Bench Press
115 x 9
145 x 6
175 x 4
207.50 x 5
235 x 3
262.50 x 5 no assistance
190 x 6
Barbell Incline
135 x 10
155 x 10
185 x 5
185 x 5
Dips
BW x 10
+45 x 8
+45 x 7
+45 x 7
Pec Deck Fly
90 x 18
150 x 15
160 x 15
160 x 15
CGBP
155 x 10
155 x 10
Rope Pressdown
80 x 17
80 x 10
Thoughts
Good bench but sadly I did it again. I told myself no matter what I was going to failure or at least close to it. I had a good spotter tonight and just ended up bailing out again. For whatever reason the first sign of struggle I rack. I did four clean and then the fifth was slight struggle coming up and I just racked. My pec deck numbers are higher than normal b/c between sets I was talking to a friend so had a lot more rest. I also didn’t get to cardio or abs; really gotta get back on track there.
With some knowledge of what you can do in the event of a stall, perhaps you will be more inclined to push into territory that might induce one:
Rule Number Ten: Stalling. If you stall on the lift, you can do a couple of things to give yourself a little more help. One is what I call turning the wrist on it. If you have a lockout issue near the top, you can turn your wrists out a little and squeeze your elbows in towards your sides. This will activate the triceps and put the bar back on the path it?s suppose to be on. If you feel yourself drifting back and over your face, this is the best time to turn the wrist on it. This one is best if the bar is still moving well. If the bar slows down to almost a stop, then try to squeeze the bar as hard as you can while still pressing. This will also activate the triceps and you?ll feel your elbows under the bar more. This is also called the ?Law of Irridation? which simply means the harder you squeeze something, the more muscle, tendon and ligament activity you?ll have. So you?ll activate more muscle during the lift and get stronger and bigger.
Thanks man, that’s an interesting read. I’m actually doing alright on bench and haven’t really stalled. It’s more of an issue that I just can’t get myself to try going to failure. I say I’m gonna do it and then at the first sign of struggle I give up and reack it (even with a spotter behind me). But in the case of a stall I will definitely refer to that article. I think a lot of that makes sense.
Deadlift
135 x 6
195 x 4
225 x 2
255 x 2
300 x 5
340 x 3
380 x 4
Hammer Grip Chins
BW x 10
+35 x 6
+35 x 5
+35 x 5
T-Bar Row
90 x 17
135 x 13
180 x 10
180 x 12
Bent Over Barbell Row
135 x 13
165 x 13
195 x 11
205 x 10
45-degree back extension
4x12x25lbs
Leg Raises 4x20
Thoughts
Was hoping for 5 or 6 on deads but I’ll take 4. Gym was ridiculously hot tonight and very humid. It was 60 degrees outside and felt like a thousand in that place. Even when I was warming up I was completely winded after each set and was sweating like crazy. I opened the window near me but that didn’t make a difference. Overall it was still a good workout. Unfortunately I missed carido again. If the conditions were a little better I wonder if I could have banged out another rep or two…
Standing Military Press
Bar x 10
65 x 8
85 x 5
105 x 3
130 x 5
140 x 3
155 x 5
115 x 7
DB Side Lateral Raise
20 x 15
25 x 12
30 x 8
25 x 12
Seated DB Shoulder Press
45 x 12
60 x 7
65 x 8 spotter helped slightly on final two reps
70 x 6 (or 7, not sure) spotter helped slightly on final two reps
Reverse Pec Deck Fly
80 x 20
80 x 17
90 x 12
90 x 10
Barbell Curl
65 x 12
85 x 8
95 x 8
100 x 7
Thoughts
Military press I had to use lower body cheat momentum on the second rep. I think I came down too low so I used that to get it back up and then from there maintained strict form the rest of the way. Also began using even stricter form on side lats so dropped the weight a bit. Spotter slightly assisted me on last few reps of DB press.
went to the gym and wanted to do some foam rolling but they don’t have any foam i guess maybe i should buy one…ended up finally getting some cardio in…didn’t have much of a cheat meal last night, had a nice grilled chicken salad with honey mustard dressing
some good football games today but tomorrow we got JETS!! gonna have to rush through my workout
Squat (ATG)
135 x 6
185 x 5
215 x 3
235 x 5
252.50 x 3 pretty sure I accidentally did 3 reps instead of 5
267.50 x 10
215 x 8
Good Mornings
135 x 13
155 x 10
165 x 10
165 x 10
Leg Extension
85 x 25
175 x 11
175 x 11
175 x 12
Lying Leg Curl
100 x 20
130 x 10
130 x 8
130 x 6
Alt. DB Curls
40 x 10
50 x 8
40 x 8
Thoughts
Had to squat without a belt tonight. I also squatted with someone and while it was fun and helpful it took FOREVER. He was squatting close to 500lbs. I think next week we’re gonna try to use both squat racks. My accessory work was a little tough because since we took so long to squat I tried to rush through the rest of the stuff b/c I needed to get out of there and get home for the game. I haven’t had time to do cardio PWO so I’ve been walking 20 mins at work during lunch. I know it’s not ideal but I figure it’s better than nothing.
