So, I’ve had my first real Boring But Big squat, overhead press, and deadlift workouts, and all went relatively according to plan. Tonight was installment #4, bench press.

Now, this one I’ve done before. Probably fifteen years ago when, I’m realizing only now, I was roughly as strong as I am now. Wow, that bummed me out.

Ok, shake it off.

Anyway, as I said in my previous posts, I’m not working with a partner here, so I knew bench night was going to be different than the other three.

And it was. It’s the only one of the four main lifts that I’m not comfortable performing with nothing but a barbell. Maybe some day I’ll be confident enough my my knowledge of how many reps I can get at a weight, but that was not today.

So I did my workout in the Smith Press. It’s of course a little awkward; the top and bottom of the rep are directly in line with each other, so either the bar is on your collarbone at the bottom, or over your belly button at the top. I’m exaggerating of course, but it’s noticeable.

This was ok with me though. I did a slight incline, which is usually my preferred bench setup, though I think I’ll just go flat next time. That should help add some weight too? I sure hope so.

As far as how everything went, it was pretty alright. No immediate concerns with the reps. A few things I’ll be watching for next time around:

  1. I’m not so sure about the width of my grip.
  2. Like I said, I think I’ll go flat bench.
  3. Some minor pain in my right shoulder. Possibly from grip width? Elbow placement? Not sure, looking into it.

So the bench was my least favorite of the four, but I knew it would be. It’s not even the benches fault really. It never stood a chance against the others.

But I worked hard tonight. I’m going to continue working hard at it, at least as hard as the others. I don’t want it lagging behind just because I don’t enjoy it as much.

Tomorrow I wrap up my first of two cycles before my first deload, if I can convince myself to do that. Deadlift should be very interesting considering how sore my legs still are from my Tuesday squats.

I’m also considering switching up the routine to do the opposite lifts for working sets and assistance lifts (squats with deadlifts and bench with overhead press) since I’m on a 3 day split and would like to hit each lift more than once every 9 or 10 days.

PR (since it was my first) 125 pounds for 1 rep. Blah.

Daily Routine Exercise Self Improvement


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