Wednesday 4th February - Maximal Strength- Week 16 - Day 3 - Upper - Late Afternoon
Getting at least 8 hours of sleep over the last few days, and so my CNS felt decent, not the best, but not bad. Didn't get the bench number I wanted, but I at least have somewhere to work from. Lucky the 20min walk with the girlfriend yesterday didn't kill me
Workout time - 1 hour 30mins
Workout rating - 8.5/10 - would have rated an 9.5 had I got the 275 bench, 10 if I had that and felt top notch
Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - pull, press, oly goodmorning, snatch grip BN press, hang powerclean for a few
14 inch grip Bench
Warmups - 14inch grip Bar - 3 static holds for 6 secs each on the way down then x8, 95x5, 135x5, 185x3
Tempo 10X0 Rest - alternating sets with Rows 1.5 mins between each
225 x 1,
275 x MISS - stuck halfway up dumped
265 x 1 New 1RM PR!! bounce on chest though
270 x MISS, died at sticking point
240lbs x1 - very slow!
Well all the warmups felt crisp and much lighter than before, so I knew my CNS was good to decent shape. 275 didn't feel that heavy, controlled it down and slammed it up once it touched the chest and hit a brick wall halfway up, push for a bit, and thought it would go up slowly, but no go.
At least I know I have some weak ass triceps!
265 was slow, but at least I got it - bounce on chest though, went down too fast
Was supposed to do 3x2 with 240, but called it day with it being so slow...no gas left. Obviously Bulgarian waveloading parameters don't work well for me...
time to beef up the triceps! If I can get em up, I think I should have no problems getting to 295lbs wthin a few months.
ReverseGrip Single Arm Dumbell Rows
warmup - 6kg 3 Posiiton ISO Hold then x5, 35lbs x5, 55lbsx5, 75x3
Tempo 10X0 Rest- alternating with Bench 1.5 mins between
95x1, 115x1, 110lbs 2x3
45 degree Chest Supported Rows - Palms down grip
Warmup - 45x5, 90x3
Bits and pieces
Tempo 10X0 rest - Alternating with rows 1.5 mins between
These have worked well in the past getting tricep nice and explosively strong and making my bench lockout nice and fast. I power these up as hard as I can. time to do em again...
Seated Pulley Rows
35x5, 50lbs 2x8
Low Pulley L-Flyes on Free Motion Machine
Tempo - 1010 rest - alternating arms
10lbs x 5, 20lbs 2x5, 15lbs x10 - cuffs getting stronger
45 degree Chest Supported Rows - Palms down grip ISO Hold
45lbs x 1.5mins - 2 bird in one - strength and lengthen my back and work my grip as well
ParalleGrip Dumbell Bench ISO hold
- 35lbs x 2mins
6inch stance Fullsquat ISO Hold - heels in air, on toes, body curled over
BW x 2 mins
Shoulder Dislocates with wooden staff - using snatch grip to stretch out pecs and shoulders