When you say you werent sure you needed to do the skull crushers, do you mean you triceps where already toasted from the incline press?
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I press in one form or another every workout, so I might be overtaxing the triceps. It doesnāt feel like it and they seem to respond well to the volume, but doing the crushers may be more overall fatigue than I need.
But, also, the crushers was moving so easily at the prescribed (by me) weight, Iām not certain they had any real effect.
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Interesting, was just talking to a mate in the gym a few days ago about this. I used to do āheavyā Incline EZ bar tri extensions once a week. Got fairly strong on them, but annoyingly they never seemed to translate over to any type of press (for me anyway).
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Meso 1 Micro 4 Day 1
Deload
Full Clean and Push Press (EMOM)
135 x 20
Sandbag Over Bar (EMOM, 52")
150 x 20
Fat Man Pull-Ups (touch bar)
BW 2x10
Now thatās some fun. Wish I could do more, but that pretty much gassed me, even though total volume/tonnage is less than one squat session.
5 Likes
If I can do 150 over bar 20 times, Iām pretty sure I can get 200 at least once.
4 Likes
Iād say you are good for at least that.
Meso 1 Micro 4 Day 2
Deload
2022-08-01
Full Clean and Press
worked up by 10lbs from 95 to 175 2x1
Back tweak, of course.
Fine, then letās give it a real reason to be sore
Full High Bar Squat, butt to ankles
225 3x3
235 2x3
1 Arm DB Press + Pullups
60 5x5 + BW 5x5
Seated Hamstring Curls
195 2x8
Good enough.
6 Likes
Yesterdayās dumbbell pressing told me that the multigrip bar OHP is doing nothing for my overhead press and that itās more of a strength expression lift than a strength development lift for me. If my other pressing movements go up, MGB OHP goes up, but the reverse appears not to be true.
Also, single arm db press seems to work my whole shoulder more than bar OHP. I think Iāll work in a variation of that instead of MGB
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I follow Paul Carter on IG. For shoulders, he says DBās with a mid pronated grip, on a high incline is about the best movement for OH shoulder pressing hypertrophy. Stable, proper mechanics, and you can work to failure relatively safely.
I still like throwing in the BB OHP from time to time to see how weak I am though. LoL.
2 Likes
Meso 1 Micro 4 Day 3
Deload - Home edition
Overhead Press
135,145x5
150x3
155,160,165x1
135x8
Mutant SSB Squat
135 2x3
185x3
215x3
245x3
280x3
315x1 (PR for bar. +30lbs)
245 2x5
On a regular SSB the sleeves are at offset angle to the handles. On mine, the sleeves are parallel with the handles. This thing is an MFāer at the bottom and pulling the handles down avails naught. And the pads are too small.
Pendlay row
190 3x5
Close Grip Bench
165 3x5
Gotta get my elbow tuck right on these. Iām tucking too much
EZ Bar Curls
95 3x5
Easy.
Just right.
Work went too long and the gym closes too early. I have to train just outside my apartment in the walkway when I train at home. Iām sure my neighbors think Iām nuts and may actually be scared of me.
8 Likes
Meso 1 Micro 4 Day 4
Deload
Axle Continental Clean and Push Press
75x5
95, 115, 135x3
155,175,180,185x1
150x5 (1 clean)
Why? Because itās fun.
Shorting the second clean to shoulders. Gotta get under, man.
High Bar Full Squat
135,165,195,235x5
265x3
215 2x5
MAG Neutral Close Grip Pulldowns
240 3x5
Hammer Incline Press
180x6,6,10
2 Plates! Yeah! And apparently I can do more.
EZ Bar Reverse Curl
75 3x6, 10
8 Likes
GPP
Pushed a car off the MUNI rail track today. Not mine, thankfully.
General gardening and landscaping work that I do every weekend but donāt log.
6 Likes
Meso 2 Micro 1 Day 1
2022-08-09
OHP
75,95,115x5
135x3
155x2
135 2x5
Right shoulder felt pretty creaky at the start, but warmed up okay.
SSB Squat
165 2x3
195, 235,265x3
295x2
315x2
285 2x5 easy
Mag Close Neutral Grip Pulldowns
200,220,240x5
260x3
270x2 easy
230 2x5
Pullup station was busy with dorkinessā¦ Would have much preferred to do pullups
Decline Bench Press
185x5
195 3x5
Flat benches busy with dorkiness also
Seated Incline Dumbell Curls
45ās 3x5
Not exhausted. Iām either undertraining or training smarter.
