Day 346: Can a lazy 48 + 1 year old get back in shape?

Day 346
220 lb / 99.8 kg body weight
no heart rate data
13,450 pound feet of energy
#benchpress (2 ft range of vertical motion)
Set 1: 10 x (45 lb / 20.4 kg)
Set 2: 8 x (95 lb / 43.1 kg)
Set 3: 3 x (135 lb / 61.2 kg)
Set 4: 1 x (185 lb / 83.9 kg)
Set 5: 2 x (165 lb / 74.8 kg)
Set 6: 5 x (145 lb / 65.8 kg)
Set 7: 8 x (125 lb / 56.7 kg)
Set 8: 7 x (115 lb / 52.2 kg)
Set 9: 7 x (105 lb / 47.6 kg)
Set 10: 8 x (95 lb / 43.1 kg)
Set 11: 6 x (95 lb / 43.1 kg)
#lazy48 #weightlifting #fitness #homegym #freeweights #barbell #pitbull

[@Felix-uc7dc]

wow, great job with that 185! glad you had safeties too!

[@Schismarch]

Thank you! Yeah I don’t get under a bar for bench without good safeties. I love the straps.

[@ghost_monster1]

Good chest workout. You can do it!👍😁

[@Schismarch]

Thank you!!

[@Hossak]

Another great session! I think the drop sets are a great idea as you end up with a lot of time under the bar and you can experience how you fatigue much more safely and with confidence. Congratulations on the 83.9 kg - although the second rep was a fail, you still had a go and failed safely. That is a huge advantage of those straps - you had some failed reps and you know psychologically that you are going to be just fine. That really helps.

[@Schismarch]

Thanks! Yeah my theory with drop sets / pyramid is “granularity of failure”. Failing at a heavy weight means you still have a lot in the tank, so drop weight and fail again (or hit 1ish rep in reserve), over and over. I’m a little frustrated with bench lately as I hit 190 last year and haven’t gotten back to it since, but I plan to just keep grinding and doing accessory work and being patient.

[@Hossak]

@@Schismarch You will get there. Trying to leap frog up too fast will potentially get you a tweak which will set you back. See if you can keep mindful during your reps and failures and then reflect on any accessory work that might help you break through. Triceps play a large part in bench press - so your arm work is important. Some people like dips but I found them to be useful to a point and dangerous if you go too far - form is key and it is very easy to do sh*tty form dips. You were pretty well centred this time on the bench and I like the dedication and intention of using the spirit level - this shows your lizard brain that you are serious about this.

[@Schismarch]

Thanks! I will keep at it!

[@khole15]

83,9 kg is strong !!

[@Schismarch]

Thank you!!

[@somewhereovertherainbow1171]

Keep it up dude

[@Schismarch]

Yes!