End of Week Training Update
Bench went well on Thursday, i was really happy with this session. The plan called for 5 x 5 @ 110. I went in thinking I'd pause sets 1, 3, and 5, and go touch&go on 2 and 4. I quickly changed my mind on that ;)
Bench - 5 x 5(ish) @ 110
Happy with a good pause on at least the first 3 reps of sets 1 - 4.
On sets 4 and 5 the spot I got was just the tiiiiiniest bit of assistance through the sticking point, then hands off again.
Next week, I'll advance set one to 112 and go for all paused reps, then go back to 110 for the other 4 sets since I'm not quite ready to move on yet.
On to squats! Up to 135 for 5 x 5 on squats and they felt easier and better than ever. I do have one set on video but it's not so helpful so we'll skip it today. RC commented that it was my best squat session so far, that's promising, since squat is his thang. I did well keeping my elbows down and breathing through the squat...I'm excited to see where I can take this the next few weeks!
I've also identified a tremendous strength difference between my right and left quad. My right knee is the one that's frequently messed up, so maybe that explains the difference, but it is VERY pronounced. I'll be spending the next several weeks also trying to correct that.
On Another Front
Mentally struggling a bit with the food/weight thing this week. That's probably an understatement, but...I'm still trying to sort through it all and also I made an agreement with myself today, that the freaking out could resume if I still felt like a crazy person on TUESDAY. Until then...we're trying to chill out over here, and trying not to over-react and make any drastic changes. This morning (before the agreement with myself), I almost called Christie in a panic, but I calmed down and will just leave my already scheduled appointment where it is (9/14). I have to learn to deal with this. I guess that's progress...it is for the next few days anyway!
And Another One
Not a lot of news to share on the job front...a few leads, but nothing of substance, and no interviews...yet!
Showing posts with label bench. Show all posts
Showing posts with label bench. Show all posts
Friday, September 2, 2011
Friday, August 19, 2011
Ending on A High
So here we go...1 week from tomorrow is the DL only meet, and today I finished up my last regular training day with a strong leg day. This week went great - exactly what I needed to wrap up training and prep for this meet!
On Tuesday, RC and I went 5 x 5 with 245 on deads and every set felt better/stronger.
Here's set 4:
Bench went really well on Thursday too. Increasing at only 3lbs/week, I did 5 x 5 @ 103 this week. 4 of the 5 sets were paused (took a break on set 4). This is set 5:
I think going forward (for now anyway), I'll pause sets 1, 3 and 5 and go for touch & go reps on sets 2 and 4.
Today, squats went super smoothly! Definitely continuing to make progress there and I think it's going to make a difference. Raphael called me on my breathing today and when I changed that it up, once I got the hang of it, I think it really helped propel me up. No videos, went 5 x 5 at 115. I actually did a 6th set too, we were watching my form again. We'll call it a "diagnostic set" ;)
It was great to end on that note - feeling really strong. Just gotta stay mentally totally focused and in the game this coming week. I'll take it easy Mon/Tues/Weds, just a little easy cardio thurs & friday so I can really be well rested.
Big, heavy things coming :)
On Tuesday, RC and I went 5 x 5 with 245 on deads and every set felt better/stronger.
Here's set 4:
Bench went really well on Thursday too. Increasing at only 3lbs/week, I did 5 x 5 @ 103 this week. 4 of the 5 sets were paused (took a break on set 4). This is set 5:
I think going forward (for now anyway), I'll pause sets 1, 3 and 5 and go for touch & go reps on sets 2 and 4.
Today, squats went super smoothly! Definitely continuing to make progress there and I think it's going to make a difference. Raphael called me on my breathing today and when I changed that it up, once I got the hang of it, I think it really helped propel me up. No videos, went 5 x 5 at 115. I actually did a 6th set too, we were watching my form again. We'll call it a "diagnostic set" ;)
It was great to end on that note - feeling really strong. Just gotta stay mentally totally focused and in the game this coming week. I'll take it easy Mon/Tues/Weds, just a little easy cardio thurs & friday so I can really be well rested.
Big, heavy things coming :)
Thursday, July 14, 2011
A title might be nice...
I had a GREAT bench workout today - bench went well and so did all of the accessory work I did. I felt strong...I added one chin-up to almost all my sets (supersetting chins with bench) and was still strong for DB Incline Press after that.
