BENCH:
(test for one rep max)
65lbs x8; rest 2 min
80lbs x5; rest 2 min
95lbs x3; rest 3 min
110lbs x1; rest 3 min
120lbs x1; rest 4min
135lbs x1; rest 4 min
140lb x1; rest 4 min
145lbs x1; rest 4 min
150lbs x1
135lbs x2
••••••••••
FACE PULLS:
60lb x15
HAMMER CURLS:
25lb x10
GLADIATOR CURLS:
15lb x20
••••••••••
Today was the first day of my new program. I'm doing a 12 week program based off of West Side Barbell's Conjugate Method. Today was max effort bench day and I'd say that it went fairly well. I didn't even injure myself. I'm surprised that I got 150lb max. It was ugly and tough but I ground it out and made one rep. My ass was high, the bar path was horrendous, but I did it. And I did it with no spotter. I just told Emily that if she heard me calling her, come down and pull some weight off of the bar. Hey, you gotta do, what you gotta do!
I have a video of the 145lb lift and the 150lb lift. Both show me that I need serious work on technique because my bar path is like a friggin "S" curve. So, while I realize that I wouldn't win any lifting comps, I did actually score a win in the personal column. I started a new program, and I followed it. It seemed like there should have been more work, but I'm going by the program. Tomorrow is a max effort squat day. I'm excited for that now too. Each week sees two max effort days and 2 dynamic effort days. It's a 4 day split. I'm planning on maybe using the three off days for stretching, rolling, etc.
145lb
150lb
The video cuts out at 30 seconds because my phone died.
But trust me, I racked that bar.
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