Monday, October 27, 2008

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

2-Board Bench Press (No Leg Drive): 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 205x3, 230x2, 215x2. Goal was 230x3 but after the second rep I ran out of steam. Like last week, it launched about an inch or so then stalled.

Abs Class

Wide Pullups: BWTx3x6.

Hammer ISO Super Incline Press: 35x30x2, 40x25x2. Decided to switch to this movement instead of the pushups. Felt like I need more upper chest work. To make up for not having done it last week, I did last week's work and today's. Will feel miserable tomorrow, I'm sure.

Hammer ISO Row (Elbows In): 82.5x15x4

Preacher Curls: 60x12, 60x9+3. 60x6+3+3, 60x6+3+3

Seated Overhead Shrugs: 135x10x4

Walked outside in body armor for 45 minutes.


John McDonald said...

Nice job on the 2 board presses, Alberto.
Are you doing these pause-and-sink or touch-and-go?
Mike Christian taught me that it is actually harder and more strength building to do them touch-and-go.
Not so obviously, it requires more control to soft touch and press quickly than to let it sink into the board.

Alberto said...

I would say it is a soft touch and go. Not too long but just enough to know that I'm not bouncing it off the chest.