Low Incline DB Press
10x2x10, 40x10, 55x10, 65x2x10, 65x8
-with-
Paused Ring Pushup (feet up)
3x10, 2x8
-with-
Red Band Assisted Chin Variations
4x15
-alt with-
Bent Over Orange Band + Weight Laterals
5x30, 10x30, 15x2x20
Band Pressdowns
-with-
KB Curls
Back in the saddle. Weight is coming down nicely from last weeks business binge. So the goal for this workout is to use 75s for 3x10 with all the other giant set jazz. Will also try to increase reps on assistance, but not at the expense of hindering the pressing.
That was hard! Will opt for a top set of 8 net week, 305-315 and a few down sets of 265-275. Barely made that last set of rfess. 80 will be plenty heavy for awhile, seeing I still have a ways to go in the cut. Great session.
That 15 rep chin set was prob RPE7-8. That 125 set on OHP was challenging. I’m carb depleted, energy waned quick. Will take care of that tonight. Feeling good.
More reps, weigh 3.5lbs less BW than last time around. Going to start back with an over warm up. However, I’m not going above 205 for at least 2-3 more squat sessions. Not letting this turn into pushing more weight every workout. 205 felt heavy bc I have not had over 185 on my back in some time, but the reps flew, including rep 5. It feels good to be squatting with my legs, not everything else.
DB each hand, straight back bilateral stiff leg deadlift with full pause (2s) at bottom. So, not single leg.
I feel so much posterior with this movement it’s rediculous. The pause keeps me honest, but more than anything let’s me focus on starting the concentric with my hamstrings (not my back) and transition into finishing with my glutes. DBs are 10x better than a BB (at least for me) in regards to controlling the movement (I can split them and keep them close and lateral to my body). I can get a much better tonic stretch (thanks Dan John) with the DBs than a barbell. I can get deeper and keep a flat back with the DBs.
Warmup
Arm circles/stretching, quick 3, band shoulder series
Low Inc DB Press
10x10, 40x10, 55x10, 65x2x10, 65x9
-with-
Feet Elevated Paused Ring Pushups
3x10, 1x9, 1x8
-with-
Red Band Assisted Chins
3x16, 1x14
-alt with-
KB Single Arm Row
44x10, 62x10, 80x10
-alt with-
Bent Over Band + Weight Lateral
10x30, 15x30
Band Pressdowns - 100
KB curls - 18x50
I’ll get the 65s across next week. Still got an extra rep today, weighed 3lbs less and almost got the 10th of the 3rd set. That 3rd set is a bitch, a helluva lot of fatigue is built by then with the giant set setup.
Back pics - stoked with the med/rear delt development.
For a second I thought we were neck and neck on DB Press. I did 65s for 5 sets of 8 today but I’m doing straight sets with 1 minute rest instead of giant sets that involve other chest movements.
I need to figure out how to show off my back like that! I’m pretty sure that’s why mine doesn’t look that wide. It has to be my posing…has to be…