8 Likes
Meso 2 Micro 1 Day 2
2022-08-10
Hammer Strenf Press + BPA (green)
210x4 + 20
190 2x5 + 2x20
Didnāt feel like benching on a bench. Did that yesterday.
Deadlift
415x2
345 2x5
Setting my back better. A triple on the top set would have been no problem.
Pendlay Row
195 3x5
Upright Rows
75 3x8
Cable Press Downs
100x8
50x15,15
70x15
DB Hammer Curls
45ās 3x5
Cybex Seated OHP
90x8
130x6
140x6
160x5
180x5
Just farting around. I see some guys favor this gear, so I thought Iād try it. I donāt like the stroke. And itās too easy.
Seated Leg Curls + Leg Extensions
2 x (195x8 + 140x8)
Started my micro one day late, so I had to do this today to get back on schedule since I canāt do Saturday. Got some all-day volunteer work to do that day.
I felt great going in and nothing was a grind.
7 Likes
Meso 2 Micro 1 Day 3
2022-08-12
Viking Press (Leg Drive)
160 3x5
Front Squat
195, 215x2
175 2x5
Planned to do only 195, but it was so easy I bumped up. Still easy. I can boost the 5ās weight too.
Pullups
BW+20 3x5
EZ Bar Curls + Hammer Incline Press
100 3x5 + 190 3x6
Face Pulls
40 4x15
Reverse Pec Deck
135 3x8
Definitely training instead of exercising. Nothing hurt going in and didnāt strain today at all. Recovering well.
Matt Wenning is worth listening to. Heās done a couple of interviews recently on Dave Tateās company YT.
8 Likes
Meso 2 Micro 1 Day 4
2022-08-15
Incline Bench Press
170 3x5
Green Band Face pulls
3x15
Green Band Pullaparts
3x20
Did these in-between warmup and working sets on incline bench
High Bar Deep Squat
225 3x5
Last rep paused on each set
Really didnāt feel like leg press was the thing to do today. Or I just didnāt want to.
DorsiFlex Chest-Supported Row
255 3x5
Smith Machine Split Squat
50,70,90 x8 (rt leg only)
These hit and hurt right where they ought. I hated it, of course, but more must be done.
Reverse Curl
85 3x5
Close Grip Bench Press
165x5
185 2x5, 4
Very different feeling with the new elbow position. Right side weakness becomes very apparent.
Feel meh today. Some of the family are having health issues and itās getting me down. Otherwise, the session wasnāt bad. Just not exciting. Just putting the work in.
8 Likes
Meso 2 Micro 2 Day 1
2022-08-17
OHP
45,75,95,115,135x5
160x2
137.5 3x5
SSB Squat
165,195,255,285x3
325x2
295 3x5
Still a little pooped from the last workoutās squats.
MAG Neutral Close-grip Pulldowns
160,200,220,240x5
282.5 x 2
240 3x5
Decline Bench Press
197.5 4x5
Seated Incline DB Curls
45ās 4x6
Cable Triceps Pressdowns
70 2x15
Extra sets not as depleting as in the first meso.
7 Likes
Meso 2 Micro 2 Day 2
2022-08-19
Hammer Bench Press
180x5
200x5
230x3
200 3x5
Deadlift
225,275x5
315x3
365x2
425x2
355 3x5
Pendlay Row
205 4x5
Hammer Incline Press (triceps focus)
200 4x5
DB Pinwheel Curl
45ās 4x6
Pec Deck
150 3x8
Still not wrung out like in the second micro of first meso.
7 Likes
Meso 2 Micro 2 Day 3
2022-08-23
Viking Press (Leg drive) + Band Face Pulls
162.5 4x5 + GREEN 4x15
Front Squat
185x3
205x2
225x2
Form broke a little bit
185 3x5
Pullups
BW+30 4x5
EZ Bar Skull Crusher + curl
100 4x6 + 100 4x6
Elbows a bit iffy, but no pain
Rear Delt Raises
30ās 3x8
Decent workout. Iām trying not to do a bunch of extra work, as I think it leads to me stalling out. But it also means I leave the gym feeling like I could have done quite a bit more. Unsatisfying, some days, but I want to play the long game this time.
7 Likes
Adequate!
3 Likes