A week of Max check…
I finished the eight weeks…. Last Friday I did legs, getting all ten sets of ten at 225lbs, then did calves and abs. Saturday afternoon I did shoulders and arms. I was able to knock out ten reps for all ten sets of the dumbbell shoulder press at 65lbs. This was the fourth week in a row that I made an attempt for this and the first week I was able to get it. Then I finished up with standing ezbar curls and overhead dumbbell tricep extensions. It was a good workout and I’m glad it’s over.
Today I hit the gym with the goal of checking my 1RM on the bench and, if there was time, finding out my 1RM for bent-over barbell rows. As it turns out I ran out of time and couldn’t get to the rows, but I was able to hit 325lbs one time unassisted. I did try to get 335lbs, but I needed assistance with that one. I followed a new warm up routine that I read about to try for my 1RM. I started using 315lbs as my estimated 1RM, then started by doing eight reps of 145lbs, which is about 45% of my estimated max. Then I went to 185lbs for five reps, then 215lbs for 3 reps, taking two minutes of rest between each set. Then I went to 245lbs for one rep, followed by 275lbs for one rep, then 295lbs for one rep, but resiting three to five minutes between each set as they got heavier. Then I hit 315lbs for one rep, rested for another five, then hit 325lbs for one rep, rested for about 10 minutes, then tried to hit 335lbs. Like I said, I needed help with this one.
Wednesday I’ll try the same approach to checking my max on squats. Hopefully I’ll be able to get through them a little quicker and check my max on something else as well. I’ve got a feeling that I’ll be feeling pretty sore come tomorrow…
May 4, 2009 at 9:29 am
Way to go Jeff. Those 10×10’s are killer, especially on squats. I’ll be you were whipped.
May 5, 2009 at 2:42 am
Well done on the bench 1rm and getting through the GVT.
Back to the Black powder too - I swear by it now. Both in the gym and on the bike you cant beat it!