Paused push press
Bar x 3
40 x 3
60 x 3
65 x 3 x 5 sets - (143 lbs)
Playing with hand width. First set felt a little slow. Got better as the sets went on. Elbows getting into a better position in front rack. I still want more pop but it is getting better.
Squat
60 x 5
80 x 3
100 x 2
120 x 2
130 x 8 x 3 sets -(286 lbs) RPE 6, 6, 6
My legs and glutes were sore before the session. But squats were bloody good today. These were some of the best reps at 130 I think I have done.
Leg ext
95 x 13 x 3 sets
Ouch baby ouch . The last few reps on set 2 and 3 were partials. Legs were like concrete after.
Deano
Db incline bench (low incline)
35 x 8 x 4 sets - (77 lbs) (10 reps on last set)
Leg cramps on these. But press reps were solid. Getting it up was a little bit of a struggle.
Dumbell row
45 x 8 x 3 sets (99 lbs)
Smooth solid reps
What a session. Feeling really strong today. Training hard when you have freedom to eat big is the best.
Ah nonsense you are improving at a very quick rate already! You just also are impatient, haha. Which is not a negative in your case because it makes you stubborn (or ‘determined’/ ‘locked in’ in influencer terms )
Well, also, you never jump. Which you should consider. Jump squats, box jumps, etc. 65 kilo is a weight that your body is probably able to propel upwards without much actual need to engage your pressing muscles. Have you tried?
Not suggesting that you should be able to do it in front rack, but the “pop” you use should be similar. All the speed comes from the last couple of inches (said somebody’s mom).
Deadlift ROM - set up week
3 x 2. Inch mats - (6 mats)
Bar x 10
60 x 5
100 x 3
Straps
140 x 3
160 x 3
Belt
180 x 3
190 x (418) - 13 big fat juicy PR reps
Very happy with that top set. Took a full 5 min recovery after that.
DB overhead press
The bench i was using was more like a very high incline maybe 80 degrees.
30 x 12 - (66 lbs) RPE 8
30 x 12. RPE 10 - had to try twice to get the dumbells up for this set. 12 was a max set
30 x 10
Hard reps. Shoulder pump after this was insane.
Close grip bench press
85 x 8 x 3 sets (187 lbs) -
Proper hard work. Wrist are complaining a little. Think it is a mix of front rack and the narrow grip.
Lat pull downs (wide grip)
86 x 10 x 3 sets (190 lbs)
Plenty of swinging on these, Ronnie style but still Good stretch and pump.
hanging leg raises - did these holding a bar and hanging to stretch my back at the same time.
3 sets of 15 - did these holding a 9kg (20lbs) slam ball between my feet. Got 8-10 reps with the ball each set before dropping it and going to 15.
Very good session. I had a bit of a pressure headache after the deadlifts but I managed to breath through the rest of the workout and keep it at bay. On to the next one. Let’s go.
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