Last week I talked about how I'm enjoying this whole cycling thing with my bench. Backing off is working. I've been slowly building my weight back up, and on Friday, I pumped out 195x4, and had another rep in the tank. Just to reference, I was maxing out at 195x4 about 8-10 weeks ago, and couldn't get past that mark of weight/reps.
I felt really good on Friday, like I knew that I can and will get into the 200's, and beyond. Strange, I feel the momentum behind me and I know I'm gonna move forward. Shoulder is still hurting whenever I move my right arm forward. I need to do something about it. It's to the point where I'm beginning to worry that I'm going to feel pain throwing a softball when the season starts.
Anyway, here are my sets.
2/10/12 - Friday
Bench Press - 3 sets
95x8 (warmup)
135x8 (warmup)
195x4
185x5
185x4
1 Hand Dumbbell Rows - 3 sets
65x8 (warmup)
80x5 (warmup)
100x5
100x5
100x4 (grip failing so hard on this)
Weighted Dips - 2 sets
45lbs x 5
45lbs x 5
I haven't done dips in ages. I stopped doing them because my chest would build pressure while doing them, and then after a day or so, it would pop... like cracking your knuckles, except much larger. It didn't "hurt" but it was so uncomfortable, and the pressure was not cool at all. I did them last night, and stopped after 5 reps because I felt the very beginnings of that pressure after each set. I think that if I raise the weight but keep the reps low, I should be alright. I'm taking it slow though.
Also had a good workout on Saturday. I'll post it up tomorrow.
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