Day 85: Set Some New Bench Marks

Today was one of those days were you say to yourself you are going to pass what you have done in the pass and really try to max yourself out.  The great thing about lifting weights is the more you do it the less intensely sore you get.  A few months ago I was sore for a week after lifting and now a day or so at the most. 

With that in mind let’s start with shoulders.  I have been doing the basic shoulder press for a while now.  I am not worried about plateauing since that is usually something that happens after you have hit your max lift.  I loaded the plates on to the press.  Usually I have been maxing out around 100lbs or 50 per arm.  I did some light warm up and loaded the weight.  120lbs press was hard but not stressing.  I increased to 140lbs press.  I got six and half up.  That just increased my max press by 20lbs.

Next up pull downs.  Previously I maxed out at 160lbs and that was pushing it.  I barely got 6 reps out.  I loaded up the plates and broke out 10.  So I kept going to 180lbs where I completed 7 reps and a static hold for 10 seconds.  My lats were burning.

I tackled the bench press next.  I maxed this out at 180 as well.  I could only get 6 reps in before my arms turned to jelly.  I was happy since my previous bench was 140lbs. I can tell I am getting stronger. 

I like to rest my arms before hitting triceps and biceps so I am on to legs.  Previously I had loaded 450lbs on the press and knocked that out with no problem.  I increased to 540lbs.  I knocked out a dozen reps at that weight and my legs felt like they could keep going.  I increased to 590lbs and pushed out another dozen reps.  Clearly I haven’t come close to maxing out my leg press yet.  My problem at this point was that my legs were too shot to make a go at 630lbs.  Next time.

Triceps were next.  I made my way to a pull down station and dialed it in to 75lbs. My problem with the pull downs is countering the weight so that it doesn’t feel they are lifting me up.  I was able to get 6 reps out.  I lowered to 55lbs and had an easier time at it. 

Biceps were last.  Its hard to judge my biceps especially since I save them for last they are usually shot from all the other lifts that I don’t feel as if I get an accurate max out for them.  I maxed out at a 60lbs curl but next time I go in I will test them.  I feel like I may be capable of 80lbs. 

That was the day at the gym.  I finished out by joining Kelly on the elliptical for a cool down walk.

Daily Recap:

Matt: Pushing plates for 35 minutes

Kelly: elliptical for around 40 minutes.