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| ME Bench Press
Bar x 3
135 x 3
185 x 1
205 x 1
245 x 1
250 x 1
Welp, it finally happened. I attempted 250 and got it up. I don't even think I did 245 before, but I was surprised at how effortlessly it went up. I think it was because of my form - elbows were tucked in more than usual. Oddly this method seems to work better for heavier weights than warm up weights. I'll return to this in 2-3 weeks.
Seated DB overhead Press
40's x 3 x a lot of reps.
THe lack of difficulty surprised me so I lost count of reps. I guess arnolds are harder than these, but it's good I left a lot in the tank so when I return to this next week, I can try 50's.
Lat Pull downs
100 x 12,12,10
Nothing extraordinary, but as long as I get 30+ reps with good form, I'm good to go for more weight next week.
Rear Delt Raises
10's x 10
12.5's x 10
Just to hit a piece of my shoulders that rarely get attention. Not shooting for too much progress here.
BB shrugs
135 x 15+
lots of reps, again, just to my traps a shock. As long as I do well in the first half of the workout, anything goes here. | | |
| DE Box Squats with light bands
135 x 8 x 2
Sure, I was fast, but the position of the bands prevented me from having excellent form. I used a low enough box such that it was more difficult to squat back. I'll probably keep doing these for a while anyway even if my form sometimes sucks.
SLDL's
265 x 5,5,5
Besides the legs feeling tired, the sets got a little easier each time. Double overhand is hardest so I do that first. It was all mostly just a matter of pushing through the sticking point before lockout. Go for 275 next week.
Hyper Extensions
70 x 8,8
So the piece of equipment is too narrow once you get to using heavier DB's. Every rep my arms brushed up against the bars on the other side. Time to do something else for a while.
Cable Crunches
190 x 15,15
An absolute joke. After doing 230 in my old gym, this was nothing. | | |
| DE bench press with mini bands
95 x 8 x 3
Next time use heavier DB's to hold the bands in. 60 and under just doesn't cut. I couldn't find any 65's or 70's but even if that's the case 85+ should still be fine. Everything was a little sloppy, but I tried to focus on a more controlled negative and tucked elbows. I was successful most of the time but I just need more practice.
Floor Press
205 x 3,3,3
I forgot about how my right elbow touches the ground before my left. I've gotten weaker in this movement, but I need to do it. It should be a tremendous help for lockout and keeping tense under the bar, the former is what I'm weaker at.
Skull Crushers
85 x 7
75 x 10
75 x 10
85 was too heavy, so I moved to 75. Even 75 may have been too heavy. I did these on the floor with a regular olympic barbell but I doubt that makes a difference compared to doing these on a bench. There's no shame in dropping this as low as 60.
Cable Rows
100 x 10
110 x 10
120 x 10
Used most of my energy beating that 120 set, but it looks like a good place to start next time.
Hammer Curls
30's x 8,8,8
Kind of a joke, but considering how poorly my biceps have been doing recently, I was a little surprised. | | |
| DNE
This was maybe the first time in a few years where I woke up and didn't feel like going to the gym at all. Unfortunately, this was my last day of membership until I go back to school. I don't think it's that big of a deal because I was on the road to being burned out. I guess a week off will come a little earlier than usual. I'll do something for the next several days though, to prevent my body from going to waste. I've got some 25 lb DB's and a car that can be pushed. I'll think of something light >_>
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RE Squats
225 x 10,10,7
Better form than usual, but that was because I was much slower. Nearly every rep had 2 breaths between them.
Good Mornings
175 x 5,5
The fatigue from the squatting made this movement completely useless. I quit early because I knew a third set would be pointless
Hyper Extensions
65 x 12,12
I did pretty well on this. As usual, I have to force out the final reps, but it could be worse.
Janda Sit Ups
15,15
Kind of pointless.
Lower back gets fried as usual. It can't be that weak because it can take a lot of damage from when I do any kind of squatting or deadlifting, but the fact that this is the part of my body that really gets fatigued may raise some issues. Either I need to lay off some of the PC work or actually keep hitting it harder and more than what I've been doing. I should have deloaded this week, but since Monday is my last day at this gym, I'll just take that one week off and when school starts continue the routine.
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