Quick intro I lift raw always have always will it just fits my fitness goals better. Last night my ego got the better of me. A real paused 400lb+ raw press is a great accomplishment, top men in the sport are pushing 500 to 540 raw, with my small amount of training and experience I should be pumped. I moved the 405lbs extremely well so I made the jump for an all time PR (personal record) at 435lbs I felt a sharp strain in my left pec on the way down, no tears but a strain. Advil and ice followed by a week off chest. Sadly that means no speed training Saturday. Life lesson to remember as I come back to this post next time its max effort day KNOW YOUR LIMITS! Its good to push past them at a reasonable pace. Like abs good heavy lifts are made in the kitchen and during your 8 hours of rest.
1/29/2014
Training Log
Warm up walk 3mph 10 min level 10 grade uphill
Full body stretch focused on hips and back arch
Bench Press Training:
Bar 2x10
145lb 1x5
185lb 1x5
225lb 1x3
275lb 1x3
315lb 1x3
365lb 2x1
405lb 1x1 (Tied PR fastest cleanest press called Rep)
435lb 1xFAILED
Typically I would move to 3 sets of 9 reps on flat or incline dumbell press but due to the pec strain I skipped that. I use my speed day on Saturdays for hypertrophy training.
Triceps training:
Again here I would do Close grip bench 5 sets for 10 reps of 225lbs but with the pec strain I dropped it.
Tricep V bar push down:
Half stack 1x25
3/4 stack 1x25
full stack 3x20
Rope Pull downs:
1/4 stack 4x10
Tricep kick back dumbell:
35lb 1x10
40lb 2x10
45lb 3x10
Hammer strength tricep press:
35lb 1x20
45lb 1x20
70lb 3x15
My usual finish to tri work is a skull crusher
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