5/11/15 – Week 3, Day 2 – ME Upper

My prayers were answered today when an old high school friend walked into the gym right before I started my training session. J.P. and I go way back and his intensity was exactly what I needed to push me today. J.P. graciously spotted and pushed me during my heavy chest work today and I cannot thank him enough for dropping everything to help me out.

  • Stretch and Warm-Up
  • Floor Press
    • Bar x10, 135×5, 185×5, 225×3, 275×3, 295×3, 305×3, 315×3
    • 225×3, 255×3, 285×8
  • Close Grip Bench
    • 225×10, 245×8, 255×6
  • Dumbbell Floor Press
    • 100×20, 110×20, 120×20
  • Wide Grip Cable Row
    • 100×20, 110×20, 130×20, 150×12, 160×10
  • Tricep Pressdown/Pulldown Medley
    • 40×24, 45×24, 50×24, 55×24
  • Cable Bicep Curls
    • 50×10, 60×10, 70×10, 80×12
  • Hanging Leg Raises 4×10

Coming into my session today, I really wanted to clear my mind of anything bad that happened yesterday and just make today as productive, successful, and fun as possible. I can say without a doubt that I succeeded. I try not to come into the gym with a particular number in my mind that I’m trying to hit for my heavy sets for two reasons. One, it can cause you to stop early even if I have more in me and two, because if I don’t get that weight then it puts a mental barrier between me and that number. Normally I come in knowing that if I give every ounce of effort then whatever I hit is whatever I can hit. Today, however, I couldn’t help but really want 315 on floor press for three reps. Two weeks ago I got 295 for my heavy set of three and was left craving three plates. Today I got my 315 on a solid set.

One thing I noticed in my training today was that because I knew that 315 was at the upper limit of my strength level, I approached it in a slower fashion. I took more warm up sets, I made sure to hit 295 (my previous PR) and then took 305 just to be safe and set a new PR in case I didn’t get 315. This seemed to really help on my final set by letting me get into a groove, ensured that I was thoroughly warmed up, and gave me confidence going into my last set.

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