Had 3 days off, not really planned but too busy to train. Had a couple kids graduating from different levels, so had lots of that sort of business to take care of. So kinda skipped my bench test, but no worries, I will get to it tomorrow or the next day. In the meantime, trying to figure out what to do next….and I think it will be continuing to push the press for another cycle of 531 BBB EMB ++. Everything else will be on TM for a bit so that I can focus on the press, at least for one cycle. Will see if I have enough room to start the push presses as well.
So yeah, resetting for Press 531. Pushing the max up 5 kilo, which sucks BALLS on the press, but that’s how this shit works. So that means starting with last cycle’s week 3 weight. Added an easy Deadlift TM to it.
Standing Barbell Shoulder Press (OHP)
25 kg x 5 reps
35 kg x 5 reps
40 kg x 3 reps
45 kg x 5 reps
50 kg x 5 reps
55 kg x 16 reps
40 kg x 10 reps
42.5 kg x 10 reps
42.5 kg x 10 reps
45 kg x 10 reps
47.5 kg x 10 reps
Barbell Deadlift
60 kg x 5 reps
80 kg x 5 reps
100 kg x 5 reps
110 kg x 3 reps
130 kg x 3 reps
145 kg x 1 reps
160 kg x 3 reps (2 reps as joker)
110 kg x 8 reps
110 kg x 8 reps
110 kg x 10 reps
16 reps at 55 was a one rep improvement. I fucking stumbled out of the rack and almost fell over after the first rep and had to reset, so that might have cost me a rep. But fine, this is week one. Started with FSL on the cardio sets, but that is too light so I pushed it up along the way.
Still hovering around 78 kilo wake up weight, so let’s see what I can squeeze out of this BW before I have to start eating a bit.
Bunch of benching using TM, and also testing the top end on the decline. Would be happier with the result, but the rep at 120 came out of the bar path and was harder than it shoulda been. It counted though, and a 10 kilo improvement over a month ago. Incline is just a work in progress, not concerned with anything there.
Decline Barbell Bench Press
45 kg x 5 reps
55 kg x 5 reps
65 kg x 5 reps
80 kg x 3 reps
90 kg x 3 reps
100 kg x 1 reps
110 kg x 1 reps
115 kg x 1 reps (joker)
120 kg x 1 reps (joker)
Barbell Incline Bench Press
40 kg x 5 reps
45 kg x 5 reps
50 kg x 5 reps
60 kg x 3 reps
70 kg x 3 reps
80 kg x 1 reps
90 kg x 3 reps
60 kg x 8 reps
60 kg x 8 reps
60 kg x 8 reps
Muscle-Up
2 reps
6 reps
2 reps
Pull-Up (behind the neck)
10 reps
Hit 6 MUs as well, although the last rep was an abomination and kinda embarrassing.
Probably squat tomorrow, still kicking around if it should be 531 or TM. The 531 scares me, which is why I should probably do that.
Guess we will call this C2W1D2. I will only have two days in a cycle, as I am only doing Press and Squat on 531, everything else will just be whenever.
So yeah, went back and forth, then pulled up my Big Boy Pants and started another cycle of squat on 531. Probably not doing EMB this time. Added 10 kilo to the max, so that means I have to do week 3’s weights from last time already here on week 1. Yay, fun!
Barbell Squat
45 kg x 5 reps
60 kg x 5 reps
70 kg x 3 reps
75 kg x 5 reps
90 kg x 5 reps
100 kg x 18 reps
75 kg x 10 reps
75 kg x 10 reps
75 kg x 10 reps
75 kg x 10 reps
75 kg x 10 reps
Ab Wheel (standing)
5 reps
5 reps
Added one rep on the topset versus last time, which was fine. Forgot my lifting shoes, so that was messing with my head, but luckily I had some decent flat soled shoes on.
Thanks mate. Objectively it looks pretty good, but they don’t feel terribly strong yet. It wasn’t even a widomaker! But whatever, for now I am mostly concerned about having a solid platform to do press variations from, so this is getting close.
I am 48, so full on grumpy old man who sits on his porch cursing at passersby while mostly drunk.
TM is Training Maximally. It is kind of an Easy Mode program, probably works well for slow progress with a mix of lifting heavy and some volume added in.
Today would normally be EMB Press Day, but EMB is getting changed up (new acronym pending). It is time to re-start push pressing. It’s serious business now. I generally like my push press to be about 20 kilo better than my strict, so anything less than 95 today would be a small disappointment. But then again, first time in ages, so who knows.
Push Press
20 kg x 5 reps
30 kg x 5 reps
40 kg x 5 reps
50 kg x 5 reps
60 kg x 3 reps
70 kg x 2 reps
80 kg x 2 reps
90 kg x 1 reps
95 kg x 1 reps
100 kg x 1 reps
80 kg x 5 reps
60 kg x 10 reps
Seated Barbell Press Behind Neck
20 kg x 5 reps
30 kg x 5 reps
40 kg x 5 reps
50 kg x 5 reps
60 kg x 5 reps
45 kg x 10 reps
45 kg x 10 reps
Pretty glad I managed triple digits, that bodes well for the near future. Held it at lockout for 10 seconds, just to make sure all the bitches were watching (there were no bitches watching) Usually means my strict is about ready for 80. BtN presses are just gravy. Day like this really targets the upper back musculature.
Nah, think of it like a diary. That was my though process going in, and I just record it here. I was legit worried about hitting 90. I go into most of my sessions terrified of something.
I don’t like failing. I put my expectations high, and then simultaneously fret about not meeting them. For the most part, it fuels my motivation. Kind of a weird contradiction. A combination of terror and unstoppable ego.
Active rest day. Woulda skipped, but the boy wanted to go, so that’s what we do. Feeling fairly beat up from the last few days, so just coasting. Ended with a very slow run on the dreadmill.
Today was some bonus squats, so just did some heavier singles, trying to slowly push up the max. Then did deadlift TM, after pushing the max up 10 kilo. Topset was harder than it shoulda been, but not really concerned.
57.5 kilo on the bar today, and did 16 at 55 last week. Figure I need 14 reps minimum to stay on track. Got 16. These are all gradually feeling lighter, and I am sure the push pressing is going to help continue that.