That went well.

Really, not a lot to say. The programming all felt right and where things should be for this first Base Building Model 1 bench press session. Hopefully this will continue. 🙂

One comment is regarding triceps work. I opted to do lying triceps extensions (ez-bar). I can’t recall the last time I did these, and while they can be famous for being elbow wreckers, I thought I’d give it a shot because they also are famed for producing results. I’m not going heavy — it’s 4×20 — and I’m trying to milk the movement for all I can. For example, it’s not a skull-crusher just bending elbow and coming to my face somewhere, but going all the way over the top of my head and the bar breaks the plane with the back of my head. I did realize I wasn’t being strict enough, with a little elbow flare at the end, so I tightened up that form as I went along and will continue to do that. Basically, milk the movement and avoid heavy weight. We’ll see where it gets me.

Otherwise, feeling good. 🙂 I’m glad I didn’t change things too radically yet. This is a step up from what I was doing, and the right way to have gone.

I also am liking the faster pace. Every set, even between exercises, is only about 1 minute of rest. It’s just move move move. That helps to bring up the intensity without abusing my body (joints, esp.).

Base Building Traditional Split

• Bench Press (model 1)
  • bar x 5
  • bar x 5
  • 115 x 5
  • 135 x 4
  • 155 x 3
  • 170 x 2
  • 195 x 1
  • 170 x 8
  • 170 x 8
  • 170 x 8
  • 170 x 5
  • 170 x 4
• Incline
  • 115 x 8
  • 115 x 8
  • 115 x 5
• Side Laterals
  • 20e x 10
  • 20e x 10
  • 20e x 8
  • 20e x 6
• Lying Triceps Extension
  • 35 x 20
  • 35 x 20
  • 35 x 20
  • 35 x 10