MAx effort day, WEEK 3 REPORT!:
Man what an anti climax today was at the gym. I was so psyched about trying for 95 and 100 that i totally forgot about all the sets coming up to that!
Basically my stats for max effort bench was:
75kg by 5 reps
75kg by 5 reps
80kg by 3 reps
85kg by 3 reps
90kg by 3 reps
90kg by 3 reps
I did not even attempt 95KG today because for some reason i had absolutely no confidence! My first two sets of 75kg was very hard, alot tougher than i was expecting n i nearly failed on the second set on the last rep. My training partners said it looked like my left side was alot weaker than my right today which is totally STRANGE as im left handed and my right side is always the weaker of the two.
Now im stil not quite sure what heppened today but im thinking i should start off lighter and take a bigger jump then at the 3 reps weights in future. I think wat happens is it takes me a set or two to get my technique back again, and by the time im getting into it again im at heavier weights and its harder, both lads commented that it was alot heavier for them too today for some reason. VERY STRANGE DAY!.
Im only barbell benching once a week now and this MIGHT seem to be working against me as it takes me so long to get back into the rythmn, a way of fixing this may be doing my reps day with the barbell instead of the DBs floor press. Any thoughts anybody? NEed some help and thoughts on this one.
But in saying that as ul see below the rest of my session was good, seriously knocked confidence after the bench so was really reluctant to add on the weights today but progressed again some way or another! One thing i said to my partners were that i felt like i was having a shit day yet id improved on everyhting except the first exercise! I know i shouldnt expect to go up every week and i think i got too head of myself! Just gotta keep at it and increase what i can and see whats working and whats not!
Anyways, to make things worse i forgot my program with all my exercises, reps n sets too! But i could remember the exercises but couldnt remember the sets so i just done 4 sets of everything except the 2nd exercise cos i knew that was only 2 sets. Also couldnt think of the reps for that so i got 2 sets of 20 reps on the inclined DB press with 2 15kg DBs
Next supersets of
DB rows with 12.5kg (increased!) by 4 sets of 10 reps
with Seated DB power cleans using the 10kg DBs Got all 4 sets with 10 reps of good form so this also improved!
Next was the Shrugs and i increased again to 2 25kg DBs and i got 4 sets of 10 reps
Finally 30kg Z bar 4 sets of 10 reps biceps curl. So I know now im gonna up the DB incline next week, the Seated power clean weights, keep the shrugs the same and increase the Z bar curl weights.
Overall a good session despite feeling like it was shite!
Then went uni training, done a dynamic warm up, some skill work at full pace.
Then 10 metre sprints starting in prone
Then 10 more with ball work added in.
Then played some mini matches and done some SAQ ladder work.
Diet was pre workout of 2 scoops protein shake with tea spoon of the fat burner powder with 2 tyrosine and 4 BCAAs
Post workout was 2 sccops protein shake with water again.
Had a wholemeall tortilla wrap with small bit of cottage cheese then before the uni workout for some carbs
Packet of soy nuts there, just got back from shopping.
Goin to have a sweet n sour chicken stir fry now with low fat sauce.
Need to keep plugging away.
Legs will be on tuesday again this week as im working monday night.
Also Uni trianing again Wedsnesday night so will see how i cope with that the night after legs.
Thurs will be upper body reps ending the week at that.
Not sure how im gonna get the car pushing in unless we do it before uni training, will be tough the night after legs tho.
Anyone else doing this program at the moment? I know a few lads are doing it, feel free to give me a quick summary on ur progress on this thread if u want, i need some motivation i think now after todays max effort!
