Today's reading is taken from the Swoley Bible

Bench rep test

Given my cunning plan for a bench-a-thon I mentioned in the Gym Rats thread, it made me wonder about how much I could do in a short period. So I done a test -

Bench
45kg x 38 in 3 mins, then 3 mins rest
45kg x 22 in 2 mins, then 2 mins rest
45kg x 13 in 1 min

Massive pump and 3285kg total. Not to do often but quite fun for a ten minute sess.
 
Birthday legs

Giving myself some wheel upgrades for a birthday present :D

But first, a quick high bench test again:-

Bench (60s)
WU (15,15)
15x50kg
2x10x50kg

I think my aim is for 10 tonnes in a day, possibly at 50kg which is 200 reps which is 20 sets of 10. Should be fine in an 8 hour day, 2 sets on each hour with lots to spare.

Romanians (2 min)
WU (50,50)
3x8x90

PB again. Although didn't quite think I had the form right and some lower left side back soreness after. Try a lower weight next time and be sure of hamstring action.

Squats (60s onwards)
WU (15,15,55)
3x8x75

Only 3 sets to make time for paused. Weight still feels pretty light.

Paused squats (5 count down, 5 pause, 1 up)
5x55kg

Yummy!

Good Mornings
WU (15,15)
3x8x45

Not done these for a while. Keep those legs straight for a proper stretch.

Bench
15x45kg
2x10x45kg

To tip me over 10T moved today :) Happy Birthday me!
 
Only a little soreness today - either I'm getting stronger and used to a leg day, the compression tights help or I was usng slightly off form and using more back than hamstrings. I guess a combo of all three :)
 
Last edited:
Push

OHP (2 mins rest)
WU (15,15,30)
40x8,7,7

Went a bit lighter and more reps as arm is still a little sore from giving blood yesterday.

Push Press (60s rest onwards)
40x6,5

Bench
WU (15,15,45)
55x10,8,7

Still testing for the knee in the curve of weight vs reps. Probably not a fair test after OHP. Shoulders feeling it.

Dips
8,5,5

Nought left.
 
Pull

Deads
WU (55,85,110)

Meant to go for AMRAP at 130 but left side of back was feeling a bit sore before I started (even after stretching). Was worst once weight was down and I stood back up so stopped. Cold weather maybe?! I did spend 6 hours on a train yesterday.

T bar row
WU (20,35)
5x8x50

Extra volume to make up. Last few reps were at my limit.

Pendlays
WU (15,15)
5x8x45

Form is rubbish for these :(

EZ Curlz
3x12x20kg

What - don't judge me, pumper's gotta pump!

Overall - bah. Back still tight when moving from sitting to standing. Hope it settles down for tomorrow legs session.
 
Legs

RDL (60s)
WU (55,55)
3x8x75

First due to rack setup and it helped warm the ol back up. Reduced weight as previous sets have been a bit back dependent.

Squats (2 min rest)
WU (15,55,55)
3x8x75

Extra WU @55 - bar does nothing for me. Like last time, concentrating on breath in at top, down and exhale on way up.

Same weight as last time, although was sorely tempted to do a mrthingyx and just smash some heavy stuff. Next time. Need to make sure back doesn't keep being cheeky. Would guess I've could rep 85-90 given how easily 75 goes up.

Paused squats (5 count down, pause at bottom for 5 and up)
2x5x55kg

These are getting easier - deceptively hard still! Feels like a leg effort when doing them but back pump after.

Good Mornings
WU (15,15)
3x8x45

Trying to not use back over hamstrings by keeping legs straighter.

Decent session - reward is rugby and whey hey icecream :D
 
Shoulder messing about

21s
4x21x5kg (each hand)

Arnold press
4x15x5kg

Small weight but good burn. Upper back was a bit sore after yesterdays leg day - squats; the whole body exercise :)
 
Last edited:
Push

Had plans on a mega session but events conspired to turn it into a short one.

OHP (2 mins)
WU (15,15,25,35)
40x8,7,7
25x5

Added drop set instead of push press - trying an alternative way to add volume for shoulders.

Dips (meant to be +5kg but forgot :))
10
10
6
6
5

Trying these first. 37 reps - bit below what I was hoping for.

Bench
WU (15,15)
55x9,6,5

Then back in the warm for;

Arnold press
5kgx12,15,15

Side raise
5kgx10,10,10

Front raise
5kgx15,15,15

Will do 21s next time, then Arnold's. Embarrassed by my wife's DB after all the previous.

And now just because mrthingyx clearly wants me to get a pump

Kickbacks
3x15x5kg
 
Gasto enteritis going around the Bagpuss home inc. hospitals visit so I've had a few days off the gym. Still feeling too rough for DLs but fancied a little something (60s throughout)

Pull-ups
7,6,3

Haven't done there for ages - shows.

T bar row
WU (20,35)
5x8x50

Pendlays
WU (15,15)
3x8x45

Still struggling at this weight really - last few reps get bouncy. Not even air drums to Meatloaf in the rest periods could help.

Bench
45x20,15,10,9,9

As the bench and bar were there... Probably not doing me a vast amount of good but it's fun for the pump :) Mega leg day tomorrow :D
 
Legs

RDLs
WU (55,55)
3x8x77.5

Starting here as the rack was in position. Edging the weight up and preparing for...

Squats
WU (15,55,55,70)
80x8,8,12
5x55 (paused)

Jump of 5kg as squatting once a week is too slow :D I do admit to 2min rests, and to jelly legs by the end. Very happy with how it felt - loads left in the tank. Paused last set to complete the punishment.

Good Mornings
WU (15,15)
3x8x35

Lighter than usual - lower back super pumped by now.
 
I think I'll safely get 3x8 at 85kg next time. Am thinking of adopting 531 for my main lifts (OHP, Deads and Squats) rather than just adding weights some times. I've probably got to find my 1RM first though?
 
Last edited:
I'd like to think so too - I would like to think I could have banged out 12+ on my first set if would have tried. Not sure what to do next time - add 5 kg each set until reach my limit?
 
Push

Making lurve to myself nomsaying?

OHP (2 mins)
WU (15,15,25)
35x5
40x5
42.5x9

First week of 531 - need some structure rather than failing a lot at 47.5.

Dips (BW)
10,10,9,6,6

Aiming for 40 reps so happy to sneak in 41, +4 on last time.

Bench
WU (15,15)
55x10,7,5
45x8,9

4 da sik pumpz

"Hold plate out in front" hold
10kgx30secs

Thought I'd just try this on the way back inside. Blimey, no wonder the WSM do this one!

Home for 3x Shoulders 21s and 3x15xArnold
 
Last edited:
You must log in or register to reply here.
Back
Top Bottom