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Zander1983
New member
Thursday 8 May: Pulling workout
Reverse Pushups
BW x 3
BW+5.5 x 3
BW+11 x 3
BW+16.5 x 3
BW+22 x 3
BW+27.5 x 3
BW+33 x 3
BW+44 x 3
BW+55 x 3
BW+66 x 3
BW+77 x 3 PR *
Chinups (supinated shoulder width grip)
BW x 5 x 3 sets
Pullups (pronated extra wide grip)
BW x 3 x 5 sets
Barbell Curls
88 x 7+2 **
Friday 9 May: Pushing workout
Close-grip Bench Press
110 x 5
132 x 5
154 x 5
176 x 3
192.5 x 3
209 x 3 PR
Speed Bench (50%)
132 x 3 x 8 sets ***
OHP
132 x 4 x 6 sets
==========
* Never, ever will I do reverse pushups using low reps again. I was trying to test my max for 3 reps, and BW+77 x 3 isn't it. I got to a point where it was impossible to rest all the weight on my chest/stomach without it falling off. It is a great assistance exercise higher reps with smaller plates or no weight at all, but definately not one that I'll be using for maximum effort ever again!!!!
** DC style, rest-pause and SUPER slow negatives. I'm going to test it out on my bi's for a while, every pulling workout. The small weight is indicative of how amazingly hard the sets are with negatives that are barely moving
*** First time doing speed bench. Need to work on my form when I'm going that fast! I used three grips. Two sets slightly wider than normal, four sets normal, two sets slightly closer than normal (but not close-grip, as such). I wish I had a video camera so I could have my form sliced and diced...
A lot of reading if you can be bothered, but I was MUCH happier with today's workout compared to yesterday's. Yesterday's workout really sucked, actually...
Reverse Pushups
BW x 3
BW+5.5 x 3
BW+11 x 3
BW+16.5 x 3
BW+22 x 3
BW+27.5 x 3
BW+33 x 3
BW+44 x 3
BW+55 x 3
BW+66 x 3
BW+77 x 3 PR *
Chinups (supinated shoulder width grip)
BW x 5 x 3 sets
Pullups (pronated extra wide grip)
BW x 3 x 5 sets
Barbell Curls
88 x 7+2 **
Friday 9 May: Pushing workout
Close-grip Bench Press
110 x 5
132 x 5
154 x 5
176 x 3
192.5 x 3
209 x 3 PR
Speed Bench (50%)
132 x 3 x 8 sets ***
OHP
132 x 4 x 6 sets
==========
* Never, ever will I do reverse pushups using low reps again. I was trying to test my max for 3 reps, and BW+77 x 3 isn't it. I got to a point where it was impossible to rest all the weight on my chest/stomach without it falling off. It is a great assistance exercise higher reps with smaller plates or no weight at all, but definately not one that I'll be using for maximum effort ever again!!!!
** DC style, rest-pause and SUPER slow negatives. I'm going to test it out on my bi's for a while, every pulling workout. The small weight is indicative of how amazingly hard the sets are with negatives that are barely moving
*** First time doing speed bench. Need to work on my form when I'm going that fast! I used three grips. Two sets slightly wider than normal, four sets normal, two sets slightly closer than normal (but not close-grip, as such). I wish I had a video camera so I could have my form sliced and diced...
A lot of reading if you can be bothered, but I was MUCH happier with today's workout compared to yesterday's. Yesterday's workout really sucked, actually...
