Monday, January 21, 2013

Non-events Training Saturday: Successful Accessorising

January 19th
Shoulder warmup

1-arm Bench press
10 reps @ 20 kgs
5 reps @ 30 kgs
3 reps @ 40 kgs
8 reps @ 50 kgs PR

Leg press
10 reps @ 165 kgs
10 reps @ 245 kgs
10 reps @ 325 kgs
5 reps @ 405 kgs

1-arm Seated rows
10 reps @ plate 15
5 reps @ plate 17
1 reps @ plate 19
7 reps @ plate 20 PR

1-arm Tri-pushdowns
10 reps @ 50 lbs
8 reps @ 60 lbs
8 reps @ 60 lbs
8 reps @ 65 lbs PR

I AM starting to really enjoy these 1-arm bench sessions. If I can bench a 70 kilo DB just once with the left, that would beat my all time 1 RM of 135. Not far off that now I'm pretty sure. But I may need to start asking for a spot for this exercise.

Made some solid progress with the other pissweak machine-based exercises I do on weekends now, instead of actual SM training. I still intend to source a thinner bar for the yoke (or join Dan over at CrossFit Armed some time) so I can at least try no-arms walking again.

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