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DamienK · 01-28-2009, 08:28 PM

Got to get this log caught up!

Maximum Strength Phase 4
Workout D - Upper Body

Saturday 1/24/2009

Warmup #1 and some the usual rolling. I've "lost" about 5 tennis balls at the gym and I'm missing that part of the warmup lately. Time to bring in number 6. Now why would people walk off with tennis balls that are left next to the warmup equipment?

Speed Bench Press - 10x3 @50%

10x3 x 125

I really think this speed work is helping. At least that's what I tell myself when people look at me like "why is that guy only benching 125"?

Alternating Sets

Close-Grip Barbell Floor Press
60 seconds rest between reps

1x5 x 155
1x5 x 165
1x5 x 175
1x5 x 175
1x7 x 165
1x6 x 165

Wasn't sure where to start here and ended up a bit light at first. Just when I thought I was cool I couldn't attempt the 7th rep of set 6 because I was out of gas!

Neutral-Grip Pull-Up
60 seconds rest between sets

4x5 x BW

Now I've really got to add some weight to these as 5 reps with BW was cake. It's already awkward enough staring at the pressdown and curl brigade without standing there staring at them with a big ol weight hanging from your belt! Needless to say, weight will be added.

Alternating Sets

One-Arm Dumbbell Row
60 seconds rest between sets

1x10 x 75
2x10 x 80

These were good. I'm actually surprised I could handle that much weight for 10 reps.

Close-Grip Push-Up
60 seconds rest between sets

3x10 x bodyweight

Feels kinda weird to do pushups afterwards but made for a nice finish.

Routine day at the gym. Made a note to put 185 on the close grip floor presses and add weight to the pullups. We'll see how that goes next week. When I first got to the gym, the parking lot was full and I expected a mad house. Then I remembered it was Saturday and while a lot more people show up they mostly just fill up the aerobic and cycling classes.

01-28-2009, 08:28 PM	#10 (permalink)
DamienK Senior Member Join Date: Jan 2009 Posts: 228	Got to get this log caught up! Maximum Strength Phase 4 Workout D - Upper Body Saturday 1/24/2009 Warmup #1 and some the usual rolling. I've "lost" about 5 tennis balls at the gym and I'm missing that part of the warmup lately. Time to bring in number 6. Now why would people walk off with tennis balls that are left next to the warmup equipment? Speed Bench Press - 10x3 @50% 10x3 x 125 I really think this speed work is helping. At least that's what I tell myself when people look at me like "why is that guy only benching 125"? *Alternating Sets* Close-Grip Barbell Floor Press 60 seconds rest between reps 1x5 x 155 1x5 x 165 1x5 x 175 1x5 x 175 1x7 x 165 1x6 x 165 Wasn't sure where to start here and ended up a bit light at first. Just when I thought I was cool I couldn't attempt the 7th rep of set 6 because I was out of gas! Neutral-Grip Pull-Up 60 seconds rest between sets 4x5 x BW Now I've really got to add some weight to these as 5 reps with BW was cake. It's already awkward enough staring at the pressdown and curl brigade without standing there staring at them with a big ol weight hanging from your belt! Needless to say, weight will be added. *Alternating Sets* One-Arm Dumbbell Row 60 seconds rest between sets 1x10 x 75 2x10 x 80 These were good. I'm actually surprised I could handle that much weight for 10 reps. Close-Grip Push-Up 60 seconds rest between sets 3x10 x bodyweight Feels kinda weird to do pushups afterwards but made for a nice finish. Routine day at the gym. Made a note to put 185 on the close grip floor presses and add weight to the pullups. We'll see how that goes next week. When I first got to the gym, the parking lot was full and I expected a mad house. Then I remembered it was Saturday and while a lot more people show up they mostly just fill up the aerobic and cycling classes.