Highs of the Week: Real quick I am just informing the three people who read this that I am writing all of this five days after I would typically post and write these. The notes I use to document my workouts are meant to be utilized quickly so one of the workouts is incomplete because I have no recollection of what I did. Anyways, bench day was a highlight. This was the end of my long road to a 300lb bench press. I did not get it. I did not even get 295lbs. I’ll talk about things I could have done better below. Overall this was a super positive exeprience. I learned a lot about how to achieve my goals and I also learned a lot about how to fix my own workouts. I was able to put these lessons to use for my clients. I am super thankful for my Dad as it was his idea that I try and increase my bench. As it stands my best max is 285lbs. I think I could have achieved 290lbs but I never attempted it so that doesn’t really matter. I did get stronger especially in when it comes to my five sets of five workout. The one rep max conversion chart says I should be able to hit 295lbs but that is just an estimation as you have to factor in body comp and genetic strong and weak points. I’ll try for 300lbs again in like half a year or something but I am on to a stabilization then endurance program to give my joints a break. The other high was my OTF Endurance workout. It was just a good workout and I was able to crank out some decent milage.
Things I Could Have Done Better: The big question is why didn’t I hit 300lbs. One of the reasons had to do with weight fluctuation. My weight was going up and down from 156lbs to 152lbs depending on the week. I am on my feet a lot for work and if I miss a meal due to my schedule or lack of groceries it really has an impact. I am just barely getting enough calories to maintain weight so if I have even a slight deficit in caloric intake it makes a difference. My metabolism is pretty wicked fast at the moment. I also could probably get more sleep. I average 7-8 hours a night but it is inconsistent and I get less on the weekends oddly enough. My discipline could be better too. I was definitely more disciplined in my daily schedule last year. My life has gotten better the past year despite the pandemic and due to that fact I believe my foot has been letting off the gas a bit. I am writing this almost a week late but this current week I have been better. I am trying to build back some old habits. The main thing I should have done on the day of however is start with 290lbs. That way I would’ve at least hit a new max and my nervous system would have been prepped. I went from 255lbs straight to 295lbs and I don’t think that was good. Still working out what’s best. My shorter workouts were mostly in part to goofing off on YouTube. I’ve been watching a lot more Youtube recently and it’s not even good shit. I have been much better this week but it’s still a work in progress.
Workouts for the Week of April 5 – April 11:
MONDAY- Final Heavy Bench Day
1/4 Mile Warm Up Jog
8x135lbs
4x185lbs
2x225lbs
1x255lbs
1x295lbs FAILED
12x185lbs
15x185lbs
TUESDAY- OTF
1 Hour Long OTF Endurance Class
WEDNESDAY- Rear Delts, Serratus Anterior, Triceps
4 Min Jump
Super Set: Face Pulls and Cable Punches
15x25lbs and 12x30lbs (each side)
15x25lbs and 12x30lbs (each side)
15x25lbs and 12x30lbs (each side)
15x25lbs and 12x30lbs (each side)
Super Set: Single Arm DB Overhead Tricep Extensions and Mountain Climber Burpees
10x35lbs + 10
10x35lbs + 10
10x35lbs + 10
10x35lbs + 10
THURSDAY- Lats, Traps, Biceps, Posterior Chain, and Delts
5 Minute Walking Warm Up
Mobility Back and Shoulder Warm Up
20 Pull Ups
Trap Bar Deadlifts
12x185lbs + 10 pull-ups
12x185lbs + 10 pull-ups
12x185lbs + 10 pull-ups
12x185lbs + 10 pull-ups
DB Shrugs (100lbs in each hand)
12x200lbs + 10 pull-ups
12x200lbs + 10 pull-ups
12x200lbs + 10 pull-ups
12x200lbs + 10 pull-ups
DB Alt. Overhead Shoulder Press
24x15lbs + 5 pull-ups
24x20lbs + 5 pull-ups
24x20lbs + 5 pull-ups
24x25lbs + 5 pull-ups
Seated Machine Rows
15x115lbs + 5 pull-ups
15x115lbs + 5 pull-ups
15x115lbs + 5 pull-ups
15x115lbs + 5 pull-ups
Standing DB Curls
My notes are incomplete here so not sure what I did or if I did pull-ups with them.
7 Min Walk
Stretch
5 minutes of boxing drills
FRIDAY- ROAD TRIP
Walked Around Chapel Hill
SATURDAY- TOURIST ACTION
Walked around Durham.
SUNDAY- Delts and Lats (Super Mini Workout)
Quarter Mile Warm Up Jog
Seated Military Press
20x95lbs
12x105lbs
Lat Pull Downs (Wide Grip)
12x125lbs
Changes Moving Forward: Since I wrote this almost a week late I won’t really include this section. You’ll see what I did this past week in a couple of days.
Life Updates: Tay and I had a great time in North Carolina. Seems like a great place with lots of opportunity. I have begun experimenting with my new training regiment. I will really dial it in the starting 4/20.
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