DB rows (did these before pressing while waiting for a bar to free up)
5x80
5x90
5x100
5x110
5x120 (had trouble holding onto these, the DBs were thick bars)
DB rows part 2 (held and squeezed each rep, done from a dead-stop)
10x60
10x80
10x100
Decent session. Push presses felt good. Other than having troubling gripping the thick handled DBs, the rowing was good as well. The sets where I held and squeezed and were from a dead-stop hurt so good. I probably continue to do the heavier rowing before pressing, and then finish off with the dead-stop hold n squeeze rows.
EDIT: next time I think I’m going to up the volume with the DB rows. I feel like I could’ve done more to trash my back lol
Deadlift
somexsomex135
5x225
5x245
3x275
1x315
1x335
1x365 (ties PR, felt easier but done with awful form)
failx385 (put up a better fight)
3x1x335
Had to make this quick since I’m going out for lunch. Up until the set w/ 365 things were feeling normal, but after the attempt at 385 things went down hill. My form was plain shit, which is mainly due to a shit set up. I guess that’s what I get for rushing things and for upping the weight. I’ll probably just leave it at that and not bother to do the deficit pulls later on in the day. You live and learn. After today, in addition to sucking off the floor, I think I need to work on my lower back/erector strength. Meh, maybe I should be trying to get better at GMs, seeing as I absolutely suck balls at them.
No worries about the deads, get 'em next time.[/quote]
Thanks man The night of doing the rows my lats were perfectly fine. But the next morning was a completely different story. I don’t even remember the last time my lats were actually sore haha.
Yeah I’m definitely going to get 'em next time. I was just frustrated and rushed at the time. But a few hours earlier I was psyched to pull again
I’ve done some reading and researching on how to fix weak points/sticking points and I’m thinking of adding in speed work for the big three. As well as rotating GMs, deficit pulls (from a slight deficit so the mechanics don’t get too different from my DL), and RDLs.
One side of me is saying that doing this should be a step towards better lifts, but another side is saying that I’m changing too many things too abruptly and in doing so I won’t be able to figure out what actually works for me. Regardless it’s something I can ponder on.
Good session today. Figured I’d do give weighted chins a shot. Pretty stoked about the bench PR. Despite the form being crappy, it felt relatively easy. I think some preworkout cheerios helped a bit lol.
Dude, nice bench! Form looked pretty damn solid to me. Only thing, and this might be what you mean by crappy form is your bar path was wobbly. If you get that bar path straight man, thatll go up like warm up weight. It went up really fast on a wobbly path!
[quote]pbclax1 wrote:
Dude, nice bench! Form looked pretty damn solid to me. Only thing, and this might be what you mean by crappy form is your bar path was wobbly. If you get that bar path straight man, thatll go up like warm up weight. It went up really fast on a wobbly path!
Nice PR![/quote]
Thanks man! I suppose it’s serviceable technique, but there’s most definitely a lot of room for improvement. You are right about getting the bar path straight. I figure the wobbly path is because the wrong muscles are taking over at the wrong times. I’m assuming my tris are firing too early cuz my chest is weaksauce.
Front squat
somexsomex135
5x175
3x195
1x225
6x1x235
5x5x185
DB bench press
10x60
10x80
Pull ups
A lot staggered throughout the session
Good session despite feeling tired. Front squats are feeling better and I’m getting a better feel for them. Didn’t do as much DB pressing as planned so I could finish up sooner and get ready for a round of tests. After my main squat sets, I’ll probably do what I do with my bench assistance. Basically working up to a somewhat max top set of 5 reps then work my way back down.
[quote]Nikki9591 wrote:
You said BBQ, so I had to get some BBQ yesterday
Awesome benching. Great PR, and still had enough steam for the floor pressing.
And of course the weighted chins are very G =)[/quote]
Haha good choice with the BBQ, glad I could help lol.
Why thank you Well my main sets of triples, doubles, or singles don’t really tire me out. So naturally I’ve got some steam left to blow on the accessories. Come to think of it, I’m really digging the way my bench days are set up.
DB rows
5x80
5x90
5x100
5x110
5x120
5x140 (straps, fack I’m weak)
10x60 (from here held and squeezed each rep)
10x80
10x100
First set w/ 185 was a bit off, but after that the push presses felt good. Haven’t done military presses in a while, but it felt good doing them. Pretty happy with 5x155 after doing a bit of pressing beforehand and since the best I’ve done is 7x150.
DB rows felt weak today. My lower back felt fatigued. Last week I did the heavier sets at the beginning of the session which may have affected things today. I may consider doing my OHPing on Thursdays, and devoting Fridays to just back/biceps. I’ll see how that change works during my next cycle.
So I read some of Steve Pulcinella’s training log on EFS, and he’s doing something that is interesting that I’d like to give a shot some time in the future. Instead of following a typical Westside template of doing ME and DE in the same week, he alternates. One week is ME then the next is DE.
Nice shoulder work man! I think I would struggle with those strict military presses even without push pressing before.
That plan you’re looking at def. sounds interesting. I’ve never really followed any training protocol besides a bodypart split and BBB, so I wouldn’t know enough to offer any insight on it though.
@blaze: Thanks man! Fair enough haha. Just something for me to consider in the future. Right now I’d be better served to just focus on getting my numbers up.
@ashy: I appreciate it. In the middle of my OHPing some guy doing flies came up to me and said, “you’ve got a nice military press”. I somewhat surprised seeing as I go into the gym with the mentality that everyone pretty much benches and curls, with the occasional quarter squat. As for benching, I’m working on it
