http://youtu.be/0Kg0NYGhrdM?t=2m5s
I saw the above video about bench pressing and took it to heart. CT Fletcher says the most important thing for bench press:
“is not how much weight is on the bar… the most important thing is that you use every ounce, every bit, everything that you have in your attempt. Don’t worry so much about what’s on here. Worry about giving that fuckin rep everything you got and do it like it’s the last Goddamn thing you evah gonna do in your whole fucking miserable life! Put it all in there!
If you can get your mind trained to ‘I don’t give a fuck what’s on there, what’s on this bar, I’m gonna hit this thing as hard as I can, with everything I’ve got, every time I try to do it.’
The effort, the INTENSITY that you put into this, into your attempt, that is more important than the weight on the bar. Concentrate on that! Effort, intensity. Fuck the weight! I’m gonna give this shit, EVERYTHING I’VE GOT, EVERYTIME.”
In conjunction with what Amit told me last time about incorporating leg drive earlier in the set for every rep, I went at bench with intensity in mind. I got angry and focused while getting set up under the bar. I could feel the energy flowing through me. Even at 135#, I exhaled with forcefulness. Went up to 185#. I backed down to 155# and did two sets of 5 with pauses.
Still couldn’t do a full four sets of pull ups at 45#. In fact, I had to drop down for my 3rd and 4th sets.
I went to do dips (body weight only), but felt my left elbow popping each time I went down. I’m afraid my bursitis might be acting up again. I can’t remember what I did to inflame it, but I do recall doing something in a previous training where I first noticed it’s return. Am a little scared at how this may affect my training. I stopped when I couldn’t complete my third set without intense awareness of the elbow.
I went to do standing one arm rows with the 100#s, but I didn’t have it in me. Was just wasted.
I did burpees to end off my workout. Slowly, I’m adding conditioning into my training again.
Bench Press: 185x5x3
Pause Rep Bench Press: 155x5x3
Pull Ups: 45×5, 45×3+1+1, 35×4+1, 35×4+1, 20×5, 20×4+1, 10×5, 10×4+1, BWx5, BWx4+1
Dips: 5, 5, 2
Burpees: 20, 10, 10, 10