Wednesday – Push Workout

  • Bench Press
    • 135 lbs x 12 reps
    • 205 lbs, 5 sets x 7 reps*
  • Standing Shoulder Press
    • 95 lbs x 15 reps
    • 145 lbs, 3 sets x 7 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 105 lbs, 3 sets x 7 reps**

Comments:

* I did 11 reps on the last set which was frustrating for me since 11 reps with 205 lbs works out to be the same 1 rep max PR as 12 reps with 200 lbs using a 1 rep max calculator.

** I did 12 reps on the last set but it felt like I could have done 15. I am not sure why I am so strong in this exercise but at the same time am having trouble increasing my bench press strength.

Saturday – Push Workout

  • Bench Press
    • 135 lbs x 12 reps
    • 200 lbs, 5 sets x 7 reps*
  • Standing Shoulder Press
    • 95 lbs x 15 reps
    • 140 lbs, 3 sets x 7 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 100 lbs, 3 sets x 7 reps
  • High Bar Box Squat (w/o belt, 14″ box)
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 3 reps

Comments:

* I did 12 reps on the last set once again to test my strength. However, this time I barely made the last rep. I hope to go up in weight the next workout as I would like to break my current 1 rep max PR of 280 lbs.

Using a 1 rep max calculator 12 reps with 200 lbs is equal to a 280 lb 1 rep max. However, this set was performed last and not first. If I did my first set to failure after warming up I am sure I could have done at least 15 reps.

Friday – Pull Workout

  • Barbell Row (w/o belt, w/o straps)
    • 135 lbs x 12 reps
    • 225 lbs, 5 sets x 7 reps*
  • Barbell Upright Row
    • 100 lbs, 3 sets x 7 reps
  • Barbell Curl
    • 100 lbs, 3 sets x 7 reps

Comments:

* I didn’t increase the weight on the barbell row because I want to give my bench press a chance to keep up. Most people should be able to row as much as they can press but in my case my back strength has overcome my chest strength.

I also did 12 reps on the last set to test my strength. Nevertheless, I am going to keep the weight light and focus on using good technique and allow my grip a chance to develop. I have used straps for over a year but now I want the grip strength to match. In the process I am hoping to build bigger forearms and hopefully this transfers to biceps as well.

Thursday – Push Workout

  • Bench Press
    • 135 lbs x 12 reps
    • 195 lbs, 5 sets x 7 reps*
  • Standing Shoulder Press
    • 95 lbs x 12 reps
    • 135 lbs, 3 sets x 7 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 95 lbs, 3 sets x 7 reps

Comments:

* I did 12 reps on the last set to once again test my strength. I may have started my new strength cycle with too light of a weight but I believe this allows my body time to adapt as I slowly add weight each workout. My best efforts are 225 lbs for 5 sets of 7 reps and am looking to get past this barrier.