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DamienK · 02-01-2009, 03:26 PM

Maximum Strength Phase 4
Workout D - Upper Body

Saturday 1/31/2009

Warmup #1 with extra shoulder work and foam rolling. Argh!! The stupid tennis ball I left on Thursday is gone!

Speed Bench Press - 8x3 @55% then 2x2 heavy

8x3 x 135
1x2 x 215
1x2 x 225 - hooray for me!

Even though I tested my bench at the end of Phase 2 and put up 235 (a 20 lb. increase for me from packing day), I was afraid of being able to do 2 reps of 225 today. I was thinking about asking somebody to spot me but I did not. I made it though!

Alternating Sets

Close-Grip Barbell Floor Press
60 seconds rest between reps

3x5 x 175
1x7 x 165

So I loaded 185 to start and did a couple reps and knew I couldn't get 5, especially for 3 sets so I went back to 175. 185 was a bit more than I can handle right now but the 175 and 165 was strong!

Neutral-Grip Pull-Up
60 seconds rest between sets

1x5 x BW + 35
2x5 x BW + 25

With the tricep brigade out of the way today I was able to break out the belt and add some weight. +35 was alright but kinda the same as with the CG presses in that I didn't think I could get 3 sets of 5 clean reps.

Alternating Sets

One-Arm Dumbbell Row
60 seconds rest between sets

1x10 x 80
1x10 x 85

I guess my pulling strength is quite a bit better than my pushing strength! These were solid all the way through and my form was good. Couldn't say as much about the guy next to me who was pulling 35 lb. dumbbells looking like a camel that keeps stepping in holes!

Close-Grip Push-Up
60 seconds rest between sets

1x10 x bodyweight
1x20 x bodyweight (yeah, I was still feeling good)

So I know a couple of you are flinging weight plates on your back for the pushups but I can't figure out how to do that without having a major shoulder incident. AS, how about a video!

_______________
Another great workout that makes you feel good! (Wait, did I really say something that doesn't reflect this program as being pure torture?!!)

So I got to wondering about something. I'm not a personal trainer but I am a geek

. I see some trainers doing really weird things with their clients and it boggles me. (I guess I shouldn't be surprised as virtually every live trainer I've worked with really didn't help me at all).

Today there was a trainer that had a couple of different clients there and each one was extremely overweight. Now don't get me wrong; I think it's awesome that these folks are getting to the gym and making that effort to get some exercise and "professional" guidance to help them along the way. Now I don't know about you, but I just can't see the benefit of having an overweight beginner doing dumbbell front raises while standing on a stability disk or having another gal stand on a bosu ball while holding onto a band that's being pulled in different directions.

Seriously?

I'm not sure how long the girl had been there, I think this may have been her first day but I've seen this guy around for a while. I don't really think he's made any progress at all and it's pretty sad. When I first started, I thought it was my fault that I wasn't making any progress instead of questioning the stupid routines the trainers were putting me through. I imagine a good bunch of folks just end up quitting thinking that they just can't get into shape?

So there's my thought of the day.

02-01-2009, 03:26 PM	#25 (permalink)
DamienK Senior Member Join Date: Jan 2009 Posts: 228	Maximum Strength Phase 4 Workout D - Upper Body Saturday 1/31/2009 Warmup #1 with extra shoulder work and foam rolling. Argh!! The stupid tennis ball I left on Thursday is gone! Speed Bench Press - 8x3 @55% then 2x2 heavy 8x3 x 135 1x2 x 215 1x2 x 225 - hooray for me! Even though I tested my bench at the end of Phase 2 and put up 235 (a 20 lb. increase for me from packing day), I was afraid of being able to do 2 reps of 225 today. I was thinking about asking somebody to spot me but I did not. I made it though! *Alternating Sets* Close-Grip Barbell Floor Press 60 seconds rest between reps 3x5 x 175 1x7 x 165 So I loaded 185 to start and did a couple reps and knew I couldn't get 5, especially for 3 sets so I went back to 175. 185 was a bit more than I can handle right now but the 175 and 165 was strong! Neutral-Grip Pull-Up 60 seconds rest between sets 1x5 x BW + 35 2x5 x BW + 25 With the tricep brigade out of the way today I was able to break out the belt and add some weight. +35 was alright but kinda the same as with the CG presses in that I didn't think I could get 3 sets of 5 clean reps. *Alternating Sets* One-Arm Dumbbell Row 60 seconds rest between sets 1x10 x 80 1x10 x 85 I guess my pulling strength is quite a bit better than my pushing strength! These were solid all the way through and my form was good. Couldn't say as much about the guy next to me who was pulling 35 lb. dumbbells looking like a camel that keeps stepping in holes! Close-Grip Push-Up 60 seconds rest between sets 1x10 x bodyweight 1x20 x bodyweight (yeah, I was still feeling good) So I know a couple of you are flinging weight plates on your back for the pushups but I can't figure out how to do that without having a major shoulder incident. AS, how about a video! _______________ Another great workout that makes you feel good! (Wait, did I really say something that doesn't reflect this program as being pure torture?!!) So I got to wondering about something. I'm not a personal trainer but I am a geek . I see some trainers doing really weird things with their clients and it boggles me. (I guess I shouldn't be surprised as virtually every live trainer I've worked with really didn't help me at all). Today there was a trainer that had a couple of different clients there and each one was extremely overweight. Now don't get me wrong; I think it's awesome that these folks are getting to the gym and making that effort to get some exercise and "professional" guidance to help them along the way. Now I don't know about you, but I just can't see the benefit of having an overweight beginner doing dumbbell front raises while standing on a stability disk or having another gal stand on a bosu ball while holding onto a band that's being pulled in different directions. Seriously? I'm not sure how long the girl had been there, I think this may have been her first day but I've seen this guy around for a while. I don't really think he's made any progress at all and it's pretty sad. When I first started, I thought it was my fault that I wasn't making any progress instead of questioning the stupid routines the trainers were putting me through. I imagine a good bunch of folks just end up quitting thinking that they just can't get into shape? So there's my thought of the day.