Friday, June 16, 2006

ME Bench

All benches were done legs up and no arch. That also goes for the boards. Let's see where this goes.

Legs Up Pause Bench: 45x10, 65x8, 85x5, 115x, 135x5, 155x5, 175x5 (5RM), 195x2. I felt like trying a last one to see where I was. About a 200 lbs calculated 1RM, something I could compare to my current arched bench of 225. Got to stop testing and stick to the workouts.

Legs Up 3-Board Bench: 195x3, 215x3, 235x2. If not for the 195x2 in the regular bench, 235 might have gone up a third time. It went up a bit, just couldn't finish the job.

Hoist Assisted Wide Pullups (BWT 243 lbs): 83x10, 93x7, 103x5, 113x3. Forgot my bands.

DB Overhead Press: 30x10, 40x8, 45x8, 45x6

Reverse Curls: 30x10, 40x8, 50x8, 50x6

Physioball "W": 3x8, 4x8, 5x8, 8x6.


Scott said...

'Got to stop testing and stick to the workouts.'

Think I should print that out and stick it up on the wall here :)

On the assisted pull-ups, I'm still curious how they'd compare to the ones I'm currently doing on the Total Gym. It's basically the same as lying on an incline bench, grabbing the top and pulling yourself up. The angle reduces the weight you're hoisting, but the same muscles are being used.

Alberto Caraballo said...

In a real chinup/pullup, you could feel your body swinging and there's more to balance. That, and you can alter your arc as you travel. Using a machine, whatever assistance you pick you get the entire range of motion and since the path of the assistance is fixed (straight up and down), you lose some of that instability and ability to arch your back as you see fit. The bands are better: you keep more of the ability to move about, and you get less assist as you travel upward.

As for the testing, your case is special. You're trying to learn the kettlebells and what you learn could pay big dividends later when you are back on a regular program. Just don't beat yourself up, and make sure you get a workout no matter the means.