Pec flyes with 25 lbs DBs for a bunch till my chest pumped up a bit
DB bench
10x20 kbs
10x40 lbs
8x60 lbs
2x10x80 lbs, 6-7 and 8 RPE - whatever else, hit today’s minimum target. Working on pressing the DBs together at the top to help squeeze my chest. Rewarded with massively improved upper pec pump
3x8x80 lbs, all 9 RPE
Work sets took 13 minutes despite actually trying to moderate my pace in the hope it would get me an extra 10.
Goal is 3x10 next. It would appear that my chest is WEAK. This is the only press variation I’m having trouble with, and it’s the most chest-reliant one. I’m guessing the only reason I can get any kind of comp bench off my chest is leg drive.
Weighted dips supersetted with strict BB rows
Dips with 44 lbs, 10, 9, 10 rest/pause (7, 2, 1) - so progress, albeit slow.
Rows 10xbar, 10x132 lbs, 3x10x198 lbs - a bit harder than last week, but that’s just because my lower back got trashed yesterday
Pec flyes supersetted with T-bar rows
Flyes 3x15x30 lbs - these felt great, good pump. I’ll stay here for next week then move to 35 lbs
Rows 3x15x100 lbs - time to move to 110 lbs. These might have been moderately hard last week but this week were easy.
Woke at 198.7 lbs, but looking the same as around 194 lbs. That’s a hell of a jump over 24 hours. I’m guessing water retention. Although, to be honest, I was looking for a move to 198 lbs as time went on instead of things flattening out. I’ll take some measurements Monday.
Germane to today’s weigh in. It’s now the end of October, so I’ll take an average of my weight from 28/10 to 03/11 when the third rolls around and see where things are going.
Leg extensions 55 lbs for a bunch until my quads pumped up
Front squat
10xbar
10x132 lbs
5x10x220 lbs, under 6, under 6, 6, 6-7, 6-7 RPE in 12 minutes - go figure. Zero issues keeping the bar, legs got fatigued first. Night and day compared to last week. Up to 242 lbs next
RDL, toes elevated on 11 lbs plates, straps
10x132 lbs
8x220 lbs
3x10x286 lbs, took five minutes - need to remember to push the bar away from me as that really emphasises my hammies
Weighted decline sit-ups supersetted with single leg leg press
Sit-ups 3x15 with 33 lbs - up to 44 lbs next week
Leg press 3x20/legx176 lbs - best position is foot low on plate, toes forward. Feels like I’ll get more out of these than the walking lunges
Including mobility done in an hour dead. Did NOT expect today to go this well but I’ll sure take it.
Since I am getting briefs and have no experience whatsoever: Is there anything I should look out for or have to know when I try them for the first time?
You’ll have a blast. They pinch a ton the deeper you go, so that’s what to look out for. Getting them on is just giving yourself a wedgie. You’ll probably want to kind of hang yourself off something to sink into them. I like back and each side.
Shoulder raise tri-set at 15 lbs until shoulders pumped up
BTN press
10xbar
8x77 lbs
5x10x100 lbs, 6, 6-7, 7, 8 and 9 RPE in 11 minutes - up to 110 lbs next week
Incline DB press supersetted with DB rows
Press 3x12x65 lbs at 2-3 slot on EFS bench - I’ll stay here another week then up to 70 lbs
Rows 3x12x130 lbs, all hook grip - up to 135 lbs next week because I could have done 20 each set
Lateral raises supersetted with pull-ups
Raises 5x12x20 lbs - still kicking my butt
Pull-ups 5x4 wide overhand, wide neutral, close neutral and last two sets very close neutral
Dead stop hammer curls off thighs three sets to failure at 25 lbs
Including stretching and stuff took an hour and 20 minutes
Thought: I’m considering dropping wraps for squats pretty much indefinitely. They slow shit down waaaaaay too much. I mean, I’m planning on up to five sets of 10, in wraps. That’ll take fucking ages. May as well lower my projected squat and go with sleeves.
Dinner at the club tonight (@painter27, @Irishman92 and my Aussie mates will automatically know what that is. For non Australians, imagine a family friendly casino). Don’t think I went over my calorie budget significantly, if at all, but salad bar. Probably ate a good kilo of veggies.
I usually can’t move after any type of salad bar style clubs!