PotD 2/16/2010 – Workout Log
by codemonkey 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.