Yeah I had planned to do the last thing you wrote, decreasing RIR as the sets go on. Based on percentages and what I did before, I assumed 6 reps should be 2RIR and then went for 6, but it felt more like 1 or 0 RIR, then I just cranked the music and grinded out the last reps on the next 2 sets. My legs are already sore from this morning
9/4/24
Warm up:
5min on elliptical climber type machine
Deadlift:
250x3
290x3
325x3
SOHP:
110x3
125x3
145x3
45° Back raise:
150x10
Tricep extension machine:
135x8
135x7
DB curls, seated, alternating:
40x7
Leg extension:
150x8
Got to the gym late had to prep some stuff for my kids birthday
3 Likes
9/6/24
Warm up:
Jumping jacks x25
BW Squats x25
Band face pulls X12
Push ups x10
X3
Med ball throws and slams:
20x12
Bench:
180x6x3
SSB squat:
195x3x5 hit the bottom then pause for 2 count a couple inches above parallel
Chest supported row machine:
160x10
220x5
Seated hamstring curl:
110x10
185x4
Ran out of time again, trying to work out around kids schedules. Might do some isolation stuff or cardio at home tomorrow. I saw the pause squat thing on a YouTube video that seemed to describe what I’m experiencing from squatting, namely too much back getting involved, and knee tendon pain. This is supposed to help ingrain good position on the ascent.
3 Likes
9/7/24
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/squats/Cossack squats x10
X3
Box jumps:
36"x5
42"X3, 36"X2
Squat:
180x5
205x3
230x5
Chin ups: wide overhand grip
BWx8
+35x7
+35x8
45° back raises:
160x7
160x6
Seated Smith OHP:
115x5
125x4
Tricep cable push down, single arm:
30x3
20x8
25x7
Bicep preacher curl machine:
115x8
Standing calf raise machine:
275x8
Tried seated OHP in a smith machine, everyone says you can do more weight if you sit down but this just felt awful and was a completely different motion. It was more difficult to get my head out of the way and moved the sticking point higher up than I’m used to. Maybe a good thing to do something different. I tried out the hammerstrength shoulder press too at the end of the workout but it didn’t feel any better, I felt like I couldn’t get a strong position under it, the handles were too far out in front of me and the seat back doesn’t move forward.
2 Likes