12/02/09 (PM) - Max Effort Bench
The good mornings from Tuesday were coming back to haunt me today, my lower back was very stiff and it was quite difficult to get a decent arch. I’m still quite pleased with how it went, I probably only would have got slightly more on a good day.
Green bands attached to the top of the rack. They take off about 50kg at the bottom of the bench and probably about 10kg at the top. All the weights below are bar weights only. We warmed up separately without the band tension, just worked up to 60kg for reps. All the following were singles with the bands.
100kg, 140kg, 160kg, 170kg, 180kg, 185kg (PR)
Set a small (5kg) PR on the 185kg. Quite pleased with this, although it definitely wasn’t pretty. My bench is making slow progress, but I benched 137.5kg at my last meet and would like to hit 145kg at the next one.
Went for relatively high reps today. Decided to do sets of 10 with increasing weight until I couldn’t complete a set. Weights were
60kg, 70kg, 80kg, 90kg.
I didn’t quite manage to finish the set on 90kg (only got 7) and so left it here.
As always, I’m rubbish at these, but for the first time today they felt good. I did have someone hold my feet and give some help further into the sets. I also lowered myself as slowly as possible and without any assistance, which I felt a lot more in my upper back than I usually do.
6, 6, 5, 4
- Decline Neutral Grip Press
Standard exercise and we’ve done it before. Going for 4 sets of 6.
Started on 35kg dumbbells for 6.
Did 2 sets of 6 with 40kg dumbbells.
Did a set of 4 with 45kg dumbbells.
Wrapped a light (green) jump stretch band around the machine to provide increasing tension throughout the movement. Used the 17th (out of 20) pin on the rack.
4 sets of 6.
Just came up with this idea today, but it seems to work really well and I plan to do it again. Works best with three people, one person can be Exercise 1, the next Exercise 2 and the third person resting. Then when you’ve finished the person doing Ex 1 starts Ex 2, the person doing Ex 2 rests… I think you see where this is going.
You need a light (purple) jumpstretch band or equivalent and a light plate.
Standing External Rotations with plate. This is the one where your arm is abducted and you rotate the plate up and down.
Do a set of 12 reps on each arm. Pick a reasonable weight. We used a 5kg plate.
Take a light jumpstretch band, and hold it with both hands. Your hands should be as close together as you can while still performing the following exercises.
Overhead Band Pull-Aparts: Hold the band overhead with your arms straight. Keeping your arms straight pull the band apart and lower it down until it touches the back of your neck, then reverse and repeat. Do a set of 12.
Front Band Pull-Aparts: Same idea, only this time start with the band in front of you and pull it apart until it touches your chest. Another set of 12.
You should be able to have you all complete 4 sets of each of the above in a reasonably short period of time (make the cycle continuous, there’s a rest period built it). Your shoulders, particularly rear delts and rotator cuffs, should be fried. If not, you need to pick a heavier plate and move your hands together on the band.