Weight Training
CHEST and BACK
- Strength and Size Phase -
Weight Lifting Journal
Monday 7PM
CHEST and BACK
- Strength and Size Phase -
Weight Lifting Journal
Monday 7PM
I got a PR today so I can say things went well. I changed things up a little today and I think it worked. Normally I would do my volume day first then a few days after try going heavy. Well for the next little while I will do a heavy leg day then a heavy chest day, give the legs and chet a 48 hour break then hit them again with volume. I am not sure how this will pan out on volume day but it should make heavy days better.
Bench Press (3 board press)
355 x 3, 375 x 2, 395 x 1 PR, 355 x 3, x 3
Rest - 3:00
The 395 did not feel bad, I thought I could have done more but the form was not spot on so I thought I would 3like to end with a succesful lift and have a PR again in a few weeks. I feel 405 in my furture. It will be interesting to see how this relates to a flat bench. I pause the weight on the board, lower the weight slow, and do not bounce so I think my bench numbers should rise as well.
Chins
5 - 25 x 5
Rest - 1:00
No prolbems here. Time to increase the reps, or do a drop set with more weight.
Seated Rows - wide grip
5 - 210 x 5
Felt good.
Seated Row Face Pulls
3 - 130 x 10
Rest - :45
These were less than perfect towards the end. No weight increase here.
Pull Downs - close grip
170 x 10, x8, x 7
Rest - :45
As you can see I am starting to fade.
Straigh arm high cable pull downs
3 - 70 x 10
Rest - :30
Not sure of the proper name, I will have to take a picture next time.
That was it for today. Iam Happy with my bench and chins. I am starting to see good gains in strength . I had a bad week not long ago so I did not push things and it seemed to make a difference.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
No comments:
Post a Comment