New Year, New Log: -GSP-'s W/O Log - Page 7 - MMA Forum - UFC Forums - UFC Results - MMA Videos
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post #61 of 285 (permalink) Old 02-20-2009, 06:43 PM
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Why is that bad compared to your usual bench? 155x10 is strong... and isn't your max only 210?




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post #62 of 285 (permalink) Old 02-21-2009, 10:23 AM Thread Starter
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Why is that bad compared to your usual bench? 155x10 is strong... and isn't your max only 210?
I was expecting to hit more. I've hit 220 before but haven't hit that in about a good six months. I don't know, the whole session sucked.
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post #63 of 285 (permalink) Old 02-21-2009, 03:24 PM
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I was expecting to hit more. I've hit 220 before but haven't hit that in about a good six months. I don't know, the whole session sucked.
Well if it was my bench session I'd be happy

Also you should split up your bench sessions into higher rep days(RE), and then lower rep days(ME). Do like 4-6 sets of 8-12 reps on RE day, and 5-7 sets of 1-3 reps on ME day.




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post #64 of 285 (permalink) Old 02-21-2009, 07:27 PM Thread Starter
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Well if it was my bench session I'd be happy

Also you should split up your bench sessions into higher rep days(RE), and then lower rep days(ME). Do like 4-6 sets of 8-12 reps on RE day, and 5-7 sets of 1-3 reps on ME day.
I was thinking about doing something like that but never really worked it out. Maybe when I get some time after I get home from my GF's tonight I'll scheme something together. I'm about to give up on this Sheiko training already, haha.
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post #65 of 285 (permalink) Old 02-23-2009, 03:35 PM
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I was thinking about doing something like that but never really worked it out. Maybe when I get some time after I get home from my GF's tonight I'll scheme something together. I'm about to give up on this Sheiko training already, haha.
Sheiko is a lot of volume, for sure, but the weights are generally a little lighter. They do less intensity, but way more volume. I wanna do a full sheiko cycle one of these days...




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post #66 of 285 (permalink) Old 02-23-2009, 06:46 PM Thread Starter
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02.23.09 - Max Effort (ME) Chest

Bench Press
135x5
160x5

175x3
180x3
185x3
190x3
190x3

205x1
210x1 (lockout with help of spotter/partner)
205x1

DB Bench Press
55x19 (failure)
65x11 (failure)

Incline Press
135x10
145x8
155x6

Fly Machine
85x10
100x10
115x10

Ab Supersets
-Hanging Knee Raises: 15 reps x 3 sets
-Roman Chair V Ups: 10 reps x 3 sets

**RE lower body tomorrow.**
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post #67 of 285 (permalink) Old 02-23-2009, 07:36 PM
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Nice benching man! Great job, keep up the good work

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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post #68 of 285 (permalink) Old 02-23-2009, 08:12 PM Thread Starter
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Thanks. The volume killed my efforts at going heavier on the singles. I'd say 225 is an accurate assessment for my current 1RM. Definitely a pretty good workout. I'm going to stick with this ME & RE thing that wukka suggested.
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post #69 of 285 (permalink) Old 02-23-2009, 08:15 PM
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Damn, nice benching. And I agree that your volume before hand definitely effected the heavy singles.




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post #70 of 285 (permalink) Old 02-23-2009, 08:17 PM Thread Starter
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Damn, nice benching. And I agree that your volume before hand definitely effected the heavy singles.
Yep. Thanks again on all the advice you have given me. I know it's only one workout under that ME & RE effort routine type of deal but I felt good and will stick with it.

I appreciate all the feedback and thoughts on how I can improve. Without the feedback from you, recon, and Negation I probably would still be stuck trying to break through my shitty plateaus.
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