July 9th, Wednesday - Bench 6 sets of 3, slight improvements

 09.07.2025

Finally came back to write. Finalized some of my vision. Brain was buzzing well. Enjoyed reading. Horrible humidity, really sweating, sticky. So lucky it wasn't the case on Monday! Also please just keep praying for me and my stuff. I'm nervous but God helps me.

Workout

Warmup - some, gentle stretches and static holds

Bench press

20 - 70 - 100

120 for 5

140 for 3

150 for 3 not as light as I wish it was

153 for 3 hard but no cheating yet

153 for 3 a little better, got some music going

155 for 3 - done as 2+1; a technical mishap - I placed myself too high in relation to the barbell and couldn't press vertically. But I changed the position and fixed it. Some cheating occured, although I probably didn't need it. I need to gather myself a do a good set.

155 for 3 - very bad, changed technique somewhat impulsively on third rep. I have to always have my elbows supporting the bar, you know? I changed that on the third rep. It was hard. And it is very hot. But if you look at some other way - I'm lifting heavier than nearly ever (I think I had like two or three sessions in Spring when I did 150) and I'm doing it without excessive struggle - just the appropriate amount of hard. And my pecs aren't tearing, that's a super bonus, heh!

155 for 3 - better, but I still couldn't fully lock out my elbows

100 - a hold on straight arms. It particularly hurts my shoulder joints. I suspect the bench aligns perfectly with them and presses right against the bone, the joints themselves when my shoulders are at that fully locked out angle. For that reason I may want to go back to slightly wider grip. I had this grip half an inch wider than my OHP grip today. I used to do it wider. I just felt that it's generally a move powerful movement. And it probably is. But next time I should try doing straight arm holds with a wide grip and see if my shoulder joints hurt. It's a very muscle-dense position if you do it with the narrow grip. I wish I'd remember that. I think I will.

So hot today.

Squats, bodyweight

5 sets of 10

2 sets of 20

I have this bluegrass song on my drive. Jerry Douglas - The Suit. I was listening to it today and then I heard the lyrics and realized what it was about for the first time. It made me cry, hard. What a sudden and forceful experience. I've had this bluegrass playlist since 2010.