Press Wednesday: PL Programmed

WHILE I enjoy toying around with big dumbbells and clean-pressing fat bars, I need to scrap that kind of stuff for the next 7 weeks and focus on improving my bench. That’s why tonight I enlisted the help of my friend and coach, powerlifter Joel McCaughan; his input has resulted in the changes to my press programming. There will be further adjustments made, where required, over the coming weeks.

Two important aspects that have changed about my bench (so far): 1. I’m using a narrow grip, pinkies on rings, and keeping the elbows tucked as much as possible (they still flair when doing near-max work – something I need to work on), and 2. I’m not bothering with back arch. I have tried in the past to develop an arch, and this time around, benching with no arch appears to have not affected my power at all. So screw it.

And something pretty cool happened tonight also; I gave dips another shot, and they weren’t shit! Managed 10 with good ROM, no problems. Dips will definitely be returning to my regular programming. That means, at some point, the contest with Christian and Joel will be back on.

But right now, the only thing that matters is tomorrow night’s deadlifting; 240 kilograms for as many reps as I fucking can… hopefully 10.

warmup w/DBs & bands

Bench press
20 kgs x 20
60 kgs x 10
80 kgs x 3
paused sets
100 kgs x 1
120 kgs x 2
130 kgs x 2

Dips
10 @ BW (127 kgs)

Axle OHP (strict)
30 kgs x 8
50 kgs x 5
75 kgs x 3
85 kgs x 10 PR

DB bench press
25 kgs x 10
30 kgs x 10
35 kgs x 10

163 thoughts on “Press Wednesday: PL Programmed

  1. I simply want to tell you that I am just beginner to weblog and definitely loved your web-site. Almost certainly I’m want to bookmark your website . You really come with beneficial articles and reviews. Many thanks for sharing your website.

  2. Its like you interpret my mind! You appear to get a lot on the subject of this, comparable you wrote the book in it before impressive. I reflect that you could accomplish with a few pics to constrain the message inland a bit, excluding new than that, this is superb blog. An outstanding study. I will certainly be back.

  3. go says:

    Valued Personal Habits

    Hey, you used to write magnificent, but the last few posts have been kinda boring… I miss your super writings. Past few posts are just a little out of track! come on!

  4. Free Stuff says:

    Just Browsing

    While I was surfing yesterday I noticed a excellent post about

  5. great link says:

    This is the right blog for everyone who really wants to find out about this topic. You realize so much its almost hard to argue with you (not that I personally would want to…HaHa). You definitely put a brand new spin on a subject which has been discussed for ages. Excellent stuff, just great!

  6. Very nice post. I absolutely love this site. Thanks!

  7. Its hard to find good help

    I am constantnly saying that its hard to find good help, but here is

  8. Yahoo results

    While searching Yahoo I found this page in the results and I didn’t think it fit

  9. spinding says:

    Yahoo results

    While searching Yahoo I discovered this page in the results and I didn’t think it fit

  10. I like this blog very much, Its a rattling nice situation to read and incur information. “You can never learn less, you can only learn more.” by Richard Buckminster Fuller.

  11. Aw, this was a very nice post. Taking a few minutes and actual effort to create a really good article… but what can I say… I procrastinate a whole lot and don’t manage to get anything done.

  12. great link says:

    Aw, this was a really nice post. Finding the time and actual effort to create a great article… but what can I say… I put things off a whole lot and never manage to get nearly anything done.

  13. Outsource HR says:

    Just Browsing

    While I was browsing yesterday I saw a great article about

  14. Wikia

    Wika linked to this site

  15. Digg

    While checking out DIGG today I found this

  16. Jeev Trika says:

    Wikia

    Wika linked to this site

  17. Jeev Trika says:

    News info

    I was reading the news and I saw this really cool topic

  18. Jeev Trika says:

    Yahoo results

    While searching Yahoo I found this page in the results and I didn’t think it fit

  19. swag socials says:

    Good article. I definitely love this site. Stick with it!

  20. Jeev Trika says:

    Informative and precise

    Its hard to find informative and precise information but here I found

  21. Digg

    While checking out DIGG today I noticed this

  22. Informative and precise

    Its difficult to find informative and precise information but here I found

  23. cheats ios says:

    Informative and precise

    Its difficult to find informative and precise info but here I found

  24. Dreary Day

    It was a dreary day here today, so I just took to piddeling around online and realized

  25. Dreary Day

    It was a dreary day here today, so I just took to messing around on the internet and realized

  26. Wikia

    Wika linked to this place

  27. Tumblr article

    I saw someone writing about this on Tumblr and it linked to

  28. Does your website have a contact page? I’m having trouble locating it but, I’d like to shoot you an email. I’ve got some recommendations for your blog you might be interested in hearing. Either way, great site and I look forward to seeing it expand over time.

