My Fitness Journal

[.V.]

Originally Posted by Jandro

Where did you come up with that "pre-Max" routine. Looks like you did too much. I say warm up with about 100 lbs and then go for it. I mean since you did 3 reps of close to 200 I think it's a cake walk, you should get it next time.

This does make sense - if you go light and don't do too many reps on the warmup wouldn't it leave you with the strength and energy to get the big weight on your bench? I can only bench 150 but I know if I warm up too much - I'm worn out and cant get it up (the weight that is). But overdoing it on the warm up has had one benefit - I've gotten good at getting unpinned by myself. You are SO close to your 200 I bet you get it next time.

[SurfinAmy]

Originally Posted by Jandro

Where did you come up with that "pre-Max" routine. Looks like you did too much. I say warm up with about 100 lbs and then go for it. I mean since you did 3 reps of close to 200 I think it's a cake walk, you should get it next time.

Not to hijack your journal or anything, but really?? Just do your warmup set and then break right into your max Jandro???

I always do the BP pretty much like you do gcs, like high reps w/ low weight, slowly go up in weight decreasing reps, THEN try the heavy weight.

I think thats how to avoid injury?

Jandro, you do a light warmup set and then go straight to heavy weights?

-Amy

[gcs118]

As Amy said, it is to avoid injury. If I went straight for a max, I'd be almost doubling the weight instantly, and not only would this be stressful, but it would feel heavier when unracked. The reps on the bar don't take anything out of you, just get blood flowing. I did some CG at 95 to get my triceps warmed up. Then the 135 was to get adjusted to heavier weights, none too difficult. Then the high weight singles were to to do the max.

[jgriffith]

I agree with Jandro on this one, too much warm up before going for the max. I think 100 would be too light, but you could start with maybe 35's on there for like 8 reps, then maybe 145 x 4 then hit 200 x 1 and you should be able to do it easily.

[gcs118]

You think something light/high reps, then heavier/low reps, then go for max? And if I miss just knock off 5 lbs and keep trying? It seems if I tried too high, say 1 x 205 lbs, and I missed, that would take out a lot of energy, and I wouldn't have as much left for the next attempts.

[Klinger]

Originally Posted by gcs118

You think something light/high reps, then heavier/low reps, then go for max? And if I miss just knock off 5 lbs and keep trying? It seems if I tried too high, say 1 x 205 lbs, and I missed, that would take out a lot of energy, and I wouldn't have as much left for the next attempts.

Oh, it would be tough, but you could do it. Just rest for maybe 3 minutes to make sure you were as fresh as possible.

Nice job on 195 by the way. No need to feel bad about that. 200 can't be that far off.

[gcs118]

LEGS, Monday, November 22, 2004
Squats 10 x 135 lbs, 6 x 185 lbs, 4 x 225 lbs, 4 x 225 lbs, 4 x 225 lbs
Calf Raises 12 x 245 lbs, 12 x 255 lbs, 12 x 265 lbs
Straight Leg Deadlifts 6 x 155 lbs, 6 x 165 lbs, 6 x 175 lbs
Leg Press 10 x 360 lbs, 10 x 360 lbs, 10 x 360 lbs

Notes: Starting something new for legs, no more heavy 3x6. I'm going to do 3x4, 3x6, 3x8 and 3x10 all at 225, hopefully adding reps over the next 4 weeks. I will counter this with the opposite scheme for leg press, except add weight each time. I wanted to try box squats...but I don't have a box and I really don't know how to do them, with the exploding and all...

Calf raises were easy, it just feels like so much weight on my back, but my calves can handle it. SLDLs weren't too difficult, I enjoy those. I found if I do them on the platform, I can lower the weight until my fingers touch my toes. I'm just afraid I might not be able to finish one time and crush my feet or fingers lol.

[Jandro]

Originally Posted by SurfinAmy

Not to hijack your journal or anything, but really?? Just do your warmup set and then break right into your max Jandro???

I always do the BP pretty much like you do gcs, like high reps w/ low weight, slowly go up in weight decreasing reps, THEN try the heavy weight.

I think thats how to avoid injury?

Jandro, you do a light warmup set and then go straight to heavy weights?

