11/03/09 (PM) - Max Effort Bench
Felt pretty good today. Didn’t get what I’d hoped on the first movement, probably still feeling the effects of the meet, but apart from that it was a good workout.
- Close Grip Floor Press
Started on 60kg and 80kg for 5’s to warm up. All singles from here on.
Made a 20kg jump to 100kg.
Made 10kg jumps to 120kg.
I finally tried a 5kg jump to 125kg but failed here. I don’t think I’ve done these close grip before, but I would have expected a little bit more than this. I just didn’t have the strength at all on this today. Also looking back I think I should have made smaller jumps up to this top weight.
- Skullcrushers
We did quite a few sets of these. Using an EZ-curl bar.
All sets of 6.
Started on 40kg. Then did 2 sets on 50kg and 3 sets on 52.5kg.
On the last two sets I only got 5 rather than all 6, which is why I decided to leave it here.
- Chest Supported Rows on Machine with Green Band
Wrapped a green band around the machine to add extra tension. The weight for all sets was the 18th plate on the machine (of 20). Did 3 sets of 6. Then on the 4th set I did a set of 6 followed by 12 (failure) without the band.
- Neutral Grip Dumbbell Press
Sets of 8. Weights were:
30kg, 35kg, 35kg, 40kg
- Seated Dumbbell Shoulder Press
Sets of 8. Weights were:
25kg, 30kg, 30kg, 35kg.
This wasn’t too heavy, I just want to work a bit more shoulder work into my program before BDFPA Nationals.
A relatively long workout today. I wasn’t as strong as I’d hoped on the first movement but I had a lot of energy left for the rest of the workout.