Warm up
stretching
shoulder circles
I-Y-T raises
5 lbs x 12
Band pull aparts
red band x 10 x 5
Camber bar curls
70 x 10 x 5
Bench
bar x 10
95 x 10
135 x 10
185 x 10
225 x 5 pause on last rep
275 x 20 pause on last rep
250 x 10 pause on last rep
I've been kinda thinking about making a serious attempt at 315 x 20, so this was kinda a baseline. It wasn't an easy set by any means, but I probably could have pushed 280 if not 285 for 20. I'm not really sure how I want to tackle this yet.
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
325 x 12 pause on last rep
250 x 10 pause on last rep
Warm up
stretching
shoulder circles
I-Y-T raises
5 lbs x 12
Deadlift
250 x 10 x 3
Band pull aparts
red band x 10 x 5
Camber bar curls
70 x 10 x 5
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
340 x 12 pause on last rep
250 x 10 pause on last rep
The 340 set was right on the edge of failure for today. I'm reasonably happy with that result when factoring everything else. I need to find the time and the drive to get at least one more day per week to have a shot at meeting this goal any time soon.
Warm up
stretching
shoulder circles
I-Y-T raises
5 lbs x 13
Deadlift
250 x 10 x 3
Band pull aparts
red band x 10 x 3
Camber bar curls
70 x 10 x 3
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 5 pause on last rep
280 x 20 pause on last rep
250 x 10 pause on last rep
I was surprised how well that set of 20 went. I was definitely feeling like I was gassed well before that set and I wasn't sure what was going to happen. Felt tired throughout, but the reps kept coming. Honestly was probably good for 22-23 reps, but I didn't have a spotter and just decided to grab what I came for.
Here I said something about finding time to add an extra day in and I go and skip a week...
Warm up
stretching
shoulder circles
I-Y-T raises
5 lbs x 12
Band pull aparts
red band x 10 x 3
Camber bar curls
70 x 10 x 3
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
320 x 5 pause on last rep
365 x 7
250 x 10 pause on last rep
Given the last few weeks performance, I was expecting 8 or 9 at 365 but it just wasn't gonna happen. I didn't get a second workout this week per se, but a buddy of mine sold his house and I helped him move and store the furniture over 3 mornings this week. Sleep was pretty lacking, so maybe that was a bigger effect than I felt.
Thanks for saying so. Like I said, I know I could do better and today I did.
Warm up
stretching
shoulder circles
I-Y-T raises
5 lbs x 12
Band pull aparts
red band x 10 x 3
Camber bar curls
70 x 10 x 3
Bench
bar x 10
95 x 10
135 x 10 pause on last rep
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
320 x 5 pause on last rep
365 x 10
250 x 10 pause on last rep
The last rep on 365 was right on the ragged edge of failure. Still a good effort for today as the other weights were feeling pretty good.
Love those days when the weight feels good in the hands and my warm up weight( 225) feels light as a feather. Those are the days that I end up doing some crazy lifts or sets. Just sharing...I have started doing paused sets at the end on days like these but I do them differently. I go down to my chest and pause, push up 25% and pause, up to 50% and pause, back down to 25% and pause and back down to the chest and pause. I do sets of 8 ( counting a rep when the weight hits the 50% mark) Just a fun little game I like to play to see how long I can pause as well. I try to go for a 5 count. Just wanted to share
Love those days when the weight feels good in the hands and my warm up weight( 225) feels light as a feather. Those are the days that I end up doing some crazy lifts or sets. Just sharing...I have started doing paused sets at the end on days like these but I do them differently. I go down to my chest and pause, push up 25% and pause, up to 50% and pause, back down to 25% and pause and back down to the chest and pause. I do sets of 8 ( counting a rep when the weight hits the 50% mark) Just a fun little game I like to play to see how long I can pause as well. I try to go for a 5 count. Just wanted to share
True enough. I've done some long pause work on bench from time to time. I haven't really found anything longer than an honest 3 seconds not worthwhile. I say "honest" because counting seems to go by way faster when you're under the weight.
True enough. I've done some long pause work on bench from time to time. I haven't really found anything longer than an honest 3 seconds not worthwhile. I say "honest" because counting seems to go by way faster when you're under the weight.
Yeah, I have found myself counting much faster rep 7 than rep 2. But just being under that strain the whole set makes me happy feel like im doing something that normal people wouldn't do.