Deadlifts and Bench Press

I have been quite stressed out lately so I took two days off last week. Thursday was busy going to the hospital and a Career Manager meeting so training was not possible. However, Friday I made sure to self prescribe some Deadlift Therapy. It made me feel better.

Leg Swings and Stretching.

Deadlifts

W/U - 70kg/8 reps, 120kg/6 reps.

Power Phase - 2 sets/1 rep/185kg, 200kg/1 rep, 2 sets/1 rep/230kg.

Pump Phase - 3 sets/8 reps/120kg.

Ab Sling Knee Ups - 2 sets/15 reps.

I ran out of time so I only managed 3 Pump Phase sets. I felt much better after pushing myself.

Today was Bench day. My last Bench day wasn't so good so again I pushed myself.

Light Stretches and Mobility.

Bench Press

W/U - 135lbs/12 reps, 225lbs/6 reps, 295lbs/4 reps.

Power Phase - 5 sets/1 rep/345lbs. 350lbs/1 reps.

Pump Phase - 4 sets/6 reps/245lbs, 2 sets/7 reps/245lbs.

Plate Side Laterals - 4 sets/12 reps/10lbs.
Plate Hammer Curls - 4 sets/12 reps/25lbs.
OH Plate Ext - 2 sets/12 reps/45lbs.

My last Bench Power Phase I found some nose torque and it psyched me up. The 350lbs was ugly but still the best I've done in quite some time. Feeling good. Better than last week. Heavy weights for therapy is great.

Snowdaddy