I like to eliminate subjectivity whenever possible. To that end I am going to use the one rep max calculator to figure out how many reps I have to do on the last plus sets in order to show improvement over the previous week. As an example; last week the predicted one rep on the bench was 180 so on the 3+ set this week I had to do do 10 reps in order to get that number up. I got 10 which make the predicted 1 rep 187. So it worked out.
THURSDAY'S WORKOUT
Ride bike to gym w/u
DROM
Dead lift 5 @ 115/5 @ 140/5 @ 170/3 @ 195/3 @ 225/3+ @ 250 (got 8)
8 was not enough as that only gave me a P1RM of 310 which was lower than last week
Push ups 3 x 20
Floor wipers 10/8/8 @ 100
Bike Sprints 7 x :30on/:60off
cd 3 minutes
FRIDAY'S WORKOUT
Ride to the gym w/u
DROM
Bench 5 @ 65/5 @ 80/5 @ 95/3 @ 110/3 @ 125/3+ @ 140 (got 10) P1RM 187
My squat numbers are finally lower than my bench numbers.
Pull ups 3 x max 4/4/4 (weak sauce)
Reverse hyper 3 x 5
Tabata Row 757 meters/1:45.6 avg. pace/35 avg. Sr
93/93/93/95/95/96/96/96
First 4 were a little slow.
I am a little tired this week stress and not sleeping well are taking their toll.
THURSDAY'S WORKOUT
Ride bike to gym w/u
DROM
Dead lift 5 @ 115/5 @ 140/5 @ 170/3 @ 195/3 @ 225/3+ @ 250 (got 8)
8 was not enough as that only gave me a P1RM of 310 which was lower than last week
Push ups 3 x 20
Floor wipers 10/8/8 @ 100
Bike Sprints 7 x :30on/:60off
cd 3 minutes
FRIDAY'S WORKOUT
Ride to the gym w/u
DROM
Bench 5 @ 65/5 @ 80/5 @ 95/3 @ 110/3 @ 125/3+ @ 140 (got 10) P1RM 187
My squat numbers are finally lower than my bench numbers.
Pull ups 3 x max 4/4/4 (weak sauce)
Reverse hyper 3 x 5
Tabata Row 757 meters/1:45.6 avg. pace/35 avg. Sr
93/93/93/95/95/96/96/96
First 4 were a little slow.
I am a little tired this week stress and not sleeping well are taking their toll.
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