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You mean a vid of you falling on your ass with a heavy barbell?

thats the one im talking about.....wait till u see it....

Summer '07 Upper-Lower Split
UPPER 1 - WEEK 8

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

Regular Rows = 2 sets x 5 reps x 185 lbs (85 kgs)

Low Incline Dumbbell Bench Press = 3 sets x 6 reps x 65 lbs (30 kgs)

Chin-ups = 10 + 5 = 15

Facepulls = 2 sets x 10 reps x 70 lbs (35 kgs)

Bar Rollouts = 2 sets x 10 reps

TOTAL POUNDAGE:-

W9 --->>> 8,060 lbs
W8 --->>> 6,315 lbs
W7 --->>> 7,730 lbs
W6 --->>> 6,780 lbs
W5 --->>> 9,580 lbs
W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs

Overall Impression:-

good workout..no vids though.....ill get some up soon.....

Bench Press: form was spot on

Regular Rows: i dunno but i just couldnt add reps...i didnt feel like it....i dunno why...

Low Incline Dumbbell Bench Press: im happy

Chin-ups: felt great!

Diet: ok diet. not too good.

Overall: good workout. saw VACANCY yesterday....shitty film...will go for Harry Potter this weekend....

have a good week y'all!

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I think it's time you try something different on the bench. Why don't you try a max set of 3?

ok. considering 215 lbs (97 kgs) is my estimated max, what should i lift for 3??? should i be conservative?

Well 3 reps is supposed to be around 90%. But of course everyone is different. You can plan for around 190 or 195. If you warm up very methodically and build up using mostly singles you can probably gauge what you'll be able to do once you get close. Hell you lift fast enough you might hit 200. Just don't break anything

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

hmm....my 5RM is 195.....

ill try for 200 or 205 next time....lets hope it works *fingers crossed*

Your five rep maximum is 195? Did you just check it or something? Damn, your a repper. Hell, at least try 200 and 205. I'm only talking a single triple, remember. That may be light . Again, with the proper warm up you can get really close and kind of gauge how you feel.

How long are the rest periods you take for the 3X3? It seems like you should be able to go a little heavier on those if your 5RM is 195.

Well, after the next workout you'll be in a good postion to gauge where to go.

actually, its 195x4....here's the vid:

[media]http://www.youtube.com/watch?v=UxqpPRxKPZU[/media]

ill try 205.....

Well that was in April. See what you can do.