Fu Fu's l337 journal

[fufu]

Today -

warm up

pause bench press - (3 seconds)
5x3 195 lbs (felt really good, very similar to last week, which is good, because this week is heavier. I felt more comfortable holding the weight in the bottom position. I changed my wrist positioning so my wrists are straighter, it affects mechanics at the shoulder, feels like it is harder to tuck elbows and bring barbell down lower on my torso, but it felt perhaps stronger. I'll stick with it and see what happens.
2x10 w/ 175 lbs (kind of fall out of tight groove on reps 8-10, not used to that kind of fatigue)

OHP -
2x10 w/ 120 lbs (this was pretty tough because I did so much pressing volume before these. If I cut out the 10 rep sets of bench, these will feel a lot stronger I'm sure. I'll continue to progress these by 5 lbs per week. I might start wearing a belt on these again, but haven't done so in several months).

wide grip pronated t-bar row -
6x10 w/ 100 lbs

OHEE cable -
2x20 #130

cable curl -
2x15 #100

Awesome session. Everything felt great today.

 

[fufu]

Today -

warm up

deadlift -
1x1,2,3,4 w/ 455 lbs (no belt first 2 sets. 2 reps at 455 lbs was a no belt PR. belt for last 2 sets. MG all sets. deadlifting felt pretty tough today, fell a bit out of the groove on some reps (let weight get too far in front of me) but had some more in the tank on the last set. I will use a belt on all sets for the rest of this phase). When I warmed up DOH with 405, my grip was notable weaker, as the bar was slipping out of my hand. I don't know if I just wasn't focused enough. I felt a bit off mentally today. Had a hard time feeling confident when initiating the pull)

back squat -
3x8 w/ 205 lbs (felt really good, dare I say enjoyable. Back squats are feeling more and more comfortable. I realize that I can't start with a really vertical position like I've been trying to. Starting with a a bit of a forward lean, but still braced with hips locked out, works best for getting in the groove.)

RDL -
3x6 w/ 305 lbs (first 2 sets felt good, but the 3rd DESTROYED me. oi. straps all sets)

calf raise -
4x15 w/ #12

side plank with arm OH -
several sets

Today was all about getting in, hitting my numbers, and getting out. I felt totally exhausted by the end of this session, which was not expected. I think the reason why I felt so destroyed, and why the RDLs were (and have been) so hard this phase is because I am pulling heavy deadlifts at an overall higher volume compared to what my body is used to. I used to work up to these heavier deadlifts for a single set. But now I'm doing multiple sets with really heavy weight.

 

[fufu]

^ In addition to closing notes. I keep wondering if I am getting weaker, but I have to remember I'm pulling heavier weights at a higher volume, and I set a beltless PR today. Also, doing beltless before wearing a belt makes the belted deadlifts harder, because beltless are slower and more fatiguing. When I look at things objectively, I am getting stronger. I just feel weaker because I'm pushing my self closer to my limit than I'm used to.

 

[fufu]

Today -

warm up

bench press -
5x2 w/ 245 lbs (felt pretty good overall, but some guy kept talking to me during benching it was impairing my focus. on the 1st rep of the 2nd set, I fell way out of the groove experimenting with a wrist position change, it was a grinder rep. I reset my position and my 2nd rep went up way faster. More left in the tank. I will progress by 5 lb increments from this point on.)

flat DB bench press -
1x12 w/ x2 95 lbs (pretty sure this is a PR)
1x11 w/ x2 95 lbs (failed on the 12th rep...this is a rare occurrence, failing a rep, but at least I PRed on the previous set, so it's acceptable)

WCU -
3x3 +50 lbs (supinated) (felt relatively easy)

unilateral DB row -
3x10 each side w/ 115 lbs (solid)

rear delt facepull -
2x12 #130 w/ 1 second pause at full retraction

plank -
3x30 seconds

EZ bar preacher curl -
2x12 w/ 25 lbs on each side

OHEE -
2x15 w/ 75 lbs

Good stuff. Felt a bit off today, but I hit my numbers. I set the intensity pretty high at the beginning of this phase, and I;m feeling it, just 3 weeks in. I'm going to have to make some adjustments so I don't peak too quickly.

