Training – Upper

Bench Press (kg)

8 x bar
8 x 40
5 x 60
5 x 80
3 x 100
3 x 112.5
3+3 x 127.5
1 x 140
2 x 140
5 x 120
9 x 100
8 x 100
5 x 100
10 x 60

Barbell Row

4 sets of 8 with 100kg
10 x 60kg

Incline Bench Press

4 sets of 8 with 50kg

Skull Crushers

3 sets of 8 with 70lbs

CGBP

10 x 70lbs

Barbell Curl

3 sets of 8 with 50kg

Cardio: 30′ Stationary Bike

Notes:
At last, exams are over, now its vacation time. Today’s workout was very good, its been a while since I had a workout this good. Motivation was there, strength was there too. Truth is I’ve stopped dieting and upped the calories. The funny thing is that during the negative range of motion I’m very shaky and unstable but then *kapow* I explode and the weight seems puny. During my first set of 140 I thought that I would fail but I’m glad that I was mistaken. I’d say that I might hit even 150 had I tried but I said “its a marathon not a sprint” so I left something in the tank for the next time.

I should note that I finally got to use once again the mat that I put under my feet during winter while bench pressing because the floor is really slippery and without it you can’t use leg drive. I couldn’t find it anywhere for quite some time and my bench suffered because of it.

floor is slippery? use a mat!

Ed Coan has recently set up a youtube channel as well and is answering various training related questions. Check it out.