Tag Archives: Skull Crusher

Wednesday – Push Workout

  • Bench Press
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 235 lbs, 5 sets x 3 reps*
  • Standing Shoulder Press
    • 115 lbs x 15 reps
    • 135 lbs x 12 reps
    • 170 lbs x 3 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 100 lbs, 2 sets x 15 reps

Comments:

* I failed on the third rep of the last set and believe it was a matter of thought. My focus seemed off and I performed the first tow reps slower than I normally do. I felt discouraged about this as my personal best is 250 lbs for 5 sets of 3 reps within this program. So I decided to take a five minute break and try again. To my surprise I was able to do all three reps and this sixth set felt easier than some of my other previous sets. I believe it was a matter of focus.

Monday – Push Workout

  • Bench Press
    • 135 lbs x 12 reps
    • 220 lbs, 5 sets x 7 reps*
  • Standing Shoulder Press
    • 115 lbs x 12 reps
    • 160 lbs, 3 sets x 5 reps**
  • Skull Crusher
    • 45 lbs x 20 reps
    • 120 lbs, 3 sets x 7 reps

Comments:

* Completing the seventh rep on the last set was hard to do but nevertheless it is a great accomplishment to be able to lift this heavy again. I haven’t been able to bench press this much since around this time last year.

** I failed on the fifth rep of the third set.

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.

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.