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Bench Press Day
Cycle 4

Overall Impression:

got 5 hours of sleep last night. woke up @ 6 and hit the gym @ 7. it was fucking cold again and all i had on was a t-shirt and shorts (it was 31F)....workout was good though...i fucking need to rework my diet....perhaps i should change that to "i need to actually start eating good food" LOL

The Workout:

Bench Press
- speed-strength work @ 70% of 1RM with 145 lbs x 2 reps x 6 sets
- 2 second Paused Bench Press @ 90% of 1RM with 185 lbs x 2 reps
short and simple.....the strength-speed work was tres easy.

Dumbbell Rows
- 80 lbs x 10 reps x 3 sets
- 80 lbs x 5 reps
- 80 lbs x 3 reps
I tried to video tape this damn exercise and i forgot on the first 3 sets of 10 reps, so i went and tried for 5 reps but i couldnt get it to work. so, i did the last 3 reps again and this time the damn camera actually worked!!! :D

Dumbbell Bench Press
- 70 lbs x 6 reps x 2 sets
scary shit...im gonna reduce the weight to 60 and do 2x12 or something next time...

Facepulls
- 100 lbs x 12 reps x 1 set
i was lazy

Ab Work
skipped :P

Quote:

i know i know...i didnt realize it was only 45 seconds. im so used to being in a constant hurry...and i was listening to this song on my ipod and i didnt realize that i hadnt even waited for the song to complete to replay it...i just added plates, took a deep breath and got under the bar again. im glad i atleast came an inch away from mid-point...i wont do this again...

You have a stop watch don't you? Use it if you have to. You know it's interesting about music and I'll bet this is happening to a lot of people, epecially when you're listening to something with a fast beat, it slows down your perception of time. I'm not kidding. So you end up thinking more time has passed than has, add that to the fact that most people, especially young people, always overestimate time passed during rest periods you have an easy tendency to sell yourself short on rest periods when you need them.

Quote:

Originally Posted by Eric3237 (Post 47719)

yeah Eric, i agree...this has probably happened many times before to many people. im gonna use a stopwatch from now on....im gonna try and make it into a habit.

ok so some new changes to my current program....

im going to be incorporating some Escalating Density Training principles on my upper body days.

right now, this is my exercise selection for bench press day and military press day:

Military Press Day
Press
Pull-ups Density Training
High Pulley Cable Rows
Tricep Work

Bench Press Day
Bench
Dumbbell Press
Dumbbell Rows
Facepulls

this will now be changed into:

Military Press Day:
Press
EDT with Dumbbell Rows and Dumbbell Bench Press for 15 minutes
Facepulls

Bench Press Day:
Bench
Pull-ups Density Training
Tricep Extensions and Bent Arm Pull-overs superset

this is how my training will be from next week....its just a bunch of small small changes...

Pitysister,

this is EDT by Charles Staley:

Escalating Density Training

Escalating Density Training, Phase 2

Compound EDT

EDT Arm Specialization

The EDT FAQ

in short:

choose time zone. ive chosen 15 minutes.

you choose 2 exercises preferably working antagonistic muscle groups. ive chosen dumbbell rows and dumbbell bench press

you take a 10RM or more load for each exercise.

you superset the two exercises

you take no rest

you train for 15 minutes straight with zero rest doing these exercises again and again and again.

simple.

Charles Stahley's parrot: "More work in less time! More work in less time! More work in less time! Arrrk wheres my coffee?!"

I was thinking about what it would be like to do bulgarians and pullups together. I had to stop thinking about it :puke:

^^^ actually, i was thinking about bulgarians and GHRs...:yikes: