Hey guys,
I realize its been a while since my first post; I'll make sure to post as soon as I finish my work outs from now on. Also I'd like to thank Danny, Frank, and Nathan for their constructive criticisms on my first post.
So first things first: I usually try to workout around 7:00 pm on Tuesdays, around 5 pm on Thursdays, and usually ~ 4 pm on Saturdays and Sundays (although today I ended up going around 7pm).
Sunday (11/15) Work out:
Bench Press:
Warm-up:
45, 95, 135,185, 225- 1x5
Work Set:
275- 3x3
I felt pretty good doing 275, although I struggled with the last set; I managed to complete all three sets though.
Pause Dumbell Bench:
100- Failed at first attempt.
70- 1x3
100 attempt #2: 1x3
100 attempt #3: 1x2
It definitely feels a awkward doing this exercise for the first time; also, I feel like my left shoulder gives out a lot faster than my right shoulder- both times I didn't manage to complete the sets was due to my left shoulder giving up on me. Frank told me it could be that I am overtraining, possibly because I might be benching too much; Im not sure what's the cause.
Cable Row:
190- 1x8
190-1x5, 180- 1x3
180- 2x8
Military Press:
Warm-up:
45, 95- 1x5
Work-set:
145- 1x4- Didn't manage to complete last rep, so I went down to 135.
135- 3x5
I cheated a bit while pressing 135, and Frank caught me... I was sort of doing a jerk press on my first rep (it felt easier), but I stopped... This was my first time doing a Military Press.
It was a pretty good workout. I will add ~2.5 lbs to the MP the next time I do this exercise, 5 lbs the time after that, and so on. My next work out will be on Tuesday- I am trying to develop a more concrete work out schedule, this seems to be one of my big problems. Comments are appreciated.
Sunday, November 15, 2009
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I may have used the wrong word when I called it "overtraining," since that has specific connotations. Regardless, you should be sure to balance benching with a sufficient amount of rowing and other prehab/rehab work or your shoulders will develop all sorts of problems. Deadlifting can also help with this.
ReplyDeleteIf you do either RTS (what I'm doing) or the Texas Method (from Starting Strength), you should be fine. The problem with unplanned workouts is that people tend to do what we're good at/like to do, which means benching all the time (for you) or deadlifting all the time (for me), which is no good.
Ok, now I know who JC is. Welcome!
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