My Road to a 4x Bodyweight Deadlift: Episode 8

by Jordan Syatt October 6, 2014

My Training Log

Week 2, Day 4: Bench Press Workout

My 4th and final training session of week 2, this session went exceptionally well and was a huge confident boost moving forward with this cycle.

I also can’t remember the last time my upper back has been this sore so I’m taking the day off training today and will start week 3 (lower body day) tomorrow (10/7).

1) Bench Press: 4 x 8 @ 195, 195, 185, 185

This was awesome.

I hit 195 x 8 on Wednesday for an all-time PR but it was an absolute grinder. So hitting 195 x 8 again with relative ease (and no where near as much fatigue) got me wicked excited about my overall progress.

Looking forward to the next 6-weeks of high(er) volume training to see how much I continue to improve.

2) Dumbbell Bench Press: 4 x 10 @ 60lbs

Nothing special to note here.

These felt good and I got 4 x 10 @ 60lbs with relative ease. Might go up to 65-70lbs next week.

3) Chest Supported Row: 4 x 8 @ 90lbs

Holy hell I love this exercise.

I had Bent Over Barbell Row written in the program but my lower back has been blown up lately (just sore, not aching) so I opted for a chest supported row to give my back a break.

I’m pretty sure this is why my upper back is so damn sore today.

4a) Dumbbell Row: 3 x 12/arm @ 75lbs

Looking back at the video, I’m using a bit more body english than I’d like but I also know I’m feeling these more in my lats & rhomboids than ever before so I’ll stick with the same weight next week and just focus on using less momentum. 

4b) Seated DB Shoulder Press: 3 x 12 @ 40lbs

At this point my triceps were completely blown up so these were brutal but felt much stronger than last week. I’ll probably stick with 40’s next week as well.

That’s a Wrap!

From start to finish, warm-up included, this training session took about 75-min.

Tomorrow I start week 3 and I’m wicked excited to see where all my lifts are. Assuming everything goes as planned, I’ll continue hitting small but consistent rep PR’s which will hopefully transfer well to my max effort lifts. 

Never Minimal. Never Maximal. Always Optimal.

-J






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