David and I went to Coles to push some weights. Here's what we did:
Benchpress
- DC: 110 (5), 110 (5), 115 (4F), 115 (4F), 110 (4F)
- GF: 70 (10), 115 (5), 145 (2), 165 (1), 185 (1), 195 (1), 200 (F)
Backsquat (2x20)
- DC: 120, 145
- GF: 120, 145
Shoulderpress (5x5)
- DC: 70, 70, 70 (4F), 75 (4F), 70 (3F)
- GF: 90, 90, 95, 95, 100 (3F)
Deadlift
- DC: 135 (7), 145 (4), 160 (2), 185 (1), 205 (1), 215 (1), 225 (1)
- GF: 135 (7), 145 (4), 170 (2), 190 (1), 215 (1), 225 (1), 235 (1)
Next time I'll decrease the weight on the shoulderpresses as my form is terrible.
Wednesday, December 15, 2010
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4 comments:
Do you have a link for this program you are following?
A program might be too strong. In Outside Magazine two issues ago it was suggested as a good way to break plateaus and thus to be added periodically on any main exercise. The article is called Heavy Metal. The author is Nick Heil.
Thanks for the link. Useful, but imho, not something you want to do for more than a few weeks.
Re: the press. Some useful info:
"The (standing overhead) press requires very strong abs to keep the spine rigid so it doesn't deform as the shoulder and elbow musculature work and so they can transmit energy to the barbell effectively. If the abs don't contract hard enough to maintain the high level of IAP required to keep the spine rigid, then some of the energy that should be going into moving the bar instead goes into bending the spine. Less weight is moved. The press is more an exercise of the rectus abdominis than it is the delts, tris and pecs."
I also find that squeezing my ass like I'm in prison helps. Maybe it would help for you to enlist a suitably scary guy to stand behind you as motivation?
Thanks, I'll think about that today.
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