Still ramping up slowly with bench, but the last set was 95 x 10 - all paused. Gotta watch the bum though, once or twice it might've come off the bench? I'm not sure - tough call but it needs to be clearly *on* it:
In other news - Christie was super happy with me today, really happy with the progress I've been making. Our next appt is now not for 5 weeks. Applied for health insurance, hopefully there are no surprises there! Trying to teach myself WordPress Web Design..hahah...um, yeah...That, and I'm working on figuring out my financial situation for the next 6 months or so. Productive, ish, I guess. I did have to get out earlier...went to Barnes & Noble, just couldn't be in the house anymore! I think sometime this weekend I"m going to rent the last Harry Potter movie (i saw it in the theatre, but I'd like a refresher) and then maybe sometime next week I'll go see the new one as a matinee mid-week, cuz I can ;)
Squats are up tomorrow, and Raphael will be joining me - so excited about that :) He makes squats look easy. Hopefully we'll have a video or two to share.
And that is that for this day.
Still ramping up slowly with bench, but the last set was 95 x 10 - all paused. Gotta watch the bum though, once or twice it might've come off the bench? I'm not sure - tough call but it needs to be clearly *on* it:
In other news - Christie was super happy with me today, really happy with the progress I've been making. Our next appt is now not for 5 weeks. Applied for health insurance, hopefully there are no surprises there! Trying to teach myself WordPress Web Design..hahah...um, yeah...That, and I'm working on figuring out my financial situation for the next 6 months or so. Productive, ish, I guess. I did have to get out earlier...went to Barnes & Noble, just couldn't be in the house anymore! I think sometime this weekend I"m going to rent the last Harry Potter movie (i saw it in the theatre, but I'd like a refresher) and then maybe sometime next week I'll go see the new one as a matinee mid-week, cuz I can ;)
Squats are up tomorrow, and Raphael will be joining me - so excited about that :) He makes squats look easy. Hopefully we'll have a video or two to share.
And that is that for this day.
Wednesday, April 7, 2010
April 7 - Bench Workout
Today's workout was interesting...I ended up bagging a good chunk of it, I had nothing!
It was supposed to be chest/back/abs and short cardio. I started off STRONG and focused, totally engaged in my workout. PR'd right off on Bench (100 x 11! former was x 9!). About mid-way through chest/back I just crashed. Everything got hard, I was really struggling. I pushed through the rest of that, and decided to bag Abs for tomorrow (originally a cardio only day), and I hit the elliptical for a VERY easy 20 mins. Now that I'm looking at it though, that w/o was waaay too long anyway, and abs will better fit on Thursdays. So depending on how tomorrow feels I think I'll make that more of a regular occurrence. I'm sure lack of sleep played a role in that crash, slightly reduced calories (can't be here, 141 after coming home from NYC/VA - and down next to nothing still today - no no no!).
Here's the vid of the Bench, I will say that I'm 100% convinced that the BB Floor Presses I've been doing for the past several weeks, in combination with this "revised" grip really facilitated this! The Floor Presses get me to practice that sticking spot that has been problematic on every single missed Bench I think from Day 1, and even in this vid you can see on those last two reps where I reeaaally start to slow down on the top half of the press!
100 x 11 :)
This felt like a huge win today...huge! I'm so looking forward to June (and really need to remember to get my $%#!$@ entry form in!)
The rest of the workout:
Pull-Ups Day 16 - 3 (blah! too much after Bench but I didn't want to zap any strength ahead of Bench either...)
BB Rows
65 x 15
75 x 12
85 x 10
95 x 8 (not planned, but felt strong - zoned in! probably did me in ;)
BB Floor Press
90 x 10, 9, 7
Machine High Rows
3 x 10 @ 120
(3rd set - crash!)
DB Incline Flys
3 x 10 @ 25
Cable Standing 1-Arm Rows
10/Arm @ 70, 80, 90
Hammer Incline Press
8, 7 x 90
Back Extensions
15 @ 25
15 @ 10
15 @ BW
Pushups
3 x 12
20 mins Elliptical
It was supposed to be chest/back/abs and short cardio. I started off STRONG and focused, totally engaged in my workout. PR'd right off on Bench (100 x 11! former was x 9!). About mid-way through chest/back I just crashed. Everything got hard, I was really struggling. I pushed through the rest of that, and decided to bag Abs for tomorrow (originally a cardio only day), and I hit the elliptical for a VERY easy 20 mins. Now that I'm looking at it though, that w/o was waaay too long anyway, and abs will better fit on Thursdays. So depending on how tomorrow feels I think I'll make that more of a regular occurrence. I'm sure lack of sleep played a role in that crash, slightly reduced calories (can't be here, 141 after coming home from NYC/VA - and down next to nothing still today - no no no!).