  29. Tumblr article

    I saw a writer talking about this on Tumblr and it linked to

  30. hello!,I really like your writing so so much! percentage we be in contact more approximately your article on AOL? I require a specialist on this area to unravel my problem. May be that is you! Having a look forward to see you.

  31. Tumblr article

    I saw someone talking about this on Tumblr and it linked to

  32. Looking around

    I like to browse around the web, regularly I will go to Stumble Upon and follow thru

  33. I really need to reveal to you that I am new to blogging and absolutely enjoyed your site. Very possible I am probably to bookmark your blog post . You simply have excellent article material. Acknowledge it for expressing with us your website webpage
    Kelly T. Hopp http://www.collegesearchdatabase.org

  34. Digg

    While checking out DIGG today I found this

  35. Thanks a bunch for sharing this with all folks you really realize what you’re speaking approximately! Bookmarked. Please additionally seek advice from my web site =). We may have a hyperlink trade arrangement between us!

  36. Barbara says:

    This is really interesting, You are a very skilled blogger.
    I’ve joined your rss feed and look forward to seeking more of your excellent
    post. Also, I have shared your website in my
    social networks!

  37. Robert G. Moorer

    It certainly is practically not possible to see well-informed visitors on this area, nonetheless you look like you are familiar with those things you’re writing on! Bless You

  38. Hey very nice blog!! Man .. Beautiful .. Amazing .. I’ll bookmark your site and take the feeds also…I am happy to find so many useful information here in the post, we need develop more techniques in this regard, thanks for sharing. . . . . .

  39. Wikia

    Wika linked to this place

  40. Shay says:

    Awesome website you have here but I was wanting to know if you knew of any community forums that cover the same topics
    discussed here? I’d really like to be a part of group where I can get feedback
    from other knowledgeable individuals that share the same interest.
    If you have any recommendations, please let me know.
    Thank you!

  41. Hey there, You’ve done a fantastic job. I’ll definitely digg it and in my view suggest to my friends. I’m confident they’ll be benefited from this website.

  42. Digg

    While checking out DIGG yesterday I found this

  43. Digg

    While checking out DIGG today I noticed this

  44. Tawnya says:

    Its such as you read my thoughts! You seem to understand so much approximately this, such as you
    wrote the ebook in it or something. I believe that you simply can do with a few percent to
    drive the message home a little bit, but instead of that, that
    is great blog. A fantastic read. I will definitely be back.

  45. Looking around

    I like to browse in various places on the online world, often I will just go to Stumble Upon and follow thru

  46. Marta Bobet says:

    Have you ever thought about publishing an e-book or guest authoring on other blogs? I have a blog based upon on the same ideas you discuss and would really like to have you share some stories/information. I know my readers would appreciate your work. If you are even remotely interested, feel free to send me an e-mail.

  47. more info says:

    Task Oriented Junkies

    I think other web site proprietors should take this web site as an model, very clean and great user genial style and design, as well as the content. You are an expert in this topic!

  48. Jarred says:

    I love what you guys tend to be up too. This sort of
    clever work and reporting! Keep up the amazing works guys I’ve included you guys to blogroll.

  49. Looking around

    I like to browse in various places on the internet, regularly I will just go to Stumble Upon and read and check stuff out

  50. Attractive section of content. I just stumbled upon your weblog and in accession capital to assert that I get in fact enjoyed account your blog posts. Anyway I will be subscribing to your feeds and even I achievement you access consistently quickly.

  51. You actually make it seem so easy with your presentation but I find this matter to be really something which I think I would never understand. It seems too complicated and very broad for me. I am looking forward for your next post, I will try to get the hang of it!

  52. Wikia

    Wika linked to this place

  53. Hmm is anyone else experiencing problems with the pictures on this blog loading? I’m trying to find out if its a problem on my end or if it’s the blog. Any responses would be greatly appreciated.

  54. News info

    I was reading the news and I saw this really interesting topic

  55. Debi Cybart says:

    It is really a nice and helpful piece of information. I am glad that you shared this helpful info with us. Please keep us informed like this. Thanks for sharing.

