[quote]flfenway wrote:
scubasteve2105 wrote:
Remember it shouldn’t be too easy, I think Bartl on this forum said it best, pick a weight you can do for 8 reps, then get 10.
That’s good advice, used it today, thanks.
Today was ME Upper, my training partner had to work so I flew solo.
Bench : 95 x 10
110 x 10
135 x 5
150 x 5
165 x 5
I don’t think this is 80% of my 1RM, it was some work though because the guy working in with me was rushing me.
DB Incline: 45 x 10
45 x 10
55 x 10
This was good, again I need to get in the habit of upping the weight, although the last 2 reps I had all to do to finish them. One question, on the DB bench should I expect to be able to move more weight?
Chest Supported Row: 30 x 12
40 x 12
50 x 12
60 x 12
Again, something in hindsight I could have upped the weight on, the 1st set was entirely too easy.
Rear Delt Flys : 15 x 10
15 x 10
15 x 10
15 x 10
Yea, this was emasculating. I could barely get 35s up, switched to 15s. Maybe it was because I never did this exercise before, who knows. But I think this means I have weak rear delts.
DB Trap Shrugs: 35 x 10
45 x 10
65 x 10
Actually wanted to move to 55s but couldn’t find them. Next time I’ll probably start on 55s, was pleasantly surprised at how well I did the 65s.
BB Curls: 30 x 10
30 x 10
30 x 10
Would have liked to move up to 40 or 50 even, couldn’t find the bars as they were being used. Really felt it though and the weight provided enough resistance.
Light basketball after, but made more 3 pt shots than ever, I guess ballin’ after lifting is a key to success!
Any feedback is appreciated, thanks.[/quote]
quick pointers bro-ski - if a weight feels really light consider it a warm up and not a working set. Also, try and use static weight for each exercise except for the ME exercises. ME builds strength, RE (repeated effort) builds strength endurance and hypertrophy. Third, rear delts usually aren’t very strong and highly neglected by the average human being, my best while strict and lying on a bench is 35’s for about 8-10, and standing bent over I’ve done 55’s for 8 w/ a little body english. Oh and as for DB Benching being hard, you’re CNS just hasn’t adjusted to it yet, once you learn to stabilize them it will be easier. Comes with repetition.
And don’t be fooled people, he’s always been an outside shooter. He couldn’t run around me, but I was short and he could shoot over me for days.
Nice work bro, keep it up!!!