Monday, 4 April 2011


Weird day today. It took me a while to get the right weight for some of the following routines.


Incline dumbbell bench press 3, 3, 3, 3, 3
35s, 40s, 45s, 47.5s, 47.5s (2)

I failed at 50s, then dropped to 47.5s again.


Flat bench press (7 holes, small bench) 5 x max reps @ 125

6, 5, 4, 3, 3 = 21

I started with 135lb but could only manage 3 reps, so I think the weight was too much to get anywhere near a total of 20 reps. I rested a minute then started again with the lower weight. I hit 21 reps, so the next time I'll try with an extra 5lb.


For time:
20-15-10 of bench press (same set up as above) @ 100
10-8-6 of military press @ 65

Time = 16:58

For the bench presses I started off with 13 consecutive reps, then 4s and 3s. I had the military press bar set up with 75lb, but could barely manage the first rep so I took 5lb off each side for a total of 65lb. Even that was challenging - I never got more than 3 consecutive reps. I had to fight the urge to keep my legs straight so these didn't turn into push presses.


Dips - 3 x max reps
8, 6, 5

The scores might not seem high, but these dips were well below parallel, much lower than I typically go. Also, I did my best to avoid swinging so that I wasn't using any momentum.

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