BB Bench, warm-up sets - 45X10, 65X10, 95X5, 115X3
BB Bench - 120X6, 130X4, 140X7
DB Incline Bench - 80X26, 80X16
One-arm DB Row - 50X10, 60X10, 65, X10, 65X10
superset with
Rope Pushdowns - 25X10, 30X10, 35X10, 35X10
BB Shrugs - 95X10, 115X10, 135X10
superset with
DB Incline Delt Flyes - 25X12, 25X12, 25X12
BB Complex (pulls, bent rows, hang cleans, push press, squats) - 65X10, 55X10, 50X10, 45X10
I mentioned I was going to add more increments to my ME warm-up sets for squats, and I've decided to do that for all my "heavy" lifts. You can see that here where I added the 65 lb. set. Bench went well. The last set called for 2+ reps and I got 7. According to Jefit, that is a perceived max PR. Since that includes the innacurate, and allegedly lighter-than-advertised weight I was lifting at B@lly, I feel pretty good about that.
I haven't done one-arm rows in over a decade, so I wasn't sure where to start. I see a lot of talk about Kroc rows, which are vaguely described as one-arm rows for reps with "a ridiculous amount of weight." I'm a little confused about that because I don't understand why you would do this lift with less weight than you think you can handle for the target reps. I thought maybe brief rests were involved, but I just saw video of Wendler doing these, and he went non-stop from the first to last rep. Whatever, I worked up to the most I could get for the 10 reps.
Speaking of B@lly, I was doing the rope extensions, and I was using around the same weight as I had used at the cable station in the free-weight section of that gym. But they had another cable station in the machines area where I would have to more than double the "weight." What is that? I understand that having more pulleys etc. in-line with the transfer of force reduces the amount of work required to move a given amount of weight, but shouldn't they relabel the plates so that we have an accurate idea of how much force we're generating? Just sayin'.
Well the bar-bell complexes have been getting harder with the sets going up every week per the program, but I've decided to increase the difficulty by adding weight every week. Defranco is vague on this point. The program as written seems to imply an empty bar, but the example YouTubes show a trainee with a weighted bar. Last week, I added a 5er to each side for the first two sets, and this week I decided to work down from a 10 on each side to just the bar. I don't know how hard this "finisher" is supposed to be, but this was brutal and I'm keeping it. However, on the middle two sets I had to set the bar down between reps 5 and 6 of the cleans because my forearms felt like they were going to rip open. I have zero practicle knowledge of proper clean technique, but I must be doing something wrong because I did straight-up curls on the last set and it didn't burn at all. I'll take a look at some Rippetoe stuff and see if I can figure out what I'm doing wrong.
BB Bench - 120X6, 130X4, 140X7
DB Incline Bench - 80X26, 80X16
One-arm DB Row - 50X10, 60X10, 65, X10, 65X10
superset with
Rope Pushdowns - 25X10, 30X10, 35X10, 35X10
BB Shrugs - 95X10, 115X10, 135X10
superset with
DB Incline Delt Flyes - 25X12, 25X12, 25X12
BB Complex (pulls, bent rows, hang cleans, push press, squats) - 65X10, 55X10, 50X10, 45X10
I mentioned I was going to add more increments to my ME warm-up sets for squats, and I've decided to do that for all my "heavy" lifts. You can see that here where I added the 65 lb. set. Bench went well. The last set called for 2+ reps and I got 7. According to Jefit, that is a perceived max PR. Since that includes the innacurate, and allegedly lighter-than-advertised weight I was lifting at B@lly, I feel pretty good about that.
I haven't done one-arm rows in over a decade, so I wasn't sure where to start. I see a lot of talk about Kroc rows, which are vaguely described as one-arm rows for reps with "a ridiculous amount of weight." I'm a little confused about that because I don't understand why you would do this lift with less weight than you think you can handle for the target reps. I thought maybe brief rests were involved, but I just saw video of Wendler doing these, and he went non-stop from the first to last rep. Whatever, I worked up to the most I could get for the 10 reps.
Speaking of B@lly, I was doing the rope extensions, and I was using around the same weight as I had used at the cable station in the free-weight section of that gym. But they had another cable station in the machines area where I would have to more than double the "weight." What is that? I understand that having more pulleys etc. in-line with the transfer of force reduces the amount of work required to move a given amount of weight, but shouldn't they relabel the plates so that we have an accurate idea of how much force we're generating? Just sayin'.
Well the bar-bell complexes have been getting harder with the sets going up every week per the program, but I've decided to increase the difficulty by adding weight every week. Defranco is vague on this point. The program as written seems to imply an empty bar, but the example YouTubes show a trainee with a weighted bar. Last week, I added a 5er to each side for the first two sets, and this week I decided to work down from a 10 on each side to just the bar. I don't know how hard this "finisher" is supposed to be, but this was brutal and I'm keeping it. However, on the middle two sets I had to set the bar down between reps 5 and 6 of the cleans because my forearms felt like they were going to rip open. I have zero practicle knowledge of proper clean technique, but I must be doing something wrong because I did straight-up curls on the last set and it didn't burn at all. I'll take a look at some Rippetoe stuff and see if I can figure out what I'm doing wrong.
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