I really like OH Cable tricep work. You can really smoke your triceps.
1 Like
They really hit the long head of my tris.
1 Like
2023-08-09
OHP Day
PP W/U
barx15
95,115,135x5
155x3
PP
170 3x5 (PR sets @ 5 reps)
Raise weight
Strict
150 2x5
Was only supposed to do 4 and 3.
Raise weight
+
Monster Mini Face-Pull-aparts
5x18
Wide Grip Pulldowns
180 4x11,10
Left inner shoulder feeling janky again. Had to slow the negatives more and pause longer. Burned
Seated Lever Press
180 2x6, 7 (PR, prior best was 4 reps at this weight)
Single Arm Dumbbell Row
100 2x11, 10
Might be too heavy. Give it another week. May drop weight if Iām heaving too much. Or reduce reps, add a set and work back up. I seem to be good for 8ās before I start with the English.
EZ Bar Skull Crusher
85 3x15, 14
So close
DB Side Laterals
25ās 3x12
Seated Incline DB Front raise
20ās 3x10
That extra range of motion at the bottom just makes it burn so much worse.
Looks like push press warmup vs strict was the right call. In the groove for all three sets.
8 Likes
This is new: when I move around I can feel my lats pulling on my spineā¦
3 Likes
Hope thatās a good thing
1 Like
Huh. I didnāt consider how that sounded.
Yeah, itās a good thing.
2 Likes
Really adequate.
3 Likes
2023-08-11
Squat Day
SSB Squat W/U
172x5
222x5
272x5
322x3
Hatfield Squat
Belt on
362 3x5 (PR sets@reps)
SSB Squat
272 3x8 (PR sets@reps)
SSB Good Mornings
182 3x10 (PR Reps@wt)
Single Arm Standing DB Press
60 3x10 (PR reps)
Man, these light up my QLs. May turn these into a secondary lift rather than a lighter accessory.
EZ Bar Curl
102.5 3x8 (PR sets@reps)
Tate Presses
25āsx20,15,15
Seated Cable Row Face pulls to Chin
60 3x14
Awesome training today. Iāve earned a light week since Iāve hit all my goal sets and reps on my main lifts and most of my secondaries. I think three workouts of Farmers walks, Sandbag carries/presses and pullups is what I want.
10 Likes
congrats on all your prās
2 Likes
All aboard the PR train. Nice lifting!
3 Likes
Wife got home yesterday and has proceeded to feed me a truckload of food. Iām almost fully recovered from yesterday and jonesing to do some sort of training. But I will not, because that would be dumb.
I did pretty good feeding myself while she was gone for the week (lots of meat), but this calorie bump really retired a bunch of fatigue.
6 Likes
I feel so good, I think Iāll just continue on schedule rather than run a light week. Next sessions will reduce volume as part of the schedule anyway, so it should be okay.
3 Likes
Is that all? Seriously, very good.
2 Likes
2023-08-15
Bench Day
Bench Press
W/U
135x10
155, 175x5
190,205x3
Slingshot
235 3x3
Off
205x5,4
+
Monster Mini Pull Aparts(choked two handwidths
5x22
Seated Cable Rows
170 5x9
Incline Bench Press
160 x7, 2x6
+
Hammer Lat Pulldown
190 2x9, 8
Decline Close Grip Bench Press
140 3x15,14
Almost there
Pec Deck (Pause 2-count in stretch)
160 x 11, 12, 11
DB Spider Curls
30ās 3x8
Cable Overhead Triceps Extension
45 3x25
Not a hard day, just a working day.
9 Likes
Just laying another brick mate. Good work
2 Likes
Was worried last night about doing deadlifts today. My left knee was feeling pretty bad.
Today? Nothing. Itās fine.
I donāt get it. Is this that floating pain Brian Alsruhe talked about?
4 Likes
Maybe. I know I have what I wall wandering pain and wondering pain. Wandering because it moves around my body and wondering because I am always wondering what will hurt next.
3 Likes
And a work thing came up. No training today.
2 Likes
2023-08-18
Deadlift Day
Dips (paused)
BW 3x15
+
DB Hammer Curls (Cross-Body)
50ās 3x8
Deadlift
135x8
225x5
315x5
385x3
435 2x2, 3
SSB Lunges
135 3x8(rt), 2x8,6 (left)
Pulled a hamstring, I hope. Check for bruising later.
Reverse Pec Deck
135x15,14,14
Seated Hamstring Curls / Seated Leg Extensions
210 x10, 2x9 / 150x10, 2x9
Hamstring didnāt seem to affect these too much
Upright Rows
95x12,12,11
DB Rolling Triceps Extensions
25ās 2x20, 15+5
Hamstring hurts if I extend my left leg out too far. Itāll probably be fine.
9 Likes