Tuesdays are usually the first day of my training week and are typically reserved for my heavy compound movements. This is where I focus on the big lifts: bench press, shoulder press, squats, and other exercises that form the foundation of my strength training.
I usually start my Tuesday sessions with a flat barbell bench press, followed by incline dumbbell press. However, during my last session, I decided to switch things up by replacing the flat barbell bench press with an incline barbell variation. Surprisingly, it felt much better on my shoulder. That was a welcome change, as I have suffered slight shoulder infringements recently.
For context, my personal record on the flat barbell bench press is 110kg for a single rep, while my usual working weight is 100kg for four reps. On the incline barbell bench press, I was working with 80kg. I also attempted 90kg, but it was a real struggle. I think I’ll stick with the incline variation for now and focus on building strength and getting more comfortable with the movement. There’s no point forcing things when I can make progress while keeping my shoulder happy.
On the squat front, things have been even more exciting. I recently hit a new PR, and I’m now squatting 160kg for reps. Last Friday, just before I started playing football, I managed to squat 160kg for three reps with good depth.
That was a fantastic feeling. Moving that kind of weight with proper depth is something I’m genuinely proud of, and there was a lot of fellas around cheering me. Fun stuff.
All in all, it’s been a great week in the gym. A new bench press variation, a squat PR, and another reminder that consistency pays off. A great day at the office. Thank you for reading. Till next time. God bless.
