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Old 02-11-2008, 07:13 PM
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_Wolf_ _Wolf_ is offline
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Location: Trinity University, San Antonio, Texas
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Military Press Day
Cycle 6


Overall Impression:
so...i am back to standing barbell military presses. finally. lots to talk about today's workout.

firstly, i worked out in the evening today. i had had only 1 meal prior to this. that meal consisted of a sandwich with roast beef, plenty of red wine vinegar and half a pound of tofu on the side. thats all. i also slept for 4 hours last night. i was NOT expecting to bring my "A" game to the gym. far from it. but, i was pleasantly surprised...

weighed in at 173 lbs today.
The Workout:
Standing Barbell Military Press
- bar x 15 reps
- 95 lbs x 6 reps
- 125 lbs x 4 reps
- 135 lbs x 2 reps
- 145 lbs x 1 rep
- 155 lbs x 1 rep (old PR)
- 160 lbs x 1 rep (New PR)
- 145 lbs x 1 rep x 5 sets
So, i set a brand new PR today. rest intervals from 95 to 135 were timed in at 2 minutes. from 135 to 155 rest was 3 minutes. i took 3.5 minutes before 160. the singles with 145 were clocked in with rest intervals at 2 minutes.
ok, so details about this. my motion was smooth and very easy. i could've done 165 if i really wanted to but i wanted to be conservative. i had taken my micro-loading plates with me to the gym but im happy i didnt have to use them on the heavy sets, before i used to sort of "stall" at mid point. now, i slow down only when it comes close to locking out. im very happy with this.
160 is 93% of my BW and thats a lot to press overhead. especially since i did it with perfect form - bar touching clavicle and zero leg drive. i wish i had taken a video....the whole damn football team was there so i barely got to grad a power cage....i grabbed one and left 4 guys who turned up just a second behind me without one and they were kinda annoyed...oh well
regarding the 5 singles i did with 145, they were more or less ok. my total number of sets above 90% of my 1RM are 8. (145, 155, 160 and then the 5 singles with 145). i wish i had taken longer rest intervals. initially the first couple of singles felt very light but i was pressed for time so i kinda didnt take the extra rest that i should have. i was able to do all the 5 singles without having to "grind out" even one of them. im very happy about this but it would've been even better if i had just taken the time to rest. ah well, next time.

EDT Training for Time Block = 15 minutes
- Flat Dumbbell Press @ 50 lbs = 11 + 11 + 10 + 8 + 8 + 8 = 56 reps total (+13 reps from last time and -5 lbs)
- Dumbbell Rows @ 60 lbs = 10 + 10 + 10 + 10 + 10 + 10 = 60 reps total (same reps as last time and +10 lbs)
ok so i kinda goofed up on this. i forgot that last time i had taken 55 lbs for the flat bench press....i forgot to enter that in my logbook so i took 50 this time (being conservative). next time ill take 60 and for dumbbell rows ill use 70.

Facepulls
- 100 lbs x 10 reps x 2 sets
nice!

Ab Work
- Lat Pull Down Sit-ups = 90 lbs x 4 reps x 2 sets
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