Dave's Not Here

PotD 2/16/2010 – Workout Log

by on Feb.16, 2010, under Workout Logs

Today’s Pain of the Day was a little different than usual. It was my first low-rep, heavy, push day. Which means, doing heavy bench. I’ve read a lot about using a power rack for it, so I decided to give it a try.

I set up the bars on the power rack, and put the bench in it. I laid down with the bar just touching my chest — it was about .5″ over the safety bars. I exhaled, and I could roll the bar over my head, and escape. Perfect.

When I benched, on my second set, I failed early. And, I got stuck. So, I rolled the bar up, like I practiced, and I was set. Perfecto! I can now bench heavy, safely knowing that I won’t get stuck! Who needs a spot? muahahahaha

The Workout

  • Cardio: 5 mins
  • Circuit (x2)
    • Bench: 185#/6, 185#/2 — Note, I should have only done 5 the first set, and saved my strength for the 2nd.
    • Incline DB Press: 60#/7, 60#/5 — I had trouble getting the 65# weights to my shoulders.  So, I used 60#, which was a bit light.  Next time, I’m going to use my knees to kick the weights up there.
    • Decline Flies: 40#/5, 40#/5 — Need to up the weight.
    • Shoulder Press: 40#/6, 40#/3 — Should have only done 5 first set
    • Bar Dips:  BW/8, BW/5 — This was actually MORE than on my lighter day.  Weird.
    • Rope Pull Downs: 80#/6, 80#/8 — Was cable pull downs, not rope, since I’m not wearing gloves any more.  Should have used more weight.
  • Cardio: 5 mins + 2 mins cool down.  Did the entire 5 mins at 6.0MPH

All in all, much better workout than normal.  I don’t know if it was the heavy weight, or finally getting back into the groove after San Juan.

Original Post

Leave a Reply

You must be logged in to post a comment.

Looking for something?

Use the form below to search the site:

Still not finding what you're looking for? Drop a comment on a post or contact us so we can take care of it!