  56. Yahoo results

    While searching Yahoo I discovered this page in the results and I didn’t think it fit

  57. Alat says:

    Wikia

    Wika linked to this website

  58. hospitalist says:

    Yahoo results

    While browsing Yahoo I discovered this page in the results and I didn’t think it fit

  59. Just Browsing

    While I was surfing yesterday I noticed a excellent article about

  60. Digg

    While checking out DIGG today I noticed this

  61. Looking around

    I like to look around the online world, regularly I will just go to Digg and read and check stuff out

  62. Aline says:

    Thank you for the auspicious writeup. It in fact was a amusement account it.
    Look advanced to more added agreeable from you! By the way, how can we communicate?

  63. Hugh Steuer says:

    Hi, i think that i saw you visited my website thus i came to “return the favor”.I am trying to find things to improve my website!I suppose its ok to use some of your ideas!!

  64. Rakion Hack says:

    Informative and precise

    Its hard to find informative and accurate info but here I noted

  65. Looking around

    I like to surf in various places on the web, often I will go to Digg and read and check stuff out

  66. News info

    I was reading the news and I saw this really interesting info

  67. Hi would you mind stating which blog platform you’re working with? I’m planning to start my own blog soon but I’m having a tough time choosing between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design seems different then most blogs and I’m looking for something completely unique. P.S Sorry for getting off-topic but I had to ask!

  68. Nearly all of whatever you claim is astonishingly accurate and it makes me wonder why I had not looked at this in this light before. This article really did turn the light on for me personally as far as this specific issue goes. Nonetheless at this time there is just one point I am not too comfy with so whilst I try to reconcile that with the central idea of your point, let me observe what all the rest of your readers have to point out.Well done.

  69. Darell says:

    This is the right web site for everyone who wants
    to understand this topic. You understand a whole lot its almost hard to argue with you
    (not that I actually will need to…HaHa). You certainly put a new spin on a
    subject which has been discussed for ages.
    Great stuff, just great!

  70. Some genuinely abundant communication , Gladiola I exposed this. “If a child can’t hear the way we clarify, possibly we should clarify the way they learn.” by Ignacio Estrada.

  71. check it out says:

    lYW9F4 Very good article post.

  72. Its hard to find good help

    I am regularly saying that its difficult to get good help, but here is

  73. Digg

    While checking out DIGG today I found this

  74. Greetings! Quick question that’s completely off topic. Do you know how to make your site mobile friendly? My weblog looks weird when viewing from my apple iphone. I’m trying to find a template or plugin that might be able to fix this issue. If you have any suggestions, please share. Many thanks!

  75. movers nwi says:

    We are a group of volunteers and opening a new scheme in our community. Your web site provided us with valuable info to work on. You’ve done an impressive job and our whole community will be thankful to you.

  76. I simply could not depart your website before suggesting that I actually loved the usual info a person provide in your visitors? Is going to be back incessantly to investigate cross-check new posts

  77. This page certainly has all of the information and facts I needed concerning this subject and didn’t know who to ask.

  78. Pretty! This was an extremely wonderful post. Many thanks for providing this info.

  79. Nice weblog here! Also your web site rather a lot up very fast! What host are you the usage of? Can I am getting your associate link on your host? I wish my website loaded up as quickly as yours lol

  80. Hello there, just became aware of your blog through Google, and found that it is really informative. I’m going to watch out for brussels. I’ll be grateful if you continue this in future. Numerous people will be benefited from your writing. Cheers!

  81. I get pleasure from, cause I found just what I used to be taking a look for. You have ended my four day long hunt! God Bless you man. Have a great day. Bye

  82. Thanks , I have recently been searching for information approximately this subject for a long time and yours is the greatest I’ve discovered till now. However, what about the bottom line? Are you positive in regards to the source?

  83. Great post. I will be facing a few of these issues as well..

  84. There’s certainly a great deal to find out about this issue. I like all of the points you have made.

  85. I’ve been browsing online more than three hours today, yet I never found any interesting article like yours. It is pretty worth enough for me. In my view, if all site owners and bloggers made good content as you did, the internet will be much more useful than ever before.

  86. real estate says:

    Wikia

    Wika linked to this website

  87. The very next time I read a blog, I hope that it doesn’t disappoint me as much as this one. After all, I know it was my choice to read through, however I actually believed you would have something useful to talk about. All I hear is a bunch of whining about something that you can fix if you weren’t too busy looking for attention.

  88. Good day! I simply wish to offer you a huge thumbs up for your great info you’ve got here on this post. I am returning to your site for more soon.

  89. Great web site you’ve got here.. It’s hard to find excellent writing like yours nowadays. I honestly appreciate individuals like you! Take care!!