 

[fufu]

Today -

warm up

back squat -
5x3 w/ 275 lbs (no belt, no knee sleeves, as usual. first set felt pretty heavy, but sets got easier as they went on. set #4 felt the best. did a quick video from the side to check depth. I was getting well below depth, even when I thought I might be squatting too high, good to know. More left in the tank. Was in and out of the groove today)

belt squat -
3x12 w/ 120 lb (working on keeping an upright torso by bracing hard before descent, putting more stress on quads)

barbell back extension -
3x10 w/ 155 lbs PR (third week doing these)

roll out from knees -
3x7 (felt easy today)

calf raise -
4x10 #17

fat bar static holds - (grip has been decreasing a bit, i think it is because I stopped doing RDLs twice a week)
multiple sets

Good stuff.

 

[fufu]

Today -

warm up

pause bench press - (3 count)
5x3 w/ 205 lbs (sets got easier as they went on. there was generally a big difference between the 2nd and 3rd rep, as in speed would decrease a lot. I can progress this for at least another week at 10 lbs. I might change the parameters for this one soon though (e.g. shorter pause or less reps/sets)

bench press -
1x10 w/ 185 lbs (just doing one set of these now, reps were snappy)

OHP -
2x10 w/ 125 lbs (this felt notably easier than last week, even though the weight is lighter. I think only doing one bench set of 10 helps a lot, as I don't burn out my pressing muscles. beltless first set, belt on 2nd, although belt didn't seem to do anything)

t-bar row with neutral grip -
6x10 w/ 110 lbs

seated neutral grip cable row -
2x10 #135 (tbar row didn't seem to tax my back enough, so I did these for more volume)

OHEE -
2x20 #120 (used rope, forget to use stiff handle, make note to use stiff handle next session)

single arm cable preacher curl -
1x10
2x12 each side w/ #50

t-spine mobility
hop mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift -
1x1,2,3,4 w/ 465 lbs (MG, belt 4th notch on all sets)(I had a hard time getting mentally focused today, I continue to feel less-than-confident when initiating the pull. It took a lot to nail that last set. Maybe had 1 more in the tank. In the coming weeks, I'll be doing sets of 2 on the deadlift, with maybe some higher rep PR attempts at lighter weights)

squats -
3x8 w/ 215 lbs (felt like I could brace well, reps were snappy and fairly fast, even the last ones, a lot left in the tank)

RDL -
3x6 w/ 315 lbs (really focused on bracing hard, keeping upper back tight, and keeping bar close to thighs. really tough, but felt better than last week)

calf raise -
3x15 w/ 185 lbs

side plank -
multiple sets

Tough one. Felt destroyed at the end, like last week. Back felt really good. It didn't bother me at all, except just a tinge on a couple squat reps. A few hours after training, it feels really good. I was bracing hard and was really aware of my lower back positioning today, and I think it helped.

 

[fufu]

Today -

warm up

bench press -
5x2 w/ 250 lbs (felt really good overall. I was on a different bench, so my set up wasn't 100% where it needs to be. I unracked the bar and let it settle too far forward towards my feet at least once (this was because the bench i was using today allows me to get my head further behind the bar when unracking, which is actually better for me, but I just wasn't used to it), causing me to start the descent with the bar too forward, and this made my fall out of the groove on one rep in particular where the weight came to a complete stop on the way up, before I got it back into positioning. It was purely a good thing. A bit let in the tank, and perhaps a fair about more if I psyched up, which I wasn't doing too hard today). Next session make sure to not have head too far behind bar when unracking)

flat DB bench press -
1x10 w/ x2 100 lbs PR (had nothing left in the tank, absolutely roasted my pecs. Happy about the PR.)
1x12 w/ x2 75 lbs

weighted chin up -
1x3 +55 lbs (i just cut the rest of these out, it's too much volume at this point, and too fatiguing for my lats before the rows)

unilateral DB row -
3x10 each side w/ 120 lbs (solid)

rear delt facepull -
3x12 #100 w/ 1 second pause at full retraction

plank -
3x35 seconds

preacher curl machine -
2x10 #100 (next week go lighter and do more reps)

OHEE EZ bar -
2x15 w/ 80 lbs

Awesome session.

