1. Improved Form
I have a tendency to pick up my feet and let my elbows get away from my sides when the weight gets heavy. I'm going to try to correct these problems ASAP.
2. Squats
I haven't worked my legs all summer. I give the pitiful excuse that since I play baseball I don't need to do them, the reality is that I am a lazy fool when it comes to lifting legs. So today I did my first leg workout in months and I'm forcing myself to do squats. Now, how can doing leg exercises help your bench press? Well, it all comes back to the level of testosterone in your body. After reading this article I was sold and I'm going to force myself to do squats every week, no more excuses.
3. Start Over
I'm going to completely change my workout. I typically do
135 x 12
155 x 8
175 x 5
185 x 2
195 x 1
Starting next week I'm going to do this workout over a 12 week period:
| Week | Weight | Sets | Reps |
| 1 | 135 | 3 | 6 |
| 2 | 145 | 3 | 6 |
| 3 | 155 | 3 | 6 |
| 4 | 165 | 3 | 3 |
| 5 | 175 | 3 | 3 |
| 6 | 185 | 3 | 3 |
| 7 | 155 | 3 | 6 |
| 8 | 165 | 3 | 6 |
| 9 | 175 | 3 | 6 |
| 10 | 185 | 3 | 3 |
| 11 | 195 | 3 | 3 |
| 12 | 205 | 3 | 3 |
This means that by Dec. 22nd I should be lifting 205 three times, which means I should be able to bench 225 one time easily (according to this chart, which seem correct). The above workout should be easy until week 6, I'm a little scared after that. :)
I'll be doing this the rest of the week:
Monday - Light Bench, Curls, Calves
Tuesday - Squats, Leg Extensions
Wednesday - Pull-Ups, Hamstring Curls, Shoulders
Thursday - Off
Friday - Bench, auxiliary Chest
I'm putting my faith in the workout, wish me luck.
