Mark Dowling

2013 Week 24 Bench Press and Deadlift - Two good sessions

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Saturday 22 June 2013

Deadlift
Plan: x3 @8.5
Est. 1RM: 256 kgs
205 x3 x1 @8.5
205 x3 x2 @8

Deadlifts felt good today. This was my best session in a month. Each set of three felt better than the previous set. I was unsure whether to rate the first set as an 8 or 8.5 RPE but based on the following two sets it may actually have been an 8.
Today's cue work was to focus on tight triceps (helps me keep the lats tight) and neutral head. I essentially have to think head down to keep it in the spot I want it.
It's nine weeks now until the IDFPA Deadlift Championship so my focus will be on peaking for that in the coming weeks.

Double Pause Deadlift (2 ct)
Plan: x3 @8-9
Est. 1RM: 181 kgs
130 x3 x1 @7.5
135 x3 x1 @8
140 x3 x1 @8
150 x3 x1 @8.5

Started a bit lighter on these than last week and got some better work in as a result. The second pause just below the knee is designed to help the lockout and give me confidence in that range of motion.

Snatch Grip DL
Plan: x6 @8-9
Est. 1RM: 141 kgs
100 x6 x1 @8.5
100 x6 x1 @8
100 x6 x1 @9

As with last week, the point of failure on this movement seems to was my grip. The reason for doing them is to work the upper back and they really feel like they're good for that. I find that I need to concentrate hard on keeping my lats tight to keep the bar close.


Friday 21 June 2013

Bench Press
Plan: x5 @8-9
Est. 1RM: 114 kgs
80 x5 x1 @8
85 x5 x1 @9
85 x5 x1 @8.5
90 x5 x1 @9.5

I'd changed my plan from x5 @9-10 to @8-9 prior to the training session because I hadn't felt 100 % for a few days before this. As I worked up though, things began to feel better. The second set at 85 kg convinced me to move up the weight. This was my best set of five to date. Happy days.

Pause Bench (3 ct)
Plan: x4 @8-9
Est. 1RM: 100 kgs
75 x4 x2 @8
80 x4 x1 @9

+3 kg on my estimated max for the three count pause Bench Press. I find these help for teaching me to stay tight and use leg drive more.

Dips
Plan: x8 @8-9
Est. 1RM: 155 kgs
99.2 x8 x1 @8
104.2 x8 x1 @8.5
104.2 x8 x1 @9

These were done with body weight +10 kg and +15 kg. The body weight used is the average of the last seven days bed time weight.

Seated Row
Plan: x8 @8-9
Est. 1RM: 149 kgs
80 x8 x1 @7.5
90 x8 x4 @8
100 x8 x1 @8.5
100 x8 x2 @9
100 x10 x1 @9.5

Increasing the volume of lat work is one of my focus areas for this cycle. I just tried to superset with most of my pressing sets.

A couple of good sessions. Time to eat now and help to keep this momentum going. Onward and upward.

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