Weeks 2 Base building on bench

warm up: Light Band and DB movements

Bench: 2 x 20 x bar
           95 x 10
           2 x 5 x 135
           205 x 5
           235 x 4
           275 x 3
           305 x 2
           325 x 1....paused it for a few seconds
            3 x 8 x 285
            245 x 10 x 7..... didn't  want the last 3 reps to be grinders so shut it down at 7

Pendlay rows: 5 x 10 x Some weight
Arm curls: 2 x 8 x weight

Getting use to the higher volume.

Week 2...deep knee bends and pulling bar of ground

Warm up: Pvc pipe, light stretching shoulder mobility stuff

Squat: 2 x 10 x bar
           2 x 5 x 135
           185 x 3
           245 x 5
           285 x 4
           330 x 3
           370 x 2
           390 x 1
           420 x 1
           440 x 1

Pulls off 4 "Blocks: worked up to 460
Deads: 4 x 3 x 345
Elevated stiff leg deads: 260 x 10
Standing band crunches: 5 x 10

Well it felt better then last weekend. It would appear that my old carcass has got the message to wake up. Plenty of strength today just not allot of actual power mostly on the pulls my groove is still off .

extra shit.....

Seated over head press: 135 x 10
                                      185 x 10
                                      2 x 10 x 135....... left shoulder felt weird so backed it off
Band pulldowns: 4 x 15
Shrugs: 4 x 15 x 405
Skull crushers: 125 x 10/ 100 x 15

That was it.....

Benching Bitch

Warm up: Light band movements

Bench: 2 x 20 x bar
            95 x 10
           2 x 5 x 135
           205 x 5
           235 x 4
           275 x 3
           305 x 2
           325 x 1.... didn't feel wright lowering it , but went up easy
           285 x 8 x 8 x 5....... petered out on last set
           245 x 10 x 5.......Triceps asked "WHAT THE FUCK ARE YOU DOING" on the last set

Pendlay rows: 5 x 10 X some weight...done super strict
Arm curl: Who cares

OK ,I haven't official started my peaking cycle on the Bench. Trying something different right now. For the next 4 weeks I am going to do some "Base Building" then jump into a short 5 week peaking cycle.

Week One of Meet Peaking cycle.

Warm up: Pvc pipe rolls
                Light stretching

Squat: 2 x 10 x bar
           2 x 5 x 135
           185 x 3
           245 x 5
           285 x 4
           330 x 3
           370 x 2
           390 x 1
           410 x 1
           430 x 1

Block pulls: worked up to 430

Deads: 5 x 3 x 315

Elevated stiff led dead lifts: 230 x 10

Standing Band crunches : 5 x 10

Well in reality it should have been a easy session since at this point im working at a lower weight % based on my projected maxes. With being off for a few weeks to get over a bug along with allowing myself to get mentally charged again to move some weight. Add in I haven't pulled for awhile since I focused on squats and doing so twice a week. This session got a little rough during pulls more so then I expected due mostly because  my form was feeling off.

Last Bench session until peaking cycle.

Warm up: light band movements

Bench: 2 x 20 x bar

            95 x 10

            2 x 5 x 135

            195 x 5

            235 x 4

            270 x 3

            315 x 2

            370 x 1.....Felt God Damn heavy.

            315 x 10

Had to take a last minute trip to Kansas last week due to a family emergency. Pretty much wore me out along with picking up a slight bug while I was there. Pretty much skipped my secondary stuff. This was my last Bench session before I get down and dirty on my peaking cycle which I will start after I take a week off from training.