Training Log 8-12-14: Bench + Chins + Lots of Accessories.

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Total volume on my bench press dropped last week to 9735#; this week it's back up to 13175#, which is almost as much as before I upped the weight. I think another week or two at 205# / 245# then I'll bump up to 225# / 265#. I'm considering adding an AMAP (as many as possible) set to the end of my benching sets... only thing I have against it is my shoulders might not like it. We'll see.

Weighted Chins are increasing nicely as well. Since I'm in no rush, I'm taking the simple + slow route and only adding 2.5# a week. Added in DB shrugs because I want to really emphasize my upper back in support/accessory work. It won't hurt to do some variation of upper back exercise every time I work out. I figure 4 days of workout a week means I can hit all planes of movement (vertical pull up/down, horizontal pull in).

Probably should have done the DB Shrugs with Fat Gripz, but I only just thought of that now. I'd like to start adding weight-vest walks, farmers walks, and Turkish getups into my workouts soon. Turkish Getups and Farmers might go well as a "finisher". Never done much farmers walks in my gym as they're a little awkward, but the benefits make sense for me to figure out a good method.

As I build my strength base and work-capacity, I've been looking at the total volume lifted more and more. I'm not sure, but I think it's helpful when I'm doing a double-progression to compare the workout volume. It's harder to tell if you're increasing each workout when you're mixing up sets/reps and weights. All this could mean nothing, but at least it's another metric to look at. Plus when I write it all out it kind of makes me feel like a bad-ass.

Exercise	Weight	Reps	Sets	Volume
Bench Press, w/ Fat Gripz	45	10	2	13,175
	135	8	1
	175	5	1
	205	7	1
	245	3	4
	205	6	4
	205	5	1
Chin-up	BW	8	1	1,800
Weighted Chin-up	15	5	2	10,140
	15	4	2
	17.5	4	6
Calf Raise	355	15	4	20,100
Hip Adduction Machine	140	100	1	14,000
Dumbbell Shrug	45	20	1	5,460
	60	16	1
	75	16	3
Hanging Leg Raise	15	10	3	450
Backbends	BW	8	4	N/A

Almost forgot to put a picture of a baby elephant in.