Wednesday Night = Arm Day. Arm day means all of my least favourite exercises, including the bench press and dumbbell curls. Of the two, the bench press is probably my least favourite exercise of all, but it's one I'm determined to beat. At my strongest, I have benched 35kg for one rep, and I'm steadily working my way back up there, one dumbbell at a time.
I'm benching with dumbbells at the moment, working my way up to the bar. As standard, I did three sets last night, consisting of eight reps each because the weight has increased. I started at twenty kilos, a ten-kilo dumbbell in each hand.
As you can see, this set was heavy but doable and when Pat suggested we try twelves, I was all for it. Now, I'm sure I've said this before, but the dumbbells at EP go from 10kg to 12.5kg with nothing in between, so when we say twelves what we really mean is twelve point five. Two and a half kilos extra may not sound like a big leap, however in the world of weight training, it's not only the weight that is important, but being able to lift it correctly and work the right muscle groups. As a general rule, when your limbs start to fatigue, your back and core begin to pick up the slack, and exercises such as the bench press are not designed for the back and core and if they start to work it can cause real damage.
Not something anybody wants to be dealing with.
I started lifting the 12.5 without a problem, although I noticed very quickly that it was heavier than expected and then I started to struggle. As you can see in the video below, my shoulders start to droop and I begin to arch my back to try and push the weight up: not good. Pat clearly saw I was struggling too, because he came over to spot me and help me finish my set. And, if that doesn't give you a clue as to how heavy those f***ing 12.5's were, the fact that I can't sit up on the bench at the end should say it all!
SAFETY NOTE: You will notice that I tossed the weights away at the end of the video. I did this while being spotted by a qualified fitness professional (Pat) who had ensured there was no one nearby who could possibly be hit by the weights, and stayed close to ensure that I didn't injure myself throwing them away. THROWING WEIGHTS IS EXTREMELY DANGEROUS! Please never, ever toss a weight away from yourself unless instructed to do so by a qualified fitness professional who has ensured you have a clear area. There is a high risk of personal injury and you could cause serious injury or death if the weights strike anyone nearby.
Once I managed to get up, have a drink and wipe my face, Pat said "Back to tens, we're gonna earn those twelves!"
Oh yes we are!
So, by the end of this FIRE program I want to be able to do the following things:
1. Beat my personal record of 100kg deadlift.
2. Do a 50kg barbell squat.
3. Bench press 25kg (i.e. a 12.5 dumbbell in each hand).
Doable? I think so!
And, before I sign off, here's last night's finisher: a 60-second weighted plank.
Pat was putting the weights on and, because he knows me so well and knows how I like to prepare, he didn't tell me how much he was loading me up with as I planked. There is 30kgs on my back in weights, and Pat is not just leaning down beside me to give me encouragement, he's also putting some of his weight onto my back! We calculated there was easily 33kgs on my back for that long, long minute and that number makes me excited... because that's exactly half my body weight.
And the closer you are to lifting you body weight, the closer you get to that holy grail of weight training: BEAST MODE!
You don't find the willpower - you create it.
Me With No Apologies.