8/22 Shoulda Done Cardio Pressing Day
Got excited watching some bench press videos and got to thinking- if I can push press 300+ lbs and OHP is roughly 60% of bench for most people- I might have a chance at putting up a decent bench in competition one day. So instead of doing a cardio/conditioning day, I went back to pressing.
Tried pin pressing with a Rogue diagonal grip bar and that was a shitshow. Decided to unrack instead of taking from a deadstop on the pins.
Diagonal grip bench to pin stop 3x5 275 supersetting with assisted pull-ups
Tried setting up a giant set, but there were too many people coming through so I just stuck with supersets
Incline close grip bench 3x10 185
Supersetting with assisted pull-ups- used an extra band on the pull-ups so I could match reps
Tricep cable extension 3x10 100
Supersetting with pull-ups again and matching reps
Shoulders don’t feel too fucked. I think supersetting the pull-ups helped keep them from rolling around too much
8/23 Deadlift Accessory Day
RDLs
3x5 315
Barbell Rows
3x5 315
KB Swings
3x10 40?
Supersetting the three and building toward giant sets still.
Spinal erectors were locked up tight and had to spend a good 10 minutes stretching before I could actually move. Probably just doing cardio tomorrow.
8/24 Bad Decision OHP day
Forgot I needed to video a max OHP for fitness thing at work. Plus 2 days no training coming up.
Setup for Giant sets- was just going to superset pull-ups again, but decided to commit more as the workout continued
OHP
Assisted Pull-ups (max assistance) 5 reps
Alternating Bb side bends 60 lb 10 reps
Kb swings 40 lb 10 reps
Bar x 20 (start with pull-ups)
135 x 5
185 x 5 (add side bends)
205 x3 (add kb swings)
225 x3
245 x3
265 x3
275 x3 (last giant set)
295 x1 (felt alright… not great)
315 miss (I was going to try a double but I should’ve called it at 295)
Fighting cramping really bad in my left forearm. Getting ready to leave offshore so I’ll probably have 2 days where I don’t train.