TPWiaB W17D1: Bench
Bench: 1x3@200, 2x2@205, 3x1@215, 11/6/4@165 (RP)
DE Press: 10x1@135
Pull-Ups: 10x5@15
Dips: 15/9/7 (RP)
Knocked this out before work; in the door at 6:01 AM. Felt accordingly awful, but put up the weight I needed to.
9 Likes
TPWiaB W17D2: Deadlift
Deadlift: 2x1@425, 2x1@435, 3x1@445
DE Squat: 6x3@185
Pull-Aparts: 6x25
Some pretty solid work.
8 Likes
TPWIAB: W17D3: Cardio
Stair-Climber
5/4/3/2/1 Minutes @ 100 SPM
2.5/2/1.5/1/0.5 Minutes @ 60 SPM
114 Floors in 22:30 (409 Estimated Calories)
7 Likes
TPWiaB W17D4: Press
Press: 1x3@165, 2x2@170, 3x1@180, 135x12/5/3 (RP; PR)
DB Press: 75x10/10/8/7
Seated Laterals: 20x12/5/4 (RP)
Pushdowns: Full Stack x12/7/5 (RP)
Pretty good session.
Haven’t talked much about my job since I started, but I’m enjoying it. Helping out with grant applications, taking notes at committee meetings and townhalls, doing policy research, and making connections with a bunch of executive-branch directors and county attorneys. Feels like a very productive use of my time, and the hope is that I’ll be able to intern for a Congressperson next year with the experience I’m building here.
8 Likes
TPWiaB W17D5: Chin
Chins: 4x3@72.5 (PR), 25x10+4+3 (RP; PR)
Power Shrugs: 405x5, 225x50+ (RP)
Cable Curls: 130x12/10/9
Chins felt really good today, and the numbers show it. Lifetime PR on the triples at the heaviest I’ve ever been time give or take a couple pounds, and first time I’ve been able to get 10 on the backoff sets (or ever, if I’m remembering correctly).
8 Likes
well done
1 Like
TPWiaB W17D6: Squat
Squat: 1x3@325, 2x2@335, 3x1@345, 12x295 (PR)
Leg Extensions: 230x10/9/7
Leg Curls: 170x9/9/7
Didn’t sleep last night (oops,) so this was harder than it should’ve been. Especially the backoff set, where I pretty much had to talk myself into actually doing reps 8-11 while under the bar.
10 Likes
Congrats
2 Likes
TPWiaB W17D7: Stair-Climber
150 Floors @ 75 SPM/ ~33:00, 495 Estimated Calories
7 Likes
TPWiaB W18D1: Bench
Bench: 1x3@205, 2x2@210, 3x1@220, 170x10+4 (J-Hook) +4 (RP), Straight into
Dips: BWx15+10+7 (RP)
Obnoxiously Strict Press: 95 (Yeah, really) x10/7/5/5/5
WG Pull-Ups: BWx12/10/9/8/7
Bench has felt off for the past couple weeks, but still got up the weight. Everything else went well. 95x5 overhead is incredibly light, but my shoulders are lit the fuck up from doing them like this (heels together, no layback, pause on the clavicle and at lockout, slow eccentric).
11 Likes
TPWiaB W18D2: Deadlift
Deadlift: 1x435, 1x445, 3x1@455
Leg Press: 330x12/12/12
Adduction: 120x12/11/8
Pull-Aparts: 6x25
Smooth pulling. Not really fond of this leg press machine, but it’s better than nothing. And I’m preparing for some godawful DOMS from the adduction.
8 Likes
TPWiaB W18D3: Bike (AM)
~1:35:00
TPWiaB W18D4: Press (PM)
Press: 1x3@170, 1x2@175, 1x1@185, 140x8/3-3 (RP)
DB Bench: 75x10/10/9/8
Seated Laterals: 25x7/4/3 (RP)
Pushdowns: Full Stack x12/8/5 (RP)
Not a great day for pressing, only managed the first single and it was ugly. I might honestly end up seeing my doctor from a couple years back, my nerve has been bothering me lately more than it normally does and I had some difficulty laying back for presses the way I normally do today. Everything else went fine though, so we’ll see what happens.
8 Likes
Nerve pain got worse overnight. No neurological symptoms down my leg other than mild pain, but mobility is very limited. I think the smart thing to do at this point would be [changed my mind; see below]. Will schedule an appointment with my neurologist.
8 Likes
Impromptu Deload Day 1
Bike: 60:00
6 Likes
Impromptu Deload Day 2
Bike: 60:00
6 Likes
After this Deload, I think the plan will be to replace my overhead work with incline benching, more shoulder isolation, and seated pressing for a while. Laying back during the press seems to be one of the main things that gives me issues at this point and I’ve been really hesitant to change anything because the press is far-and-away my favorite lift, but this seems like it’s becoming one of those spots where having a pet lift causes more issues than it helps with.
Not a permanent change, and I’m still fully intent on making the push for a two-plate+ strict press down the line, I just don’t see it in the cards for the immediate future. The upside is that using incline benching as a primary lift should help my godawful bench some.
Very open to advice if anyone has any. With the caveat that “keep pressing overhead but don’t lay back” probably isn’t viable.
I’m going to restart this cycle tomorrow with these changes and see how things go.
6 Likes
Throw some close grip in there, will help the bench and the press when you back to it. Get those juicy triceps.
1 Like
My problems too. Videos are gone, but I was given some really good advice in this thread of mine years ago. Some of those people are still around if you want to reach out to them.
1 Like
@heretolog More triceps never hurt, I might end up swapping my Friday DB presses for that.
@LoRez I’ll definitely read through that, thanks for linking it.
TPWiaB W18D1 - Take 2 Bench
Bench: 3x205, 2x210, 1x215/220/225, 170x11 (Match PR) +6+4 (RP)
DB Incline (60 Degrees): 65x6/7/7/6/6+3 Flat
WG Pull-Ups: 14/12/10/9/7
Supposed to be another bike ride today, but swapping it for tomorrow because of the gym’s July 4th hours. Hit the bench reps pretty cleanly.
9 Likes