Bench Press
135 x 7
155 x 6
185 x 3
210 x 5
225 x 5
237.50 x 11 spotter assisted final 2 reps
205 x 7
Barbell Incline
135 x 12
155 x 10
185 x 6
185 x 7
Dips
BW x 10
+25 x 8
+55 x 6
+55 x 6
Pec Deck Fly
90 x 20
150 x 10
150 x 10
150 x 10
CGBP
155 x 8
155 x 8
Rope Pressdown
80 x 10
80 x 20
Cardio: Walked 25 minutes around the paths at work
Thoughts
Benched 9 clean, 10th rep had very little help, probably more just slightly guiding and the 11th rep I did most of it but then I think he helped a bit toward the end. Got my PWO in real late, probably almost an hour after finished lifting. I got caught up talking to someone for a bit.
Deadlift
135 x 5
195 x 5
255 x 2
305 x 5
325 x 5
345 x 8
Hammer Grip Chins
BW x 10
+25 x 8
+45 x 4
+45 x 5
T-Bar Row
90 x 17
135 x 15
180 x 9
180 x 12
Bent Over Barbell Row
135 x 13
165 x 15
205 x 8
225 x 7 form may have gotten a tad sloppy on the last few
45-degree back extension
4x10x25lbs
Cardio: 20 minute walk around the paths at work
Thoughts
Was gonna go for 10 reps on deads but after the 8th I decided to call it quits. Form wasn’t terrible on that last set of rows but I feel it wasn’t perfect either. I’m still enjoying training with someone but like I’ve said the only crappy part is it takes a little longer.
Standing Military Press
Bar x 10
60 x 8
85 x 6
105 x 2
125 x 5
135 x 5
140 x 9
115 x 7
DB Side Lateral Raise
20 x 15
25 x 14
30 x 8
30 x 10
Seated DB Shoulder Press
45 x 12
60 x 10
70 x 8 spotter helped slightly on final two reps
65 x 11 spotter helped slightly on final two reps
Reverse Pec Deck Fly
80 x 15
80 x 15
80 x 15
90 x 17
Barbell Curl
65 x 12
80 x 10
100 x 6
95 x 8
Cardio: walked path at work for 20 mins
Thoughts
MP went well, kept good form and didn’t cheat. DBs the spotter helped me out a bit. I did almost all of the second to last rep but then the last rep I think was a lot more him than me.
Squat (ATG)
135 x 6
185 x 5
225 x 2
252.50 x 3
267.50 x 3
282.50 x 9
215 x 8
Good Mornings
135 x 12
155 x 10
175 x 10
195 x 10
Leg Extension
90 x 20
180 x 10
180 x 10
185 x 13
Lying Leg Curl
100 x 20
130 x 10
130 x 10
130 x 8
Alt. DB Curls tried something different
40 x 9
45 x 5
40 x 5
Cardio: Walked 20 mins during lunch outside
Thoughts
Squats were a little heavy tonight. I did the final set a little different than normal. I used to always do each rep pretty much consecutively and then when I couldn’t do anymore I’d stop. The guy I lift told me when that happens just take a second or two rest, regroup and then go back down. So naturally by doing that I’ve been able to squat more. I probably did 5 or 6 consecutively and then rested a second or two for the remaining reps. I’m now doing DB curls super strict and kind of slow, figured I’d try something different.
O/T. I caught a pretty nasty virus on my PC last week. No program has been able to remove it so I’m gonna have to buy an external drive to back everything up and then reformat. One thing that’s a little stressful when trying to buy a drive is that the reviews are pretty much horrible for almost all of them. It seems like they just aren’t reliable and crap out on a lot of people.
That’s some good squatting. Treat every rep as its own lift. More reps and more time under the bar will make you stronger than trying to rep out as fast as you can.
[quote]JLD2k3 wrote:
That’s some good squatting. Treat every rep as its own lift. More reps and more time under the bar will make you stronger than trying to rep out as fast as you can.[/quote]
Simple advice but soooo true. I used to just squat consecutively; not super fast but also not much of a rest between each rep either. This approach now is much better and definitely adds to more reps. The one to two second breather really helps a lot.
Bench Press
135 x 7
160 x 6
190 x 3
225 x 3
237.50 x 3
252.50 x 7 spotter assisted last rep
195 x 10
Barbell Incline
135 x 12
160 x 9
185 x 8
195 x 6 (or 7, not sure)
Dips
BW x 13
+25 x 10
+55 x 8
+55 x 6
Pec Deck Fly
90 x 20
150 x 10
150 x 10
150 x 10
CGBP
165 x 8
165 x 8
Rope Pressdown
80 x 10
80 x 10
Cardio: Walked 22 minutes around the paths at work
Thoughts
Was hoping to get 7 reps on my own but unfortunately had to use the spotter. Bench was a little heavier than last week but I also picked up the pace a bit this time. I did 5 clean, 6th rep was probably all me maybe a slight guide from him and then the 7th rep was mostly me with help from him at the end. Next week I’m doing 265, I wanted to hit 5 but now I’m not sure…