Here's the vid of the Bench, I will say that I'm 100% convinced that the BB Floor Presses I've been doing for the past several weeks, in combination with this "revised" grip really facilitated this! The Floor Presses get me to practice that sticking spot that has been problematic on every single missed Bench I think from Day 1, and even in this vid you can see on those last two reps where I reeaaally start to slow down on the top half of the press!
100 x 11 :)
This felt like a huge win today...huge! I'm so looking forward to June (and really need to remember to get my $%#!$@ entry form in!)
The rest of the workout:
Pull-Ups Day 16 - 3 (blah! too much after Bench but I didn't want to zap any strength ahead of Bench either...)
BB Rows
65 x 15
75 x 12
85 x 10
95 x 8 (not planned, but felt strong - zoned in! probably did me in ;)
BB Floor Press
90 x 10, 9, 7
Machine High Rows
3 x 10 @ 120
(3rd set - crash!)
DB Incline Flys
3 x 10 @ 25
Cable Standing 1-Arm Rows
10/Arm @ 70, 80, 90
Hammer Incline Press
8, 7 x 90
Back Extensions
15 @ 25
15 @ 10
15 @ BW
Pushups
3 x 12
20 mins Elliptical
Thursday, March 18, 2010
Catching Up
I am so far behind..seriously don't understand how people keep up with allllll of this social networking stuff. I just don't have the time, energy, or inclination! Sorry! I love keeping this blog, but all the other stuff..I can't keep up!
But - things have been nuts, and as much as I love the blog I got behind there too. Here's Wednesday's Chest/Back/Abs (Bench!) workout:
Bench
85 x 3
90 x 3
95 x 3+ (got 13! last time I got 11 - huge PR yeah!)
Grip is starting to feel good/natural - and hell, can't argue with that reppage!
Chin-ups (with, I was told, sucktastic ROM - but I'm ok, they will be improving..more on that in a minute)
5/4/3
1 Pull-Up!
And Today I did 2 ;) And if you haven't, you can read more about my Operation Pull-up!
BB Rows
8 x bar
15 x 65
12 x 75
10 x 85
6 x 95
BB Floor Press
Ok, I figured this setup out, but then it took me a few sets (like 3 of 4) to figure out to pause at the bottom, and by the time i did that, it got REALLY heavy ;) But anyway...worked out, in this order, to:
10 x 85
8 x 95
8 x 90
6 x 85
1-Arm Cable High Rows
10/arm x 70, 2 x 10/arm x 80
DB Incline Flys
10, 10, 7 x 25
Cable Lat Pulldown
8 x 85, 8 x 90, 8 x 85 (close/under grip on last set, wide/over grip on first two)
Pushups SS w/ Back Extensions, 3 sets
12 / 15 @ 25
12 / 15 @ 10
12 / 15 @ bw
Decline Situps
2 x 12
Reverse Trunk Twists
1 x 10/side (ow)
Leg Raises 1 x 10 @ 4lb med ball (ow again)
V-sits w/ Med Ball Twist
2 x 15/side @ 10lb ball
Plank @ 90 secs
Rope Crunches
2 x 112 @ 120
20mins Cardio
Deads tomorrow, woot! I'm "off" tomorrow too, so I don't have to get up at 4am, thank goodness. I had a softball game tonight and I'm exhausted, but not *sleepy* so I'm still up messing around with this stuff. I should wind down soon...I hope :)
But - things have been nuts, and as much as I love the blog I got behind there too. Here's Wednesday's Chest/Back/Abs (Bench!) workout:
Bench
85 x 3
90 x 3
95 x 3+ (got 13! last time I got 11 - huge PR yeah!)
Grip is starting to feel good/natural - and hell, can't argue with that reppage!
Chin-ups (with, I was told, sucktastic ROM - but I'm ok, they will be improving..more on that in a minute)
5/4/3
1 Pull-Up!
And Today I did 2 ;) And if you haven't, you can read more about my Operation Pull-up!
