May 4th - Bench in sets of 4+4, working on fixing my upper back and side imbalance with stretches and flexes

 04.05.2026

Today it's Bench.

Warmup - wall pushups, floor planks. I think Bench is mostly responsible for my new wave of imbalance, I'm not fully aware of how to deal with it. On Bench the bar naturally moves to the right for me, and over time the right side is growing tighter and tighter. I should try doing pushups/bench/stretches and move the bar from side to side on my chest. Did that - a lot of very strong, very unusual worm-like stretches.

I think doing LOW BAR Squats could help me fix that issue. Maybe even my whole unevenness thing. Well, help with it. Specifically because of holding the bar on the back, flexing all of the back muscles down.

Also - I think narrow grip bench could help. Try some today, with heavier weights? Well, I'm not plannign to do *any* - but heavy enough, perhaps. Also I might xD

Workout

Bench press

20 - 40 - 50 - 60

From here - only 4+4

70 and 80

90 and 100

100 and 110

120 and 130 - nice

130 and 135 - not bad. Using a grip narrowed by an inch - not middle fingers but ring fingers on the outer markings. Kinda feeling awkward! Let's see if we can work on that and fix that on the next set.

135 and 140 - very nice

140 and 145 - messy but done well enough!

Started doing some BW Squats onto a yoga ball on a whim. Knee tissues don't feel perfect - probably after all the crawling and cleaning yesterday

145 and 140 - nice, basically good volume achieved 😀

Right away 120 for 4

70 for 20+ - that unique kind of muscle burn when you know your energy reserves are empty cause you've been eating too little

20 for many reps - just feeling it until that gassing burn

OHP - 20 kg for around 20

More yoga ball squats - just feeling around, controlling the muscle. Took it upstairs and did a set of 30,