deload bench
135x5x2
185x5x2
225x5x1
275x5x1
315x12x1 (11 reps +1 after a reset)
....called it instead of doing more than 1 set. A straight set of 12 is my goal and even with a reset for the last one i'm not happy but I DID however not do any more pressing which is a first.. me...showing restraint...go figure. Long term goal of 20 reps with 315 but as of now 12 then 15 is feasable. I feel that THE key elements are NOT rushing things, NOT overdoing the accessory, listening to my body (like i have been), and making SMART adjustments based on my knowledge base. Seems to be working so far..but could be better. MAking INSANE progress in a very short period of time now that I think about it. NEXT jump in 2-3 rotations will put me at 400 for my single!!! WOW!
I thought about only doing 5 extra pounds increase on the rep work coming up but due to the previous work and its difficulty level at this point and with the upcoming contest...i would like to let my body see heavier work (without maxing or over doing it) before it goes down. It falls perfectly that I have 4 more weeks starting next week (including a week off pre-contest) to do this work. So instead of 5lb increase..I know I can handle a 10lb increase no problem.
next week we do 355 for 5, week 2 375 for 3, and 395 for a single the week after with another 315 rep out then a week off before having a go at the raw bench contest..
ACCESSORY CIRCUIT WORK WEEK 2
circuit 1
overhead tricep extension 95x30x1
dumbbell front raise 30x30x1
seated RT rows 150x30x1
circuit 2
overhead tricep extension 115x25x1
dumbbell front raises 40x25x1
seated RT rows 200x25x1
circuit 3
overhead tricep extensions 135x20x1
dumbbell front raises 50x20x1
seated RT rows 240x15x1
the front raise work and the seated RT work is too heavy... bring the RT work down to 175 for 30,200x25, and 225x20 to ensure enough REP work (although I don't have to regrip anyway) ....bring the front raises down to 20/30/40 to ensure I'm not doing TOO much shoulder work after the pressing. Tricep work is fine. Continue the "8 week" cycle and adjust accordingly when it's done. (preferablly workload adjustment instead of straight weight adjustments).