August 29, 2007 [speed day] bench
Sets x reps x weight (change from past week, assuming same movement) (rest between sets)
Dumbbell press (7)
4x15x45lbs (60s rest)
-completed 3 sets, 4th set only made 7 reps, didn’t think I could complete a set at first.
Speed bench (5)
2x3x45kgs close grip
3x3x45kgs regular grip
3x3x45kgs wide grip
-no problem
JM press (5)
3x10x25kgs
-no problem, could have gone to 27.5kgs
Supported rows (5)
5x8x45lbs
-no problem
Supported bent over raises (5)
3x8x20lbs
-no problem
Lying dumbbell extension (5)
1 set to failure, 20lbs per arm
-made it to 22 reps each arm, left arm fatigued much earlier but forced it anyway
Reverse grip curls (4)
3x8x25kgs
-no problem
Note:I think this was a good session. Wasn’t confident at first about the 45lb dumbbell press. But got through it.
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