Upper Body ME Day 3/1/05
-warm up-
bench x bar
Pin Press off chest
95 x 5
135 x 3
145 x 3
155 x 3
165 x 2, F
155 x 2, F
135 x 3
135 x 3
Ever since I have started using the westside template my bench pressing strength has steadily decreased, huge dissapointment. It took some relaxation and some musical therapy to get over the upset and stay positive after my workout.
Bent-Over Row
95 x 8 w/3s iso
95 x 8 w/3s iso
95 x 6 w/s iso
95 x 6
95 x 6
Left shoulder was killing me at the end so I took out the last two iso's.
Incline DB Press
60 x 5
60 x 5
60 x 3
60 x 3
60 x 3
I had to struggle through these very slooooow repetitions.
Incline DB Curl
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
These were a piece of cake and the light weight was welcome.
Low Cable External Rotation
10 x 15
10 x 15
I was going to move up to 10+ pounds but since my left shoulder was bothering me I stayed where I was last week.
As you can see I took dips out due to the fact its becoming increasingly hard on my shoulders. I replaced it with 5x5 of db incline press and curl.
My pressing strength is something that seriously needs to be addressed as it's steadily decreasing. I have a few ideas which consist of, a) too much volume (overtraining), b) not enough pulling strength, c) westside template just flat out doesn't work well for my pressing. Whatever it be, something needs to change and I think thats obvious. Something isn't working, something is holding me back and I need to figure it out. I'm not going to get all negative and depressed, that will accomplish nothing. I have a problem and need to pinpoint it then fix it, simple as that, just another hurtle.
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