Alistair, Daniel and I went yesterday. Here's what we did.
Benchpress (5x5)
- DM: 110, 115, 120, 125, 130
- AW: 110, 115, 120, 125 (4F), 130 (3F)
- GF: 150, 155, 155, 160, 165 (5F)
Deadlift
- DM: 135 (7), 145 (4), 155 (2), 175 (1), 195 (1), 205 (1), 215 (1)
- AW: 135 (7), 155 (4), 190 (2), 215 (1), 240 (1), 255 (1), 275 (1)
- GF: 135 (7), 155 (4), 190 (2), 215 (1), 240 (1), 255 (1)
Shoulderpress (2x20)
- DM: 45, 50
- AW: 40, 45
- GF: 45, 55 (20F)
Weighted Incline Situps (2x20): +35
Tabata squats
Shoulderpress still sucked. Feeling very stiff everywhere today. I think that in 2011 I should add some stretching at least once a week.
Tuesday, December 21, 2010
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8 comments:
A warm-up of some sort would help, but maybe you actually do one, and don't note it.
I don't. I am always in a hurry and its hard to decide to "lose" time warming up. (I do understand this is not a lost of time, but it is how it seems in the moment...)
Well, stretching would surely be lost time in that case. Just jump on the erg, or bike for 2-5 minutes. It's worth it. Afterwards, you should probably warm-up with some specific movements for you lifts. Not great to jump straight into a work set for the bench, for example.
Also, pressing and benching in the same workout might not be so effective. Just sayin...
Useful information
Thanks, not sure about the useful label... Of course you are right about warming up and not doing pressing and benching in the same workout, but I go so infrequently and never for long sessions, so I tried to get as much as I can in. Clearly this is not the smartest thing, but I am not the smartest guy.
Maybe I'll try to be more disciplined in 2011 and workout smarter. Let's see.
Hey, you're going to have to drag those now-bigger muscles vertically you know...
My weight has not changed yet... I hope I can keep improving without getting bigger.
That's what I always said, but she disagreed...
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