The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Friday, March 7, 2014

Wendler cycle 4 week 3/Bench

I woke up heavy again. Nearly 205, but this time I felt way better about my body composition. I look rather good if I do say so myself. At the end of the day I don't give two shits about numbers, not as long as the mirror looks good.


Still got this cold bull shit. Still taking medicine, which I hate. But, I gotta get over this junk as soon as possible so I can get back to singin at 100%. Lot's of music to learn.

Warm up: 15 min eliptical

Bench Press


I got 5 on the last set
DC 3-3-3



The last set felt incredible. The warm ups were feeling heavy, but I got myself in the right head space and I knocked this weight out. 5 reps felt great. Then I knocked the DC's out of the park. I went a little struggle bus on the last rep, but I felt great about this lift today.

Overhead Press


I got 3
DC 4-2-2



This was dissapointing because I really wanted 4, but after the first rep I switched my hand under the bar. I the 3 fairly okay, but I could do better. So, I went apeshit and on the DC I got a clean 3 and did a push press to get the 4th. So be it. Progress is progress...lol, I'm an idiot, I left a 2.5lb plate off of one side, no wonder it felt off. Oh well, I'll think about what to do next time.

Incline Dumbbell
75lbs
5x5



These felt great. I got the 5x5 fairly easily. I don't think I'm ready for 5x5 with 80's, so what I'm going to do is do 1 set with 80 and then 4 sets of 70. We'll see how that works out. 

Dips
47.5lbs
5x6

This was a good idea. This is good programming ol' Yeargain. Lots of room for growth! Still hard though! That 6th rep is really taxing.

Skull crushers
80lbs
5x11

These were tough, but effective as always

Chest flys
60lbs
3x10

Weighted ab crunches
170lbs
5x12

Knee raise
15lbs
5x10

Pull Ups with 5lb
11

The result was pumpalicious...how embarrassing of me...


Stairmaster for 15 mins.

Tonight I'm seeing The Tenderland at my Alma Mater. I don't particularly love the show, but I love my friends and when's the next time you'll see the tenderland performed?? Happy Friday, y'all.

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