8/22 Bench

Bench:
195x5
215x3
235x3
185x8

CSR:
115x5x5

Delt Stuff

Uneventful for the most part. 235 felt pretty good, and my PR at that weight is 5 reps. Goal for next time is to get those 5 reps or maybe even 6.

Bodyweight at 228 this morning. My immune system just decided to shut off this weekend, so I have a bit of congestion going on. I imagine that it is a result of MCAT studying, so nbd.

5.3.11--Bench (AKA the day I joined the 900 club)

You can call me Mr. 900, Squat Salomon, or whatever you'd like. This quarter has been awesome for me in terms of PRs.

Bench PRess:
165@8-
180@8
190@9+
200@10 PR
185@9-

Decline Bench Press:
135x5
155x5x3
165x5

Incline Bench Press:
115x8x3

Shrugs (with straps):
315x13
315x10
365x10
405x10ish

Wide Grip Lat Pulls:
120x8
140x6
140x5
120x6

supersetted with shoulder assistance and kneeling cable abs

Bench Day 9/22/2010

Bench w/ Strict Pauses

185 x 5

195 x 5

205 x 5

205 x 5 (touch and go)

3 Board

245 x 4

235 x 5

235 x 6

Superset - Push Press & Wide Grip Pull Ups

165 x 8 ; x 15

165 x 8 ; x 13

165 x 7.8 ; x 10

Superset - Cable Rows and Multiple Angle Shoulder Raises

3 sets each. 220 Cable rows and 25 lb dumbbells in each hand for shoulder raises.

PNF & Abs

Conditioning - 45sec-1min punching bag then 45sec-1min jump rope, 45sec-1min rest. Repeat 5 times.

I decided that since I have school from 9am-5pm every saturday, I am going to spread my conditioning throughout the week. I am trying to avoid conditioning on Wed because I don't want to feel beat up by deadlift day.

Bench

Benched on a forza competition bench. It was so damn wide that it felt like a twin sized bed compared to the Wooden benches.

Bench (brief pause)
195 x 1
215 x 1+1fail -215 is a PR, and the first one was easy so I got greedy and went for another. Stupid move.
215 x 1 @9.5

Push press
135 x 3
155 x 3
165 x 3
175 x 2 -PR

Incline dumbbell press
65s x 9, 7, 6

Lat pulldowns
220 x 10
240 x 8, 8, 7

Triple S raises
15s x 2 sets

BW after dinner: 191.6 lbs. This is the heaviest I've been in a while, but it's from pigging out while on vacation. Hopefully the bench PR isn't only because of this, and hopefully I'll poop all this weight out before the November competition.

To Matt: Could you repeat what exactly the 8, 9, and 10 ratings mean based on what's said in the RTS manual? I remember you said each one meant you had a certain number of reps left in the tank but I forgot the specifics.

Bench

Bench (brief pause)

155 x 5

165 x 5

175 x 5 -all sets so far felt pretty easy

185 x 4+1fail -PR

Push press

145 x 5

155 x 5

165 x 4 -PR

Incline dumbbell press

60s x 10

65s x 8, 9

Lat pulldowns

220 x 10, 10, 8, 8

SSS aka Triple S raises -If you even have to ask what they are, then you're probably not ready for them.

15s x 1 set

20s x 2 sets

Finished with some PNF stretching.

Will be ordering gear soon since I see Misael having so much fun with his new gear and head nearly exploding.