Training update: Wednesday - Bench Press & Chin-Up....

Last Wednesday was re-test day for my 1 rep max in the Bench Press and my 3-rep max in the Chin-Up.

Having had a later than normal night (for me) on Monday (11.30pm) I'd managed a before 11pm bedtime Tuesday night.

Not as early as I'd liked. A friend had suggested a trip to the cinema and I took her up on it. We went to see 'A Serious Man' by the Coen Brothers. I've seen and enjoyed (to varying degrees) a few of their other movies including O Brother, Where Art Thou, Raising Arizona, Miller's Crossing and The Big Lebowski.

A Serious Man had some great performances in it and was funny in places though, overall, it wasn't my kind of film.

The thing I enjoyed most about A Serious Man was the soundtrack; lots of Jefferson Airplane (a favourite of mine) and a smidgen of Jimi Hendrix (another favourite).

I digress.

I went into the Wednesday re-test not feeling as fresh, sharp or focused as I had on previous sessions. I had matters of a personal nature on my mind and instead of blocking them out I did my best to use them as fuel for the workout.

I stretched out and warmed up as usual. I had set a all time PB in the Bench Press during week 8 of 122.5kg which I was, quite frankly, thrilled with.

I set an ambitious target of 130kg for a new PB. I felt I had a shot at it, and wanted to do my best to get it.

I performed 3-4 warm-up sets and then loaded the bar to 130kg. I set up. I psyched up. I lifted the bar and went for the rep.....

I lifted it 2-3 inches off my chest and that was it.

Failure.

Oh well. I unloaded the bar. Re-loaded it to 127.5kg, rested 4-5 minutes and tried again.

Failure.

Same with 125kg, 122.5kg, 120kg, 117.5kg, 115kg, 112.5kg.

My 1 rep max for that day was 110kg. 5 kg less than I achieved on my original test day back in October 09, and a full 12.5kg less than at the end of December. Go figure.

Maybe I was more tired and less focused than I realised? Perhaps the jump to 130kg was too ambitious?

Answers on a post-card please etc....

I re-grouped and turned my attention to the Chin-Up, After all, I'd set a Bench Press PB 8 weeks back and could take comfort from that. Plus it was my responsibility that I wasn't rested enough, so I hastily put the mental stick i was using to beat myself up with away - that's a habit I've done my best to leave behind.

As Sue Maes says 'Forgive yourself, and others, everything' - hear hear.

My goal for the Chin-Up had originally been my bodyweight plus an extra 25kg - up by 6.5kg on my original 3 rep max of 18.5kg.

Having failed to meet my expectations on the bench press, I revised this target to 21kg - up by 2.5kg.

I got a single rep and that was it.

I rested 4 mins and went again with 18.5 kg. My goal was to match was I originally set.

I got my 3 reps though my form really wasn't up to my usual standards.

I dropped down again to 16kg and got 3 good reps.

If I'm generous I'd say I matched my original PB, if not I could say I was down by 2.5kg. Either way, it's not what I was after or was expecting to happen, even taking into account that I'm approx 5lbs heavier in terms of bodyweight than when I originally tested in October.

I re-focused on Friday's re-test - the Box Squat. Judging by my improvement on Monday I felt sure i could post a new PB and take comfort from that.

More on that to follow.

Stay well and happy.

Cris (El Baron)

Comments

[Dan "Norseman" Norman]

Monday

Floor Press -1rep with 110kgs 4 sets blast up. Lots of rest between sets

Wednesday

Weighted Dips -1rep with 30-50% of BW added 5 sets. Lots of rest

Friday

Half Up Chins Goal+15kgs max reps 3 sets
BW Speed Chins 3 reps 3 sets

Saturday Carb Load 500-600gms

Sunday Retest

Bench 60/70/80 2 reps
110/120 1 rep rest 5 minutes
127.5

Pullup BW 2 reps
Sling it all on do it.

Try that Baron

Dan.