I have completed 9 of the 12 workouts so far, and have not missed a rep the whole way through.
Last week I did by first session on monday, second session on tuesday, third session on thursday and fourth session on friday. I felt good on saturday and decided to get a head start on the 3rd week so completed the 9th session on saturday morning too.
So last weeks Bench sessions were as follows...
Monday - 6 sets of 6 @ 117kg
Tuesday - 7 sets of 5 @ 125kg
Thursday - 8 sets of 4 @ 133kg
Friday - 10 sets of 3 @ 141kg
Saturday - 6 sets of 6 @ 122kg
All have been completed with no missed reps, and I have noticed that often even if I do not feel great at the beginning of the group of sets, by the time I get to the 4th, 5th or 6th set the bar speed increases for each rep and I start to feel stronger and stronger. So far I have not felt that tested by the programme, but I do have 3 workouts left to go and they are all heavier than previous weeks.
The main reason I chose this programme is that I felt that the gain in confidence from handling weights between 80-92.5% of my max for multiple sets would set me up very well when i return to a max effort / repeated effort / dynamic effort programme. I will no longer have any doubt in my mind when i lift off 140kg because I can be safe in the knowledge that I can lift well over that weight for 10 sets of 3 reps with no problem. So I will gain more confidence in the 150 and above range. I am striving for a 180kg bench press (raw) in the next few months so I need to be confident with weights around 140 -150 because they will just be ramping weights on my max days.
Still going strong so far, feeling confident.
Phil
No comments:
Post a Comment