C5, W1, D3:
Two sets of lateral raises and stretching as a warm up.
Two sets of crunches.
Flat Bench:
bar x 20
135 x 15
185 x 10
205 x 5
235 x 5
265 x 10 (rep P.R.!)
T-Bar Rows (subbed for d.b. rows):
5 sets x 10 reps
big drop set on the final set:
2 plates and 2 25’s for 10 reps
2 plates and 1 25 for 10 reps
2 plates for 10 reps
1 plate for 10 reps
[quote]MightyMouse17 wrote:
At least hes not repping your max!
[/quote]
In the real “man maker” exercises (squat and deadlift) you’re ahead of me!
I’d love to trade a bit of my bench or ohp for some of your squat or deadlift!
Years ago I strove to emulate Paul Anderson and his dumbell ohp. My best single arm ohp is about 1/3 of his. lol
I don’t even want to talk about my squat vs his!
Well my other post is lost somewhere…
The wife and I are planning to compete in the state fair bench press competition in about 28 weeks.
Hopefully my bench continues to climb and I’m going to try doubling the jumps for my deadlift from 10 lbs per cycle to 20 lbs.
My current 1rm is 405 (projected around 420) so in 7 cycles (6 jumps) , if I don’t stall, hopefully I’ll pull 500.
[quote]The_Jed wrote:
Well my other post is lost somewhere…
The wife and I are planning to compete in the state fair bench press competition in about 28 weeks.
Hopefully my bench continues to climb and I’m going to try doubling the jumps for my deadlift from 10 lbs per cycle to 20 lbs.
My current 1rm is 405 (projected around 420) so in 7 cycles (6 jumps) , if I don’t stall, hopefully I’ll pull 500.
The wife is hoping to bench 200 @ 165.[/quote]
Dude 200lb bench from a gal would be awesome.
C5, W2, D3:
Lateral raises and crunches as a warm up.
Flat Bench:
bar x 20
135 x 15
185 x 10
225 x 3 (program called for 220…meh)
250 x 3
280 x 7 (I figured those heavy dips would bring it down a bit.)
Incline DB Press:
80’s for 3 sets of 15
100’s for 1 set of 12
80’s for 1 set of 15
T-Bar Rows:
1 plate x 10
1 plate and a 25 x 10
2 plates x 10
2 plates and a 25 x 10
3 plates x 10 (Immediately did 2 drop sets to failure @ 2 plates and 1 plate, respectively.)
Kali Muscle Press lol (Incline Smith machine):
2 sets to failure
I’d thought I’d drop by for a visit, since you mentioned a knee injury, and I’ve lived through 9 operation’s on my left knee, and had to come up with ways to train around injury’s. My main injury is called a terrible triad, evrything on the inside of my knee was torn. Anyway let me know what your dealing with mabey I can give you some advice, or atleast tell ya what I’ve done. I could just read through your log I supose, just lazy. Hope I can help. Later