28/3-4/4/18 / by Muhammad Amir Ayub

5/3/1 week.

I did better benching in the power rack by not failing, but the second rep would have been a fail in competition. I think my subconscious confidence in benching has been shot. My other pressing exercise performance has been progressing as planned.

I did uncharacteristically poorly with the pullups. There were many factors. I usually superset my pullups with my MP’s and pushups to save time. Instead I had to do a few straight sets first (at a pullup station with smooth bars) as I was waiting my turn at a rack to do MP's, and then stopped for a while as the squat rack (not power rack) wouldn't allow me to superset. So I then only continued my pullups when I finished the MP's, back at the smooth bar. Only very late on was the power rack with its knurled pullup bar was available so again I switched places to pull. So I wasn't really sure if I was doing the planned number of sets and not doing more; by supersetting there was no micromanagement as all of the sets were paired together. The smooth bar forced me to focus harder on gripping (I do have a BMI of 34...) instead of pulling and probably sapped the stamina to pullup with a heavy body.

I'm still experimenting between the tightness I prefer when lifting with the new belt, between the second and third pair of holes. The third continues to be just right


DL - Up to 200 kg x 2
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

BP - Up to 107.5 kg x 2
TRX Inverted Rows - 1 x 11, 5 x 10
Standing DB Press - 4 x 10, 1 x 9 with 16 kg

Squat - Up to 142.5 kg x 2
SLDL - 3 x 15 with 20 kg
Pallof press - 2 x 10, 2 x 11 x 33 lb
Face pulls - 2 x 10, 4 x 11 x 33 lg

Military Press:
MP - Up to 67.5 kg x 3
Pullups - 8 x 6, 2 x 5 (half-ass repped the last reps on the last three sets)
Pushups with 10 kg plate on butt - 1 x 12, 2 x 11

I'll probably not increase the reps of accessory work until I'm happy with my pullups.