March 1st - Medium Bench, sets of 3, working on front rack and stretching

 01.03.2026

I feel way better today. The weather's very warm, it's all melting. Ate decent. Sleep is half-nighttimey half normal. I've been having these thoughts of regretting my early wakeups. I had decent energy this week at first - first three days, and then it all went to hell. Mostly my fault.

Today I feel okay and I'm gonna bench. I think I will do the rack stretches too - but after bench. Some super simple bar unracks, maybe do that "rolling" from OHP to PP rack I had envisioned.

I think I might DL tomorrow. Not sure exactly what I'll do today. I want moderate volume, maybe a tiny bit more than that. Right shoulder is a little overstretched - that's because of the overhead fixes I've been doing on Thursday. It was an okay workout but it wasn't what I wanted it to be. I rode the wave and crashed from the top. Not a big deal!

You gotta chill. Maybe you have a little crisis - like yesterday. You gotta live through it and chill. Go over it step-by-step, know where you're putting your feet and you'll be golden.

So, it's 7:43 PM, I've had one conventional 35/410 or something like that - it tasted great - and now I'm gonna do my Bench warmup.

Workout

Warmup - wall pushups 3 sets of 50, pushup planks. actual pushups

Bench press

20 - 50 - 70 - 100 - 120

Alternating between doing a well controlled press and throwing the bar around as if I was fighting it - basically speed reps but even harder cause I try to press it like I'm throwing it out of my hands! It was basically trying to do that, fly upwards (until 120)

130 - 140 - 145 for 3 feels nice. Nothing excessive. We have a slightly lowered volume today. We're lifting a weight that's moderately heavy but was from my 3 rep max. I think I could probably do close to 170 for 3 reps rn - on a good day.

148 for 3

140 - 130 - 120 - 100 for 3

Feels nice. I got a lot of energy left over - hopefully for tomorrow. Please just keep praying for me.

Front rack hold, with straps on the bar - I'm holding to the end of them, so it's not a full grip rack

50 - 4 sets

Focusing on pushing my shoulders forward, flexing my serratus.

Tried doing the cuff rotations with the bar on my back. I cannot do that at all! I cannot get my elbows forward when the bar is touching my back. Also it's possible it's not just cause my arms are tight but my whole torso is tight.

Thank God, today is so much better than yesterday.

L-flys

6 kg dbs - 3 sets of 20

I think I have to get my rotators stronger. That makes sense.

RPotD - Juniperus californica Joshua Tree 



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