I’ve never seen a seated press setup like that, seems like it would make unracking so much smoother.
I’ve never really done seated barbell press, may have to try that out!
2 Likes
Yer it’s a really good bench set up, The uprights move forward to allow you to press the bar and then spring back out of the way. The bench itself moves backwards and forwards and can go from flat to vertical so it can be used for any kind of bench all the way up to an overhead press.
I didn’t have it on the most vertical position as I prefer the bench back a little as it feels more stable to press. (Can probably cheer let more too 
)
Sorinex make some great equipment but it’s pretty expensive
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They have a few military contracts, so I’ve gotten to play around with it on a few bases I’ve been too, and always came away very impressed. WAY outside a home gym budget though
2 Likes
Sunday 15 Sept - week 2
Deficit axle deadlift - 2”
Bar x 10
60 x 5
100 x 3
Add straps
140 x 2
160 x 1
170 x 6 (374 lbs). - hard
170 x 3. Bar kept swinging out, need to pull it back more. Back not tight enough
170 x 3
Middle of my back was all sorts of grumpy. Not the best result but effort was there.
Viking press
40 x 8, 8, 8
Good pump.
Bench supported row
30 x 10, 10, 10
SS
Tricep overhead cable extension.
9 plates - 20, 17, 20
Big arm swell !
Pull ups - 5, 5, 5
SS
Ab wheel - 10, 10, 10
And that is Monday done on a Sunday. Quality.
17 Likes
Axle deadlift
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Man, I wish I had a Viking Press I could use
1 Like
Certain standing calve press machines work pretty well in a pinch.
4 Likes
They are a good variation for pressing. @Andrewgen_Receptors gave a good idea with the calf machine option, Also seen people use a lever squat machine for these too.
3 Likes
Another thing I wish I had access to!
1 Like
Tuesday
Decided to do farmers today - blaming @alex_uk for showing me his new toys.
Farmers 60KG per hand
20m drop turn 20m (65 feet each way)
15 rounds done in 45 mins. Went about 5m (15 ft) longer each way on the last round. These were all smooth quick and solid. Really good session.
16 Likes
Wednesday 18 Sep - week 2
squat
Bar x 10
60 x 5
80 x 3
Sleeves
100 x 2
Belt
120 x 2 (264 lbs).- good
140 x 7 x 2sets (308 lbs) - RPE 8, 8,
140 x 8 reps - PR
Back was all kind of sore from deadlift and farmers. But these were very good. I am pretty sure this is rep PR for this weight. Don’t think I have done more than 5 reps for sets at this weight.
Leg press
2 plates a side - 5 - warm up
3 plates - 5 - warm up
4 plates - 8, 10
Final set was a 4 3 2 1 plate giant drop set . Reps - 8, 10, 10, 12
Quad pump was crazy painful.
Bench (volume)
Bar x 10
60 x 5
80 x 3
100 x 6 (220lbs)
100 x 6
100 x 6
100 x 5
These were hard hard work. Getting all sorts of back and ass cramp. Horrible.
Cable row
140 x 1 set
Dropped the weight and went for quality. But Back was all kinda of sore so shut it down.
Really happy with squat and bench was solid enough.
18 Likes
Squat
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I have serious Calf DOMS today from the farmers carry work on Tuesday. I felt them tight when squatting last night and the pressure from the knee sleeves was making them a little sore. But today is something else, feels like electricity buzzing through them even when I am just sitting still.
I think it was @atlas13 who said if you want big calves just get get really big and walk around. Well if you don’t want the health risk of adding 100lbs then walkiing around carrying heavy handles will deff grow them.
9 Likes
Your work around feels like cheating, I earned my fat man calves the old fashioned way!
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I like to call it optimizing results. LOL
I was reading a thread over on pro muscle - they all make even the biggest of us look like normies.
one dude with 20" calves said he credits incline walking 2miles daily for calves. I asked him if he thinks adding weighted vests (or something similar) would do the same, and he thinks it would be even more effective.
TL;DR: can confirm.
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I know when I used to run that hill running was always hard on my calves, so can see how incline walking would work well enough.
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Incline treadmill farmers walks!
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Friday 20 Sept - week 2
Push press from rack
Bar x 5
40 x 3 paused - good
40 x 3 paused - good
60 x 3 paused - bit slow
60 x 3 paused - better
70 x 3 paused - bit messy
75 x 3 x 3 sets paused
75 x 5 paused (165 lbs)
These were ok, still not getting the most out of the leg drive. Maybe 1 rep in 3 feels good. The rest are more just press outs.
Barbel seated shoulder press
Very slight decline - not vertical.
60 x 6
70 x 8 (154 lbs)
75 x 7 (165 lbs) one more than last week
70 x 9 one more than last week
70 x 6
Good shoulder pump, solid pressing
Lat pull downs
3 sets of 12
72 x 12, 12, 12
Solid lat pump.
RDL (used figure 8 straps)
150 x 3 sets (330 lbs)
5, 8, 8
These always feel hard
Lying tricep ext
45 x 3 sets -
10, 10,
Big big pump. These never feel like they are getting easier.
And that is the week done. I am off on holiday next week with the family. So going to get some well needed rest. Might get a little hotel session in if I can be bothered.
20 Likes
Super excited to be picking up my oldest daughter from school on Saturday.
That 10 weeks has at times felt like an age but now seems like it has gone quick. Drove up on Friday afternoon and am staying the night off the mountain and will drive up in the morning. Not loving a 4 hour drive after going to the gym earlier. Body feels like it has been beaten.
14 Likes