Date: 10th June
First proper week on the BBS Big 5:
|Overhead Press||40||80, 70||0:35, 0:25|
TUL = Time Under Load
Post Workout Nutrition: this, 45 minutes later.
The Estimated Lbs were the weights I guessed at on Monday. As you can see I was quite wide of the mark in most cases - once I started each set it became obvious I had misjudged how long it's possible to continue a set for for a given weight, so I quickly adjusted the weight upwards.
Even with these adjustments, the only one I got absolutely right was Chest Press. I messed up with Overhead Press by going to failure on a weight that was way too heavy, so doing it again with a lighter weight that was still too heavy. I think I will go for about 60lbs next time.
Three key lessons from the session:
1. Getting the right weight: it will take a few sessions to settle on the right weight and be in a position to gauge real progress.
2. The machines do matter: Doug McGuff talks about Nautilus machines being the best for this because the resistance they produce changes at different points in the muscle contraction to make it a smooth movement and preventing the typical sticking points from hampering progress. I was acutely aware on Leg Press and Overhead Press of these sticking points, so it is clear that the Cybex machines at my current gym are sub optimal.
3. It hurts! I had forgotten how painful going to failure can be. Once I am used to the intensity again, no doubt it will become like a friend.
Funny how things can see-saw - when I first started training it was machines. Then it had to be free weights and it was all about going to failure during absurd bodybuilding routines. Then I was determined to avoid failure and stick to bodyweight routines without failure. Now I am back on the machines, going to failure. The truth is out there...