Day 27- Sub-11 in Sight – 9/11/08
Upper Body
Strength-Speed
Mag An-1
Morning weight: 173 lbs
Out of Rotation- 3 minutes between sets
REA Bench Press-
3 x 140 lbs (+5 lbs / 60% AW)
3 x 115 lbs (51% AW)
3 x 140 lbs
3 x 115 lbs
3 x 140 lbs
3 x 115 lbs
3 x 140 lbs
3 x 115 lbs
Rotation- 2 minutes between exercises, 30 seconds between weight change
REA Curls-
3 x 85 lbs (+5 lbs)
3 x 65 lbs
3 x 85 lbs
3 x 65 lbs
REA Tricep Extensions-
3 x 105 lbs (+20 lbs)
3 x 85 lbs
3 x 105 lbs
3 x 85 lbs
Out of Rotation- 2 minutes between sets
REA Front Raise-
3 x 30 lbs (+5 lbs)
3 x 30 lbs
3 x 30 lbs
3 x 30 lbs
3 x 30 lbs
This was a great workout. I decided to go to 3 reps for all my movements so that I could focus purely on power output- the number of reps is really irrelevant. I’m pretty confident that a 260 lb bench press is in the bag on Sunday, but we’ll see.
I’m also going to be doing my lower body rest / recovery stuff before I go to bed:
Seated Hip Internal Rotations w/ yellow band-
3 x 15
Standing Leg Circles w/ slight internal rotation-
3 x 10 x 3 positions x both directions
ISO Wall-sits- (emphasis on hamstrings)
3 x 30 seconds
Side-steps w/ bands- (works gluteus medius)
3 x 10 x both directions
And, to make things even more interesting, I’ll be fasting from now until about 1 P.M. tomorrow.