Arnold-inclined-bench

Bench 1RM 2015

Mood: Eager.

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:

Test:
Warm-ups
  • Bench 10 reps 70#
  • Bench 5 reps 95#
  • Bench 3 reps 115#
  • Bench 2 reps 135#
  • Bench 2 reps 155#
Test
  • Bench 1 rep 185#
  • Bench 0 reps 205# FAILED
  • Bench 1 rep 195#
  • Bench 1 rep 205#
  • Bench 0 reps 215# FAILED
Results: Proud.

Lemme set the stage.

Here are the goals I set for 2015 back in June 1:

Screen Shot 2016-01-05 at 083741

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.
    https://youtu.be/1hIhHLYaqYk
  • 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.

Daily: Whey ProteinCreatine (for the one extra rep and swoleness) and Fish Oil (joints) everyday.

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.

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