29 Views

Started with about four minutes on the exercise bike. Then did 2 sets of 5 Push Up Jumps. (Decided that, with long drive season coming, I want to do some explosive upper and lower body work, and I read that this should come before heavy strength training.)

Shirt Bench to 3 board height estimated 1RM is up 21 lbs over where it was two weeks ago (my last heavy shirt workout.) Shirt Bench to 2 board height est 1RM is up 48 lbs over where it was two weeks ago. Band Press was up 10 lbs over two weeks ago.

After the above I did my bodybuilding style work with the band gym...Upright Rows, Bicep Curls, and Lateral Raises...all 3 sets of ten with short rests.

Two weeks ago I was on week three of a volume block that I had no strength increases with. Felt I was sliding backwards at the end of the third week. I took a week deload (actually 6 days.) Then this block I decided to do another volume block and it just worked out that, because of my work schedule, over six days I benched twice and squatted once. And today I get increases. Highlights, to me, the importance of getting all of the parameters right...volume, intensity, frequency, effort, rest. I'm starting to think that any template can work and it just comes down to managing those parameters to get things moving forward. I find it hard to do... I'm going to continue this block for three more weeks - in those three weeks I'm going to squat twice/bench once, bench twice/squat once, and squat twice/bench once. So I'll be working out three days a week. Other than some upper and lower body "jumping" before workouts, the actual workouts will be the same as last block...it's just the frequency that'll have changed. Then we'll see what happens and I'll go from there.

Week 18

Day 3 - 3/14/10

Shirt Bench to 3 Board - 1RM: 394 lbs

221 lbs x 3 reps x 1 sets @ 7 RPE - 56% of 1RM
270 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM
292 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
303 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM

Shirt Bench to 2 Board - 1RM: 379 lbs

303 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
303 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Bench - doubled monst. minis - index on - 1RM: 224 lbs

177 lbs x 5 reps x 1 sets @ 9.5 RPE - 79% of 1RM
177 lbs x 5 reps x 1 sets @ 9.5 RPE - 79% of 1RM

2 Board No Shoulder Bench Press - 1RM: 215 lbs

133 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM
133 lbs x 10 reps x 1 sets @ 9 RPE - 62% of 1RM
133 lbs x 9 reps x 1 sets @ 9.5 RPE - 62% of 1RM

45 Hyper - 1RM: 215 lbs

210 lbs x 15 reps x 2 sets @ 6 RPE - 0% of 1RM

0 Comments