Max Bench 2 December 2013 & Reps Bench 5 December 2013

2nd December

Warm up: Face pulls, tricep pushdowns, rear delt machine, rotator cuff

Bench (feet up)
Bar * 10
40kg * 10
60 * 5
70 * 5
80 * 5
90 * 5
100 * 2
110 * 2
115 * 2
120 * 2
125 * 2
Easy double, but that was the goal today, so just stopped there. Rest time between sets was fast, not more than a couple minutes.

Incline Bench (speed)
90 * 3 * 8

Machine Row
75 * 12 * 4

Lat pulldown
65 * 20 * 4
Kinda hard to explain how I did the back work, but basically, the legs are sorta kept out of the movement so I can't arch as much due to the pain.


5th December 2013

Warm up: Face pulls, tricep pushdowns, rear delt machine, rotator cuff

Bench (feet up)
Bar * 10
40kg * 10
60 * 5
70 * 5
80 * 5
90 * 5
100 * 1
102.5 * 8, 10
Was supposed to get 10 with 102.5 today, but I took such short rests in between the sets, that I ended up only getting 8. So I rest about 4 mins, then gave it another shot and got the 10. Somehow my high reps really suck, although it could be the half second pause for each rep, that's why they are harder than I expected them to be.

DB press
32 * 8 * 3

Close grip foam press Paused
100 * 5 * 3

Super wide grip bench Paused
80 * 6 * 3

Tricep pushdowns
3 sets of 15, last set AMRAP


Injury update: Managed to bend over yesterday with lesser pain. Rehab is progressing relatively well, albeit slow. Constant rolling of my glutes has somewhat helped to alleviate the sciatica. Am aiming to be able to deadlift at the dead meet. Two weeks seems doable.