Barbell Strict Press
-155x3
-205x1 – stutter rep; had to adjust during the rep
-245x0 – too soon; no strength at the sticking point; did a static hold
-275 – another static hold (I’ve never sought these as a deliberate training approach)
-205x0 – been a while since that’s happened with a weight this low
Dumbbell Strict Press
-50x5R/5L
-65x3R/3L
-80x1R/IL
-90x1R/1L
-100x0R/0L – ah well; shoulders were really aching by this point
Machine Side Raise
-50x15
-135x15
-150x15
-195x10
-210x10
Dumbbell Strict Press (revisited)
-85x1R/0L – it’ll work out
Machine Side Raise (revisited)
-210x6
Pec-deck Machine Fly
-50x15
-135x15 – pecs got tight as fuck
-(180x8)x2 – even fucking tighter
Reverse Fly
-25x~10 minutes – not continuous
Today felt like prehab/rehab more than anything else. My training stamina was not good and both shoulders were exhibiting some form of dysfunction. It’s fine though. I have it sorted. I’ve been tired all day. I also lost a few more lbs. The barbell strict press as the movement itself was very poor. The height for the hooks is a smidge too high for me, but of course the subsequent option is far too low i.e. not happy median. I’ll give them a try in the other rack as I have the sense that I will have more fortune there. I’ll be doing many more static holds for my strict press. I’ve found forced lean to have a larger impact on my overhead press than anything else at this stage. I’ll be acting on that. That’s also the first time I’ve held 275 in that position. I’ll press it soon. Dumbbell strict press disappointed me as well. Just not that strong yet. I’ll be stronger than ever very soon. I’ll take that to the bank. I like the machine side raise. It’s a lot less painful for my shoulder vs the dumbbell variation. I also like the pec-deck because I get such a grand response with such little work. As far as they are concerned, I haven’t done reverse flies in too long. I really need a lot more of them. My front delts looked comical in the mirror compared to the rest of my shoulder. Tomorrow, I’ll be doing really heavy Anderson squats, lower body work, and grip work (and reverse flies).
My scheduling lines up better if I just bump training over to tomorrow. I have other things to work on today. Gym is out of the way. I’ll work on handstands tonight. My frequency is starting to climb back up. I’ll do the work I planned for today tomorrow. Press again Sunday which will entail more strict press, static holds, and some benching. Then do pull-dominant work Monday which includes deadlift variations. That will probably look like block pulls, hamstring isolation, then rowing and pullups (and possibly curls), and probably more hamstring isolation and ab work.
Anderson Squat
-315x3 – PR; stumbled on the first rep
-405x3 – PR
-495x3 – PR; stumbled on the first rep
-585x3 – PR; gained full fluidity
-675x3 – PR
-765x3 – PR
-855x1 – for those that remember, the bar is maxed out
Seated Leg Curl
-40x30
-85x20
-100x20
-115x20 – right hamstring was ridiculously tight for four whole minutes
Barbell Lunge
-135x2 – not feeling this lift
Unilateral Seated Leg Curl
-40x20L/20R
-(70x20L/20R)x2
Leg Press
-2PPSx5 – did every set at max speed
-5PPSx5
-7PPSx5 – very heavy on this machine
Double Overhand Static Hold
-315x10 seconds – all of this with no chalk
-405x10 seconds – held back; need more motivation for grip work
-455x0
The Anderson squat was chosen for several reasons. Reason one being I wanted to feel a lot of weight on my back again. Accomplished. Reason two being that I’ve been serious issues with bar placement. Accomplished. Reason three being more thoracic postural strength. Accomplished. They got me all of attention to. For those that don’t know, they’re essentially a top-half squat. I don’t use a belt or wraps. I feel many times improved having done the hamstring work I much needed. My hamstring strength has been holding back my squat and deadlift strength for far too long. They’ll be hit again Monday and feel much stronger already. I had the sudden inclination to perform my leg press reps as explosively as possible, so I did that. I liked it. I need more motivation for grip work. I’m not bringing any intensity to it. It’s been dull to me for a while. The most weight I’ve ever held double overhand with no chalk is about 475-500.