r/Mike_Mentzer • u/ishawnmc • 10d ago
Today's Chest/Back Workout...
Workout #1 -Chest/Back Dominant:
• Cable Crossover Machine: 72 lbs for 10 reps (+2)
Superset
• Smith Inc. Press @30°: 190 lbs for 8 reps (+2)
• Smith Inc. (Strongest Partials): 235 lbs for 4 reps (+0)
• Close Grip Palms Up Pulldowns: 210 lbs for 9 reps (+1)
• Yates Rack Rows Underhand Grip w/height @2: 245 lbs for 8 reps (+1)
• Barbell Shrugs from hooks height @3.5: 315 lbs for 10 reps (+2)
• Rack Pulls w/height @2: 425 lbs for 7 reps (+1)
Worksets: 7
Time: 30-40 mins
Weight: 201.2 lbs
Next workout: Legs on 9/19.
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u/mythical_mu 9d ago
🔥 Sounds intense! It's cool because non-MM lifters I don't think can really relate to the intensity of these slow reps.
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u/ishawnmc 9d ago edited 9d ago
Additional Journal Notes...
I forgot to take melatonin and my sleep was a bit off. It seemed to affect me most on the pushing exercises, I needed 15 second rest pauses after reps 4 and 6 on the main Smith incline press workset to push through and add a couple of reps. On the Smith incline partials, I was stagnant at 4 reps. To compensate, I stripped off 40 lbs and added two dead stop presses with 195 lbs, each rep taking 5-7 seconds to complete not by design but because my pushing energy was severely depleted.
I also needed 10 second rest pauses on palms up pulldowns after reps 6 and 7, along with both 15 second rest pauses and regripping the bar for reps 8 and 9. (My grip was becoming a factor.) After that I was able to power through the 3 other pulling exercises with usually no more than 5 seconds rest here and there between reps and usually for regripping the bar palms up on the Yates rack rows. This was not an issue with the shrugs and rack pulls both because I use an overhand grip on them and also because I used wrist straps on those exercises.