My BodyBlog

The pull-ups, seated cable rows and clean & presses on Sunday left me with some back and shoulder soreness going into last night’s workout.  I wanted to do flat bench press with sets of 12,8,6, and 4 as a trial run for my soon-to-start bench/chest routine.  Did a little stretching to warm-up, soreness wasn’t as noticable as it was all day.  Did a warm-up set of 135×6.  My set of 12 was at 155, no problem to finish this so I can move a little higher next time.  Next set was 185×8 and once again I think I can handle a little more weight for 8 reps.  For 6 reps I used 210, I’ve done 5 reps with this weight before but not 6.  I finished the last rep but it was hard!  For my set of 4 I tried 225, but I didn’t really expect to complete it given the soreness and having already done 32 reps.  I got a spotter and did 2 reps myself, the third I needed a little push and I stopped there.  I’ve done a solid 225×3 before so I know I am close to 225×4 given the right circumstances, but they weren’t there last night.  Anyway, mission accomplished and I have a good feel for where to start my new routine next week.

I moved on to biceps, I wanted to try 5×5 barbell curl at the next weight up for me, 110.  The sets were hard, but I did it!  Finished the workout with some calves and forearms work, and a few burn-out sets for biceps.  No cardio last night, I’m trying to give legs a good break leading up to some heavy deadlifts and squatting in a few days!  Next week I’ll refocus on HIIT along with the bench/chest routine.

This entry was posted on Wednesday, March 25th, 2009 at 6:50 am 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.