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Okay, so I figured I'd try a type of pyramid training today; here's what I came up with:
Bench Press:
12 reps at 160 pounds (~60% of my 270-pound one rep max)
10 reps at 175 (~65%)
8 reps at 190 (~70%)
6 reps at 200 (~75%)
4 reps at 215 (~80%)
6 reps at 200 (~75%)
8 reps at 190 (~70%)
10 reps at 175 (~65%)
12 reps at 160 (~60%)
Squats:
12 reps at 195 pounds (~60% of my 325-pound one rep max)
10 reps at 210 (~65%)
8 reps at 225 (~70%)
6 reps at 245 (~75%)
4 reps at 260 (~80%)
6 reps at 245 (~75%)
8 reps at 225 (~70%)
10 reps at 210 (~65%)
12 reps at 195 (~60%)
Bent over rows:
12 reps at 120 pounds (~60% of 200 pounds, a weight I just guestimated was probably close to my one rep max, as I've never tested it on this work out)
10 reps at 130 (~65%)
8 reps at 140 (~70%)
6 reps at 150 (~75%)
4 reps at 160 (~80%)
6 reps at 150 (~75%)
8 reps at 140 (~70%)
10 reps at 130 (~65%)
12 reps at 120 (~60%)
236 reps at varying weights across the three lifts in 27 total sets. Quite ambitious compared to most of my gym days in the past. Really stepping it up.
Here's what actually happened:
Bench press was occupied when I arrived, so I set up my bent over rows and squats and did them as a superset. Made it all the way up the pyramid, then on the way down, I failed after rep #4 of 8 at 225 pound squat (75%). So I figured I'd shorten my rests and knock out the last two sets of rows. Did that, then went back for the 70% set of squats at 210 pounds. Only accomplished 1. Could have pushed another out, but my legs were entirely gassed.
Rows weren't that bad, but I was definitely feeling them.
Bench press wasn't quite easy, but pretty close. I would say on a 9 set up and down the pyramid going from 60% to 80% in 5% increments, I only struggled on that heaviest set. In fact, I felt like I still had some in the tank, so I knocked out some overhead press too before stretching and hitting the shower.
Overhead press:
2 reps at 165 pounds
1 min rest
7 at 135
45 second rest
4 and a failure at 135
45 second rest
3 at 135
45 second rest
2 at 135
45 second rest
2 and a failure at 135
totals that actually happened (never mind the plan lol)
Squats: 11,330 pounds squatted in 51 reps in 6 full sets as planned and 2 partials.
Bent over rows: 10,160 pounds rowed in 76 reps in 9 sets.
Bench press: 13,640 pounds pressed in 76 reps in 9 sets.
Overhead press:2,760 pounds pressed in 20 reps in 7 sets.
Total weight lifted: 37,890 pounds (my previous max was about 25k!) in 136 reps in 33 sets.
Squats was the hardest, and the only one I actually planned for that I failed to complete. I think next time I'll superset rows and bench press, then do squats by themselves, then overhead press starting at 10 and going down to 1 rep. Alternatively, maybe bench first, then rows, then squats, then overhead and do them all separate. Dunno. We'll see what feels right come Wednesday.
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4126 kcal
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Fat: 181.85g | Prot: 260.56g | Carbs: 361.72g.
Breakfast: Archer Farms Garlic Aioli, Bacon, Butternut Burger Bun, Lettuce, Wendy's Tomato (1 Slice), Food Lion Fried Chicken, Six Star Pro Nutrition Pre-Workout Explosion, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Six Star Pro Nutrition Creatine X3, Whole Milk. Lunch: Bragg Organic Apple Cider Vinegar, Lemon Juice , Hidden Valley Buttermilk Ranch Dressing, Calavo Avocado, Spectrum Chia Seeds, Kroger Sliced Mushrooms, Kroger Cheddar Cheese, Raspberries , Blueberries , Oscar Mayer Real Bacon Bits, Kroger Walnut Halves & Pieces, Spinach , Cauliflower , Broccoli . Dinner: Cola Soft Drink, Fried Potatoes, Perdue Grilled Chicken Breast Strips, Hometown Buffet Strawberry Muffin. Snacks/Other: Optimum Nutrition Gold Standard 100% Whey - Vanilla Ice Cream, Whole Milk. more...
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