Yesterday I did my second Primary Pressing session of my current six week training block. This session is where the heaviest lifting occurs for my pressing for every two weeks. I start the session off with 2 sets of 2 reps on Board Press to a 3 Board. I start with this exercise because it will be the heaviest movement of the day and Im doing it to overload and strength the lock out of the Bench Press. I did my first set with 430 and my second with 445. Both sets felt strong and the 445 was a 2 rep P R. My next exercise was the Bench Press for 2 sets of 6 reps. Each Primary Session I am dropping the reps per set and increasing the weight. I used 345 and 350 for my working weights both sets moved very well and Im satisfied with the consistency especially after the Heavy Board Presses. After the rep work on the Bench Press I did 4 sets of 1 rep between 75-90% of a 440 max of Bench Press Paused. Im doing these to both get some more volume in for the day and most importantly practice pausing fairly heavy reps for the competition in October. I placed this exercise third for the day so that I am already some what exhausted going into it and Im not in the mind set to chase max weights. Restricting myself to a 90% max percentage is also a way of insuring Im keeping the focus on hitting the practice weights while still using enough Im getting a strength benefit and also not over training. Working in the 75-90% range is plenty to have to apply force and do each rep properly. My working weights here were 375, 385, 395, 390. The 395 was right at the top of the 90% range and it moved very well. To do that weight that deep into the workout is a very promising sign that Im in line for the numbers I expect at the meet. My last exercise to work my triceps was Decline Dumbbell Tricep Press. I did these to isolate and stretch my triceps. Adding the decline allows for more of a stretch compared to a flat or over head Tricep Press. Im doing a lot of isolation exercises for my triceps as supplemental work to ensure they are as strong as possible so I dont miss any weights at the top of the lift come competition time. This was a great session especially considering Im doing it just a day after my Primary Deadlift/Squat Training where Ive been hitting a lot of heavy volume. I place this workout after that one intentionally because I will have to Bench Press after the Squat in the meet and training in a somewhat already exhausted state will only benefit me down the road. My next session will be Wednesday and will be a Supplemental Squat/Deadlift workout.
Posted on: Wed, 20 Aug 2014 02:14:51 +0000
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