I wanna say this. When I do this test next year, I am not so sure I will take a week off like I did this year. The rhythm is just not there.
In hindsight, I should have planned a deload the week before. But time wise, I did take full advantage of the time off and spending super sweet time with my wife and family.
Here’s the test:
- Bench 10 reps 70#
- Bench 5 reps 95#
- Bench 3 reps 115#
- Bench 2 reps 135#
- Bench 2 reps 155#
- Bench 1 rep 185#
- Bench 0 reps 205# FAILED
- Bench 1 rep 195#
- Bench 1 rep 205#
- Bench 0 reps 215# FAILED
Lemme set the stage.
Here are the goals I set for 2015 back in June 1:
Now lets address this goal by goal before we get to the main lift goals:
- Deadlift 6 plates for 3 reps – This is my BS lofty goal. I set this not really knowing what my body could do with lifting. But now I know that I am about 2-3 years away from hitting this. For right now, I am aiming for 5 plates for Jan 2017.
- 1 pull-up unassisted – I am not there yet but I am much much closer. I haven’t worked on this for a few months but I do go heavy on lat pulldown machine. (Right now, I can hit 200# for 3×6.) What I want to do is assist my lifts by bring the 100s training days back but with adding one more in: the KB Press for High Reps. Just because with training 3 days a week, I have to fit in Shoulder accessory lifts where I fit in.
- 100 push-ups weighted – Every so often, I will test this but I am going to drop this from training just to save my elbows.
- 150# Kroc Row – I am at 120# . I am so dang close.
All that said, I aimed for 225# for plate and missed it by 20#.
But on the bright side, I added 55lbs. to my bench in 23 weeks of training. I cannot be disappointed with that.
Onward to Squats!
Supplements: 2 doses of C4 taken 30 minutes prior to working out.
Food: 3,512cal 352c 135 f 169p
During the holidays, I am eating a lot less so when doing these test days, I have to go back to my training day cals.