25 Nov Dan Dalenberg | Off season Wk2 | Bench
I recently lifted in the Lexen Fall Classic in Columbus, Ohio where I totaled 2400 via a 950 squat, 715 bench and 735 deadlift at 242 multi-ply. Next up, I will do a short off-season before starting prep for the 2018 XPC Arnold.
Benching is starting to along. The beat up pec still feels kind of tight but definitely not injured. A little more work on it and should be in a good place, gets better every week.
Bench- Triples to 7 RPE
Worked up through 315 for a few triples. Nothing felt hard, still taking this slow.
Floor Press– 5 x 5
225 with the swiss bar plus some chain weight. The swiss bar on the floor always feels like a million pounds in my hands.
2 Board Foam Press- Triples
I don’t actually remember what I worked up to here…. Something in the mid 300s, very light.
Finished out with a ton of direct arm work.
Took the rest of the week off! I am traveling to family for Thanksgiving. With this being a short off season, I wasn’t planning to take a deload as it is only 4 weeks long. So it made sense to not worry about my usual 2 accessory days. Seemed like a logical compromise, get a bit of a deload in right in the middle of my off season and not have to try and train while traveling. Usually not a big deal, but over holidays it can be a bit more difficult. Between my mom and dad and then Chelsea’s parents, we end up with 3 holidays to go to. Easier to just take the down time!
This coming week I will probably put a bench shirt to see how it fits with me being light and take a couple sets with a squat suit on, just to make sure that I don’t need to have things altered. I have a couple different sizes of briefs and an adjustable squat suit, so I suspect the only thing that might need to be tightened up is the sleeves on the SDP. I have been doing a lot of direct arm work, so maybe I’ll still fill the sleeves out fine. Either way, no big deal.