day 3 a day late

I started a new 12 week training cycle.  After getting my 1 rep maxes, I started over at 50% 1RM and will steadily build up the weight until I stall out (ideally 12 weeks from now).  While the loads are light, I'm doing a bit of pre-exhaust work before the main lifts just to get a bit more growth stimulus out of the lighter loads.

I should have done day 3 on Thursday, 27 SEP, but got myself into a charity boxing tournament on Sunday, so I opted to skip weights on Thursday and Friday.  Now, due to weather, the tournament has been rescheduled, so I lifted on Friday 28 SEP, and will lift again on Saturday.

Today's results:
  1. pushup:  30 total reps
  2. bench press:  145 x 5; 145 x 5; 155 x 14
  3. seated cable chest press: 60 x 10, 9, 10, 8
  4. Superset:
    a. upright row:  75 x 10, 10, 10, 10, 10
    b. pushup:  BW x 7, 8, 10, 7, 8
  5. Constant tension support dumbbell row:  20s x 10, 10, 10
  6. machine curl:  30x10; 40x10; 50x10; 60x5; 70x5; 80x5; 90x5; 100x5; 120x4; 90x7

Comments

Post a Comment

Popular posts from this blog

Intro to Calisthenics

 I'm kind of big and kind of heavy. I weigh 235 and wear XXXL shirts ťailored to fit my size L waist.  Even so, after moths of consistent effort, I'm strong enough to incorporate calisthenics as my primary form of training volume. My current plan is paying off in the form of major leaps in endurance, tighter physique, and fat loss.  The schedule is: Mon - whole body Tue - arms Wed - whole body Thu - off Fri - whole body Sat - arms Sun - off My torso has always grown faster than my arms and I need to build proportion, so they get 2 dedicated sessions a week.  A typical whole body session runs like this: 1. Single leg calf raise: 3-100 method* 2. 10 min EMOM: Big power movement like deadline, or snatch grip high pull, or clean&press.  Start at 10x3 and stick with the same weight till you can perform 10x6.  Rotate between 5-6 movements every session. 3. Conditioning circuit 1: 5 rounds of   A. Pushup progression   B. Pick a single leg squat pattern movement I stick with the sa
Read more

The Warrior's Path

This year has been a real test of character, and I have to say, I  passed with probably a B+, or maybe A-.   What makes a warrior different from the ordinary man is not whether he faces obstacles or not. We all face obstacles.  No; what makes a warrior different is how he faces the obstacles. An ordinary man and a warrior will both map out a course to  their objective. The ordinary man will get distracted along the way.  He might see the trail up the mountain and convince himself he never really wanted to reach his objective. When his arms go numb from shouldering the load, he discards item from his pack he suddenly sees as unnecessary.  He might sprain an ankle, call 911 and decide the course is too dangerous for any sane person to attempt.  So much the better, because now he has plenty of time for other more important things.  Isn't it football season anyway? The ordinary man makes excuses to stay ordinary. The warrior notices and appreciates all the beauty along th
Read more

13JAN2015: More boxing

Great evening.  I got to coach two people and really focus on skills, while participating. Warm-up:  5 rounds of jump rope 3mins on / 30 seconds off.  TIRING!!! 3 rounds of shadow boxing, emphasis on footwork, body position, balance 5 rounds of mitt work 5 rounds of heavy bag. I snuck in a copuple rounds of kicking, just to dust off the Kajukenbo rust.
Read more