DB shoulder press is one of those things that will shoot up the more you do it. At the end of the day it is accessory work so you can easily replace it with something else.
Nice improvement on your working set numbers compared to last week.
Keep up the good work, I feel one is snapping at someone’s heels in the shoulder press…
Squat Day
(warmup)
50kgx5
60kgx5
75kgx3
(working)
95kgx5
107.5kgx3
120kgx5
Squats felt solid today, fairly pleased.
Accessory Work:
Leg press mechanism plus 130kg 3x20
GMs empty bar 3x8
Preacher curls (a couple of sets)
5x10 snatches each arm with the 20kg KB
Haha maybe! But I’ll be a whole lot fitter while drinking my fairtrade iced tea and listening to folk music!
Don’t kid yourself I can never picture you drinking fairtrade tea lol. Folk music very believable though!
Bench Day
Wasn’t expecting much as I made myself horrifically ill all of Friday thanks to drinking to excess on Thursday night. Also ate a load of shit food, so I’m feeling rather fat!
(warmup)
40kgx5
55kgx5
65kgx5
(working)
80kgx5
92.5kgx3
102.5kgx5
Accessory Work:
DB Bench 32.5kg x8,8,6
DB row 40kgx23
Floor press (again from lowest pins)
60kgx5
80kgx5
90kgx5
95kgx5
100kgx5
105kgx1
Can you tell I like floor pressing?!
Yes you do like floor pressing. Why didn’t you talk about ur amazing post-work out meal?!
Deadlift (deload) Day
60kgx5
75kgx5
90kgx5
Accessory Work:
BOR 60kg 3x10
Hardly feel I’ve even worked, but I guess that’s the idea!
Shoulder press (deload) day
25kgx5
30kgx5
35kgx5
Accessory Work:
chinsx30 (10,5,5,5,5)
BW dips 5x10
Deadlift day
First day of Cycle 2 Week 1:
(warmup)
60kgx5
70kgx5
90kgx3
(working)
102.5kgx5
117.5kgx5
135kgx20
Accessory Work:
BOR 77.5kg 3x8 (though shoddy form)
Hanging leg raises 3x12
After a rather glutinous weekend at home I am now a podgy 91.6kg. Need to address this with some clean eating and hard lifting this week!
Yesterday was Shoulder Press Day:
(warmup)
25kgx5
30kgx5
35kgx3
(working)
40kgx5
45kgx5
52.5kgx10 (worse than last cycle)
Switched to a thumbless grip as an experiment, didn’t seem to do me any favours.
Accessory Work:
chins x50
BW 25kg dips x50 (needed 8 sets for this which was poor)
Today was sort of cardio day as I felt like going to the gym as had nothing else to do:
Started with a fairly simple barbell complex (30kg):
SLDL x6
BOR x6
Front Squat x6
Shoulder Press x6
Back squat x6
Push Press x6
…rest… repeat for 5…rest repeat for 4 etc etc
Then thought I’d get the heart pumping with some 50kg front squats supersetted with BW jump squats, started with
Front Squat x10
Jump Squat x10
…rest 1 min, repeat for 9, rest etc all the way down to 1 rep.
The rest periods were more to let my wrists/elbows recover rather than my heart rate.
Finished with a couple of heavier Front Squats:
60kgx2
70kgx2
Didn’t go any heavier as my wrists were killing me and I’m doing heavy back squats tomorrow.
SOLID MATE, 3 days in a row good work
Yesterday was Squat Day
(warmup)
50kgx5
65kgx5
75kgx3
(working)
85kgx5
97.5kgx5
110kgx15
On the main working set it was pause reps with deep breathing after about rep 10. Reckon if I had it together mentally I could get 110kgx20 before too long.
Accessory Work:
Leg Press 140kg x15/15/20
Standing BB curls 5x10
Preacher curls 2x10
Bench Day
(warmup)
45kgx5
55kgx5
65kgx5
(working)
72.5kgx5
82.5kgx5
92.5kgx9
Accessory Work:
DB row 40kgx25
DB Bench 32.5kg 3x8
Floor press from pins
70kgx5
90kgx5
100kgx5
Weight on gym scales: 92.6kg
Looks like my plans to maintain at 90kg have gone askew!
Deadlift Day
Cycle 2 Week 2
(warmup)
60kgx5
75kgx5
90kgx3
(working)
110kgx3
125kgx3
142.5kgx18 (could have been 19 but I lost count so did an extra rep to be sure)
Think I need to lessen the reps as the weight goes up on deads, at the moment I’m working to a 220-225kg 1rm according to Wendler’s formula! Really felt it in my back today.
Accessory Work:
BOR 75kg 3x8
Standing BB curl 5x10 (2.5kg more than last time)
Curling UNIT!
Glad to see you managed to blast through the deads without my moral support! Well done with the 18 reps as well.
Haha no there is only one curling unit… built James Baxter!
It was a real struggle today, maybe didn’t eat enough. food. as am now a skinny 91.8kg!
haha I have eaten SO DAMN MUCH this weekend, eating meat by the truckload. Could u clarify what weight u did for the standing BB curlz?! I haven’t been to the gym in 2 days and have GWS
Well done on the dead’s, I have squatting demons to face tomorrow!!!
Not sure about the curl weight as don’t know what the short bar weighs, 7.5kg? 10kg? I had a 10kg and a 1.25kg on each side.
Shoulder Press Day
(warmup)
25kgx5
30kgx5
35kgx3
(working)
42.5kgx3
47.5kgx3
55kgx11
Accessory Work:
chins x52 (absolutely blasted these today compared to previous sessions! 12,8,8,8,8,8)
BW 25kg dips x50 (6 sets)
Standing BB curls 35kg 5x10 (cheated my way through most of last 2 sets!)
Weight on gym scales: 92.2kg
Fairly solid session today, particularly pleased with chins as 12 reps is a PB. Had my own homemade chicken curry with brown rice post training. I’m a little concerned about my weight but I’m doing better on BW stuff so probably not too much fat gain, I would rather stick around 90kg for the time being.
Bench and Squat Day
Again I’m away at the weekend so rolled two sessions into one:
Bench
(warmup)
45kgx5
55kgx5
65kgx3
(working)
77.5kgx3
87.5kgx3
100kgx6 (annoyed with this really wanted 7)
Squat
(warmup)
50kgx5
65kgx5
75kgx3
(working)
90kgx3
105kgx3
117.5kgx7
Didn’t do any accessory work as was in a hurry, may do some tomorrow if I can get to my local gym.