Superset
Overhead Tricep Extensions
20kg DB 4x10
With
Mixed Grip Chins
4x7
Superset
Seated Lateral Raises (strict, constant tension)
7kg DB’s 3x14
With
Preacher Curls
25kg x 10
20kg 2x10
I kept rest periods pretty short throughout. Often when I’m doing my hypertrophy phases I still concern myself with how much weight I’m using and really try to progress, this in turn makes my rest periods longer. I’m trying something different this time.
Ummmmmm I’m not sure I like this program, but it’s early (really early) days, so I will stick to it and see how I go.
Got rep lower and abs tomorrow morning, going to kill it! I than am going away camping for the long weekend. Long overdue for me to get away from the city.
But what if were able to lift heavy and progress with low rest periods?
Remember, any time you can get a pump with high weights and low reps for high volume you’re on the money
Reps and weight don’t seem to matter for me as much for getting a pump, it seems to be how many sets I do. I can do 50 curls in a set and not get much of a pump, but if I go 5x10 than my arms will swell up.
Superset
Overhead Tricep Extensions
20kg DB 4x10
With
Mixed Grip Chins
4x7
Superset
Seated Lateral Raises (strict, constant tension)
7kg DB’s 3x14
With
Seated DB Curls
12kg 3x10 each arm
Pretty mediocre session. I felt this way after this session last week. I think it may be because there is no barbell work in it. It’s not the programs fault, it’s mine for wanting overhead pressing movements and I find overhead barbell work makes my shoulders funny after a certain weight.
Dunno I’ll think on it.
Chin-ups felt really good. I got 8 pretty easy reps on my 4th set. A milf may or may not have influenced the extra rep…
Just knocked off from work. Finding it difficult to eat enough. I worked 7am to 6pm and had 1 10min break that I ate on my feet. I ended up making an 8 ton grain mess on the ground and shovelled up more than half of that in an hour and a half.
Pretty tired, gonna eat some duck and eggs now.
Oh and tomorrow morning I want 10x3 with 80kg on back squats. Writing it down to keep me accountable.
Back Squat
20kg x 10
60kg x 5
70kg x 4
80kg x 4
90kg x 4
95kg x 4
80kg 3x10 (2min rest)
Barbell Hack Squats
60kg x 10
80 2x10
No abs today got lots to do and to be honest the hack squats anhilated me. The 3x10 squats were ok but I was sucking wind, went straight into the hack squats and my quads felt like they were going to explode.
My quads I feel are severely limiting my squatting strength. I need to get them bigger and I think i took a step in the right direction today. I did the hack squats with straps and it put me in a way better position.
Repeated running and skipping and bouncing on toes when sparring and training in Muay Thai fixed that up. My running volume is pretty low at the moment (sue me), but I’m confident if I increase it, I shouldn’t have many dramas with it.
I viewed my splints like building muscle. Stress it, eat to support the recovery, back off when needed and ultimately add volume. Seemed to work for me.
It will always have a special place in my heart and when I’m not doing it, I miss it. The thing is that I was just constantly sore and slightly injured from it. For 3 months I couldn’t sleep on one side of my body or rotate my core a certain way. If I got smashed in the thighs on a particular night I couldn’t do my job properly the next day etc.
I realise there a less impact martial arts out there but for me right now I’m just working on building some mass up.
Superset with
Seal Rows (60 sec rest)
22.5kg 2x12
20kg 2x12
Face Pulls
3x15
Standing Calf Raises
80kg 2x12
All bench work is with a one second pause at the bottom unless noted. The 70kg felt pretty good. Still conservative with my benching as I don’t have a spot and getting pinned isn’t something I’m looking forward to doing. I have the absolute worst benching form though. No leg drive, only just working out how to set my shoulders and shoulder blades. Oh well lucky I’m not a powerlifter!
Everything else went well. Massive day at work again and let’s hope it goes smoothly!
Have you thought about pin pressing or floor pressing?
With floor presses one meat trick to try is to set up with bent legs with your heels so close to you that your ass is practically on top of them. That way you have a solid base and you can actually get a slight decline feeling and an arch with the movement + if you get pinned down you can either just dump it on the ground or you can create a larger decline to press it up.
Don’t know if someone else did this before me so I’m not coining them as mine just yet