Tuesday, May 31, 2005

Wk3: Prilepin Bench/DL-Heavy

Close Grip Bench Press (160): 45x6, 50x5, 65x5, 75x5, 85x5, 100x5, 120x6x3.

Rack Pulls 2" Below the Knees (345): 80x6, 105x5, 135x5, 160x5, 195x5, 215x5, 265x6x3. Should have been 260 lbs but someone was using the 2.5 lbs plates. So I went up a bit rather than down. I have to put in more time than I have on grip strength - - - six heavy reps is a lot of time to hold on to the bar with a double overhand. Even with a lot of chalk, I had to bring in the over-n-under grip on at least 5 reps. Next week: 275x5x3. Bring it on!!!

Dumbbell Presses (50): 25x10, 30x8, 35x6x2

Hoist Leg Press: 300x10, 400x10, 500x10F, 600x7F, 700x5F, 800x1F. "F" meant that I could not do another rep at that weight. Just felt like throwing something different at my legs. Since I haven't done these in almost 6 months, I just played a game of hundreds and went for the gusto. At week 7, I might do these again.

4 comments:

John said...

Nice workout, Alberto... good job with the rack pulls. Be patient and keep up with the double overhand, your grip will grow stronger just from pulling.

Kris said...

Stupid question I know, but is the ( ) enclosed number after some of the exercise names your current 1RM or am I missing something here? Anyway, good pulling!

Alberto said...

The number in the parentheses indicates current 1RM. I test it before a cycle begins and after it ends. On the leg presses, I had no 1RM because I haven't done that lift in about 6 months.

P.S. When will Rufus get his own training blog? Is he dragging anything yet for GPP? Is he crawling at a good clip yet?

Kris said...

Rufus is just arm dragging for now. No crawling yet either, but the motion is there all right. Basically, it boils down to deadlifting and the occasional shadow boxing.