Consistency, Dedication, Persistence

[SurfinAmy]

Originally Posted by Gibson

PISSED OFF DAY......today my co-workers are driving me up a wall.
Deadlifts (triples)
415x3
405x3
415x3 (felt stronger)
405x3

sucky, bitchy, power-tripping co-workers can sometimes give you superhuman pissed off strength though....yowza on those deads!.....
-Amy

[Gibson]

SAT 8/7
Max Effort Bench

2 Board Press (2 2x4s)

Barx5
Barx5
95x3
135x3
185x3
225x3
255x2.5 (board fell off my chest)
245x3
275x1
305xmiss

First time ever doing this. The pause at the bottom is a killer. Apparently I went too heavy too fast here. Gotta go lighter on the second work set and up next time.

JM Press

135x12
155x12
165x6
165x6

Def go heavier on these. The first two werent close to failure. Second two 2-3 reps shy. I hope I'm doing these right. I felt it in my tri's 95% and chest 5%, mostly at the end of the heavier sets, so I think I"m aiight.

Close Grip BB Row

205x5
185x6
165x7
165x6

These are harder with a close grip, tough on the wrists as well.

BB Shrug

225x7
225x7
225x7
275x6

By now my wrists were dead, but I did what I could here. Really focused on the negative.


Overall, considering I drank more beer last night than in the last 3 months, I'll call it above avg. for the first ME bench workout. Learning to do the supplementary and accessory exercises not going to failure is gonna be tricky, since I'm used to HIT style training, but I'll get used it by the 3rd week I figure.

[Gibson]

THU
8/9
DE Squat

Box Squat
95x3
135x3
135x3
185x3
245x3 (too heavy)

225x3- 10 Sets

Brand new movement here for me, so I don't know if my speed was good or not, if was using too much/not enough weight, etc....
It seems like once I got my ass up about a 12 inches, the weight flew up. Getting off the box, it felt heavy though, so I'm not sure if it should feel that way. No doubt I need to warm up more as much hip flexors were hurting at first.

Romanian Deadlifts
225x10
225x7
225x6
225x6

Rope Pull Down Abs
140x20
140x12
120x12
120x10

[Gibson]

Wed
8/11

Dynamic Effort Bench (40-60 sec rests)

155x3 Close Grip
155x3 CG
155x3 CG
155x3 Med Grip
155x3 MG
155x3 MG
155x3 Wide Grip
155x3 WG

This felt like a warm-up afterwards. Weight felt heavy at the bottom but light up top, just like the squats, so I'm not sure if I'm going fast enough. Hopefully I'm using the optimum weight. There is no wave loading on these, so I'm stuck with this weight for the cycle.

Skullcrushers (90 sec rests, not to failure)

77.5x8
77.5x7
67.5x7
67.5x6

Felt good, really hit the 'ceps.

Wide Grip Pull-Ups
BWx7
BWx4
BWx4

DB Row
110x8
110x6
110x6

Obviously I could've done more if my wrist strength was better

Stand. Military Press

85x8
95x6
95x5

I'm getting used to the volume, finally.
Overall, a very dense, but not strenuous workout, which is what the goal is here........I think.