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11-28-03 Thursday Chest, Rack Lockouts, Triceps and Abs
Todays workout was good. Hit a big PR with 275 on flat bench. 275x15 a 3 rep PR. Spotter touched the bar slightly on the last 1/4 of the rep. So I count it. 12 reps was my best before. I was only supposed to do 275x8 as part of my warm-up, but felt confident I could get another Rep PR, so I went for it. Felt SUPER light. The extra 7 reps did effect my other lifts but it was worth it. Ive wanted to hit 275x15 for a LONG time. I think that means If I was fresh I could hit 315x10 but that has yet to be seen. Today was my last day focusing on reps for the month. Next month I will be gunning for a clean and unassisted 405x1 with reps at the end of the routine.I had to train without my spotter today, so it wasnt the best. I only had one speed stack and was 188 with clothes on and lots of water plus a protein bar. Heres the routine: (4 hours, a lot less rest between flat bench sets, finished flat bench in about 2 hours):
Flat bench:
135x20 (warm-up)
225x10 (warm-up)
275x15 (extended warm-up haha, took away from my other sets, no doubt)
315x6
325x3
300x7
315x3 (no spotter present)
365 (failed)
365 (failed,weak attempts)
335x2
275x7 (plus 2 forced reps, often I dont list forced reps, only what I can get on my own.)
Rack Lockouts: (weak)
315x5
405x4
425x1
445 (barely moved it)
445 (one side up only haha)
Followed by 12 sets of triceps:
5 sets on cable apparatus with rope atttachment, up to 180lbs No more then 15 reps, 8-12 on some sets. Didnt record it.
4 sets on cable apparatus with V-bar attachment up to 180lbs, same as with the rope.
3 sets standing overhead tricep extentions with E-Z curl bar:
70lbsx15
90lbsx 12-15
110lbs x12 (unsure)
Then 4 sets of abs one the cable apparatus with rope, kneeling crunches:
150x15
170x15
190x15
190x15
Thats it. ThanX for all the encouragement!!!
Todays workout was good. Hit a big PR with 275 on flat bench. 275x15 a 3 rep PR. Spotter touched the bar slightly on the last 1/4 of the rep. So I count it. 12 reps was my best before. I was only supposed to do 275x8 as part of my warm-up, but felt confident I could get another Rep PR, so I went for it. Felt SUPER light. The extra 7 reps did effect my other lifts but it was worth it. Ive wanted to hit 275x15 for a LONG time. I think that means If I was fresh I could hit 315x10 but that has yet to be seen. Today was my last day focusing on reps for the month. Next month I will be gunning for a clean and unassisted 405x1 with reps at the end of the routine.I had to train without my spotter today, so it wasnt the best. I only had one speed stack and was 188 with clothes on and lots of water plus a protein bar. Heres the routine: (4 hours, a lot less rest between flat bench sets, finished flat bench in about 2 hours):
Flat bench:
135x20 (warm-up)
225x10 (warm-up)
275x15 (extended warm-up haha, took away from my other sets, no doubt)
315x6
325x3
300x7
315x3 (no spotter present)
365 (failed)
365 (failed,weak attempts)
335x2
275x7 (plus 2 forced reps, often I dont list forced reps, only what I can get on my own.)
Rack Lockouts: (weak)
315x5
405x4
425x1
445 (barely moved it)
445 (one side up only haha)
Followed by 12 sets of triceps:
5 sets on cable apparatus with rope atttachment, up to 180lbs No more then 15 reps, 8-12 on some sets. Didnt record it.
4 sets on cable apparatus with V-bar attachment up to 180lbs, same as with the rope.
3 sets standing overhead tricep extentions with E-Z curl bar:
70lbsx15
90lbsx 12-15
110lbs x12 (unsure)
Then 4 sets of abs one the cable apparatus with rope, kneeling crunches:
150x15
170x15
190x15
190x15
Thats it. ThanX for all the encouragement!!!
