Rip interviews Captain Kirk. Worth the hour.
At about 43 minutes, pay special attention to the ’20 seconds’ discussion.
Category Archives: Training
DE Bench, 1/10/12
Bench Press
2×10@45
95×3
135×3
8×3 @ 175
205×2
Took a while to get warmed up and in the groove, the last few sets were good, and the 205 was perfect and fast.
4 Board Press
205×3
225×3
255×3
DB Bench Press
50×10
55×10
60×10
65×10
Db Row
60×10
65×10
70×10
75×10
Pushdowns
4×12
DE Squat/Dead 1/8/12
Box Squat (EFS Box, Hole 4)
2×2 @ 45
95×2
135×2
185×2
10×2 @ 225, all sets on the minute.
Deadlift
135×1
185×1
10×1 @ 245, all sets on 45 second clock
Pullthru
100×10
110×10
120×10
Side bend
3×10 @ 20
Hanging leg raise (bent knee)
3×5
This box height puts me just at depth (IMO), I will probably move it down an inch once I run through a cycle or two. Felt pretty good, but I know there’s a lot of form correction required. I could feel my knees coming in, and I’m not sitting back enough and bending forward too much.
ME Bench 1/6/12
2 Board Press
2×10 @ 45
45×5
95×5
135×5
155×5
185×5
205×5
225×5
245×5
Added some sets to warm up, had more in the tank.
Chin
4, 2, 2, 2, 2, 2
3 Way Shoulder (front, side, rear raise)
15×10
10×15
DB Tricep Ext
15×10
20×10
25×10
Pulldown
3×10 @ 100
Quote of the Day
Via Jim Wendler:
Why are you afraid to eat food? Eating doesn’t make you fat. Carbs don’t make you fat. Bad choices make you fat. Don’t make bad choices.
Apply that to everything, not just eating… good advice, huh?
DE Bench 12/31/11
Bench Press
2×10 @ 45
95×3
135×3
155×3
8×3 @ 175
4 Board Press
175×3
225×3
245×3
DB Bench Press
40×10
45×10
50×10
DB Row
60×10
65×10
70×10
Pressdown
4×12
Felt great to get under a bar. Excited to have a goal and feel like I have a plan.
Now I have to execute.
For those interested in such things, I was 234 lbs yesterday morning, and I’m about 22% bodyfat. That will change pretty quickly as I clean up my diet a little.
Training, 11/6/2011; Press
Press
2×5 @ 45
2×3 @ 65
95×1
105×3
120×3
135×9
Did a set of 3 chins between each set, for a total of 24
Dips
3×7
Chins
5, 3, 2, 2
Hammer Curls
20×15
2×15 @ 30
Training, 11/5/11; Squat
Squat
2×5 @ 45
95×5
135×5
185×3
205×1
225×5
260×5
295×6
Felt strong, but I’m still not in very good shape.
Leg Pres
1pps x 15
3×15 @ 2pps
Lying Leg Curl
30×10
3×10 @ 40
Incline situp
3×10
Training: 11/3/11, Bench Press
Bench press
2×5 @ 45
95×5
135×3
155×1
170×5
195×5
225×8
DB Bench Press
3×15 @ 50
DB Row
3×8 @ 80
Pressdowns
2×15
Training: 11/1/11, Deadlift
Deadlift
135×5
185×3
225×1
245×5
285×5
320×7
Good Morning
3×5 @ 135
Incline situp
4×8
