Oh god, it's been a while since I benched. So sometime in September or October my bench stalled. I decided to just hit prescribed reps for a cycle and see if that helped. It didn't, really: I went out of town in December and benched 225x9, which was less than I had benched in August (225x10). After I came home from that vacation is when I started Smolov for squats and Smolov Jr. for overhead press. No benching at all. Well, after that month, I messed around on the bench and noticed I was a good bit stronger. So I decided to up the working weight for bench and just continue to hit prescribed reps. Now that I'm training the overhead press I feel confident that this will positively affect my bench and so far this seems to be the case. I've done two bench workouts and I've felt strong. The weight has been flying up. My year end goal for bench is in sight.
Summary: the less I go all out on bench, the faster it improves. Also - over head press.
Goals for the day:
270x1 <-- Just testing out 5lbs over my old PR before starting 5/3/1. This flew up ridiculously fast. Woo.
Dumbbell bench press: 50x3, 70x3, 90x3,100x3,110x3, 120x3,110x3,100x10. I like this pyramid.
Dips: 5 sets of 10
Sorry no video today, gym was packed.