BB Rows
8 x bar
15 x 65
12 x 75
10 x 85
6 x 95
BB Floor Press
Ok, I figured this setup out, but then it took me a few sets (like 3 of 4) to figure out to pause at the bottom, and by the time i did that, it got REALLY heavy ;) But anyway...worked out, in this order, to:
10 x 85
8 x 95
8 x 90
6 x 85
1-Arm Cable High Rows
10/arm x 70, 2 x 10/arm x 80
DB Incline Flys
10, 10, 7 x 25
Cable Lat Pulldown
8 x 85, 8 x 90, 8 x 85 (close/under grip on last set, wide/over grip on first two)
Pushups SS w/ Back Extensions, 3 sets
12 / 15 @ 25
12 / 15 @ 10
12 / 15 @ bw
Decline Situps
2 x 12
Reverse Trunk Twists
1 x 10/side (ow)
Leg Raises 1 x 10 @ 4lb med ball (ow again)
V-sits w/ Med Ball Twist
2 x 15/side @ 10lb ball
Plank @ 90 secs
Rope Crunches
2 x 112 @ 120
20mins Cardio
Deads tomorrow, woot! I'm "off" tomorrow too, so I don't have to get up at 4am, thank goodness. I had a softball game tonight and I'm exhausted, but not *sleepy* so I'm still up messing around with this stuff. I should wind down soon...I hope :)
Wednesday, March 10, 2010
Pressed for Time (and the bar :)
Feeling really pressed for time tonight and through the end of the week. I had an interview (for my current job, not for anything new :P) tonight that went 90 minutes. It was awesome, but I feel like I'm running out of time. I've got work tomorrow of course, then a game tomorrow night. I've got a deadlift workout that I need to figure in between now and 6:30am Friday morning. I've got a plane to catch out of Fort Lauderdale at 8:25 on Friday morning, headed to North Carolina for the weekend.
Today was chest/back/abs day - focus of course on bench press. Since I'm feeling pressed for time, let's get right to it...
Bench Work Sets
5 x 80
5 x 85
5+ x 90 ... 14!
I got 14 reps (went for and failed on 15)..last time I did this weight, I got 13 but I had done only 3 for each of the earlier sets. Also, I had some issues (bad positioning on the bench, I suck, should have known with the first bump off the rack) hitting the hooks on the rack with the bar...it threw me off once or twice, and once REALLY badly towards the end. Anyway - PR! I'm happy with this result!! Moving on...
Chin-ups!
2 / 2 / 1
First rep on first two sets was good, second was probably a little questionable. Last "set" was probably pretty questionable as well. Will attempt to video next week. SUPER excited that I did ANY :)
BB Rows
8 x Bar
15 x 65
12 x 75
10 x 85
6 x 95 (wanted 8, cut it off at 6, form was going to shit)
15 x 65
Close Grip DB Floor Press
3 x 10 @ 25
Did these at the suggestion of Myles. Or at what I thought he said, but I guess he suggested BB Floor Presses with a regular grip ;) We were totally on the same page with that one, eh? Oh well..next week :)
1-Arm Cable High Rows
10/arm @ 60, 4 x 10/arm @ 70
DB Incline Flys
2 x 12 @ 20
DB Pullovers
2 x 12 @ 35
Pushups SS w/Back Extensions (@ 25, 10, BW)
12 / 12, 12 / 12, 9 (fail!) / 15
Decline Oblique Situps
2 x 10/side
Leg Raises
2 x 10 w/6lb med ball
Rope Crunches
12 @ 110, 12 @ 120
Hanging Knee Raises
2 x 12 w/6lb med ball
Wtd Situps
2 x 12 @ 15 (10 + 5lb plates)
Vsit Twists
2 x 20 w/10lb med ball
Plank 1 x 90 secs
DONE! :)
Cardio tomorrow, and a nice walk to work after I drop my car back off at the garage.
Or maybe rest, and a nice walk to work after I drop my car back off at the garage. Will play by ear :)
On another note...wt hasn't come down like I'd like it, but I'm still hovering right at that 138 mark so I'm going with it. It's getting harder, I'd really rather be under that. But really if it were 137.8 would it be that different? JUST A NUMBER, it's not out of control. Still - fighting feeling that way. I'm determined to win this one!
