27 reps at the end is amazing!  With 90 second breaks?  You should be able to
get 40 reps on bench!
Yes, I will try the weighted pull ups tonight.  My weighted chain belt is 2lbs,
so (47, 32, 17, and bodyweight- all with 90 seconds rest)   Should be
interesting.
 
 
Today's interval workout;  warm-up and strides:  5x 500 (basically a full lap
and a 100 straightaway)  1:23(fastest) to 1:28 the slowest  Average was 2 full
seconds over 1:25(avg)so 1:25.4  If you are wondering what type of Mile race
pace that is: 4:33 mile.
So with the slow 300 jog in between it was fairly tough.  Followed up with 5 x
200 
32 down to 29 seconds, diagonal walk jog across field back to start.
 
--- On Wed, 8/12/09, Chris Lele <sirchrislele@...> wrote:


From: Chris Lele <sirchrislele@...>
Subject: Re: [STREND] Bench workout
To: STREND@yahoogroups.com
Date: Wednesday, August 12, 2009, 2:22 PM


 



So I tried the bench work out. I didn't have a spotter so I wasn't able
to go to failure but I posted some pretty decent numbers. I weigh
147 so I'm a little above competition weight, which I'd peg at about
145. My numbers are as follows:

205-- 10 reps
185--10 reps
165--15 reps
145--27 reps

I'd like to try it to failure so I can try pumping out more in the first set
and maybe go for 15 at 185.

I'm going to try a variant on weighted pull-ups and see how it works
out. Maybe do +50--30--20- - free. For now, I got to get my running
back to where it was earlier this year. Time for those track intervals :(.

--- On Mon, 8/10/09, Matt <skate_94538@ yahoo.com> wrote:

From: Matt <skate_94538@ yahoo.com>
Subject: [STREND] Bench workout
To: STREND@yahoogroups. com
Date: Monday, August 10, 2009, 6:18 PM

 

Bench prep. workout.

200 175 155 140 90 second rests between sets. Sets to failure.

You could use whatever weights best suit you, I just used 140% of my weight as
the first set and then went from there, basically down to the weight I would use
in an open STREND if I weighed in at 142 (140)

I did 10/15/15/15 really had to dig for that final set.

A few weeks back 23 reps for 115% of my weight, so I am pretty sure I could hit
35-36 reps of bodyweight.

Anyway, to tone this workout out down, just try 3 sets at first, maybe 10lbs
over your weight, then your bodyweight, then 10lbs under.

Women: 70% of BW 1st set, 60% 2nd set and 50% for a third and final set.











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