Pec Deck: 110kg 10, 100kg 9, 95kg 8
Reverse Pec Deck: 60kg 10, 80kg 8+
Immediate success, turned my top set on pec deck from 9 to 10 reps with 110kg. Feels great to be approximating optimality with my current pec work stimulus since at my level I’d not be able to add reps like this unless training was absolutely in the goldilocks zone. Did a little quarter rep after 8 reps on reverse pec deck with 80kg today so that’s nice.
Nautilus OHP: 57kg 7, 76kg 6, 50kg 10 (SS)
Dumbbell Incline Skullcrusher: 16kg for 6, 20kg for 7, 16kg for 8
Cable Lateral: 5kg for 6, 7.5kg for 8, 4
No PR on the top set of OHP, but did get a PR on the backoff set, odd. Dumbbell skullcrusher, nothing new on the top set, but I’m graduating from the 14kgs to the 16kgs on the acclimation & backoff sets, & the backoff went well. Biting the bullet on cable laterals & going heavy on the backoff set too. This is on 20 seconds rest, not counting the rest while one shoulder is trained. Pretty sickening PR though.
Rope Pushdown: 22.5kg for 9, 27.5kg 6/8, 22.5kg 6/7
Machine Preacher Curl: 50kg for 6, 65kg for 7, 50kg for 8
Machine Preacher Hammer Curl: 50kg for 9, 45kg for 8
Improvement on rope pushdowns top set, nice. Real win on curls today - this gym’s preacher curl machine is marginally harder than the other gym where I first hit these numbers, (same brand & model, just slightly different friction I guess). So awesome to secure the PR on the slightly harder machine.
Good Morning: 80kg for 10, 85kg for 10, 90kg for 13
Shrug: 110kg for 8, 115kg for 8
Lying Leg Curl: 70kg 8, 60kg 8
Added 5kg on good mornings & kept the reps at 13. Solid progress. I just wish I had the foggiest clue as to what sort of % is typically used on good mornings compared to a typical squat or deadlift. I don’t want to be sandbagging, nor do I want to be using excessive loads because I can’t bend over more due to tight hamstrings. Neither of those sound good. Happily added 5kg on one set of shrugs & nailed it. Leg curls just holding still, I think due to the additional fatigue in my hams I’m picking up from rapidly increasing my good mornings.