Bench Press
185x10,9,8
Better than last time by 5 reps
DorsiFlex Chest-Supported Row - paused in stretch
225 3x10
Low Incline DB Press - paused
60’s 3x10
+ Med Neutral Grip Pulldown
190 3x10
EZ Bar Skull Crusher from the Floor
80 3x13
+ DB Hammer Curls
40s 3x10
Pec Deck
190x12
180x10
140x12
Right side super unstable in stretch.
Standing Calves
BW+220 2x13, 10+3
Other than the pec deck, I beat the log book everywhere.
Gym manager walked by near the end of my workout and she asked me how I was doing. I was feeling pretty good and replied “Better than ever.”
Standing Calves - paused 3 in stretch
BW+ 320 3x8
+ Preacher Curls
70 3x8
So uncomfortable
Cable Forearm Flexor Curls
80 3x15
Rhomboids/Neck seizing up. Had to do everything after deadlifts very carefully or they would spasm very painfully. Good for enforcing form, but I can’t recommend it.
OHP
Worked up to 145x3 (potentiation)
135 2x8,7
+ MAG Wide Pulldown
190 3x10
Standing BTN Press
80 3x8
No progress. Got harder in fact
Dips - paused
BW 3x13
Standing French Press
75 3x12
My triceps seem to almost be able to move as much weight as my shoulders. That ain’t right…gotta think on it.
+ Seated Incline DB Curls
40’s 3x8
Last set reps 6-8 were super hard
Seated Med Grip Cable Row - paused in stretch
170 3x8
Cable Rear Laterals
25’s 3x12
Calf Raises - pause 3 in stretch
BW+220 3x13
Another good pump day. Mostly beat the numbers from the last OHP session. Wondering if I started too high on presses though.
Been invited to do the Monterey Push/Pull meet again this March by the gym owner.
That would mean switching my training to peak for it.
And spending money on a fed membership, meet fee, singlet, hotel room, meals and a rental car because I won’t leave my wife without transportation.
Sounds like fun, but I don’t know that it’s worth the spend.
The lever squats and lunges are doing their work. I’m using more quad on the high bar and hatfield squats because the knee extension strength is there. This reduces load on the low back, which in concert with the reverse hypers, should make my DL somewhat better. I’ll see I guess.
I think I need to do front raises to help my bench and overhead a bit. Where to fit them in? Maybe replace BTN presses with them. It would be a good use of the multigrip bar I have. The supination would help the upper pec/ front delt coordination as well as the shoulder blade stabilizers.
I’ll be curious if front raises carry over to you BP. I always figured doing a lot of pressing worked them hard enough. My bench has always sucked though so maybe you are on to something.
Standing Calves
BW+360 3x8
40lb jump because the hole for 340 is plugged on this machine. And it’s the only calf machine.
Deadlifts are coming back. Both reps at 415 were pretty fast tonight.
I’m holding back on some things because I want to progress a longer time, don’t want to destroy myself, and to feel generally better on off-days. I may still be doing too much.
Incline DB Press
60’s x 13,10,9
Shot my wad on the first set, but total reps was the same as last bench session
+ Med Neutral Grip Pull Down
195 3x9
EZ Bar Floor Skull Crusher
85 3x12
Trying to just touch the floor evenly
+ DB Hammer Curls
45’sx9 (straight)
45’sx9 (cross-body)
45’sx10 (Alternating x2’s per side, 1 rep straight, 1 rep cross-body)
Pec Deck
190x13,12,8
Died off fast
Front Raises
45 2x12 (supinated)
45 2x12 (pronated)
Lat Prayers
70 2x12
Nice and slow and painful.
Arms got a painful pump. Triceps especially still hadn’t completely recovered going into this.
Bench improved, but I’m not getting much of a pump. Might replace pec deck with extended-range pushups.
I’m advancing rep counts too aggressively on the main movements. That’s going to lead to under-recovery and eventual stalling. I want to plod, not trot. I only need one rep improvement each session and to let the accessories build capacity.
Nice job!