Journey to 400 and 600

[evanpiercey]

Sunday April 5th, 2009

Session 3:

Bench Press (Drop – Set Cluster, 95 % - 90 % - 85 % - 80 %)
320 – 305 – 290 – 275 – Performed 1 repetition at each weight, dropping down.
3 sets completed

Dumbbell Floor Triceps Extensions
52.5 x 6
65 x 4
60 x 6
55 x 6

The bench press drop set went really well, and the 320 actually was really easy, felt like I could have banged out 3 + reps. The weights and percentages seemed to be right on for the drop set, each became progressively tougher and once I reached 275, it felt harder than the first rep at 320. Overall, a great day, very tiring though and can’t say that I have ever had a 3-a-day at the gym before, but am pumped for the next workout. I’ll see you guys tomorrow with CORE!

 

[evanpiercey]

Monday April 6th, 2009

Back Squats
135 x 3
225 x 3
275 x 3
315 x 2
350 x 2
390 x 1
390 x 1

Pistol Squats
3 x 5 LR

Low-Cable Twist Squeezing Swiss Ball
7 x 8 LR
8 x 8 LR
9 x 8 LR

Barbell Side-Bends
25 x 6 LR
35 x 6 LR
35 x 6 LR

1-Legged Decline Sit-Ups
12 – 8 – 4 LR x 1

Just did some relatively easy legs and hit the core today. Getting ready for tomorrow which is the second day of Thibs program. See you guys tomorrow.

 

[evanpiercey]

Tuesday April 7th 2009

Bottoms – Up Bench Press (3 inches from chest)
275 x 3 (5 sets)
280 x 3 (1 set)

Iso – Relaxation Bench Press (3 second pause on chest, explosion)
165 x 3 (1 set)
155 x 3 (8 sets)

Lat – Pulldown
15 x 6
17 x 6
20 x 4
20 x 4
14 x 6
E – Z Bar Curls
75 x 6
85 x 6
95 x 6
105 x 6
115 x 6

Seated Row To Neck (Towel)
6 x 8
7 x 8
8 x 9

The second day on the program went really well. The recommendation for the Bottoms up bench press was 80 – 85 % and I utilized about 82.5 % of my max relatively easily. The exercises went well, I had a great overall workout. Ready for the Workout on Thursday where I’ll be doing Negatives.

 

[evanpiercey]

Wednesday April 8th, 2009

Pike-Pullups
2 x 10

Swiss Ball Twists
30 x 12
45 x 12
45 x 12
45 x 12

1 – Legged Situps
12 – 6 x 2 LR

Deadlift
500 x 1 (worked up to)

Just wanted to hit some core today. Worked up to 500 in the deadlift, and it wasn’t easy haha. That’s what I get for not going over 405 on the deadlift for about a 2.5 months though, It will come back fast.