Today was chest/back/abs day - focus of course on bench press. Since I'm feeling pressed for time, let's get right to it...
Bench Work Sets
5 x 80
5 x 85
5+ x 90 ... 14!
I got 14 reps (went for and failed on 15)..last time I did this weight, I got 13 but I had done only 3 for each of the earlier sets. Also, I had some issues (bad positioning on the bench, I suck, should have known with the first bump off the rack) hitting the hooks on the rack with the bar...it threw me off once or twice, and once REALLY badly towards the end. Anyway - PR! I'm happy with this result!! Moving on...
Chin-ups!
2 / 2 / 1
First rep on first two sets was good, second was probably a little questionable. Last "set" was probably pretty questionable as well. Will attempt to video next week. SUPER excited that I did ANY :)
BB Rows
8 x Bar
15 x 65
12 x 75
10 x 85
6 x 95 (wanted 8, cut it off at 6, form was going to shit)
15 x 65
Close Grip DB Floor Press
3 x 10 @ 25
Did these at the suggestion of Myles. Or at what I thought he said, but I guess he suggested BB Floor Presses with a regular grip ;) We were totally on the same page with that one, eh? Oh well..next week :)
1-Arm Cable High Rows
10/arm @ 60, 4 x 10/arm @ 70
DB Incline Flys
2 x 12 @ 20
DB Pullovers
2 x 12 @ 35
Pushups SS w/Back Extensions (@ 25, 10, BW)
12 / 12, 12 / 12, 9 (fail!) / 15
Decline Oblique Situps
2 x 10/side
Leg Raises
2 x 10 w/6lb med ball
Rope Crunches
12 @ 110, 12 @ 120
Hanging Knee Raises
2 x 12 w/6lb med ball
Wtd Situps
2 x 12 @ 15 (10 + 5lb plates)
Vsit Twists
2 x 20 w/10lb med ball
Plank 1 x 90 secs
DONE! :)
Cardio tomorrow, and a nice walk to work after I drop my car back off at the garage.
Or maybe rest, and a nice walk to work after I drop my car back off at the garage. Will play by ear :)
On another note...wt hasn't come down like I'd like it, but I'm still hovering right at that 138 mark so I'm going with it. It's getting harder, I'd really rather be under that. But really if it were 137.8 would it be that different? JUST A NUMBER, it's not out of control. Still - fighting feeling that way. I'm determined to win this one!
Wednesday, March 3, 2010
Bench Day - No Clever Title, Deal ;)
Last night when i finally slowed down and sat down, I started to crash pretty hard. Just a big wave of *the tired* hit. Slept pretty well and woke up feeling good, so I hit the gym for Chest/Back/Abs day...which felt great! I had a fantastic workout...but on my way home ... the tired wave crashed over me again. Ate, felt a little better..and then there was work. Not really gonna go there, here, but...will leave it at "a trying day" - it just sort of pulled anything/everything I had left, ugh :P
Right about now I'm FREEZING, and plonked out on the sofa with a big fuzzy warm cuddly blanket (thanks Bran :) and watching bad American Idol. Tomorrow is planned as cardio only, plus Softball tomorrow night after work. Can't bail on softball, so a really long day ahead, need to listen to me *carefully* in the morning...
On THAT note...tomorrow is a NEW day and I can look forward to starting it out that way and feeling rested and GOOD. That's how we roll 'round these here parts ;)
Here's how we were rollin' through the workout this morning...
Bench warmups then Week 3 of 5-3-1...
5 x 75
3 x 85
1+ x 95 ... 11 :)
I tried the sort of 'compromise grip,' identified as a possible winner last week :) Mid-palm on rings. I think this is a pretty good spot...a little wobbly at first but I settled into it and felt stable and strong as I worked through the set. Happy with the results, and absolutely a PR with that weight...former PR was for 9.
Also tried the new Rogues with Bench...I wore them for the first 2 short little sets but was NOT digging it, so changed back to sneakers for the long set. I'll try them out a few more times, may just be a matter of getting used to it, but today I wasn't feeling it there at all.
Anyway...next!
