Tuesday, April 27

I didn’t have to go into work today, though I did some work over the telephone and computer.  Not having to drive in traffic suited me just fine, as yesterday’s sore throat was still poking around.  While at first I thought that I wouldn’t be able to make it to the gym, by late afternoon I was willing to risk a short visit, starting a new bench press routine.  Bench press?  Even though I’ve been doing dips for chest and triceps work the siren call of the bench press was too much to resist.  To apply the new routine, I had to figure out my one-rep maximum (1RM), the most I can bench for a single rep.  A few years ago I benched 285, but because I’m out of practice I figured that it was best to be conservative and assume a 1RM of 255.  The routine calls for four sets of three at 80% of 1RM, one rep at 87.5%, and as many reps as possible at 60%.  After rounding a bit this worked out to 4 x 3 x 205, 1 x 225, 11 x 165.  I also did a few warmup sets, 4 x 135, 4 x 155, 4 x 185.  All in all it went fine, and here’s hoping I’ll stick with the routine and see my pathetic bench get a little less pathetic.

Published in: on April 28, 2010 at 3:25 am  Leave a Comment  

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