That was beautiful.
Although I found a slight typo here:
That meant to say Deus Ex, right?
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I am not even familiar tbh. Although I couldnāt even narrow down my list of favorites completely. Iāve played a bunch of fun ones.
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Itās very old, late 90s I believe. Itās the reason modern games have writers rather than just letting programmers āwriteā the āplotsā.
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Rage lifting for the win.
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Work for today:
Log Clean and not-press:
A bunch
Machine row: also a bunch
Incline press: another bunch
Giant set (3 rounds/side):
12 x cable raise
12 x dumbbell raise
10 x dumbbell press
Triceps: JM Blakely 6 rep triceps workout, but done badly
Abs machine: some.
Notes:
- Wasnāt really feeling 100% recovered from Monday and very much not feeling like another let down performance so just did a laundry list of stuff I wonāt have access to for a month or so.
- Log cleans were noticeably cleaner, no fails there. A few half presses but a combination of bad coordination and weakness meant I couldnāt lock any out. Still felt like good progress though. This is an absolute killer āeverythingā exercise, even though I canāt really do it properly yet.
- Tried the 6 rep tricep workout because it came up on my youtube feed the other day. Seems like a solid finisher for a press day, although I found it incredibly difficult to move slowly, completely failed to make it look like intended.
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The lockdown changing the training plans much? Or just keep same volume and have less variety?
Day 1 will stay the same, not sure what day 2 will be. Probably not heavy push presses, probably something pumpier and higher volume. Maybe switch back to a spin on a previous scheme where I rotated between āheavyā 8 x 3 work, āmediumā 531 work with lots of drop sets and pumpage, and ālightā Meadows capped delts work. Have a day dedicated to 531 top sets, then some obscene drop sets and general pumpage and another day dedicated to 8 x 3 with another butt load of general pumpage.
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Work for today:
Press:
5 x 30kg
5 x 35kg
5 x 40kg
5 x 45kg
5 x 50kg
3 x 55kg
8 x 57.5kg (PR) (Drop set from here in)
5 x 50kg
5 x 45kg
8 x 40kg
10 x 35kg
12 x 30kg
Second drop set:
5 x 55kg
5 x 50kg
5 x 45kg
10 x 40kg
10 x 35kg
10 x 30kg
Giant set (3 rounds):
15 x trap bar press
15 x lateral raises
20 x band pull aparts.
JM floor press: some
Notes:
- Wasnāt too clear on a plan going into this, will have to actually put thought into next time.
- Easy PR again, so somethingās still working.
- Starting to feel a real desire to start slightly more balanced training again, which is good. Month and a half to let that build, hopefully the idea will get enough of a head of steam that it can last all year.
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Looks like the focus on press is starting to pay of mate. Nice work.
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Yep. Absolutely pushed my press a long way forward by pressing more. Iām also convinced on the idea of the press as the superior upper body exercise over the bench in terms of physique as I can visually see the difference.
My physique and overall goals have definitely suffered because of the completely unbalanced approach to training (and some really shitty nutrition), but I definitely think Iāve got some real value out of this training.
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Damn, that is a lot of press volume - well done!
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Itās just 2 big drop sets really, doesnāt take very long.
How much do you think push presses have helped/not helped you in increasing your press? Curious because I read conflicting opinions on the matter.
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Great work on the pr! Love the volume Dropset, will probably pinch that for my deadlift day (you know the deadlift day with OHP).
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@Bagsy there are 2 possible answers there:
I think push presses help your press in the same way that any overload exercise helps a lift: by strengthening lock out and training all the things youāll need to stabilise supramaximal weights.
I donāt know they help though, because I havenāt done enough consistent press training with or without them to know for sure. They certainly seem to be a path to success, @Cyrrex, @Koestrizer and @strongmanvinny2 have got strong presses using them, @T3hPwnisher has a strong press without using them. As always, YMMV
@alex_uk my previous best success at pressing was using 2 sessions in a (9 day) microcycle, one focussed on heavy volume (8 by 3 @ TM), the other on a regular 531 scheme followed by very extended drop sets, aimed at pumping the hell out of the pressing muscles. Thatās pretty much what Iām hoping to replicate here. It was so successful last time that I forgot about it and didnāt use it this time.
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That makes sense. I suppose it depends on oneās weakness in the lift. An interesting topic for sure.
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Thatās pretty much my thoughts, but Iām not a strong presser, so take that with as much salt as youād like.
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A. Now THAT was a good bit of pressing. Keep this up and weāll stop doubting your manhood.
B. I am convinced the push presses help the press. The overload really does something significant, especially to the upper back musculature. Plus I am coming around to the idea that the push press is maybe as valuable as the press anyway. Possibly more so?
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Iāve been lurking on this log for a few months now and as an American the kgs have had me thrown off, lol. Just put it in a conversion calculator and it looks like we have about the same goal, though mine is more long term. Mine works out to 84 kg. Currently my 1RM is 70 kg for a double. Keep up the hard work, Iām interested to see where it goes as I may incorporate some of it in the near future.
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@Bagsy I like rotating them weekly when peaking for a max overhead. I still do strict press on the push press week, but it comes after the push press as assistance. So, Iām hitting strict press very hard one week, and splitting the focus between the two in the next week.
I also like seated dumbbell shoulder press, a lot. Imo itās the best front delt builder and hits it way harder than barbell strict press.
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