Saturday, October 19, 2013

5/3/1: Bench Press 5RM

Starting Bodyweight: 239 pounds.

LifeFitness Bicep Curl (Test)(11 LBS Initial Resistance): 11x5, 21x5, 31x5, 41x5, 51x5, 61x5, 71x5 (5RM - calculates to about 80 LBS 1RM)

LifeFitness ISO Row (Elbows IP): 45x5, 65x5, 90x3, 110x5, 117.5x5, 125x7 (Rep Out Set)

Hoist Pec Deck (Test): 40x5, 50x5, 60x5, 70x5, 80x5 

Incline Bench Press: 115x 10, 8, 7, 7 reps (5RM - calculates to about 90 LBS 1RM)

Assisted Wide Neutral Grip Chinup (Average Band): sets of 7, 6, 5, 5 reps

Core Engaged Dead Bug (5 sets of 3).  This year, I have spent more time than I ever have experimenting with ab movements than I ever have, because I still feel that my abs need to be strengthened up.  Getting into the initial position itself lead me to believe that where I was operated on may be a problem: my abs immediately engaged, but my right side burned.  As Mike Robertson said in the a recent t-Nation article about this movement, it's harder than it looks.

LifeFitness Treadmill, Random profile, 45 minutes at Level 11

It's been a long time, but I won't backblog.  Explanation is coming.  Feels good to be back at it.

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