Monday, July 23, 2007

EFS Beginners Program: Week 11 DE Bench

Oh, yeah!!! Last week before test week.

Dynamic Bench Press: 65x3, 85x3, 105x3, 125x3, 145x3x8.

3-Board Press: 155x3, 175x3, 200x3. Per the manual, worked up only to 80% of last week's PR in that lift as a deload.

DB Bench Press: 55x10x3. Could have done a little more, but didn't. My shoulder's feeling pretty good and I didn't want to jinx it.

DB Rows (Elbows In): 55x10x3.

3 comments:

Kris said...

Looking great, best of luck with test week!!! Still planning on following up with a diet phase?

Alberto said...

I don't know if I would call it a dieting phase, since I could never eat like a bird:) But I really do have to clean my diet up and put in the time to eat right. Always my problem.

I have PRT in the first week of October, and the Virtual Meet in September. So I might do TBT again since it really helps my lifts and muscle maintenance. But I'll shorten the rest periods on days where I do 8 or more reps, kind of like the way A. Cosgrove does in the New Rules of Lifting. Drag sled. Lots of cardio, like before. And since I just added a punching bag to my home gym, I'll be hitting that, too.

Lifting-wise, Kris, what have you been doing?

Kris said...

Sounds good, just don't go and drop too much of that hard-earned strength! :-)

I've been doing plenty of chain work at Toffe's, notably on the bench press and paused squats (DE day instead of box squats, I've narrowed my stance to save the hips)... Even did a DE band bench cycle to boost the bench a little before the baby in October, who would have thought that! Meet peaking is, again, a Russian concoction but with a DE day with Old-school Westside percentages instead of a 6x2@80% day and with deadlifts after squats twice a week. In the four week volume phase (6x3 up to 6x6@80%), I have done chain suspended SSB squats followed by sumo deadlifts to condition the low back for a big deadlift. Am also using Inzer Power pants two sizes big to save the hips on the deadlifts, but always pull the last set RAW to prepare mentally even though the pants don't really add anything.

If this scheme does not break me, I will be opening at or above my best lifts from the first virtual meet. Easily benched 112.5kg/248lbs three weeks ago, so at least that's on track. Will also be coming in a bit lighter than for last meet, so all in all, so far so good.