BB Rows: 15 x 65, 12 x 75, 10 x 85, 8 x 95
BB Incline Press: 65 x 12, 12, 10, 10
Supine Pullups: 3 x 6
Freemotion Standing Cable Flys: 15 x 15, 9 x 20
DB Pullovers: 35 x 12, 11 30 x 12, 12
Push-ups SS w/ Back Extensions x 3
12 / 15 @ 25
9 / 15 @ 10
- / 15 @ BW
Hanging Knee Raises (w/4lb ball) SS w/ Cable Crunches (110lbs) x 2
12 / 12
12 / 12
V-Sit Med Ball Twists (w/10lb ball) SS w/ Wtd Crunches (25lb plate) x 2
30 / 30
30 / 30
FB Roll-ins 2 x 12
Bicycle Maneuver 1 x 60 (30/side)
Plank 1 x 75 secs
20 mins SS Cardio (no HIIT today)
Right about now I'm FREEZING, and plonked out on the sofa with a big fuzzy warm cuddly blanket (thanks Bran :) and watching bad American Idol. Tomorrow is planned as cardio only, plus Softball tomorrow night after work. Can't bail on softball, so a really long day ahead, need to listen to me *carefully* in the morning...
On THAT note...tomorrow is a NEW day and I can look forward to starting it out that way and feeling rested and GOOD. That's how we roll 'round these here parts ;)
Here's how we were rollin' through the workout this morning...
Bench warmups then Week 3 of 5-3-1...
5 x 75
3 x 85
1+ x 95 ... 11 :)
I tried the sort of 'compromise grip,' identified as a possible winner last week :) Mid-palm on rings. I think this is a pretty good spot...a little wobbly at first but I settled into it and felt stable and strong as I worked through the set. Happy with the results, and absolutely a PR with that weight...former PR was for 9.
Also tried the new Rogues with Bench...I wore them for the first 2 short little sets but was NOT digging it, so changed back to sneakers for the long set. I'll try them out a few more times, may just be a matter of getting used to it, but today I wasn't feeling it there at all.
Anyway...next!
BB Rows: 15 x 65, 12 x 75, 10 x 85, 8 x 95
BB Incline Press: 65 x 12, 12, 10, 10
Supine Pullups: 3 x 6
Freemotion Standing Cable Flys: 15 x 15, 9 x 20
DB Pullovers: 35 x 12, 11 30 x 12, 12
Push-ups SS w/ Back Extensions x 3
12 / 15 @ 25
9 / 15 @ 10
- / 15 @ BW
Hanging Knee Raises (w/4lb ball) SS w/ Cable Crunches (110lbs) x 2
12 / 12
12 / 12
V-Sit Med Ball Twists (w/10lb ball) SS w/ Wtd Crunches (25lb plate) x 2
30 / 30
30 / 30
FB Roll-ins 2 x 12
Bicycle Maneuver 1 x 60 (30/side)
Plank 1 x 75 secs
20 mins SS Cardio (no HIIT today)
Saturday, February 27, 2010
February 24 - Bench Recap!
So things got a little hectic this past week and I got way behind on things here. That's here online though, s'gonna take a lot more to derail my training :) So that all went on as planned, and the week following Squats on Tuesday looked like this:
Weds - chest/back (Bench) + Abs + 20 HIIT
Thurs - 30cardio
Fri - legs (deads) + 20cardio
Saturday - UB + mini abs + 20cardio
On Wednesday I experimented with grip width on the Bench Press. RC and Myles have both noted that my grip seems too narrow and widening it slightly might really help. I tried 3 wider widths and I still feel like some additional experimenting might yield me better results. I went slightly wider (about 1/2 inch per side) than my regular grip, then out to pinkies on rings, then out to thumb/pointer finger on rings.
RC mentioned he thought I looked most stable at the widest grip, and I think I agree based on how the videos look, but at the same time that is VERY wide and it felt pretty uncomfortable, and given my apparent ridiculous WING SPAN (wtf? where did that come from?) it doesn't significantly shorten my ROM anyway. Good way to jack up my shoulders too. So, I think the answer lies somewhere between the last two.
Here's how Wednesday broke down:
Bench Warmups then worksets:
3 x 80
3 x 85
3+ x 90 (got 13 reps, but filmed from a ridiculous angle so went back and did a 4th set for the grip shot...)
