October 3, 2007
Upper Body - Max Strength
A) Thick Bar Bench 3x1 @ 165, 170, 175; 3x4 @135
These felt good. Was able to hit a 10#
PR and its the first time I've hit 170+. That felt good. I settled the things that were affecting me for the past couple of days and went into this workout feeling refreshed. The bench has been coming along lately, not really sure what it is in particular but its coming along. FWIW, the program calls for Floor Presses here but I was feeling really good with the thick bar bench and I don't really know how I'd set up the floor press, so I just stuck with these. Ended up hitting a
PR going into a mini-deload next week.
B1) Alternating Incline DB Press 4x6 @ 45
B2) One-Arm DB Row 4x6 @65
These felt great. I could have bumped up the DB presses to 50 with no problem. Good decision to change the plates for the rows, they were actually challenging now.
C1) Neutral Grip Seated Row 4x10 @ band quadrupled
C2) Woodchop 3x10/side @ band
These I feel weren't really effective, only because I don't have the set up to do them. I'll probably ditch them next week during the low volume and in the future with stuff like this I'll find alternatives.
Overall, a very good workout. I'm liking the progress with the benching, both with the barbell and the DBs. The rows felt good and hit the back nice as well. Time for a nice contrast shower
, homework
, and college essays.
