Incline Bench: 95x10
115x5
135x5
155x3
185x1 (WTF?)
135x10, 9, 7, 7, 7
Smith Shrug (bar weighs 15lbs): 285x10
375x12, 12, 12, 12, 12
DB Row: 80x10/10
100x10/10
120x12/12 PR
I dont know what happened today. 155 felt super light, but 185 just stapled me after the first rep. Maybe I just need to handle heavier weights more often instead of this high rep stuff. Maybe instead of 5x10 on the main exercise, change it to 5x5. The higher reps for back work are working well, however, so they can stay the same.
4 comments:
Yeah, it might be that you need to handle heavier weight more often. That's why I like to use the reverse band / chains; you get a feel for it at least, but get to do more reps. Of course, there's no substitute for full weight. What were you going for with 185? 30lbs seems like a big jump if you only hit a triple at 155?
I was going for at least 3 reps (that was my previous PR). I wanted to hit 4 or 5 though. If I had chains, I would definitely use them. The heavier weights sound like a plan at least for the pressing. Squatting seems to be going well with the mix of low and high reps however, so I think I'll just keep going with that.
You could get away with some heavier pin presses for CNS stimulation without over training. I recommend going with a closer grip on those to avoid tearing up your elbows/wrists, though.
Mkay, I am doing the overhead pin presses on Wednesday as my main movement now for the shoulders & triceps. Would those work in substitute for the bench pin presses?
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