Both of the flat benches were taken when I arrived at the gym tonight, so I ended up starting with pullups. I was able to do 8 pullups in my first set, which is a personal record. When I was finished with pullups, the flat benches were empty.
Pullups
8,7,6
Bench Press
129/5, 150/4, 175/3, 193/2, 214/1, 227/1, 240/1, 206/10
* After I racked the weight, I felt like I could have done another rep at 206, so I am a little disappointed.
Incline Press
142/15,13
* Still can't seem to get past 13 reps on the second set. It's frustrating.
Abs
Planks: 60 seconds, 60 seconds, 60 seconds
Tuesday, July 31, 2012
Sunday, July 29, 2012
Strong 15- Week 2: Overhead Press
Press
89/5, 103/4, 120/3, 133/2, 142/1, 150/1, 159/1, 133/11
Chins
7,7,7,7,7,7,8,7 (inching closer to doing 10 reps each on the final three sets)
Pendlay Rows
138/9,9
Curls
Seated Incline DB: 30/12,10
89/5, 103/4, 120/3, 133/2, 142/1, 150/1, 159/1, 133/11
Chins
7,7,7,7,7,7,8,7 (inching closer to doing 10 reps each on the final three sets)
Pendlay Rows
138/9,9
Curls
Seated Incline DB: 30/12,10
Thursday, July 26, 2012
Strong 15- Week 2: Squat & Deadlift
Squats
169/5, 196/4, 230/3, 254/2, 270/1, 297/1, 304/1
Deadlifts
182/5, 218/4, 254/3, 290/2, 309/1, 319/1, 327/1, 272/3
Barbell Hack Squats
133/10, 10
* First time doing the exercise, crossing my fingers that my form is good.
Video- Hack Squats: 133/10
169/5, 196/4, 230/3, 254/2, 270/1, 297/1, 304/1
Deadlifts
182/5, 218/4, 254/3, 290/2, 309/1, 319/1, 327/1, 272/3
Barbell Hack Squats
133/10, 10
* First time doing the exercise, crossing my fingers that my form is good.
Video- Hack Squats: 133/10
Tuesday, July 24, 2012
Strong 15- Week 2: Bench Press
Bench Press
129/5, 150/4, 175/3, 193/2, 206/1, 219/1, 232/1, 193/11
Incline Press
142/15, 142/13
I thought I would do 142/15 for the second set, as the first set of 15 was easy. However, I stalled on the 14th rep, sadly enough.
Pullups
7,6,6
Ab Wheel
12,12,12
129/5, 150/4, 175/3, 193/2, 206/1, 219/1, 232/1, 193/11
Incline Press
142/15, 142/13
I thought I would do 142/15 for the second set, as the first set of 15 was easy. However, I stalled on the 14th rep, sadly enough.
Pullups
7,6,6
Ab Wheel
12,12,12
Friday, July 20, 2012
Strong 15- Week 1: Overhead Press
Press
89/5, 103/4, 120/3, 133/2, 140/1, 147/1, 156/1, 124/12
Chinups
Bodyweight: 7,7,7,7,7,7,7,6
The goal is to do 5 sets of 7 and 3 sets of 10. The 5 for 7 were no problem, but I am going to have to work my way up to the 3 for 10. As you can see, I wasn't even close to getting 10 for the last 3 sets.
Pendlay Rows
138/8,8
Curls
Seated Incline DB: 30/10, 10
89/5, 103/4, 120/3, 133/2, 140/1, 147/1, 156/1, 124/12
Chinups
Bodyweight: 7,7,7,7,7,7,7,6
The goal is to do 5 sets of 7 and 3 sets of 10. The 5 for 7 were no problem, but I am going to have to work my way up to the 3 for 10. As you can see, I wasn't even close to getting 10 for the last 3 sets.
Pendlay Rows
138/8,8
Curls
Seated Incline DB: 30/10, 10
Thursday, July 19, 2012
Strong 15- Week 1: Squat & Deadlift
Squat
169/5, 196/4, 230/3, 254/2, 264/1, 281/1, 297/1
Deadlift
145/5, 182/4, 218/3, 254/2, 290/1, 309/1, 319/1, 254/3
Leg Press
360/8, 360/10
169/5, 196/4, 230/3, 254/2, 264/1, 281/1, 297/1
Deadlift
145/5, 182/4, 218/3, 254/2, 290/1, 309/1, 319/1, 254/3
Leg Press
360/8, 360/10
Tuesday, July 17, 2012
Strong 15- Week 1: Bench Press
Tonight marks the beginning of the new training philosophy, based on Paul Carter's Strong 15, Man Maker Template which is set forth in his new book, Strength Life Legacy.
This template is run for 11 weeks, with the goal of setting new personal records on the bench press, deadlift, squat, and overhead press.
My numbers at the start of this program are:
Bench Press: 258
Deadlift: 363
Squat: 338
Overhead Press: 177
My goals for each at the conclusion of this program are:
Bench Press: 268
Deadlift: 383
Squat: 358
Overhead Press: 187
Each week consists of three workouts. I will bench press one night, squat & deadlift one night, and overhead press one night. Every workout also contains assistance work, which be logged throughout.
I kicked off the program with bench press tonight, and the workout proceeded as follows:
Bench Press
129/5, 150/4, 175/3, 193/2, 204/1, 214/1, 227/1, 180/12
Incline Press
142/15, 142/13 (The goal is to do 2 sets for 15 reps each, so I came up a little short on the second set.)
Pullups
6,6,6
Abs
3 sets of 10 reps each on the ab wheel
This template is run for 11 weeks, with the goal of setting new personal records on the bench press, deadlift, squat, and overhead press.
My numbers at the start of this program are:
Bench Press: 258
Deadlift: 363
Squat: 338
Overhead Press: 177
My goals for each at the conclusion of this program are:
Bench Press: 268
Deadlift: 383
Squat: 358
Overhead Press: 187
Each week consists of three workouts. I will bench press one night, squat & deadlift one night, and overhead press one night. Every workout also contains assistance work, which be logged throughout.
I kicked off the program with bench press tonight, and the workout proceeded as follows:
Bench Press
129/5, 150/4, 175/3, 193/2, 204/1, 214/1, 227/1, 180/12
Incline Press
142/15, 142/13 (The goal is to do 2 sets for 15 reps each, so I came up a little short on the second set.)
Pullups
6,6,6
Abs
3 sets of 10 reps each on the ab wheel
Subscribe to:
Posts (Atom)