Strength Challenge - Week 8 Check in

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2006-11-07 7:30 AM

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Veteran
225
10010025
Parsippany, New Jersey
Subject: Strength Challenge - Week 8 Check in

Two months into this new focus, and I am seeing some big gains from the first week!!!

All my weights are for 8 reps.  (Wednesdays are my Swim mornings or my Sleep in mornings)

Have a good week everyone..... (Percent change is from week 7 to week 8)

 

30-Oct

 

BT WK#

8

 

 

 

 Exercise

 

 Goal Weight

 This Week

 % of goal

 

%

Change

 Seated Dumbbell Press

30-Oct

55

40

73%

 

9%

 Seated Dumbbell Raises(front)

30-Oct

40

25

63%

 

13%

Lat Pull Downs

31-Oct

160

120

75%

 

6%

 Wide-Grip Pullups(reps)

31-Oct

15

8

53%

 

0%

 Dumbbell Curl

2-Nov

50

35

70%

 

0%

 Kick-Backs

2-Nov

45

25

56%

 

0%

 Flat Bench Press

3-Nov

192

142

74%

 

0%

 Dips (reps)

3-Nov

20

12

60%

 

0%

Week one results:

11-Sep

 

BT WK#

1

 

 Exercise

 

 Goal Weight

 This Week

 % of goal

 Seated Dumbell Press

11-Sep

55

25

45%

 Seated Dumbell Raises(front)

11-Sep

40

15

38%

Lat Pull Downs

12-Sep

160

80

50%

 Wide-Grip Pullups(reps)

12-Sep

15

4

27%

 Dumbell Curl

14-Sep

50

25

50%

 Kick-Backs

14-Sep

45

15

33%

 Flat Bench Press

15-Sep

192

102

53%

 Dips (reps)

15-Sep

20

6

30%

 

 

 

 



Edited by Matteight 2006-11-07 7:31 AM

2006-11-08 8:34 PM
in reply to: #591091

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Elite
3489
20001000100100100100252525
Lakewood, CO
Subject: RE: Strength Challenge - Week 8 Check in

 Great work Matt!!

 

 

I got my 3 sessions in last week, Last week of AA1.  This week it is Wednesday and I am getting my first session in.  Going to have to force things to make it happen this week! 

2006-11-09 12:56 AM
in reply to: #591091

Elite
2608
2000500100
Denver, Colorado
Subject: RE: Strength Challenge - Week 8 Check in
Just came across the following article and thought of all you guys who are trying to increase your bench. The article is by Charles Poliquin, who is one of these strength gurus that people either love or hate. Basically the article says that strengthening the rotator cuff by doing single arm external rotations will increase your bench. I don't know if this will work or not, but I have heard that external rotations are just plain good for your shoulders so you won't lose anything by doing them. I'm going to start doing them to see if I can increase my overhead press.


http://www.t-nation.com/readTopic.do?id=459454
2006-11-09 5:00 PM
in reply to: #591091

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molto veloce mama
9311
500020002000100100100
Subject: RE: Strength Challenge - Week 8 Check in
will there be another strength challenge after this one?
2006-11-09 10:21 PM
in reply to: #594965

Elite
2608
2000500100
Denver, Colorado
Subject: RE: Strength Challenge - Week 8 Check in
autumn - 2006-11-09 5:00 PM

will there be another strength challenge after this one?


You can still jump into this one. We've all set goals to be done by April '07 so there's plenty of time.
2006-11-13 10:59 AM
in reply to: #591091

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Champion
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Gold member
Subject: RE: Strength Challenge - Week 8 Check in

Late in posting AGAIN gentlemen.  Still in my sick week for this time period.

Exercise Goal Weight

 Last Week
10/23-10/29

 This Week
10/30-11/05

 % of goal
 Flat Bench Press 280 180 - -
 Narrow Grip Bench 190 - 140 74%     
 Squats 280 140 - -
 Bent-over Row 190 150 - -  
 Wide-Grip Pullups 75 Reps 51 Reps (In 10 sets) - -
 Straight Barbell Curl 140 100 - -
 Military 190 - 130 68%  


2006-11-13 11:12 AM
in reply to: #593896

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Champion
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Gold member
Subject: RE: Strength Challenge - Week 8 Check in

Mike, I just read the T-nation article.  Very interesting.  Right now I'm trying to feel my shoulders to see what muscles are actually working in the single-arm external rotation.  I may have to try that.  I also like the 'optimal exercise ratio' theory of strength relative to the 14-inch bench and how there is a golden ratio where athletes of all types perform better.

Also relative to this topic of increasing your bench, I came across a good article on making sure you use exercises like 'narrow-grip bench' and 'skull crushers' for tricep development too - especially with a 14-inch bench (I tend to be wider than that) and have reworked my routine to have triceps being worked several days after a chest day.  Although the jury is still out on how that is helping my bench as it's only been a few weeks into it.

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