My BodyBlog

Wasn’t expecting to have time to get in a workout today, but happily I finished up everything I had to do for Christmas preparations and I found myself with a couple of hours free!  I started with 10 minutes treadmill warmup, then worked abs for about 15 minutes.  Then I felt like doing some standing overhead barbell press, hadn’t done them in several weeks.  My chest was still a little sore from the previous workout, so I wasn’t sure how much I could press, so I started off light.  After a couple of sets that felt really good I knew I was going to go heavy!  My previous 1RM on this exercise was 135, I would be really happy to lift 140 today.  Here are all my sets:

• 55 x 10
• 95 x 3
• 105 x 2
• 115 x 2
• 125 x 2
• 130 x 1
• 135 x 1  !!
• 145 x 1  !!!!
• 155 x 1  !!!!!!

I only did two reps on the early sets to save energy.  When I got to 130 I did one rep, I still felt strong. The 135 rep was a lot easier than when I did it for my PB a couple of months ago.  I decided to really push the envelope and added 10 more pounds.  To my amazement I pressed 145 with no struggle!  What was going on?  I then added 10 more, total 155, and although I worked hard I did a good press and held it for a couple of seconds, hardly believing what I was doing!  To be honest I probably could have added another 5 pounds, I felt so strong. But I decided to play it safe, I didn’t want to risk hitting the wall and maybe injuring myself.  A 155 press, 20 pounds more than my record, how did I do that today? Looking at my lifting stats, my max lift for this exercise one year ago was 111, so I’ve improved by 44 pounds….I’ll take it!

Feeling great I continued my workout by pounding away on biceps and triceps with a variety of exercises, doing both heavy weight/low rep and light weight/high rep sets.  I also did some super sets and drop sets.  My goal was to get the blood flowing through the muscles and get the best pump I possibly could…I think I succeeded and I already feel sore so I can expect some great DOMS tomorrow!

All in all, one of those workouts that leaves me feeling great about myself and all the progress I’ve made, and makes me hungry for more!  Next workout will be boxing day, I’m going to go heavy on deadlifts, can’t wait!

To anyone who did me the honour of reading this, I thank you and wish you a safe and happy holiday season!

This entry was posted on Wednesday, December 24th, 2008 at 4:58 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.