 

[fufu]

Today -

warm up

back squat -
5x3 w/ 285 lbs (no belt, no knee sleeves. felt good, had the groove pretty well on some reps, and others I found myself bending forward a bit too much on the ascent, or shifting the weight to my right side. a bit more in the tank.)

belt squat -
3x12 w/ 130 lbs PR (these were tough)

barbell 45 degree back extension -
3x10 w/ 175 lbs PR(accidentally progressed by 20 lbs from last week, instead of 10. regardless, these felt the best they have since I started doing them. I am getting the technique better, and can lock these out with a lot of posterior chain activation. First two sets felt really solid, but the last few reps of the last set were surprinsingly hard. I felt specific muscles in the adductors getting really fatigued. This is such a weird feeling exercise compared to what I normally do for deadlift assistance.)

roll outs from knees -
3x8 (relatively easy)

calf raise on leg press -
1x10 w/ #205,220,235,250,265

Good stuff. Felt pretty wrecked when leaving the gym.

 

[fufu]

Today -

warm up

pause bench press - (3 second pause)
5x3 w/ 215 lbs (felt really in the groove today, it was great. difficulty was the same as last week. I will progress by 10 lbs again next week.)

bench press -
1x10 w/ 195 lbs (I might cut these out next week to reduce overall volume and improve my performance on the OHP)

OHP -
2x10 w/ 130 lbs (felt solid, first set was relatively easy, but last rep of last set was a grinder)

neutral grip tbar row -
6x10 w/ 120 lbs

seated cable row neutral grip -
2x10 #150

OHEE cable w/ stiff handle -
2x20 #130

single arm cable preacher curl - (incline bench set to notch #4)
3x10 each side #60

t-spine mobility
shoulder mobility
hip mobility

Today I felt great. I was mentally focused, and felt good physically.

 

[fufu]

Today -

warm up

deadlift -
worked up to 475, was supposed to do 3x2 with 475, but when I went to pull rep one of set one, I just didn't have it in me. I broke the weight off the ground slightly, and I felt weak in my upper back , and gave up. Over the past several weeks, I have not felt comfortable initiating the pull, and today I couldn't get my mind in it. I attempted 475 again, but I barely gave an effort. Just wasn't happening. This was very disappointing as I've pulled 525 lbs for a 1RM, and pulled 475 in the past as a 4RM, yet I could not get 475 for one.
I knocked the way back down to 315 and warmed back up and then did:
1x8 w/ 425 lbs PR (at least another left in the tank, maybe 2. I wanted to redeem myself with a higher rep PR today. It was tougher than expected, but hey, it's a PR, so I have no reason to complain.)

RDL -
2x6 w/ 325 lbs
1x9 w/ 325 lbs PR (was still feeling like I had to compensate for my poor deadlift performance)

back squat -
3x8 w/ 225 lbs

side plank -
multiple sets each side

smith machine calf raise -
3x15 w/ 195 lbs

Was destroyyyeedddd at the end, but was very happy to have hit 2 PRs. My strength is confusing me. I remember struggling with 3x6 w/ 305 on the RDL 2 weeks ago, and then I hit a very confident and powerful 325 lbs x9 on my THIRD SET, but deadlifts were not there! I just didn't feel like I could get a tight position when initiating the pull, and my confidence was not there. I just felt uncomfortable. Sometimes when deadlifting the weight feels heavy as fuck, but I feel very confident in my positioning. I am going to re-assess how I will be training my deadlift for this phase. I am considering working on hitting some higher rep PRs, like I did today.

https://www.youtube.com/watch?v=TL_WK4gWhz8

 

[fufu]

Today -

warm up

bench press -
4x2 w/ 255 lbs PR (these felt really solid and in the groove, especially the 1st set (where I felt like I had 2 more solid in the tank)).

flat DB bench press -
2x4 w/ x2 110 lbs PR (these felt really solid)
1x15 w/ x2 75 lbs

unilateral DB row -
2x10 each side w/ 125 lbs
1x12 each side w/ 125 lbs

rear delt facepull -
3x12 #110 w/ 1 second pause at full retraction

plank -
3x40 seconds

machine preacher curl -
3x12 #70

EZ bar OHEE -
2x15 w/ 85 lbs

hip mobility
t-spine mobility
shoulder mobility

Awesome session. I felt fantastic today.
I feel like the pause benching is really helping with my overall bench strength.

https://www.youtube.com/watch?v=2kDsrADLqKA

 

[fufu]

