Dufisthenics

Today was a throwback workout, a throwback to the days when my fitness world was focused on exactly one movement, the bench press.  You may recall that last week I did my first benching in a couple years at the end of my workout and had less than good results.  The 60 dips I did ahead of time really took some gas out of my pressing power.  This week I wanted to see how I would do benching from the start.  The answer was clear, better.

Last week the most reps I did at 185 pounds was 4 and I maxed out at 1 rep at 205.  This week I banged out 10 full ROM reps at 185 on my first set and may have been able to get another 1 or 2 if I had a spotter.   From there I did single reps, curious what I could max out at.  I got 225 cleanly and needed just a little assist from my buddy at 230.

Sure doing nothing but bench pressing and ass to grass squat holds may not offer the same overall body workout as doing a circuit but it sure makes logging easier and I can guarantee you I will be feeling it in my chest tomorrow.

Today’s Workout

5 minutes cardio/stretching

Barbell bench press – 135lbs x 10, 185lbs x 10, 205lbs x 1, 215lbs x 1, 225lbs xs 1, 230lbs x 1 (miss), 205lbs x 3, 185lbs x 6

6 minutes A2G hold