Today, tried an experiment with Compound Exercise Overload (CEO), applied to the bench press.
See article on CEO here: http://www.criticalbench.com/compound-exercise-overload-ceo/
Basis of the workout: Perform sets of 3 reps followed by 30 seconds rest for 40 minutes. Drop weight as required to keep working. Starting weight should be something you can get 6 reps with.
Bench Press (3 reps per set):
285 for 4 sets
275 for 2 sets
265 for 2 sets
255 for 1 set
245 for 1 set (at this point, decided 10 pound drops not enough)
225 for 26 sets
205 for 14 sets
185 for 10 sets
Summary: 60 sets (180 total reps) in 40 minutes (total weight lifted = 13,290 pounds)
Observations:
I believe my starting weight was a bit too high. At the very least, dropping only 10 pounds between sets
(as the article suggests) wasn't enough... dropping 20 pounds total worked better. Plan on repeating this
next week, then testing my raw bench max on week 3.
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