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 Today's bench press, I have decided to always try to do at leastsome incline everytime I bench now. Ideally making it the focus at the beginning. It's always been the weakest aspect of my bench, and for development its also key.  So I opened up with incline press on my cambered swiss bar. I prefer the feel of this in incline in comparison to the straight bar, maximum depth with more shoulder involvement (something I'm focusing on now) but with also less pressure on the shoulder joints. Managed  5 sets of 4reps on 100kg 220lb 1 set of 3 reps 100kg 220lb Then as the bar was already in position I decided to use the Swiss bar for some decline. A personal fave of mine. I used the decline as an opportunity to do some back off work 60kg 135lb x 26reps Great feeling from this. With me wanting just a wee bit more, and a good ol stretch also, I finished off with two sets on cable crossovers.

 

 Chest workout from 20/12/23 I went in focused to do 2 reps on 150kg 330lb bench press. This was the sole aim of the workout, and I was planning to go on the fly afterwards, doing whatever felt right according to how easy the 150kg felt (and whether I got it or not) Warmups were simple and focused. No wasted energy. 70kg x 3reps [with pauses] 100kg x 2reps [with pauses] 130kg x 1rep 150kg x 2reps I felt tired slightly before training today. Was looking after the Mrs last week as she had covid, so less sleep and more stress than when I flew the 160kg up last week. As such I feel like if I went in feeling as good as possible the 150kg would have flown up on both reps. But as I felt a little loose under the bar, the 2nd rep was a good ol fight. So success, and I believe that this isn't deffo me at my best, so a good amount of wriggle room to improve. So I winged it after this, feeling like a wee set of volume on a light weight. Just to focus on building a small pump in the chest to st...

Roughly 3 weeks ago, I tested my strength on bench and I did really well. I did 155kg for a hard single and then tried 160kg, a brave attempt, but to be honest an absolute blowout. The bar touched the chest and then stayed there.  Since then I've done a couple of technical and specialised workouts, focused on building up my strength, especially at the mid point of the press, my weakspot. This part of the lift is where the front delts help the bar transition into the final lockout with the triceps. This hasn't always been a weak spot for me, and the reason it exists is because my cage is too narrow for me to place my hands as wide as I would like. As such, the shoulders are not able to distribute the weight as evenly as they would otherwise be able to, increasing the pressure they have to handle. It also increases the workload of the triceps.  So even though I have very strong front delts, being able to overhead seated press 145kg 320lb, I struggle more than I should. But a goo...