Press Wednesday: a 140 bench

I HAVE not benched more than 100 kilograms since mid-September last year, when I repped 140 for nine, touch and go, for a new personal record. Well, tonight I pause-pressed that number. It was painful, but it went up. This is ten kilos off my predicted opener of 150, which is still well off my best one-rep-max in training (177.5) and 175 at CAPO last year. But I can’t expect to hit new PRs so soon after rehab.

Staying uninjured is priority one. Err, no, sorry; competing in April is priority one… staying uninjured comes second to that. Wrong again. Pulling at least 340 would be priority two. Pulling 350, priority three. Then making sure I’m as strong and as lean as possible. Then… yeah, let’s slot ‘staying uninjured’ in behind all those more important things. Still pretty important though. I guess I’m a little stoic about it.

After that single I worked on technique with some sets at 90, and a little input from PTC’s resident Rain Man, Dale. Dale looks (to me, at least) like a young, bespectacled Ed Coan, and occasionally produces some genuinely sage advice. With a change of perspective, my rep work was feeling less pained. On the whole I should feel pretty good about tonight.

DB super-set rotators & supinated curls: 4 kgs x 2 x 10
DB bench press: 15 kgs x 10

Bench press (paused):
60 kgs x 8
100 kgs x 3
140 kgs x 1 TPR
90 kgs x 8, 3, 3

EZ bar curls:
40 kgs x 10, 10, 8 TPR

DB front raise static holds:
50 seconds each arm PR

1-arm Tri-pushdowns:
left: plate 9 x 15
right: plate 9 x 15
left: plate 10 x 12 PR
right: plate 10 x 15 PR