Bench Press Program, Workout #7 of 14 (Failure Test)
I wasn’t feeling particularly strong going into this workout. I had done a heavy workout the day before, and had done a lot of lifting (rocks, soil) in the backyard over the weekend. In spite of this I’m happy to say I pushed through and completed all the sets for this workout. On the 210×3 sets, the third reps were the most difficult lifts I’ve done since I started the program. I just barely pushed them out. The failure test was using the same weight, so I knew I could do the 2-4 reps required. The way I felt I had no hope of doing 5, the minimum I needed to move up one step in the program. Well, the first two reps were clean, but on the third my right side just didn’t have enough strength left and I needed the spotter to help me finish. So, the 2 reps were enough to keep me on the same track in the progression table, which is a great result. My right side failing first is the same thing that’s happened to me in the past. It’s on my right side that I’ve had all my minor injuries since I started lifting - rotator cuff, arm, wrist sprain - I guess this side has progressed a little slower due to the effect over time of recovering from these injuries.
So, looking back over the first half of the bench program….I started with a 1RM of 220. Yesterday I was able to to lift 210 8 times in total - that indicates a good increase in strength to me! I hope I’ve improved enough to handle the heavier lifts coming up in the second half of the program.
After benching I just did a few light sets of decline flyes, dumbbell biceps curls, and finally some pull-ups. Interesting to note that I did 4 sets of 5 pull-ups with little trouble, whereas a couple of months ago I was struggling to do a couple of sets of 3. I was told by someone at the gym that once my back got accustomed to doing them I would start to improve quickly, I guess he was right!
August 18, 2008 at 9:02 am
Good job Tony!
August 18, 2008 at 7:30 pm
Don’t worry Tony, I’m sure you’ll be able to handle the second half of the program - it sounds like you are really picking up steam now. Good luck with the pull-ups, that’s one of my weak areas, too. But, you’ve inspired me to give them another go!