6 x 90
BB Rows
10 x 65
10 x 85
8 x 95
One Arm DB Chest Press
2 x 10/arm @ 35
1 x 10/arm @ 30
Supine Pullups - 8, 8, 6
BB Decline Press - 10, 8 x 85
Cable High Rows - 10, 12 x 120
Hanging Knee Raises superset w/ Rope Crunches (110lbs)
Set 1 - 15 / 15
Set 2 - 12 / 12
V-Sit w/Med Ball (8lbs) Twists ss w/ Weighted Crunches (25lb plate)
Set 1 - 30 / 30
Set 2 - 30 / 30
Plank 1 x 75secs
Ab Crunch Machine 15, 20 x 20lbs
(note: DONE with this machine, not using again)
FB Knee Roll-ins - 12 (into full pike) / 15 (onto knees)
20 mins HIIT
Weds - chest/back (Bench) + Abs + 20 HIIT
Thurs - 30cardio
Fri - legs (deads) + 20cardio
Saturday - UB + mini abs + 20cardio
On Wednesday I experimented with grip width on the Bench Press. RC and Myles have both noted that my grip seems too narrow and widening it slightly might really help. I tried 3 wider widths and I still feel like some additional experimenting might yield me better results. I went slightly wider (about 1/2 inch per side) than my regular grip, then out to pinkies on rings, then out to thumb/pointer finger on rings.
RC mentioned he thought I looked most stable at the widest grip, and I think I agree based on how the videos look, but at the same time that is VERY wide and it felt pretty uncomfortable, and given my apparent ridiculous WING SPAN (wtf? where did that come from?) it doesn't significantly shorten my ROM anyway. Good way to jack up my shoulders too. So, I think the answer lies somewhere between the last two.
Here's how Wednesday broke down:
Bench Warmups then worksets:
3 x 80
3 x 85
3+ x 90 (got 13 reps, but filmed from a ridiculous angle so went back and did a 4th set for the grip shot...)
6 x 90
BB Rows
10 x 65
10 x 85
8 x 95
One Arm DB Chest Press
2 x 10/arm @ 35
1 x 10/arm @ 30
Supine Pullups - 8, 8, 6
BB Decline Press - 10, 8 x 85
Cable High Rows - 10, 12 x 120
Hanging Knee Raises superset w/ Rope Crunches (110lbs)
Set 1 - 15 / 15
Set 2 - 12 / 12
V-Sit w/Med Ball (8lbs) Twists ss w/ Weighted Crunches (25lb plate)
Set 1 - 30 / 30
Set 2 - 30 / 30
Plank 1 x 75secs
Ab Crunch Machine 15, 20 x 20lbs
(note: DONE with this machine, not using again)
FB Knee Roll-ins - 12 (into full pike) / 15 (onto knees)
20 mins HIIT
Wednesday, February 17, 2010
Back to the Bench
Welllllll....it feels quite obvious it's been a while in the ole' bench department!
I felt good today going into the gym, was up and excited and ready to go, and was the appropriate, "good" kind of sore from yesterdays squat workout (not crippled like after last Friday). That said, once I got started I felt pretty weak in the upper body strength department today. Everything felt heavy, and it was all relatively (even for me), light! Ugh...hopefully it was just a matter of getting used to the movements again, it really has been (aside from the meet, which is just a few single lifts) *weeks* since I've benched.
I left the workout I'd planned and my camera at work last night, so I put something else together last night, and so sadly - no vids today. Both Myles and RC asked for me to try a slightly wider grip with bench, watching the videos from the meet, it looks like my grip had me slightly out of alignment - force was not going straight up but slightly inward at an angle off my chest. Soooo...I did that :) It felt awkward but new stuff always does. Will obviously need to stick with it for a bit and see where it goes. It only makes sense that it should help though.
Bench Warmups followed by
75 x 5
80 x 5
85 x 15*
DB Incline Press 3x10@25
BB Rows 10 x bar, 65, 85
Seated Cable Flys 10 @ 40 (heavy! ugh), 2x10@35
DB Decline Press 2x10@25
BB Overhead Press 2x12@bar (only did 10 each set though)
DB Rear Delt Flys (on bench) 2x12@15
BB Curls 2x12@bar
Tri Rope Pulldown 2x10@70
I opted to modify/shorten the abs workout that T sent a bit. I used the basic structure she gave me and added add'l weighted exercises as I think that will help me towards my goals more than lots and lots of killer BW stuff. Here's how I worked it out, though I'll probaby keep on tweakin':
2 sets: Leg Raises (15) superset w/V-ups (15)
Rope Crunches 3x15 @ 90, 100, 110 (was feeling out the weight, next time will stick with 110)
2 sets: V-sit w/Med Ball (6lbs) (15/side) superset w/ Crunches (added 25lb plate) (25)
Ball Pike (umm...should have looked at this more before I went to the gym, couldn't really figure out form so went to modified sort of roll-in things on my knees LOL)
2 x 15
Plank 1 @ 60secs
Still a lot of sets! Though I actually really enjoyed the abs stuff. And total (i know I know! I get carried away!) workout was waaay too much/long.