Today -

warm up

back squat -
4x3 w/ 295 lbs (no belt, no knee sleeves, sets got tougher as they went on, last set was super hard, nothing left in the tank. I didn't feel comfortable or confident under the weight today.)
1x3 w/ 295 lbs (belt, knee sleeves, set was relatively easy, definitely a couple left in the tank. equipment makes a big difference.) the following weeks I will wear knee sleeves and a belt, and squat with a higher bar, as I've been doing low bar, and I don't like how it folds me over so much, it bothers my back

belt squat -
3x12 w/ 135 lbs PR (felt easier than last week)

45 degree barbell back raise -
3x8 w/ 185 lbs PR (these felt awesome today)

roll outs from knees -
3x9 (felt solid)

smith machine calf raise -
3x10 w/ 275 lbs

t-spine mobility

Well, the back squats were tough, but I left feeling the gym feeling pretty good in terms of overall fatigue. I keep re-aggravating my lower back, squats being the #1 perpetrator. It's been going on for about 3 weeks. It's not getting better, but it's not getting worse. It doesn't bother me that much when I train, more when I am sitting outside of the gym. I feel it the most after I get up from sitting for a long time.

My back squat is still really weak compared to my other lifts, and in terms of technique it is my worst lift out of the big 3. My technique isn't bad, but it's just not locked in like my bench and deadlift.

 

[fufu]

Today -

warm up

pause bench press - (3 second pause)
5x3 w/ 225 lbs (this was a PR in terms of a 3 sec pause bench. i guess every pause bench I've done in this current phase was a PR since I'd never done them before. Today pause benching felt the same as last week, which is awesome. I may do 5x2 with a 10 lb increase next week. Considering how good 225 felt today, I think that is a good idea.)

OHP -
2x10 w/ 135 lbs (these felt super solid, more in the tank, especially on the first set, I'll go for a rep PR in these next week)

t-bar row -
6x10 w/ 135 lbs (finally started to really feel these in my back today)

seated cable row -
2x10 #165

stiff handle cable OHEE -
2x20 #140 (solid, more in the tank)

single arm cable preacher curl -
2x10 each side #70

hip mobility
t-spine mobility
shoulder mobility

Awesome session, despite feeling a bit off while warming up. Benching is feeling really solid.

 

[fufu]

I am contemplating changing my sumo deadlift technique significantly. I was messing around with a new stance today, and I feel it may have great potential. But of course, I won't know until I try it with some heavy weight. The new stance has a wider foot position, and my grip position will be wider so that my outer arms are in contact with my upper inner thigh when initiating the pull.

I feel like having my outer arms in contact with my thighs will help me engage my tights and get and overall tighter bottom position. The wider stance helps me get a more upright torso position and reduces ROM. When i got into the new position it felt really comfortable. This technique change would purely be the optimize my powerlifting performance.

At the very least, simply changing my arm position may be beneficial. This technique change may feel awkward at first, but once I get used to it, it might really pay off.

 

[fufu]

Today -

warm up

deadlift -
worked up to a 480x2 attempt, but I gave up after I broke it off the ground. I've been really fucking up on my deadlifting this phase. I continue to not feel confident initiating the pull, especially because of my back issue. I hesitate when I start the lift, and it really fucks it up. When warming up, I felt like the knurling was biting into my sock on the bottom 1/3 of the pull, which was fucking with my speed.
I dropped down the weight and then did:
1x9 w/ 435 lbs PR (Very happy about hitting this PR, but very confused why I couldn't even pull 480 for 1 when I pulled 435 for 9. I think it's a confidence issue, I just can't commit to the pull on the heavier weights. On the 9RM set, I felt like I was getting in the groove better with each rep. Even at the end when I was slowing down, I felt very confident in my pulling. I maybe even had another one in me. I started utilizing the hip pumping technique when initiating the pull, it helped me get good back tightness and positioning, continue with this in coming weeks)

RDL -
3x5 w/ 335 lbs PR (Brutal. I hit the reps, but I felt like I was letting the weight pull me forward a bit too much, but my feet stayed flat.)

back squat - (high bar, loose belt 3rd notch)
3x8 w/ 235 lbs (solid, more in the tank. high bar feels MUCH better on my back than low bar. I usually don't wear a belt on these lighter squats, but my back was trashed from deadlifting and RDLing. Focus on getting knees out on the decent the future weeks.)

