Tag Archives: PR

Max Effort Bench, 2/12/15

Still have this sinus/head/ear/plague.  It’s bad enough to give me a headache and make me feel tired, but not bad enough to keep me on the couch with my blankie and chicken soup.

Really good day today.  Stringing together a lot of them is going to lead to a good showing in May.

Warm Up

Shoulder complex, band stretching.  Forgot all about doing reverse hypers and abs.

Floor Press

2×10 @ 45

95×5

135×3

185×3

225×3

245×3 (PR)

265×3 (PR)

285×1

295×1 (PR)

The 263 triple is 30 pound improvement.  The 295 was a serious grind, it felt like it took about 10 seconds to lock out.  A 10 pound improvement.

Fat Bar Bench Press

135×12

2×5 @ 225

Pullups

5×4

Band Pressdown ss w/ hammer curls

2×10 w/ light band, 2×15 @ 25

Band Face Pull

2×10 (light)

Band pull apart

2×10 (mini)

Pullover Machine

2×10

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Max Effort Bench, 11/11/14

Warm Up

Reverse hypers, incline situps, shoulder complex, band stretching

Incline Close Grip Press

45×10

95×5

135×3

155×3

175×3

190×3 (PR)

205×1

215×1

225×1 (PR)

235×1 (PR)

175×5

That’s a 15 pound increase since I did these last.  The last two inches of the lockout felt like it took about 15 minutes.

DB Incline

2×12 @ 70

Pullup

3×5

3×4

1×3

Rear delt raise

3×8 @ 30

Band Pressdown

Light band 3×12

 


Dynamic Effort Squat/Dead, 10/12/14

Another really good day.

Box Squat

2×5@45

95×2

135×2

135+1chain x 2 (1 set of chains on each side adds a little less than 40# at the top, and nearly deloads at the bottom)

185+1chain x 2

225+1chain x 2

8×2 @ 235+1chain.  1 minute rests.

275+1chain x 1

315+1chain x 1

335+1chain x 1

345+1chain x 3 (!!) (I think this is a PR)

Speed was great, even the triple at 345 was fast.  I felt like I could squat anything I wanted today.

Deadlift

135×3

225×1

8×1 @ 275, 30 seconds rest

Again, good speed, felt great.

Reverse Hyper

3×8 @ 90

Side Bends

3×12 @ 45

Hammer Strength Shrugs

225×20

2×12 @ 315


Max Effort Bench 10/26/14

Really happy with today’s training.  Hit a PR and felt great.  I usually don’t feel like doing the accessory stuff at the end of the workout, but today I felt like doing more.

Warm Up

Reverse Hyper

2×10 @ 70

superset with

Incline situps

2×10

Floor Press

2×15 @ 45

95×5

135×3

185×3

205×3

225×3

245×3 (PR)

255×3 (PR)

265×1

275×1

285×1 (PR)

3×5 @ 225

DB Incline Press

60 x 12, 8, 6

Pullup

5×4

Rear shoulder raise

3×12 @ 20

Band pressdown

2×15 @ light band.


Training, 10/5/13

Bench Press

2×10 @ 45

95×3

135×3

185×3

225×1

245×1

265×1

275×1

280×2 (PR)

Pretty happy with that.  I tested my bench at the beginning of June and got 275×1.  Today the plan was to simply beat that by 5 pounds.  Instead, I beat it by 5 pounds, and then did another rep.

DB Bench

70×12

75×10

80×8

Pullup

6,5,5,5

Pressdowns

4 x 15

Face pulls

3×10 @ 150

Prowler drags – v grip rows

4 trips, 90 pounds


Training, 8/7/13

Reverse Band Press (light band, choked around one band peg)

45×15

135×6

185×3

225×3

245×3

275×3

315×3 (PR)

335×1

345×1 (PR)

350×1 (PR)

Not too shabby.

Incline DB Press

50×10

85×3

Went backwards, so changing this to something else next week

Pullup

6×5

Face Pull superset with pressdowns

3×15 @ 100

 

 

 


Training, 7/14/13

2 Board Press

All sets done with doubled mini-bands

45×5

95×3

135×3

185×3

205×3 (PR)

225×1

240×1 (PR)

A PR triple and single isn’t usually the plan, but there you have it.  The 240 was a 99.9999999% effort.

Incline DB press

75×10

80×7,4

Pullup

6,4,4,4,4,4,3

Rear lateral raise

2×15 @ 25

superset with

Light band pressdown

2×10

 


Training, 8/9/10

Low Box Squat
2×5 @ 45
95×3
135×3
185×3
225×3
275×3
315×3
335×1
360×1 PR
365×1 PR
Back to setting all time PRs. Pretty happy about that

RDL
45×5
135×5
2×5 @ 230

Pull Thru
3×8 @ 120

Pull down abs
2×20 @ 120

Prowler
4 x ~40 sprint


Training, 11/2/09

Encouraging progress, given the lack of consistency

Squat
45×10
95×5
135×3
185×3
225×3
275×1
315×1
365×1
405×1 (PR)

That’s 2. Hit the 400+ squat and 300+ bench for the first time in more than a year… Press on Friday, and Deadlift on Saturday.

I was good for more, but not much more, so shut it down happy with a good lift.


Training, 10/31/2009

Glad I remembered the way to the gym

Bench Press
45×10
95×5
135×5
185×3
225×3
275×1
295×1 (PR)
305×1 (PR)
315 x miss
Dammit. Happy to be back over 300, and just missed the 315.

Close Grips
3×3 @ 225

HS Row
3×8 @ 90/side

Pressdown
2×10 @ 150

Hammer curl
2×12 @ 30

Felt great to get back in, set a new 1rm to use when resetting. Training will be sporadic until around Thanksgiving, going to try to test 1RMs this week, then the next week or two will be as I can (mostly GPP stuff).


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