7 x 3 reps wide grip hammer chin ups using 67.5 lbs followed by bench press 190 lbs for 5×5.
Wide grip hammer chin ups using 65 lbs for 3×3 and 5×5 bench press using 185 lbs.
For the chin ups I start with 10 lbs for 3 reps, then 25, 35, 45, and 55 lbs for 3 reps with each weight before doing 3×3 with 65 lbs.
7 sets x 3 reps wide grip hammer chin ups using 62.5 lbs for the last three sets and bench presses using 180 lbs for 5×5.
The chin ups felt easier today even though I added another 2.5 lbs. I will be able to do triples with 70 lbs in a week or two. 150 lb chin up is well on it’s way. Last time I went from 2.5 lbs to 100 lbs and quit. This time I want to break my personal record but also not quit this time once I have done that.
The bench presses are still easy with 180 lbs but I do sometimes feel my left shoulder. It is an old injury that has now healed and is the reason I started my program with such light weight.
I beleive that bench pressing light for an extended period of time with further rehabilitate my shoulder but will also allow me to learn an entirely different bench press technique. The muscles and the nerves are familiar with the old neuromuscular patter assosiated with my previous technique and has to be unlearned.
I changed from a powerlifting style bench press in which the amount of weight lifted is the primary target to a typical body building style of bench press where I no longer touch the chest and keep my elbows flared out.
Note: The phrase… elbows flared out means that the focus is no longer on tucking the elbows in and worrying about the bar travelling in an arch like motion. Elbows flared out means the bar travels in a straight vertical path with no or little horizontal motion. This requires more front delt whereas tucking the elbows in places the stress predominantly on the triceps.
Wide grip hammer chin-ups with weight. 7 reps body weight warm up and then 10, 25 35, and 45 lbs x 3 reps pyramidding with each weight. After my warm up I do 3 sets x 3 reps using 60 lbs with minimal rest between sets.
Bench press 5×5 using 175 lbs is till baby weight but I still can pump the muscles effectively with it. The frst two sets are a warm up with 135 lbs and 155 lbs. Then 3 sets x 5 reps with 175 lbs. I weight 161 lbs so this is more then my body weight and each rep is done similar to a Spoto press with a slight pause at the bottom a few inches above the chest.
The Spoto press developed by Eric Spoto, World Champ, 725 lbs raw bench presser, is effective and prevents me from overusing my should joints. I will also write bench presses simply because most people wouldn’t know what the hell I am talking about.
10 sets x 3 reps of wide grip hammer chin ups followed by 5×5 in the bench press using 170 lbs.
For the chins I warmed up with 7 reps body weight, then 10 lbs, 25 lbs, 35 lbs, 45 lbs x 3 reps with each weight, and 57.5 lbs for 3 sets x 3 reps.
The bench I do 135 x 5, 155 x 5, and then 170 lbs for 3 sets x 5 reps. I laugh a little cause this is baby weight except I am only 161 lbs so this is a totally more then I weight. I should be able to do 5 reps with 225 lbs at this weight. In order to go up to 275 lbs I will have to get a little bigger.