Squat
Bar x 10
60 x 5
80 x 3
100 x 2
Belt
120 x 2
130 x 8 x 3 sets - (286 lbs) RPE 7, 8, 9
Everything was hurting. Back, hips. Quads all saying fk you. Only 7 reps on the last set, the back got way in front of me on rep 7 and I had to muscle it up. Called it a day there.
push press (power bar)
Bar x 15
40 x 3
60 x 3
70 x 3 (154 lbs)
70 x 3
70 x 3
70 x 3
70 x 3
Tried elbow sleeves but had to take them off after a few warm up sets as my biceps were cramping up. Will try them again next week. Think my arms are too big . Shoulders had no power today, kept the weight lighter. That sucks
Bent over row
100 x 5 x 3 sets (220 lbs)
Lower back was so tight from deadlift on Wednesday I kept these safe and just did sets of 5.
Lat pull downs
91 x 10 x 3 sets - (200 lbs)
Tough reps, good pump though
Rolling tricep ext
15 x 3 sets -
Rotator cuff work
Hard session tonight, body was definitely feeling the effects of the deadlift from Wednesday. Still got some work done so itās all good.
Squats
Back looking meaty after all the pulls this week. Leaving this here for everyone who loves a big back
Squat
Bar x 10
60 x 5
80 x 3
100 x 3
Belt - no sleeves
120 x 3 (264 lbs)
120 x 3
120 x 3
120 x 3
120 x 3
Bare knees, these were ok but everything hurts. LOL
Bulgarians
35 x 8 x 3 sets
Hard work, left leg is soooore
Dumbell bench
35 x 5 - warm up
47.5 x 4 sets (105 lbs)
7, 6, 7, 7. - fk yer
Good to use some real weight. Very happy with this. Triceps really struggling towards the end.
Dips + 15KG
Max x 3 sets - 13, 12, 10
Big boy pump .
Dumbell row
55 x 8 x 3 sets - (121 lbs) - no straps
Left hand grip is better than right ( I am left handed). Right hand kept opening up after 5 reps. Happy with this weight though
Rotator cuff work - 5 mins
Did a forced mini squat Deload today. I managed to bring 2 different knee sleeves to the gym, so left and right leg would have been different brands and fit. Decided I would just squat with bare knees. Squats moved fine, was very happy with the Dumbell press and rows.
Quick question to a fellow DB presser. My current sets are with 48kg DBs which are bloody hard to actually pick up and get into place. Just wondering if thatās just me or not, i almost find it harder to unluck the DBs and get them into place than rep them.
Once i hit the 50kg DBs iāve no idea how iāll manage it.
When I was a bit younger I used to be able to sit on the bench and bend down, pick up one dumbbell at a time and rest it on my thighs. I would then just lay back with the dumbbells and press them up.
Now I find it easier to stand at the end of the bench, bend down and deadlift them up and sit down placing them on my thighs at the same time. I then just lay back and press them up. That first rep is always a little hard as the dumbbells are being pressed from low down and at dead stop but I always seem to get them up OK. I think if you are using weights you can do for 6-8 reps then the first one should always be doable. After the last rep i just sit up with the dumbbells on my thighs and then put them down. I never throw them on the floor. The gym owner where I train hates people throwing them down and we have some foam pads that he asks people to put down if they are going to drop them. I never use them and have always managed to sit up at the end of a set.
The other option as dumbbells get heavier is to have a training partner hand them to you as you sit on the bench and when you lay down get them to give you a push up on the first rep. This way you can start from the top like a bench press which is usually easier.
Butā¦now I have dumbbell hooks, haha. So I can bench them like normal benching, starting from the top instead. My hands are BORDERLINE too big for them almostā¦if you have Giant hands, they wouldnāt work, but for you they would be perfect haha.
Because he has tiny little girl hands, is what you are suggesting.
For the āget the first DB rep in placeā conversation, I also sorta cheat the first rep and make it part of the roll-backā¦.so as I kick them up off the knees and start rolling back into position, I am already starting to push up the first rep.
Of course, I am not even sure if I could do it with 48s.
At the end of the day, what ever allows more reps or more weight progression is OK with me. I am happy to ask for a spot up when the weights get heavy if that means I can get an extra rep. Seems silly not to
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 2 - doh
160 x 1
Belt
180 x 1
190 x 2 (418 lbs)
190 x 2
190 x 2
160 x 6 (352 lbs)
And that is me totally done. This all felt heavy as shit tonight.
Good morning machine
55 x 10
55 x 10
55 x 12
Big lower back, glute and hamstring pump.
low pulley row
160 x 12
180 x 12
180 x 12
180 x 12
I really do love this old school low pulley row machine. Pad is on the floor like the one Arnie uses in pumping iron.
Pull ups . - thin straight bar - horrible
4 sets - 5, 5, 5, 5
This was horrible, give me a fat bar any day.
Dumbell curls
15KG x 12 x 3 sets
Arms sore after these. Great pump.
I could tell it was week 4 and I usually only do 3 weeks. Was tired on everything today. Still pushed hard and feel like the session was productive but the weights / reps were nothing special. Meh
. Shoulders had no power today, kept the weight lighter. That sucks
