February 19th, Thursday - Voluminous Bench, sets of 5, fixing and solidifying technique, not forgetting to do some OHP to keep it all aligned for the upcoming PP/OHP

 19.02.2025

Not too fatigued from yesterday. Ate well, slept okay. A lot of small injuries all over. Need to somehow cool it all down. But I have Bench today.

Workout

Warmup - pretty long and decently thorough, some actual pushups - nothing hurts

Bench press

20 - 50 - 70

100 for 10

120 for 5

130 for 5

140 for 5

150 for 5 having doubts

160 for 3 and then 2 - kinda lame. I've been doing this stuff too much, trying to get a nice 5-rep set with a heavy weight. No, you only get a set like this once you've done enough volume.

Important tidbit - my technique changed midway through this set. I was again doing a "elbows down, low on chest" kind of bench. I think it excludes my upper pecs. The two reps I did after a pause - I did them with "elbows out" and just slightly above nipples. Interesting.

You're supposed to lower them on/slightly above nipples and try to get your elbows perpendicular to gravity (which tighters rotator cuffs very much). That's the technique I've gotten used to.

Grip width - I was doing the sets up to first half of 160 with ring finger on outer markings - one inch narrower than my normal grip with middle fingers on outer markings.

Gotta get the volume now.

110 for 5

130 for 5

140 for 5 very satisfying set somehow. I was in control here. Also cooked some meat - in advance! Gravy too, perfectly thick, not too much flour.

145 for 5 same nice feeling of control but a little more messy.

147,8 for 5 powerful but kinda really messy there in the end

I like the idea of a double ladder. There's something fun about dropping to a lighter weight and then climbing it again. That's gotta develop your ability to... lift heavy weights after you've already lifted heavy weights and then some more light weights.

150 for 5 - nice and smooth, very well controlled. I am certain I can be stronger that I usually am at Bench press if I keep myself together. But also I rested a while and recharged my player before this set. That's a part of it, part of discipline.

Overhead press

50 for 20 and then right away

20 for 20 - delts burning very much. Making sure to do a full "180 degree" lockout - a-la fixing the barbell in jerk, fully against gravity, jointlocked. Don't know why I need to explain it again but I guess it's one of those weird not-completely-easily-understood expressions of mine. Hm.

RPotD - FO4 screenshot of my character and Piper in Secret Service armor ported from FO76. That's in Outpost Zimonja. I had quite the struggle of a time as I had to build it up into a settlements cause I accidentally started my Sim Settlements 2 there - so, for a while it was a capital settlement xD

I like Sim Settlements 2 but there's a lot of stuff there that's arbitrary. There's way too much stuff in mods for that mod that doesn't fit my current game. Clean buildings, for example. I am against those in my game now cause they make no sense. Semi-clean, like the concrete building kit - that makes sense. No, I want stuff that more down to earth now, down to junk and trash. Cause that makes sense. Cause it's hard to do stuff all on your own.

Also, important note - even though I was kinda hurting all over when I woke up pretty much nothing today is hurting, none of the usual spots. Thank Jesus, Hallelujah, for this and for everything, truly and forever! ☦😀