Felt destroyed, skipped planks and calf stuff.

I hit a PR, which is great, but I feel very disappointed in my heavy deadlift performance. I just lose it mentally when I go to start pulling the weight.

 

[fufu]

Today -

warm up

bench press -
1x1 w/ 265 lbs (just seeing how it would feel, it went up pretty easy)
3x2 w/ 260 lbs PR (last set was definitely the best (had another in the tank) due to psyching up and getting a tighter position. Overall, today's benching, while heavy, felt completely doable.)

DB bench press -
1x6 w/ x2 110 lbs PR
1x20 w/ x2 65 lbs (really let the weight stretch my pecs with a wider hand position at the bottom)

unilateral DB row -
3x10 each side w/ 130 lbs (tough, but doable, definitely more in the tank)

rear delt facepull -
3x12 #120 w/ 1 second pause at full retraction

plank -
2x45 seconds

machine preacher curl -
2x12 #77.5

OHEE -
1x15 w/ 90 lbs
1x13 w/ 90 lbs

t-spine mobility
shoulder mobility
skipped a lot of hip mobility stuff

Awesome session. I was able to show up mentally today and confidently hit those PRs.

 

[fufu]

Today -

warm up

back squat - (high bar)
5x3 w/ 305 lbs (belt 4th notch, knee sleeves. felt heavy, but I felt pretty well in the groove, comfortable, and confident. moderate psyching up. more left in the tank after each set. I will progress next week maintaining 5x3. With the high bar, and belt, my back felt significantly better today. I barely even thought about it. Super happy about this. I took 2 days off since my last workout, which probably helped too. I haven't taken more than a day off in the past 6 weeks or so.)

belt squat -
3x12 w/ 140 lbs PR (last set was tough)

45 degree barbell back raise -
3x8 w/ 195 lbs PR (really felt these in my hamstrings today in a vicious (but good) way, felt like they were going to tear)

roll outs from knees -
3x10 (solid)

calf raise smith machine -
4x10 w/ 285 lbs

Awesome session. Despite this being my heaviest back squatting in the past 6 weeks, I felt the most comfortable I've been squatting in that time frame. The belt definitely helps a lot, both strength and confidence wise. I left today's session feeling fatigued, but not exhausted like I have in the past several weeks.

 

[fufu]

Today -

warm up

pause bench press -
4x2 w/ 235 lbs (tough! I didn't have anymore reps left in the tank after each set. last rep of last set was a grinder (~5 seconds). I won't be progressing these anymore this phase. I think I'll drop the weight and do higher rep touch and go until this phase is over.)

OHP -
1x13 w/ 135 lbs PR

DB OHP -
1x10 w/ x2 50 lbs

t-bar row -
5x10 w/ 145 lbs PR (for reference, I never include the weight of the bar when I list record t-bar row weights)

seated cable row -
2x8 #170

stiff handle cable OHEE -
2x20 #150 (solid, more left in the tank)

single arm cable preacher curl -
2x10 each side #80

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (belt 4th notch)
1x1 405,415,425,435,445,455,465,475 (did a ton of warm up singles because my confidence in the deadlift has been weak recently, and I wanted to work on my set up and pull initiation. I really focused on hyper supinating my ankles while I worked my shins tightly against the bar. This helped me to feel pressure on the outside of the foot, and to get tension in the outside of the knee and hip, which helps me stay tight when initiating the pull. Then when initiating the pull, I pushed my hips forward and really tightened my upper back and waited until I got good back tightness and leg drive until I start "pulling the bar" hard.", this helped me to stay in a tight starting position, and it deters the bar from falling out in front of me. I really want to remember these technique points for the future.)
1x3 480 lbs PR (tough, but nailed it confidently)
1x10 410 lbs PR (I felt really in the groove)

RDL - (beltless as always)
1x6 w/ 335 lbs PR
1x4 w/ 335 lbs (felt some lower back re-tweaking, cut the set short)

back squat -
2x8 w/ 245 lbs (belt 3rd notch. tough, but in the groove, and very attainable and felt comfortable under the weight. More in the tank)

calf raise smith machine -
3x15 w/ 225 lbs

side plank with arm OH -
1x10,20,30 seconds each side

Awesome session. Now that my back is feeling better, I am more confident in my deadlift. I think the back injury was forcing me to be hesitant + the pain was inhibited some of my back musculature from firing optimally. Last few weeks I was unable to hit 480 for a single, and today I hit it for 3. I feel very happy about it. I am glad I was able to set a heavy 3RM PR, even though it was conservative (5 lbs). About 2 weeks left of this phase, then I take a break.

