June 18th - Nice Bench workout, heavy-medium
18.06.2026
Nice day today. Managed to wake up earlier than expected. Had a nice breakfast - meat, veggies, pasta. Muscle was bursting to a point of discomfort. Received a trio of equipment I ordered - new leather wrist supports, elbow sleeves and knee sleeves. I guess I am an upper body guy cause I ordered all max size but knee sleeves were too big. They were "4XL", so I ordered a return and another pair of just XXL ones. I forgot that your knees are mostly bone lol.
So, I'm benching today. I kinda wanted to work out yesterday - I felt good, but my forearm was hurting and I knew for a while I need to let it rest, so I did. Yesterday was boring. Today - less so.
I'm doing singles. I think I'll just do 160 for singles and then maybe more for the final set. I'll do Spoto-style presses but close to chest. I'll make sure to do the arc.
After finishing ch7 rw4 I'm stuck again, just like I was in September. I'm stuck like I tend to be after a PR and too relaxed. I must incorporate more non-chronological writing. Funny enough, this next chapter I'm gonna write - ch8rw4, and it was ch6 in rw3, "Early Summer" - in it I also wrote out of order then went back and wrote the training session. I didn't happen this way - more things happened. I'm confusing the events and I restructure them according to my whim... Well, this time my whim is to make sense.
It's 9:19 PM and I'm gonna start doing wall pushups. Also I've done some reading too, enjoyed some of Hamsun's "Hunger" - it's interesting, I see some similarities between it and Marco, or Michigander Marco which is also a work title but I think it does sound nice as a full title.
Workout
Warmup - wall pushups 3 sets of 50, wrist stretches - very gentle, floor pushup variations and stretches
Bench press
20 - 40 - 60
70 - 90 - 110 for 3
120 and 140 for 1
160 - 5 singles
170 - 2 singles
Wearing the new sleeves and wrist supports. They felt very good on warmup, didn't seem to hinder me on heavy weights. I'm not in a perfect shape for Bench, so today's more about CNS/cellular energy accumulation.
70 - 3 sets of 20 - stretching, wide grip, trying to lower it on upper pecs, also exploding as much as I can on every rep
OHP - some presses with the bar, some playing around with the front rack, seeing how the new equipment affects my balance. The back window of the car is crooked, that's for sure.
Overhead static press
20 kg for 3 sets
40 kg for 1 set
I was facing away from the clock on the first set and trying to listen to tics and count to thirty. On the second set I turned facing the wall and managed to count out 30 seconds. Loaded 40 on the 4th set - pretty hard! I think I should be able to do a much bigger weight eventually. Can't wait til after tomorrow to see what state my overhead ability is in.
Bench is getting worked into sort of a shape. Can't miss out on recovery if I wanna progress in it - there's a lot of free space there, I can tell.
Squat / hip stretches and static holds - started doing them but went and finally grabbed something to eat. I got a bad habit of starving myself, don't you know that? It's way too easy for me not to eat anything for a long time.
You know, I actually feel super good and I'm surprised how that's possible like that out of nowhere. I guess it's sort of the usual "feeling good after a nice workout" kind of thing!
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