Overcoming A Training Plateau – Mad Chaos: September 14, 1996

Paged Jett

I got up today at around 10:00 am and I ate some shit.  Then I went to the shops to call Jett.  I paged him and he didn’t answer for ages.

Then I decided to go to the gym.  When I came back he was gone on a driving lesson.  I didn’t know this when I paged him again and it took him an hour or more to ring back.

We discussed about tomorrow and what he should bring and shit like that, and that was it.

Also, Tatton rang me up.  I told him I was going down to Campbelltown, so he said he would meet me down there, and we did.

Gym Routine

But first, here is the workout.

Warmup:	Today was only light so I warmed up for 3 minutes on the Bike and lost 25 calories.  I then stretched for the Chest, Back and tried stretching for the Shoulders and Biceps.
Chest:	I started with doing a warm-up set on Peck Deck with 50 pounds and I done 15 reps.   I then moved to Cable Crossovers and done 15 slow reps with 20 pounds each hand.  That was my warm-up. Then I moved to Dips and I done 10 reps for the first set with no fail and then paused for a bit and proceeded with 10 more reps.  I didn’t think I could do 10 more so I went to the assisted version and done 15 reps with 40 pounds help. I then moved to Close Grip bench press and started on 40 pounds doing 12 reps.  I then put it up to 60 pounds and done 12 more reps.  I put it back down to 40 pounds and done 12 more reps.
Lattisimus:	I started on doing Wide Grip Lat Pulldowns with 40 pounds and done 12 reps with ease.   I then walked to the Lat Pushdown and done 2 sets on it with 150 pounds and the first one was for 12 reps with close grip and, the second was with wide grip for 12 reps. I can’t remember exactly what I did but I think I did 3 sets of Wide Grip Lat Pulldowns and 3 sets of Lat Pushdowns and that’s it.  I can’t remember, too much Tryptophane.
Biceps:	I done 3 sets of E.Z Curls starting on 40 pounds and doing 12 easy reps.  I then put it up to 60 pounds and done 10 hard reps that made me stress.  I dropped it back down to 40 pounds and done 12 more reps to finish off.
Deltoids:	I started on Rear Deltoid Machine and done 12 reps with 40 pounds.  I then got onto a seat and done Seated Dumbbell Overhead press and with 35 pounders I done 2 sets of 12 reps.

Techniques To Overcome Training Plateau

I was thinking that if I want to get past my plateaus, using chest as an example, I should specifically do more Dumbbell Bench Press.

To enhance that last full stop, I was saying if my max on Dumbbell Bench Press is 70 pounders and I can’t get past that plateau, then I am going to go down to about 60 or even 55 pounders and go to maximum with that weight trying to go for around 20 reps.  When I can get that 20 reps from the 60 pounders then I know I can go better on the 70 pounders until I can 20 rep that weight.

I think this a great help because if I am doing a mass program I go straight to the big weight and if I did do 60 pounders and could do more than what I am supposed to do, I won’t do it.

In my light workouts I’m going to inhibit this stress to greatly improve my strength and get me past my rut.

Planning Ahead

We’ll I’m going to go now and relax so let’s see what we come up with tomorrow.

I’m getting a bit sleepy right now, and that’s good, because I should go to sleep early tonight for the day tomorrow that I have planned for the Brite Wite Niggaz.  Well, I don’t really have anything planned, but things will fall into place when the day comes.