The workout at Arrillaga was awesome today. I think I set a record for duration – 130 minutes!! Today was bench day and early indications were that I would be tired again, but I felt better the more I added weight. I topped out at 10 reps of 150 and then followed it with 7 reps of 155. For weighing 130 pounds, I think lifting 10 times of 150 (20 pounds over my weight) is solid. Aside from the last set on the bench today, I really like to keep all my reps at 10 or above (usually 12 on other apparatus’). This philosophy is useful for acquiring definition rather than building big muscles (which may have definition too). Either way, you get ripped! It just depends on what body you are looking to build.
My grip on the bench is closer than most people, but then again, my arm length may not be as long… I’d say do whatever is comfortable unless you are shooting to work a particular part of the chest. A closer grip will work more of the inside of the chest while a farther grip will work the outside. Try and keep your hips and butt on the bench, lift in a controlled and steady manner, make sure to exhale when lifting the bar up, and don’t be shy to ask for a spotter.
It is also important to start on the bench at a very light weight to get the motion. Some people get on the bench and slap a couple 45’s on each side without any warm-up. That really shocks the muscles and can lead to injury. I always start out with 20 quick reps of just bar (45 pounds), then jump up to 15 reps of 95 pounds, and then 12 reps of 125. This only takes around 5 minutes and afterward I can come through with the heavier benching. Remember, I weigh 130 pounds and these numbers are relative to my weight, so it may be different for you. The main point is that it is a good idea to do a couple sets well below your max.
Speaking of the bench press, my mom is a world record holder for the single lift bench press in the 47-53 year age group and her weight class (105-114 pounds). She lifted 198.2 pounds at the championships in Reno, NV last fall (see photo). In training she has lifted well over 200 pounds. Competitive benchers wear special shirts which give some “frictional help” and also prevents injury. There are specific commands and rules at the competition and lifts are frequently disqualified. My mom just got into competitive benching last year; who know what she would be lifting if she had started younger! Nevertheless, my mom dominates almost all of the younger women.
After the benching, I did some flyes and the cable cross-over routine. I rounded out the weight lifiting with some bicep action with the barbell and dumbbells. After the tour, I hit the treadmill for 36 minutes and 5.25 miles. I had to wait a little bit for a treadmill, so maybe that added some time today. I feel pretty smooth on the treadmill right now, but my foot still hurts just a little bit (can you believe it?). Much of it is probably mental since it was hurt for so long. Until I can run on the treadmill pain free, I am hesitant to hit the streets. Right now, I am just happy to be running a few times a week again, regardless of the location.
Leor Pantilat's Adventures
Hey Leor, I’ll be on your campus later today. Give me a call or send me an email.
-The Steady One
oh leor. p.s. i got into cornell law!! now i can be ALMOST as cool as you. Also, the whole working-out-while-going-to-an-elite-law-school thing seems to be working for you. I think i’ll try that and then try to become ripped like you.
Oh and p.s. remember when we did that mock trial sr. year in high school in that one class, and we were the two lawyers in the class and everyone else was lame witnesses and stuff? yeah, that was prophetic.