[WotD] Monday, July 5


15/9/3+ “Dead Man Benching”

A slightlyheavier version of Code Monkey’s workout for tomorrow.

These were done as supersets (bench / dead / rest), instead of straight through as written. The pulled muscle in my side began complaining during the last set of 185 bench presses, and remains a little tender and angry now, but I’m back to being able to do a pullup (uncomfortably), which was absolutely out of the question on Friday.  Progress is progress.

Saturday, at the urging of a friend, I also managed to do 2×22 front tuck pullups (PR), since that move is much more akin to a bodyweight bent-over row than the vertical ROM of a regular pullup.

Warmup:

Bench Press: 1×15 @ 45 / 1×10 @ 95 / 1×5 @ 135

Deadlift: 1×10 @ 135

Work Sets:

Bench Press: 3×5 @ 165 / 3×5 @ 180 / 3×5+1 @ 190 / 1×13 @ 155

Deadlift: 3×5 @ 185 / 3×5 @ 205 / 5×5+1 @ 225

Deadlifts were done primarily double-overhand using a hook grip, except the 2nd and 3rd sets @ 225, which were done mixed, and the final two sets, which were done double-overhand (conventionally) with the middle fingers at the powerlifting ring (ie, more or less a snatch grip), to get a scosh more depth out of the hole. Also in the interest of adding depth to the deadlifts, I engaged my inner dork, and did my lifting wearing my Birkenstocks, since their dense cork and leather doesn’t have any meaningful give to it.

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