-Amy

Hey I'm the newb here so who knows. I never max, to me it was pointless. But when I did, I would warm up with weight a lot less lighter than my attempted max. If I didn't make the max, I didn't try again or even try lower. I'd just wait it out till my next attempt. I think it is all about blood flow. Anything to not do it cold, other than than, I wouldn't fear injury.

Either way in my mind putting up 175,185,195 is > than 1 rep @ 200.

Good luck dude, in my book you've beaten that max goal.

[gcs118]

Thanks Jandro, and I do tend to agree that maxing out is usually pointless. I have only ever maxed on bench, and I did so this time to see if my gains were good or I should mix up my routine again. Next time I go for a max (hopefully not for many months) I might give your idea a shot. No harm done in trying new things.

[gcs118]

CHEST, Wednesday, November 24, 2004
Bench Press 10 x 45 lbs, 8 x 115 lbs (CG), 4 x 160 lbs, 4 x 160 lbs, 4 x 160 lbs
Incline Dumbbell Press 6 x 55 lbs, 4 x 60 lbs, 6 x 55 lbs
Flyes 8 x 35 lbs, 8 x 40 lbs, 8 x 45 lbs
Decline Press 8 x 135 lbs, 8 x 135 lbs, 8 x 135 lbs

Notes: Trying the same thing on bench as squat. Aim for 3x4, 3x6, 3x8 and 3x10 all at 160 lbs. Today felt pretty light so I'm glad. Not happy about incline DB press...got 6 x 60 lbs last week. Flyes felt strong, big surprise there. Decline was definitely a finisher...very slow on each rep, but got it.

CARDIO, Wednesday, November 24, 2004
Racquetball 2 Games (~45 Minutes)

[Klinger]

Originally Posted by gcs118

Notes: Trying the same thing on bench as squat. Aim for 3x4, 3x6, 3x8 and 3x10 all at 160 lbs. Today felt pretty light so I'm glad.

So, will you stay at 160 until you can hit that exact rep scheme? What is the idea there, to build endurance?

[gcs118]

Something different basically. It covers low and high rep schemes for variety, but also on days like today where it was "light", I can work harder on chest exercises other than bench. And if I can't get all the reps (most likely will not be able to) then I'll move on, no big deal. Just trying to throw my body a curveball.

[SurfinAmy]

Originally Posted by gcs118

Just trying to throw my body a curveball.

Ya, me too..........

-Amy

[gcs118]

BACK/BICEPS, Thursday, November 25, 2004
Deadlifts 10 x 135 lbs, 6 x 225 lbs, 6 x 275 lbs, 6 x 285 lbs, 6 x 295 lbs
Dumbbell Curls 8 x 30 lbs, 8 x 35 lbs, 5 x 40 lbs
Hyperextensions 12 x 50 lbs, 12 x 50 lbs, 12 x 50 lbs

Notes: My grip is pissing me off! The weight itself on deads really didn't feel bad, I didn't have much trouble getting it up...but I can hardly hold on to it! I am seriously considering getting straps only for this. I've never used any aids...no straps, no belts, not even a lift off ever for bench. I REALLY don't want to use straps, but if my grip can't keep up I might have to.

Anyway, curls weren't bad, hoping for more on 40s but I was dead. Didn't have 45 lb DBs for extensions so I grabbed 2 25 plates and it was pretty easy. Overall a good day.

[gcs118]

SHOULDERS/TRICEPS, Saturday, November 27, 2004
Military Press 10 x 45 lbs, 6 x 85 lbs, 6 x 95 lbs, 5 x 105 lbs
Front Dumbbell Raise 4 x 20 lbs, 4 x 25 lbs, 4 x 20 lbs
Upright Rows 6 x 90 lbs, 6 x 95 lbs, 6 x 100 lbs
Tricep Pressdown 4 x 8, increasing weight each set
Dips 6, 6

Notes: Not a bad day. I think what I did was tricep pressdown...hold the ropes, pull it down and split at the bottom. Really worked my triceps good. First set of dips hurt my triceps so I quit. Second set I was going strong, but then went too low and my arm gave out, so I quit again. Overall a pretty good day.