Sunday, January 24, 2010

Catch-Up through 1-24-2010

January 24, 2010

12 mins 1.73 mi

OHP @ 125# (9, 5, 4, 3, 3) +
Seated Rows @ 110# x 8
5 Rounds

Lateral Raises 15# x 4 x 8


The overhead press is finally coming to. A 125# OHP for about 10 reps, can be used to estimate a 1 RM of about 160#, still below my bodyweight but not impossible far way. I think the next session I step-up to OHP @ 135#.


January 23, 2010

12 mins 1.62 mi (Woodway)

IBP 135# x 10, 215# x 5, 4, 205# 5, 4 +
Lateral Pull-Downs 110# x 10
5 Rounds

OHS
135# x 6, 8, 7
145# x 7

An all around nice workout. The long-standing goal is 225# x 10 for the IBP before switching to a regular flat-bench press centric chest workout. The OHS technique is getting better. I'm projecting that by the end of 2010, I'll be doing the OHS @ 185# (BW) for 8 - 12 reps.

The chest-centric goal is 315# for 6+ reps on the flat bench. That's, relatively, a long shot. Stay tuned.

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