Date: 13th August
Ninth BBS Big 5 session:
|Week 10||*Week 9*||Week 8||Week 7||Week 6||Week 5||Week 4||Week 3||Week 2||Week 1|
|Pull Down||150||150||1:51||Seated Row||120||1:44||120||1:42||115||2:02||115||1:56||115||1:31||110||2:02||100||2:15||80||3:08|
|Overhead Press||60||60||1:36||Chest Press||95||1:37||95||1:52||95||1:39||90||2:01||90||1:39||100||1:11||100||1:17||90||1:28|
|Seated Row||110||120||1:04||Pull Down||145||1:56||145||1:46||140||2:09||135||2:11||130||2:15||130||1:56||125||2:15||110||2:26|
|Chest Press||90||95||1:03||Overhead Press||60||1:33||60||1:28||60||1:37||60||1:49||60||1:37||60||1:38||60||1:44||80, 70||0:35, 0:25|
|Leg Press||320||320||-||Leg Press||310||2:30||300||2:01||290||3:24||280||2:12||260||-||250||3:02||230, 270||4.31||200||2:57|
|Total Time||10 mins||25 mins||14 mins||25 mins||25 mins||22 mins||28 mins||27 mins|
|Rest period||8 days||9 days||11 days||6 days||8 days||7 days||7 days||8 days|
|Notes||Less rest and a change in exercise order threw timings into disarray. Surprised by Overhead Press not being better||Baffling underperformance on chest and surprising improvement on legs, which may partly reflect increased intensity.||Finally finding the sweet spot for leg press. Much less rest, so not surprised by overhead press suffering.||Previous week's overhead press gains may have been due to slower reps.||First real signs of progress now that I have stability on the weights.||No leg press, hence shorter workout time. Was saving myself for fell race at the weekend.||Still finding it hard to judge the right weight for leg press.||Struggled to find right weight for leg press. Still finding the correct weight for all exercises.||Had to change weight with overhead because misjudged it.|
* no colour coding this week due to changes in running order and rest.
"TUL" = Time Under Load
Red = got worse
Blue = improved
Black = weight changed or improvement did not exceed a previous best
Post Workout Nutrition: Mixed seafood, wild blackberries, half a coconut, 45 minutes later.
Two big changes this week:
- We took it in turns to do the full workout, thus slashing the rest between exercises.
- We switched the order, as shown in the table.
Surprising then, that I failed to make the same adjustment for seated row or chest press, for which I left the weight the same and, not surprisingly, only just broke the minute barrier. However, in recent weeks a couple of you have suggested operating in closer to the 60 second mark, so I was happy making the best of those sets. But it did feel a little as though I was cheating because they were over so quickly.
Overhead press continues to be a conundrum, as the expected improvement due to being earlier in the running order did not materialise; but we must consider the reduced rest in conjunction with pull downs being arguably the most taxing of the upper body exercises.
As I mentioned I would last week, I skipped leg press to let my legs rest after my weekend hiking and Monday tabata and in anticipation of some sprinting on Saturday. I think it's feasible this might even lead to greater improvements, because in the BBS book, they talk about occasional longer rest periods sometimes resulting in greater gains.