Thursday, October 24, 2013

Cube Week 1 Rep Bench Day

Yesterday was Rep Bench Day on the new Cube Boss program I'm trying out, and it went pretty well. It's definitely a different feeling, as between the various styles of benching I'm doing 8 work sets, some with up to 12 reps per set which is crazy high for me. The weight is obviously a lot lower which also takes some getting used to and is humbling as it's a little rough to be struggling to push up 85# even if it is my 10th rep.

I was super muscle-fatigued immediately after yesterday's training and today am generally sore everywhere above my waist, including my abs which is a little weird since I didn't really do any direct ab or core work, but I think it's from trying to stay tight during eccentric pull-ups. I also noticed that my grip was getting tired pumping up a blood pressure cuff today, so clearly I got some good work in yesterday.

I took today off and went for a 20 minute walk after work instead of my planned hill sprints. My left knee is still feeling unstable and is occasionally painful coming up from a squat position, plus I put in 9.5 non-stop hours at the hospital today so am just wiped out in general. The recovery walk was added with prodding from my nutrition coach who thinks I should probably up my recovery game a bit to make the best gains in terms of strength and fat loss. She's been right so far so I figure it certainly can't hurt to try.

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Yesterday's training:
Warm-up (foam roll, mobility work, push-ups. band pull-aparts and band-pulldowns)
Bench Warm-up Sets: 45#x5, 65#x5, 75#x3
Competition-style Bench: 85#x12repsx3sets
Close-Grip Bench: 90#x6repsx2sets
Pause-Bench (pause at chest): 80#x10repsx3sets

Tricep Pushdown: 70# (4x10)
DB Shoulder Press: 20# (4x8)
Eccentric Chin-upsx3,3,3,2,1

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