Trap bar dead lifts.
160kg Smith machine rows would be sick…
So running and press today.
A few 100m and 150m sprints. Got soaked as I went out side.
Press 48kg 3 sets of 5
Incline bench 65kg 10, 7
Very happy
Close hand press up 2x10
Lat rises 3kg 1x50
Squat 140x7
Smith machine 1.5 squats 60x10, 80x10
Rdl in smith machine 2x10
Rugby tonight. Much better, real fitness bitz. Left feeling tired but great.
Press tomorrow. Dead lift Friday and then Squat again Sunday.
Press tonight
5x10 at 40kg. The first set was actually 44kg but mistake
Then incline press
7 reps at 66kg, then 9 at 60kg
close hand press up
2x11
lat rises
1x30 at 4kg, with lots of pauses. but I done it.
Rugby tonight great session. More fitness. Feels great to push in through
Arms are feeling tired. Dead tomorrow then Saturday cardio only
5x5 TBDL at 150kg
Chest supported row 1 set 9x37.5 kg
Lat pull downs 2 sets of 10 at 70kg
KB curls 24kgx13 then drop set to 8kg bell.
Squat wanted to bring my reps to 4-5 to really build strength so jumped from 140 to 150. I hit 6 reps. Both happy and perplexed. I added 10kg to the bar and dropped just one rep.
Smith machine was busy so a bit of a change up.
RDL 2x10 at 10kg
Smith machine machine squats quad dominant 2x10 at 100kg.
Lunges 2x15 with just the bar.
So I had monday off as a new squat pr killed me. Tuesday was rugby. Was still tight as fuck on arrival. 65 mins of games and 1 rm test on ohp. Got to 70kg. Not unhappy but still not great.
For shits and giggles done 3 reps at 160 for squat.
Tonight
5x8 at 46kg press
2x10 incline bench
2x12 press up
1x40 lat rises with 4kg
So I dumped rugby and the gym. Had a 20 hour work shift so just done work indoors.
Bent over row 1 set of 10 with 82kg happy as I was expecting 8-9.
Inverted rows 10, 8
Then curls super set 20kg for 15, 10kg for 10, 7kg for 15 5kg for 10. All to burn out.
Flip I tagged you for a specific question I feel you could help with. You’ve helped me before and I’d really value your advice.
I’ve working on getting stronger in 4 lifts. Squat, trap bar dead lift, chest supported row, and press.
3 are going great. But my press is still struggling.
I’ve been running Matt Kroc’s bench program but for the press. And I can see additional size. But I’m still struggling gathering any “power” off the chest.
For example - 5x5 at 70% - getting the bar past my head on rep one is harder than the rest of the set (well almost).
I’ve try an eliminate any bounce from the bar so I’m not relying on that. But I always get a bit. But I get a strong stretch on the press.
Is there anything I can do to generate a bit more power with out using legs, or hip dip?
Thanks for the help.
I’m the same way. I tend to be like this on the deadlift on relatively heavy sets sometimes too. slower off the ground on the first rep than the next couple. Even with dead stop reps. So it’s not something I’d worry about if I was you.
As far as generating speed at the beginning of a dead stop standing press, without leg drive…
Proper rack position is important, and good stability/bracing. Being very tight and well braced is really the key to good overhead pressing. You will also benefit from getting the bar directly overhead as quickly as possible. If you’re talking about losing momentum after the first couple inches of the press, then obviously this doesn’t apply, but if you’re getting it near the top of your head when/before you slow down, sometimes pushing your head through as soon as possible can keep your momentum going. Does that make sense? Also, are you able to actually rest the bar across your shoulders in the rack position, or are you holding it in the air when it’s racked?
This is something I need to work on. As once the bar is up it tends to move a bit. So I’m obviously not set properly. Can you advice on bar/hand position. I use false / thumb less grip. Keep my arms at 90 degrees to the ground. That’s all the set up know/use.
I “think” this is okay. Although I will be more conscious next time and make sure. One thing I do struggle with is foot placement. Side by side feels like I’m too off balance. So I’ve had to switch to split stance.
Yeah at nose level.
Not the issue I’m having right now - but it makes sense.
In the air. I’m not rest the bar in the rack position and then press. I need a hip “pop” to give me time to get my hands under the bar.
BTW that’s for the help!
160kg for 5 on squat. Very happy. Estimate max is about 185kg or 400lb.
Leg press for 2 working sets of 10 at 200kg. Then RDL 2 sets of 10 at 100 kg. Empty bar lunges.
Palov press 5 x 5 presses a side
Rugby was great tonight. Started doing contact.and all that strength training is coming to the fore.
Great work out.
Press 5x5 at 75% - well almost. Added 2kg to round it up. So 50kg.
Incline bench 66kg 10, 7
Press ups close hands - 13 and then 10
Lat rises with 4kg - 20, 6, 6, 4, 4. Was aiming for 50 but i gave out.
Pissed at missing the 50 reps but other exercises were hard tonight. So I’ll suffer it.
So the rugby season is almost upon me. So I need a new plan to fit around training and playing. So this is plan number one.
My sports training days are Tuesday, Thursday and games on Saturday.
I’ll be too sore to train Sunday. And training hard on Friday will be silly with a game on Saturday. Which leave Monday and Wednesday.
My plan:
I’ll do heavy sets on Monday with 1-2 sets of 3-5 reps. I can set a bench mark early in the season and make sure I work hard to keep this.
And then lighter sets on Wednesday – 3-5 sets of 8-12. This will much less intense. Always with a rep or two in the tank.
I’ll rotate 2 work out around. So I mix it up.
Week one is work out A,.
Press, Trap bar dead lift, Pull ups/Inverted row
Week two is work out B
Bench, Chest supported row, Squat.
Pull day with out the trap bar. Which will be done tomorrow at the gym with a follow up rowing session.
Plate row - 11 x 82kg
Inverted rows 2x8
Curls 20 x 12, 10 x 15, 7 x 15, 5 x 20
Rugby last night - was good. Although got sore traps.
Tonight was press.
56 5 sets of 3. Easy easy.
Incline was 10 then 12 of 66.
2x15 close hand press imups. Then latvrises till it hurt with 4kg looing at tut not reps or sets.
Rugby last night was great. Starting full comtwct and im owining it. Busting lines breaking tackles smashing people.
Apparently im not in the top 25 players at the moment. This will change.