Only 3 days removed from my last squat day, but it is the only thing I am recovered enough from, so whaddaya gonna do. Bumped the TM up by a whole 10 kilo, 130 on the topset was no longer challenging and neither was the rest of it. Just basically did the work today, nothing special.
Boobs on the menu today. Kept decline at 120 and just tripled itā¦might move it up a couple kilo next week. Moved incline up 5 kilo. The reps at 100 are just barely good enough at this point, so will probably have to work on this for a bit.
Barbell Incline Bench Press
40 kg x 5 reps
50 kg x 5 reps
60 kg x 5 reps
70 kg x 3 reps
80 kg x 3 reps
90 kg x 1 reps
100 kg x 1 reps
70 kg x 8 reps
70 kg x 8 reps
70 kg x 8 reps
Decline Barbell Bench Press
50 kg x 5 reps
60 kg x 5 reps
72.5 kg x 5 reps
85 kg x 3 reps
95 kg x 3 reps
107.5 kg x 1 reps
120 kg x 3 reps
Dips - Chest Version
5 reps16
5 reps | weighted | 11.3 kg
5 reps | weighted | 20.4 kg
8 reps | weighted | 40.8 kg
15 reps | weighted | 20.4 kg
Had enough left to do some dips. Thought these were pretty good, considering I have not been working on them at all.
Deadlifts on the menu today, TM style as usual. 180 still the topset, and I just did the required work today. All felt pretty good. Added some easy pull-ups at the end, just so that I am not neglecting them completely.
Push presses back on the menu this week. Shoulders and traps not fully ready to go, but thatās life. Results were goodā¦managed both a single for 105 and a triple at 100, both things which I failed to do at some point over the past three weeks. Progress. Decided not to rep out on the PPs after that to spare my shoulders a bit.
Bonus squat day. I seem to be in a rythmn of squatting and pressing twice a week, and it seems to be paying off. Everything moved pretty well. This is not done in according to any plan, just making sure to get some heavy reps.
Cheers mate. As discussed elsewhere, I like to say that this is great for improving the press. But truth is it is a pretty bad ass movement in and of itself.
I agree 100%. Right now Iām riding the normal 5/3/1 squat/dead/press/bench train as far as itāll take me, but as soon as that train pulls into Stallstown, push press is one of my go-toās to break through those plateaus.
Yeah, I can never fit it in when doing full 531, it is a bit too brutal. The way I approach it, though, is to also double down on squatsā¦squats help the push press, push press helps the press. And honestly, my bench follows along without even really trying. Deads probably do as well.
Bonus Boobies, because I have lots of extra capacity these days, it seems. Did full TM on decline. Turns out I had 130 in me, who woulda guessed. Not bad considering I was unsure about 125 just a few days ago.
Day off yesterday. Pressing day today with a litle bit of left shoulder pain, which isnāt surprising considering all the pushing I have been doing the last few weeks. Not deblitating, but annoying.
Still doing my heavily modified TM style, and the only thing that means is am using it as a basic rep scheme to warm up and then doing whatever the hell I want with the topset and backoff sets. Today was aā¦mixed result. Bumped the topset up to 77.5, which was no huge problem, then went after 82.5, which was indeed a problem. I failed the first attempt, had to reset it and do a little knee-wiggle to get it up. So that is a fail. No happy. Thought about it for a few minutes and attempted it again, putting extra thought into my air, my tension and my lean. I am not sure it was perfect, but it was close enough that I am counting it. Anyway, I am annoyed it was as difficult as it was, because in my head it shouldnāt be. Which is, of course, absurd.
Anyway, thatās a smidge over bodyweight. Going to have to keep working until it becomes a sure thing before I move on. Did some decent backoff sets as well.
Kind of a crap day, feeling sleepy. Maybe it is some fatigue accumulation, although the nervous system is doing fine. So whatever, everything felt too heavy today. No idea why I went after 152.5, it ended up being a garbage rep, just barely good enough to count it. Too much forward lean, not quite enough depth. Oh well, I canāt expect to keep putting weight on the bar at this rate.
Still feeling a bit flat, and left shoulder still bugging me a little. Once I got going, however, things started lining up. 180 is still my TM here, but clearly I am going to have to bump it up next time. 185 was fairly easy, and the 195 was not in doubt either.
