Monday – Push Workout

  • Bench Press
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
    • 135 lbs x 15 reps
  • Seated Dumbbell Press
    • 30 lbs x 15 reps

Comments:

* My strength level was down today. I am not sure if it was the raining day or if I over trained a little and it will take some time to recover. I am frustrated that I keep adding weight to my pulling exercises but am having great difficulty increasing my bench press. I often wonder if I am too skinny and should continue with partial reps until I gain much weight. Most heavy bench pressers have a high weight to height ratio.

I also think that the soreness felt in my right shoulder that hasn’t subsided complete from the previous week is a result of over stretching the shoulder joint when I bench press. For awhile I was adding much weight to my bench press again and then I completely plateaued. One day I went to work out and my shoulders particularly the front delt region was very sore and it hurt as I lowered the bar to my chest.

The last time I benched heavy I was 225 lbs body weight and now am only 190 lbs. In fact I have never been able to reach the same weight I used to lift in the bench press since this time however, I have surpassed my strength level in the every pulling exercise as well as the shoulder press, skull crusher, and front squat. So not only am I lighter but I do believe the weight is distributed differently. I still look relatively skinny at 190 lbs, 5’8″ tall.

I have a friend who is a heavy bench presser. His whole routine is centralized around this exercise although he won’t admit it. He can out bench me at the same body weight of 190 lbs but he is only 5’6″. For me to be the same height to weight ratio I would have to beĀ  220 lbs and indeed when I was that heavy I could bench press just as much as he could. In practice 1 inch below 6′ can make a difference of 15 lbs body weight and one inch above 6′ a difference of about 10 lbs. This is not an accurate algorithm but it does reflect how much extra weight is required to have the same height to weight ratio.

Monday – Leg Workout

  • High Bar Box Squat (w/o belt, 14″ box)
    • 135 lbs x 7 reps
    • 205 lbs x 5 reps
    • 245 lbs x 3 reps
    • 285 lbs x 3 reps*

Comments:

* I hurt my lower back on the left side on the second rep. I believe I had the box farther back than I normally do and it caused me to lean forward a bit. It is hard to adjust the placement of the box as I have to walk the weight out from the rack.

Saturday – Leg Workout

  • High Bar Box Squat (w/o belt, 14″ box)
    • 135 lbs x 7 reps
    • 205 lbs x 5 reps
    • 245 lbs x 3 reps
    • 285 lbs x 3 reps*

Comments:

* I missed the third rep in that I didn’t go all the way down to the box. I felt a little tired this week, had sore shoulders, and felt a slight pull in my lower back on the left side. If I was at my best I might have been able to complete all three reps. Nevertheless, this is a new personal best for me. The last time I peaked out was at 275 lbs for 3 reps. I also have the option of losing the box and continue with a regular high bar squat to reach a heavier weight.

Wednesday – Pull Workout

  • Power Clean (w/o straps)
    • 135 lbs x 3 reps
    • 185 lbs, 5 sets x 3 reps*
  • Weighted Chin-up (BW = 191 lbs)
    • 22.5 lbs, 3 sets x 7 reps
  • Barbell Cheat Curl
    • 140 lbs, 3 sets x 7 reps

Comments:

* I failed on the 2nd rep of the first set and the third rep of the fifth set however, I was still able to manage to do three reps on each set. I believe my focus was off today and the power clean is definitely a movement you can’t perform while you are day dreaming.