https://www.youtube.com/watch?v=XzzI0BysqDg

 

[fufu]

Today -

warm up

bench press -
1x1 205, 225, 240, 255, 265 lbs
1x1 280 lbs PR (smooth, fast, in the groove, more in the tank, very happy about this lift)
1x4 250 lbs PR (first 3 reps went up really quickly, smoothly, and in the groove. last rep I lowered the bar a bit too low on my chest, and it threw me out of the groove, and I had a grind short a small portion of the lift to get back into position. I think I had another in the tank.)

DB bench press -
1x15 w/ x2 85 lbs PR
1x11 w/ x2 85 lbs

unilateral DB row -
3x10 each side w/ 135 lbs (tough, but definitely more in me, progress by 5 lbs next week)

rear delt facepull -
3x12 #130 w/ 1 sec pause at full retration

plank -
2x50 seconds

machine preacher curl -
2x12 #85

EZ bar OHEE -
2x12 w/ 95 lbs

t-spine mobility
shoulder mobilitly
hip mobility

Awesome session. Really happy about the bench PR.

 

[fufu]

Today -

warm up

back squat - (knee sleeves, belt 4th notch, high bar)
1x1 275, 295, 315, 335 lbs
1x1 365 lbs PR (everything was on point, mindset, set-up, groove, super solid and confident PR. More in the tank. I find that leaning forward a bit, while having knees and hips locked out, braced abs, tight upper back, then descending into mid foot while pushing knees outward, relatively upright torso, and not sitting back too much is the key to this. The forward lean before starting the rep was a big epiphany, as it helped me to not sit back and lose tension off my quads and fall out of the groove.)
5x3 w/ 315 lbs (tough (going for the 1RM probably made these harder), but definitely doable.)

belt squat -
2x12 w/ 150 lbs PR (tough, but very doable, a bit more in the tank)

45 degrees barbell back raise -
3x8 w/ 205 lbs PR (feels like my hamstrings were going to explode)

roll outs from knees -
3x11 BW

smith machine calf raises -
4x10 w/ 295 lbs

Awesome session. I felt absolutely fantastic today. I feel I hit a turning point with my back squat. My technique and strength are finally coming together after months of re-adapting to the movement. I hit a 15 lb PR on my 1RM, since my last 1RM PR about 3 months ago. Very happy with that rate of progress. I still have a lot of work to do on my back squat, but I am very happy with my progress so far.

 

[fufu]

Bodyweight hovers around 205 lbs.

 

[fufu]

Today -

warm up

bench press -
3x7 w/ 225 lbs PR (felt good, more in the tank on each set except the last)
1x15 w/ 175 lbs PR (nothing left)

DB OHP -
1x10 w/ x2 55,50,45 lbs

TBar row -
5x10 w/ 155 lbs PR

seated cable row -
2x8 #180

stiff handle cable OHEE -
2x20 #160 PR

single arm cable preacher curl -
2x8 each side #85

hip mobility
shoulder mobility
t-spine mobility

Awesome session.

 

[Montego]

This is a long running log..... Good job.

 

[fufu]

thanks brother

 

[Montego]

thanks brother

You should hang out at ASF too

 

[fufu]

what is ASF?

 

[fufu]

Today -

warm up

was feeling so out of today physically and mentally. I warmed up deadlifts, but everything felt unusually heavy, so i just did:

RDL -
2x10 w/ 295 lbs PR

I'll go for some random PRs tomorrow, and then take a week off. My body needs it.

 

[fufu]

12/16/17

warm up

OHP -
1x6 w/ 165 lbs PR

Just went in to test my OHP strength, this wasn't meant to be a full training session. I have only been doing 2 high reps sets with light/moderate weight of OHP after benching per week, but I feel my strength in it has been increasing a lot. I think this is mostly due to my gains in bench pressing. I find that getting my bench stronger increases my OHP, but getting my OHP stronger doesn't necessary increase my bench. I'm in the midst of a training break, and I'll come back with a new phase in a few days.