June 12th - Bench power doubles, weightlifting rehab, important movement discovered

 12.06.2026

I'm glad I didn't stop myself from working out yesterday.

I'm feeling good even though I stayed up uncharacteristically late yesterday and woke up somewhat early.
Very little appetite. I finished the first storyarc in Marco rw4. Took some editing, a lot of background work. Feels good!

Today I was gonna give a lesson but decided not to push it after a couple unanswered phone calls. Resolved some other issues. Struggling with a tiny bit of "distractions" but it's more or less okay.

So, I think I'll do some very light and powerful doubles, very moderate volume - and THEN I'll do some weightlifting conditioning work, so I'm ready on the 14th!

I feel very, good, solid; the weather is nice cause I managed to create some draft - opened the door in my room and the door downstairs.

It's 5PM and I've just finished my first conventional - actually it took me over an hour to drink it lol, that's how I prefer it.

I posted ch4rw4 on destructivereaders and now I'm sitting, waiting, hoping the regulars will notice it rather than just the strangers.

Workout

Warmup - wall pushups, floor pushup stretches and planks

Bench press

20 - 40 - 60 - 70 - 90 - 110

Doubles only

120 - 125 - 130 - 135 - 140

Did it all rather quick! I took a pinky finger grip width - compare it to when I had my middle finger on the outer markings. I tried to do a full range Spoto press - I think I succeeded, it was all easy if a bit unusual, a lot of stretching feelings.

70 - 2 sets of 5 - more stretching, used my overhead grip here - 2 cms away from outer markings - and lowered the bar above nipples. A moment of unfortunate teeth-grinding - made me wish I had the mouthguard, but it is rather taxing to use it sometimes.

Lat stretches - 3 sets, actually listening to the clock and counting to 30! 

Static-dynamic hold-presses - 20 kg overhead, pressing it into the rack, 4 sets - standing on two pairs of plates and trying to even out the pressure between my sides. Very roughly listening to the ticking around 30.

I think it's an extremely underrated exercise for me. I should do it every day.

Very interesting stuff, that static push. I think I'm discovering a lot about my kinetic chain and how it changed after my injury. Very interesting! Pushing it into the rack and trying to lift it all.

On the final set I felt a rather unusual alignment of my muscles in the back - I really felt the right side of my rhomboid muscle, the middle of my back. I need to do it more!

I didn't do any normal pressing/stretching because the back of my forearm hurts, a little damaged - I went too far stretching my wrist on the last set of front squats last time. I'd like to avoid it next time.

RPotD - Asparagus fallax