Okay, set up my programs for the next several weeks, right now if all goes according to plan I'll be back to shirt benching 500+ in about 6 weeks. Seems like I've been a bit more ahead of schedule than I had thought which is nice. Working on a modified conjugate method at the moment with more of a focus on my speed work. I still need to figure out what's going on with my back and odd spasms I've been getting in my lower back, like right at the base of my spinal erectors when I'm doing squats. Not that I squat that heavy, but even light ones cause it, so going to have to focus on some core and lower back work. Going to keep my deadlifts for speed at around 315-365 for the next 4-6 weeks.
Anyway, today was bench, it was fun.
Speed bench with SlingShot 315 8x2
Half bench(not sure what else to call it, press from the chest to half way up, basically working what the SlingShot doesn't work) 225 3x8
Triceps pressdowns 57.5 3x10
and finally cable flies with an upward motion to hit the upper chest a bit for some blood flow, 50 3x15.
Felt good, but I gotta tell ya, one thing that sucks is going to the gym when it's 14 degrees out. I've never been one to change at the gym, plus I don't really like wearing sweats at the gym. So a tshirt and hoodie for warmth, but those gym shorts with the baggy leg holes that flutter so carelessly in the breeze were not fun walking into the gym. There's your mental image for the day.
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