Came in feeling pretty well, and well here's the breakdown:
Bench:
Workset-
275- 1x1
300@8?-1x1
325@9.5?(+10 PR)- 1x1
335@10- Failed (though I manage to get it some part of the way up...)
335@10- Failed....
Paused Dumbbell Bench-
70- 1x5
80- 1x3
90- 1x2
100- 3x2
Rows-
190- 4x8
Military Press-
Warm-up- 45, 95- 1x5
Workset-
145- 1x5- This set was too tiring...
145- 1x5- Had to rest after my third rep, then I finished the last two reps. I think benching took a lot out of me..
Not a bad work out. Tips/Comments appreciated.
Thursday, December 3, 2009
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-- To adjust RPEs better, you can read Nate's notes on RTS here: http://people.csail.mit.edu/beckmann/misc/rts-notes.pdf (table 1).
ReplyDelete-- This is probably a general question to everyone. In seated cable rows, what is the maximal weight in MIT (meaning, entire stack)? Isn't it 300? So what's the reason for using only 180 / 190? Is this some kind of restoration / rehab stuff? I don't get it.
How much weight should I pulling?
ReplyDeleteIf you are shooting for 8 reps, then pick the maximum amount of weight that can be used (with good form) for 10-12 reps. Supplementary exercises are not the right place to go crazy, but you still have to put in some effort.
ReplyDeleteOk will do. Thanks.
ReplyDelete