6/2 Post-Birthday Bench

Reverse Grip Bench:
185x5
195x5
205x5 PR
175x12 PR

OH Pin Press:
155x5, 5, 5

Face Pulls
Shrugs

Obviously the beer that I consumed last night lent itself to breaking my previous reverse grip records. I'm finally a real adult yay!

Bench Evaluation

5/16/09

I had to evaluate my bench press strength and endurance for Phy Sci 5...

One Rep Max

115 x 5

135 x 4

175 x 3

195 x 2

215 x 1

225 x 1

235 x 0 not sure why I failed this one, next set felt easy

235 x 1 tied previous PR

245 x 0 x 2 fail

Here are the somewhat arbitrary strength (1 RM) ratios (bench weight to body weight) for a 20-29 year-old:

Excellent > 1.26; Good 1.17-1.25; Average 0.97-1.16; Fair 0.88-0.96; Poor <0.87

Mine: 1.47

Endurance Test

185 x 8 (80% of 1 RM) (possibly PR)

Again somewhat arbitrary ratings for muscular endurance:

Good: >= 10 reps; Fair: 7-9 reps; Poor <= 6 reps

Overall not terrible numbers -- somewhat disappointed that my max didn't go up, but I think the endurance test set was a PR.

Band-Lightened Bench

red bands

225 x 4

Arnold Press superset Shoulder Shrugs superset Seated Rows

45 x 6 x 2 180 x 12 x 2 160 x 8 x 2

Upper Back

11/29/08

Pull Ups

BW + 25lbs x 8

BW + 25lbs x 7

BW + 25lbs x 7

BW + 35lbs x 5

BW x 13

Low Row

(this machine was much worse than the one at Wooden, for some reason that makes doing normal weight much harder)

140 x 8

140 x 7

130 x 11

High Row

90 x 7 x 3

Bent Over Row

55 x 8

65 x 8

75 x 8

85 x 8

95 x 8

Smith Machine Traps

90lbs x 30

180lbs x 15

270lbs x 10

90lbs x 30

90lbs x 30 w/ pause

Bench

11/1/08

Bench

135 x 10

155 x 8

165 x 6

185 x 3

205 x 2

Incline Dumbbell Press

55 x 8 x 3

Seated Military Press

95 x 6

105 x 6 x 3

Tricep Pulldown

double mini (red) bands

100 x 6 x 4

Hammer Curls

35 x failure x 3

40 x failure x 1

Abs

crunch machine x 30lbs

Traps

75 dumbbells x faliure

Obliques

45lb plates x 2 sets