  90. Hi there! Do you know if they make any plugins to protect against hackers? I’m kinda paranoid about losing everything I’ve worked hard on. Any recommendations?

  91. One thing I’ve noticed is that there are plenty of beliefs regarding the lenders intentions if talking about foreclosures. One myth in particular is the bank wishes to have your house. Your banker wants your money, not the house. They want the funds they gave you together with interest. Steering clear of the bank will draw a foreclosed realization. Thanks for your publication.

  92. Grady Muecke says:

    Excellent beat ! I wish to apprentice even as you amend your website, how could i subscribe for a weblog site? The account aided me a appropriate deal. I were tiny bit acquainted of this your broadcast provided shiny transparent concept

  93. Digg

    While checking out DIGG today I found this

  94. mth 231 says:

    Tumblr article

    I saw a writer writing about this on Tumblr and it linked to

  95. Excellent article. I will be dealing with many of these issues as well..

  96. Wow that was unusual. I just wrote an very long comment but after I clicked submit my comment didn’t show up. Grrrr… well I’m not writing all that over again. Anyway, just wanted to say superb blog!

  97. Selena says:

    Hey there this is kind of of off topic but I was wondering if blogs use WYSIWYG editors
    or if you have to manually code with HTML. I’m starting a blog
    soon but have no coding knowledge so I wanted to get
    advice from someone with experience. Any help would be greatly
    appreciated!

  98. balerinki says:

    Ja mam gdzieś około 4k komentów do scrapeboxa (znalezione w sieci), za 10zł mogę się podzielić

  99. Dorothy says:

    Have you ever thought about adding a little bit more than just your articles?
    I mean, what you say is valuable and everything. But think of if you added some great images
    or video clips to give your posts more, “pop”! Your content is excellent but with images and clips, this site could undeniably
    be one of the best in its field. Superb blog!

  100. Hi, I do think this is a great blog. I stumbledupon it 😉 I may return once again since I saved as a favorite it. Money and freedom is the greatest way to change, may you be rich and continue to help other people.

  101. free url says:

    Have you ever considered about including a little bit more than just your articles? I mean, what you say is valuable and all. Nevertheless think of if you added some great visuals or videos to give your posts more, “pop”! Your content is excellent but with images and video clips, this blog could certainly be one of the most beneficial in its niche. Good blog!

  102. News info

    I was reading the news and I saw this really cool information

  103. Tumblr article

    I saw a writer talking about this on Tumblr and it linked to

  104. Ja mam gdzieś około 4k komentów do scrapeboxa (znalezione w sieci), za 10zł mogę się podzielić

  105. Dreary Day

    It was a dreary day here today, so I just took to piddeling around on the internet and found

  106. Digg

    While checking out DIGG today I found this

  107. love says:

    We’re a group of volunteers and opening a new scheme in our community. Your web site offered us with helpful information to paintings on. You’ve done a formidable task and our entire group might be grateful to you.

  108. Sadye says:

    Your mode of describing everything in this article is in fact good, all
    be able to without difficulty understand it, Thanks a lot.

  109. Just Browsing

    While I was surfing today I noticed a great post concerning

  110. Tumblr article

    I saw someone talking about this on Tumblr and it linked to

  111. Thanks , I’ve just been searching for information about this subject for a while and yours is the best I’ve found out so far. However, what concerning the bottom line? Are you sure concerning the supply?

  112. Thank you for another informative website. Where else could I get that type of information written in such an ideal way? I’ve a project that I am just now working on, and I’ve been on the look out for such info.

  113. I really liked your blog post.Much thanks again.

  114. In fact, it will likely be advisable if you are able to
    secure car finance before you allow a car dealer to get in just
    a shouting distance from you morrissey tickets
    2014 united states online calculators are there in every websites to help you the credit seekers wit the calculations of the repayments, interest rates and the borrowed
    funds amount.

  115. Wow, great post. Will read on…

  116. Thanks again for the blog.Thanks Again. Great.

  117. Yahoo results

    While searching Yahoo I discovered this page in the results and I didn’t think it fit

  118. Wow, great article.Thanks Again. Really Cool.

  119. Tumblr article

    I saw a writer writing about this on Tumblr and it linked to

  120. I haven’t checked in here for a while since I thought it was getting boring, but the last few posts are great quality so I guess I will add you back to my daily bloglist. You deserve it my friend 🙂

  121. Yahoo results

    While browsing Yahoo I discovered this page in the results and I didn’t think it fit

  122. Dreary Day

    It was a dreary day here today, so I just took to piddeling around online and realized

  123. An outstanding share! I’ve just forwarded this onto a friend who had been conducting a little research on this. And he actually bought me breakfast because I stumbled upon it for him… lol. So let me reword this…. Thank YOU for the meal!! But yeah, thanx for spending time to talk about this topic here on your blog.

