My BodyBlog

Tonight’s workout started with determining my one rep max bench press for step one of the Muscle Media Bench Press Program.  I did the program for the first time in July-August and increased my max by 15 pounds, as well as really learning how to bench properly.  I benched 240 tonight although I don’t consider it a clean lift since the spotter kept his hands on the bar during all parts of the lift, even though he said he didn’t help me there must have been some impact.  So I’m going to start with 235 as my max lift and go from there.  If I’m really stronger then I’ll get to increase a little after the first failure test, so all’s good.  I’m looking forward to doing the program again, if I can do all lifts as required I’ll lift 260 by the end of it!  That would be unbelievable, although I’d be happy with any strength increase at all.  I’m going to change the timing of the workouts a little to allow for more recovery time.  I’ll bench press twice every 8 or 9 days instead of every week, the extra day or two rest will help me be at my best for every bench workout.  I’ll post my lifts and progress as I go along!

I also did a full chest workout, incline, decline and cable crossovers.  Last one until I finish the bench program.  I also did traps and got in some cardio between sets by jumping rope.  I did 650 reps, I’m getting much better at it.  My last workout for the year will be legs, where I’m going to try a new max lift on squats!

This entry was posted on Sunday, December 28th, 2008 at 8:42 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.