Graham`s journal, raw lifting.

[Aarsen]

Oct 15/2012, Monday
Bench press, 5

45X50
95X15
135X10
185X5
225X5
275X5
325X5
350X5
370X6 (hard, last one slight pause)

Military press

45X10
95X8
135X5
155X5
175X5
195X5 (hard)

Incline dumbbell bench

60X8
90X8
90X8
90X8

Barbell row

45X10
135X5
185X5
235X5
235X5
235X5

Weighted chins (weight 215 without shoes)

0X5
25X5
50X4.5

Ok workout, bench was hard but it`s been a long deload, haven’t benched in 10 days. Change of plans too, I’m gunna switch the bench press with floor press. The tng bench press has run its course and time for some change. Still gunna be doing a super close grip bench though so benching not gone altogether and floor press is similar. And then after floor press I’ll do wider grip 3 sec pause again. 7/10


Oct 17/2012, Wednesday
Squat, 5

Squat

Warm up
45X8
95X5
135X5
185X5
225X3

255X5
270X5
290X5 PR, straight back

Paused front squat

135X5
155X5
185X5
205X5
225X5

Romanian deadlift

45X8
135X8
135X8
135X8

Good workout, 8/10


Oct 19/2012, Friday
Close grip bench, 5

Super close grip bench press

45X40
95X15
135X10
185X5
225X5
275X5
295X5
315X5
335X5 (paused last rep, hard)

Press

45X10
95X8
115X8
135X5
155X5
185X5
205X5 (hard)

Incline dumbbell bench press

60X8
95X8
95X8
95X8 (paused and deep)

Weighted chins (weight 214 without shoes)

0X5
25X5
50X5
50X5

DBX

60X12
100X12
130X10
130X8 (there`s where some of my strength went)

Incline bench curls

15X10
20X10

Good workout, close grip could be stronger. 8/10

[Rock1984]

'Bout time you showed up.

[Judas]

Strong, but why the hell do you continually switch things up when what you are doing is working? Floor press is a pretty useless exercise for a raw competitive bencher. A good assistance maybe (there are far better ones), but as an 'ME'? I'd just stick to bench.

[Aarsen]

Strong, but why the hell do you continually switch things up when what you are doing is working? Floor press is a pretty useless exercise for a raw competitive bencher. A good assistance maybe (there are far better ones), but as an 'ME'? I'd just stick to bench.

you do what you do, and i`ll do what i do. floor press is what started the whole thing out anyway. you know when i plateued for like 4 years. i floor pressed for a while then came back benching stronger then ever. besides i`m still close grip benching.

[Judas]

Hah! Whatever spins your beanie...