  124. Yahoo results

    While browsing Yahoo I discovered this page in the results and I didn’t think it fit

  125. Dreary Day

    It was a dreary day here today, so I just took to piddeling around on the internet and realized

  126. url man says:

    The Birch of the Shadow

    I believe there may well become a few duplicates, but an exceedingly handy record! I’ve tweeted this. A lot of thanks for sharing!

  127. I really liked your blog article. Really Great.

  128. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You obviously know what youre talking about, why waste your intelligence on just posting videos to your blog when you could be giving us something informative to read?

  129. I really enjoy the blog article.Much thanks again. Great.

  130. Hello there! I simply would like to give you a huge thumbs up for your excellent info you have here on this post. I will be returning to your blog for more soon.

  131. Very nice blog post. I absolutely appreciate this website. Stick with it!

  132. Really appreciate you sharing this article post.Really looking forward to read more. Great.

  133. Appreciate you sharing, great blog post.Much thanks again. Much obliged.

  134. Thanks for sharing, this is a fantastic blog article.Really looking forward to read more. Really Cool.

  135. Just Browsing

    While I was browsing yesterday I noticed a great post concerning

  136. Dreary Day

    It was a dreary day here yesterday, so I just took to piddeling around on the internet and realized

  137. Greetings! Very useful advice in this particular article! It’s the little changes which will make the greatest changes. Many thanks for sharing!

  138. Hiya, I am really glad I’ve found this information. Nowadays bloggers publish just about gossips and web and this is actually irritating. A good website with exciting content, this is what I need. Thank you for keeping this web site, I will be visiting it. Do you do newsletters? Cant find it.

  139. Enjoyed every bit of your blog.Thanks Again.

  140. Very neat blog article.Really thank you! Much obliged.

  141. I am so grateful for your post.Really thank you!

  142. Informative and precise

    Its difficult to find informative and precise information but here I found

  143. Im thankful for the blog article.Really looking forward to read more. Awesome.

  144. A big thank you for your blog.Much thanks again. Fantastic.

  145. kosmetik says:

    Very good post. Fantastic.

  146. Wikia

    Wika linked to this place

  147. I value the blog post.Really thank you! Keep writing.

  148. porn says:

    Hi there, I do think your website might be having web browser compatibility problems. Whenever I take a look at your web site in Safari, it looks fine however when opening in I.E., it has some overlapping issues. I merely wanted to provide you with a quick heads up! Apart from that, great blog!

  149. Major thankies for the blog post. Fantastic.

  150. I cannot thank you enough for the blog.Really thank you! Much obliged.

  151. sbobet says:

    Fantastic beat ! I would like to apprentice while you amend your web site,
    how can i subscribe for a blog site? The account
    aided me a acceptable deal. I had been a little bit acquainted
    of this your broadcast provided bright clear concept

  152. What’s Going dpwn i am new to this, I stumbled uppon this I’ve discovered It positively useful and it has
    aided me out loads. I am hoping to give a contribution & assist different users like its helped me.
    Good job.

  153. Bridget says:

    Hi there friends, nice article and pleasant arguments commented here, I am truly enjoying by these.

  154. Cortney says:

    Spot on with this write-up, I honestly think this site needs a great deal more attention. I’ll probably be back again to see more, thanks for the info!

  155. bodog888 says:

    Thanks , I’ve just been looking for info about this topic for a
    long time annd yours iss the greatest I’ve found out so far.

    However, what about the bottom line? Are you certain about the source?

  156. Very shortly this website will be famous among all blog
    viewers, due to it’s fastidious articles or reviews

  157. What’s up i am kavin, its my first occasion to commenting anyplace, when i read this article i thought i could also make
    comment due to this brilliant article.

  158. Thank you, I have recently been searching for
    information about this topic for ages and yours is the greatest I’ve found out till now.
    But, what concerning the conclusion? Are you sure
    in regards to the source?

  159. Napoleon says:

    Check my site for moto porn videos.

  160. Because the admin of this website is working, no doubt very shortly it will be
    famous, due to its feature contents.

  161. WP says:

    Excellent article, I am going to spend more time learning about this topic.

  162. Awesome issues here. I’m very satisfied to peer your
    article. Thank you so much and I am taking a look forward to contact you.
    Will you kindly drop me a e-mail?

Leave a Reply

Your email address will not be published.