BW - 201
Bulgarian Splits - BWX15, 20, 20
DB Incline -
40sX15
50sX20, 15, 10
Deadlift -
135X5, 5
185X4
225X3
275X2
315X1
365X1
275X5, 5, 5, 5, 5, 5
Chins - BWX12, 6, 5, 4, 3 (30 total reps)
Reverse-Grip Preacher Curls - 40ishX20, 15, 10
Solid session, though a little low energy.
Pushed the reps up on split squats and DB Inclines. Pec Dec-ing on Wednesday may have gotten in the way of me doing more on my last set or two. Maybe I'll try moving those to Monday, or maybe it doesn't really matter that much either way.
365 was a bit slow on the Deadlift, but the volume sets were all solid.
Pushed chins and reverse curls up a bit.
Showing posts with label pec-deck. Show all posts
Showing posts with label pec-deck. Show all posts
Saturday, August 2, 2014
Wednesday, December 19, 2012
LRB 365: Strong-15. Week 1. Bench
BW - 201
Bench -
BarX10
85X5
95X4
115X3
125X2
135X1
145X1
155X1
115X15
Incline -
105X10, 10, 10, 10, 10
DB Flyes - 2 sets of 20
Rope Pushdowns - 4 sets of 20
80+% session. Now that I'm past all the limiting symptoms of last weekend's head-cold, I felt like this session was a more realistic introduction to the new program than Saturday's plague-ridden squat session.
As promised, the introductory weights all felt light as hell, and I was able to focus on applying maximum explosiveness while also keeping my form tight. This has been one of the biggest difficulties for me of late: keeping my upper back tight while driving lighter weight to lock-out. I find that high bar speeds tend to pull my shoulders apart at the top resulting in a loss of tightness for the following reps, and I'm trying to correct this problem. There was progress on this today.
I would like to have gotten more than 15 reps with 115, but the bar was moving way slow and I was just out of gas.
I think this was an over-all volume PR for inclines, however. Don't think I've gotten 5 full sets of 10 with 105 before. As maximizing assistance volume is one of the top-tier goals for the introductory phase of the Strong-15, I'm pleased with this, and will continue to push it in coming weeks.
I haven't done DB flyes in...I don't know. And I kind of remembered why. In order to keep stress on the muscle, the range of motion is severely limited. I double-checked the manual, and it just says "Flat Flyes," so I think I will switch to pec-deck.
It's also over a year since I did any kind of cable push-down, and these 4 sets of 20 really fried me. I kept the weight light, and tried to focus on feeling the triceps pull and relax.
All in all, felt like a pretty good body-building session. My first in I don't know how long. I'm certainly reminded how boring aspects of training this way can be however, but maybe I can focus on adjusting my perspective in that regards.
Bench -
BarX10
85X5
95X4
115X3
125X2
135X1
145X1
155X1
115X15
Incline -
105X10, 10, 10, 10, 10
DB Flyes - 2 sets of 20
Rope Pushdowns - 4 sets of 20
80+% session. Now that I'm past all the limiting symptoms of last weekend's head-cold, I felt like this session was a more realistic introduction to the new program than Saturday's plague-ridden squat session.
As promised, the introductory weights all felt light as hell, and I was able to focus on applying maximum explosiveness while also keeping my form tight. This has been one of the biggest difficulties for me of late: keeping my upper back tight while driving lighter weight to lock-out. I find that high bar speeds tend to pull my shoulders apart at the top resulting in a loss of tightness for the following reps, and I'm trying to correct this problem. There was progress on this today.
I would like to have gotten more than 15 reps with 115, but the bar was moving way slow and I was just out of gas.
I think this was an over-all volume PR for inclines, however. Don't think I've gotten 5 full sets of 10 with 105 before. As maximizing assistance volume is one of the top-tier goals for the introductory phase of the Strong-15, I'm pleased with this, and will continue to push it in coming weeks.
I haven't done DB flyes in...I don't know. And I kind of remembered why. In order to keep stress on the muscle, the range of motion is severely limited. I double-checked the manual, and it just says "Flat Flyes," so I think I will switch to pec-deck.
It's also over a year since I did any kind of cable push-down, and these 4 sets of 20 really fried me. I kept the weight light, and tried to focus on feeling the triceps pull and relax.
All in all, felt like a pretty good body-building session. My first in I don't know how long. I'm certainly reminded how boring aspects of training this way can be however, but maybe I can focus on adjusting my perspective in that regards.
Subscribe to:
Posts (Atom)
