Deadlift ROM - set up week 1 x 2. Inch mat and 1 x 1 inch mat - (3 mats)
Bar x 10
60 x 5
100 x 3
Straps
140 x 3
160 x 3
Belt
180 x 3
190 x 10 + 1 (418 lbs) Rep PR at this height.
Fkn hard but Fkn happy. These felt better than last week, no knot in my upper back today.
DB overhead press
The bench i was using was more like a very high incline maybe 80 degrees.
37.5 x 5 (83 lbs)
37.5 x 5
30 x 11 (66 lbs)
Good work, weights are getting up there now.
Close grip bench press
92.5 x 3 sets (204 lbs) - 7, 6, 6
Very happy with the effort here.
Lat pull downs (wide grip)
100 x 8 x 3 sets (220 lbs)
2 more plates for a full stack. These were damn heavy. LOL
Tonightās pulls
Leaving this here because I know @ChickenLittle and some of the other ladies and maybe guys love a little thic thigh action. Also hoping it will make @kleinhound come back and flex on us all.
Iām on my laptop, and hit the first vid and this comment ^ and thought, watching it, that it doesnāt really show the thighs very well. Then I scrolled down to the second pic and it took me a minute to find the thighs.
Thankyou for bringing the thread back to training and out of the gutter. Itās funny how week to week we feel so different. Last week after pulls my back was so jacked and I could barely sleep from the pain. I really thought I may have to stop this progression. Then this week - Zero pain. 2 weeks to go, bring it on.
Push press (from rack)
40āx 3
60 x 3
70 x 3
80 x 3
87.5 x 3
87.5 x 3
87.5 x 2 - + 2 halves (got the dip wrong)
87.5 x 3 - better dip and drive
87.5 x 3
Still feels like progress so that is a great thing. Actually I am understating this. Pretty sure this is a rep and volume PR at this weight. More in the tank to come too.
Leg press
210 x 10 x 4 sets -
Hand on knees at the bottom for the second half of each set, which for a strange reason makes these easier. I donāt push my legs I just use my hands as a back stop for range of motion (rather than my belly)
Lever squat - facing machine
210 x 10 x 3 sets -
Looked like I was dying in between the sets. Big effort
Tricep push downs
34 x 3 sets - 13, 12, 11
Good pump.
Dumbell shrugs
52.5 x 3 sets. (116lbs)
10, 8, 8
Itās FRIDAY baby. Very very good session tonight, happy with how the overheads felt, even with me messing up one set. The rest of the session was just good old hard hard work. Whole body was buzzing after.
Got home and the misses had organised Thai takeout for dinner. Meat, veggies and lots of carbs. Perfect recovery meal.
Another week is done and what a good week it was. Well at least the training part. Everything else is like a car crash waiting to happen.
Not even slowly. I would say this is pretty quick progress. But not surprising, you are already a bit of a unit, so it was a given to me that you had more press ability in you.
Have you ever even done 90? Because for sure you are there.
I cleaned and pressed an axle at 90 a couple of months ago. But not sure with a barbell. Probably have done a single with 90 before but not more than that.
Thereās variants of overhead pressing,some are easier to push bigger weights on due to back being braced or straight from the rack at neck level. Clean and press is the hardest and with an axle ,thatās so damn hard to grab
Paused push press
Bar x 3
40 x 3
60 x 3
70 x 3
75 x 3 x 5 sets - (165 lbs)
Left bicep all kinds of grumpy. Trying to make these snappy. They werenāt all that good.
Squat
60 x 3
80 x 3
100 x 3
Belt
120 x 2
140 x 1
150 x 1
155 x 1
Left knee was really not happy. Legs were so fatigued from Friday there was just nothing there.
Leg ext
100 x 12
80 x 15
80 x 15
60 x 12
Legs were still deeply sore from fridays leg session. This was just topping up the pain.
Db incline bench (low incline)
45 x 3 sets (99 lbs) - 5, 5, 5 (spot on the last rep)
30 x 15
Happy with this, these are the heaviest incline dumbells I have done for a long long time.
Dumbell row
55 x 8 x 3 sets - (121 lbs)
Plenty of chalk on these but grip held OK. They were proper heavy though.
Monday done. Squat was not good but at this stage of the training block they are so fatigued that any reps is a bonusās. Whole body feels like itās holding together with string and gaffer tape.
