[quote]novaeer wrote:
AlphaDragon wrote:
ME Upper
Decline Bench:
barx10
40kg x8
60kg x5
80kg x3
100kg x1
120kg x0 (I probably had it but as I was doing an “eyepopping” struggle, my “spotter” made a reach for the bar to which I gave an agonizing roar of “NOOOOO!!!” but somehow the bar drifted at that time more toward my head and I lost the lift. This is NOT the first time this guy has spotted me and should have known better. …sometimes I can’t help but shake my head at people)
107.2kgx2 (Double PR)
107.2kg x2
Flat DB press:
33.5kgx8
(2 min rest): 7,5
(3 min rest): 6,5
Technically, these are all PR’s as I’ve not done this weight fore each set before.
Stand Lat Pulldown Pressdowns:
7th pin: 5
6th pin: 8,7,6,6
These sucked as last week I did at least reps of 6-8 with the 7th pin. I could chalk this up to the previous exercise selections, but would rather say it’s time to change next week (3 weeks of this exercise is enough, I guess).
DB Mil Press (with back to wall to prevent my lower back from arching): 15kg ea: 8,8,7,7,5.
THese are freaking weird. I feel them in my upper back and have a REAL hard time of not arching my back (even when against a wall). I also have a VERY difficult time of bringing my arms closer over my head at the end of the press (this is where I get the feeling in my back and need fight the urge to arch). Any ideas about this?
Towel Face Pulls:
7th pin: 7,8,8,8,8
(Now these are still improving but I think something needs to change).
Apparently 1RM for ME days is not working. I’ve failed to top ME’s for the last 3 training sessions.
Maybe it’s time to mix it up with heavy doubles until the doubles become triples then back to mega heavy singles?? Thoughts?
AD
On the OH presses, you are arching back because of your ab strength. Every time you do a lift, if you are struggling through a specific point the body will find a way to shift things around so that it can get the work done.
As for singles on ME work, given your training history, I would only do them every once in a while, like at the end of a training cycle for a test day to gauge progress. You will probably respond better to three-rep maxes, since the stress to your CNS will not be as severe if you miss your third rep compared to busting a nut on a max bench.
It’s good that you diagnosed your own problems as that is the first step to learning how to design your own training. [/quote]
TThanks for the note and advice Novaeer,
I always thought my abs were strong enough for now…guess not. Do you think I should just endure the arching back and keep the weight the same on OHP’s?
And I’ll definitely do triples next week instead of Singles. So how does it work? I mean, is it exactly as a normal ME day except instead of working up to a 1RM, we stop at a 3RM? Then move on to assistance movements or should there be an extra set put in there.
Again, thanks for the help you gave and anything you can give.
Jason
Seriously, though, you left no doubt about depth, but possibly cut a couple inches off if it’s comfortable for you.