Hit the bench today. I had to do some running around this morning and didn't get started on the workout till 11 a.m., which is a little past my normal time. Today is 3 x 3 bench, and the training max is 345 lbs.
Warm up sets
45 x 25
140 x 5
175 x 5
210 x 3
Working sets
275 x 3
295 x 3
310 x 6
Then I did some singles, staying submaximal.
320 x 1
325 x 1
330 x 1
On the last single, I was cooled down from chatting with my neighbor who also works out at the gym. He has a couple of police hiring interviews lined up, so he was filling me in on that. The bar went up alright, but if I had spent even another minute chatting, I may have found myself in trouble, lol.
Chin ups with the new belt were fun.
Bodyweight x 10
25 lbs x 4
35 x 4
45 x 3
50 x 3
I spent time working on weighted dips.
20 lbs x 10
25 x 10, 10, 10, 10 (on the last 3 sets, I did 3 x 5 bodyweight chin ups supersetted)
It was a good workout. I decided not to pursue the 5/3/1 format for chin ups, based on advice from some other guys, much stronger than me, who advocated just sticking with these as an assistance exercise. I'll follow that advice.
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