Couldn't stand the idea of the elliptical, so I went all boot camp style and did this for cardio:
3 cycles of (*) each exercise / 60 seconds rest between cycles:
Leaving felt good, too :)
Tomorrow is: Cardio only, or rest, depending on how I feel. Gotta be strong for Deads on Friday!
* ok ok...so out of curiousity I plugged this into a 1RM calculator, and here are those results:
1RM: 128
5RM: 124
10RM: 105
Umm...lies!
I missed 122 *twice* at the meet, and I think in training leading up to the RUM, my PR with 110 was 3, and 105 I think I maxed at 2 sets of 7? This formula has always confused me! Just sayin' :)
I felt good today going into the gym, was up and excited and ready to go, and was the appropriate, "good" kind of sore from yesterdays squat workout (not crippled like after last Friday). That said, once I got started I felt pretty weak in the upper body strength department today. Everything felt heavy, and it was all relatively (even for me), light! Ugh...hopefully it was just a matter of getting used to the movements again, it really has been (aside from the meet, which is just a few single lifts) *weeks* since I've benched.
I left the workout I'd planned and my camera at work last night, so I put something else together last night, and so sadly - no vids today. Both Myles and RC asked for me to try a slightly wider grip with bench, watching the videos from the meet, it looks like my grip had me slightly out of alignment - force was not going straight up but slightly inward at an angle off my chest. Soooo...I did that :) It felt awkward but new stuff always does. Will obviously need to stick with it for a bit and see where it goes. It only makes sense that it should help though.
Bench Warmups followed by
75 x 5
80 x 5
85 x 15*
DB Incline Press 3x10@25
BB Rows 10 x bar, 65, 85
Seated Cable Flys 10 @ 40 (heavy! ugh), 2x10@35
DB Decline Press 2x10@25
BB Overhead Press 2x12@bar (only did 10 each set though)
DB Rear Delt Flys (on bench) 2x12@15
BB Curls 2x12@bar
Tri Rope Pulldown 2x10@70
I opted to modify/shorten the abs workout that T sent a bit. I used the basic structure she gave me and added add'l weighted exercises as I think that will help me towards my goals more than lots and lots of killer BW stuff. Here's how I worked it out, though I'll probaby keep on tweakin':
2 sets: Leg Raises (15) superset w/V-ups (15)
Rope Crunches 3x15 @ 90, 100, 110 (was feeling out the weight, next time will stick with 110)
2 sets: V-sit w/Med Ball (6lbs) (15/side) superset w/ Crunches (added 25lb plate) (25)
Ball Pike (umm...should have looked at this more before I went to the gym, couldn't really figure out form so went to modified sort of roll-in things on my knees LOL)
2 x 15
Plank 1 @ 60secs
Still a lot of sets! Though I actually really enjoyed the abs stuff. And total (i know I know! I get carried away!) workout was waaay too much/long.
Couldn't stand the idea of the elliptical, so I went all boot camp style and did this for cardio:
3 cycles of (*) each exercise / 60 seconds rest between cycles:
- Burpees + push-up from "out" position (15) - though, ugh pushups only managed 12/8/6, UB was apparently quite fried!
- Jumping Jacks (30)
- Jog to High Knees (few seconds of jog then into 35-40 "high knees")
- Mountain Climbers (30)
- Ice Skaters (30)
- Static squat w/ front punches (30)
Leaving felt good, too :)
Tomorrow is: Cardio only, or rest, depending on how I feel. Gotta be strong for Deads on Friday!
* ok ok...so out of curiousity I plugged this into a 1RM calculator, and here are those results:
1RM: 128
5RM: 124
10RM: 105
Umm...lies!
I missed 122 *twice* at the meet, and I think in training leading up to the RUM, my PR with 110 was 3, and 105 I think I maxed at 2 sets of 7? This formula has always confused me! Just sayin' :)
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