Push press (staggered w/ chin ups, band dislocates, and band tricep pushdowns)
1x5x115
1x5x135
1x5x155
5x2x170
2a.Military press
4x10x65
2b.Front raises
4x10x25
2c.Lateral raises
4x10x10
Push press felt pretty good, with the exception my my left tricep feeling kinda weird. But only in the rack position. Band tricep pushdowns seemed to help with that.
The shoulder triset was a nice addition. Really killer and made me realize how weak and frail my shoulders are.
Definitely glad I decided to do some doubles instead of taking it easy.
Deloading by feel is what I always did. Lord knows I get overtraining comments and such more often than not lol
But we’re young and enjoy what we do, and those type of rules aren’t one-size-fit-all.
[quote]
I can deload when I have a hard time getting out of bed. [/quote]
Lookie there, you found your deload tell-tale sign already
That shoulder workout of yours made my shoulders hurt, awesome work.
[quote]Nikki9591 wrote:
Deloading by feel is what I always did. Lord knows I get overtraining comments and such more often than not lol
But we’re young and enjoy what we do, and those type of rules aren’t one-size-fit-all.
[quote]
I can deload when I have a hard time getting out of bed. [/quote]
Lookie there, you found your deload tell-tale sign already
That shoulder workout of yours made my shoulders hurt, awesome work.[/quote]
Hardly anything is one-size-fit-all.
You’re right, we are young and enjoy what we do. Why bother curtailing what we love doing because of some supposed rule.
I’m pretty glad to have found another thing to improve upon which will hopefully help with my big lifts. Better front/lateral raise performance will hopefully help my pressing a tad bit.
Makes sense, front delts take a lot of crap from benching.
My improvement is too much benching so strong front delts, not enough rear delts, made my shoulders round forward. Something I gotta work on.
Isn’t it fun?
[quote]Nikki9591 wrote:
See, now you like working on improvements
Makes sense, front delts take a lot of crap from benching.
My improvement is too much benching so strong front delts, not enough rear delts, made my shoulders round forward. Something I gotta work on.
Isn’t it fun? :P[/quote]
Fun stuff indeed I was given a good 'ole slap in the face when doing laterals haha. Hopefully DB rows will do some justice to my rear delts, cuz I need 'em for low bar squatting.
Front squat (was supposed to be regular squats but they felt off)
3x3x185
3x2x205
3x2x225
3x1x245
Box squats
4x5x135
1x5x185
Considering this workout topped off a long day of craziness, I think it was pretty decent. I’m really digging the front squats and box squats. I may just change my squat days to heavy front squats with DE-esque box squats after to keep on working the PL squat technique.
The singles w/ 245 were awesome haha
Box squats felt pretty smooth for my first time testing them out. I also am starting to get my hand width and bar placement down.
Squats and helping fix a guys DL technique really made the long ass day worth it. It’s funny that practically everyone pulls sumo except for me and one other guy.
Hey man which do you like better now that you’ve done both… Push presses or Military presses? Do you feel either of those makes your shoulders grow more and make them stronger?
[quote]Dlouda wrote:
Hey man which do you like better now that you’ve done both… Push presses or Military presses? Do you feel either of those makes your shoulders grow more and make them stronger?[/quote]
Right now I’m really digging push presses, but that’s not to say that I’m not a fan of military presses.
I like that I can use more weight with push presses and they are a nice change of pace from MPs.
As far as shoulder growth and strength it’s hard to say right now since I’ve just started doing push presses.
If you’re wondering which one to do, I’d just go with whichever you prefer doing. That way you’re motivated to do it.
[quote]Dlouda wrote:
Hey man which do you like better now that you’ve done both… Push presses or Military presses? Do you feel either of those makes your shoulders grow more and make them stronger?[/quote]
Right now I’m really digging push presses, but that’s not to say that I’m not a fan of military presses.
I like that I can use more weight with push presses and they are a nice change of pace from MPs.
As far as shoulder growth and strength it’s hard to say right now since I’ve just started doing push presses.
If you’re wondering which one to do, I’d just go with whichever you prefer doing. That way you’re motivated to do it.[/quote]
Sounds good. I’ve been debating which to do. I also feel like push presses put less stress on your lower back which is always a plus.
Are you planning on running 5/3/1 reloaded style still? I’m looking more and more into that…have you figured out exactly how to run it and the percentages to use for singles?
[quote]pbclax1 wrote:
Are you planning on running 5/3/1 reloaded style still? I’m looking more and more into that…have you figured out exactly how to run it and the percentages to use for singles?[/quote]
Right now the plan is to run a rather bastardized version of 5/3/1 reloaded. I’m still trying to work out the kinks.
Right now the plan is something like this:
Week 1: ‘3’ week plus triples @80% of 1RM
Week 2: ‘5’ week plus doubles @85% of 1RM
Week 3: ‘5/3/1’ week plus singles @90% of 1RM
Week 4: not a traditional deload, I’ll do triples, doubles, or even singles depending on how I feel
As far as what I’m trying to figure out, I’m still trying to get some form of progression in terms of my triples, doubles and singles. Right now I’m planning on doing 5 sets. Maybe every cycle I’ll add an additional set. Adding sets is probably more ideal for now, since adding 5 or 10 pounds each cycle will probably get me to stall faster. Especially with my push press. Right now I’m going to be doing singles with 190, after two cycles (if I add 5 pounds per cycle) I’ll be projected to be doing singles with my 1RM lol.
Well I hope that sorta helps and sorry for the long ass explanation.
[quote]pbclax1 wrote:
Definitely helps, thanks man. On the weeks are you still maxing reps on the last set? Or you just hit the 5 reps, 3 reps or 1 rep?[/quote]
Just hitting the required reps. I dunno how I’d hold up if I pushed the reps then went on to hit heavy singles haha.
DB rows
1x10x80
1x10x90
1x10x100
2x5x120
1x10x80 (squeezed and held each rep)
1x10x60 (squeezed and held each rep)
Band tricep pushdowns and light benching to get blood pumping into the tris
Man today was wacked. Walked into the usually reserved PL room to find out that today it wasn’t reserved. Soooo it was full of regular gym folk, with the exception of two PL buddies. Then it clicked, tomorrow is a meet day so everyone else was traveling to the meet hence the open PL room. Needless to say lots of gym tomfoolery and quite worthy squat rack curl stories. The saying, “wanting to wash my eyes out with glass” comes to mind when thinking of what I saw. Although I couldn’t help but have the occasional smirk when seeing said tomfoolery. The one plus was that I saw a guy DLing with pretty good form and helped him out a bit, which was a bright spot in today’s session.
Now to the actually training haha. Elbow/tricep was feeling just fine up to the set w/ 205. Progressed to try some doubles w/ 225, but couldn’t get it up due to my left elbow. So I called it quits and moved on to do DB rows.
Much love for the DB rows. Decided to give the squeeze and hold technique a go, which killed me. I might consider using straps for these once my grip starts to give, so I can hit the back harder.
Regarding my elbow issue, I’m thinking of giving bench pressing a rest for a week or two and just do more OHPing which can’t hurt. I’m also going to try and reduce my pull up/chin up volume since that tends to aggravate the elbow. If anything I’m going to stick with just pull ups and not chin ups. Hopefully that’ll help. Plus doing more OHPing should help my bench, after all Thibs focuses on OHPing when his bench stalls
