That’s why I’m so rubbish at this stuff, I’m not overcompensating, time to develop a Napoleon complex!
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166cm here… all you dudes TOWER over me…
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We’re all just a bunch of freaking Lilliputians, I guess
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Check-in time.
Deadlift: Nuh uh.
Squat: Good rep at 175, new PR
Decline: Haven’t hit it in a while
Incline: No improvements, except at sub-max repping
Press: No change as such.
Been really going after more rep PRs lately, which is kind of just harvesting gains that were probably already on the table. My body weight has peaked up around 88 a few times, but still mostly below (87 today). I think this is okay, though, I spend a lot of time chasing maxes, I need to be able to back it up with the reps.
That said, I think I am going to start mixing in Push Press again today (STFU @wanna_be lol). Not sure how yet, because I want to do strict pressing as well. Might just play around today to see where things are, haven’t done PPs in months.
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For a 5/3/1 style approach, I like to hit my topset strict press, then rest, keep the weight the same, and go for an AMRAP push press set. The fatigue from the strict press topset tends to make it work out well.
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That’s one way to do it. What I have done in the past is use 531 TM scheme and go up to the topset strict. Then do the same weight for a few warmup PPs, adding weight in subsequent sets until it gets close to a max. Then backoff and rep out at weights back around the original topset. Not much different than what you describe.
This usually destroys my upper back, in a good way. Just a great way to overload all those muscles. Just gotta make sure I don’t get too crazy today, lest I be crippled for the next 5 days.
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Oh I saw where you mentioned it earlier too. Don’t think I just glossed over that one. I see all
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Ugh, bit of a rollercoaster. I tend to not eat enough during the weekends, and often pay for it on Mondays as a result. Failed the topset on both strict and push, but stubbornly did them again anyway (wtf am I failing 92.5 for geeze louize). The max on the push press had me holding the bar a half inch away from lockout for like three seconds (yeah, RPS 3) before I could fucking lock it out. Shameful. Backoff sets were not to failure or anything, I was too sloppy and out of control for that.
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Standing Barbell Shoulder Press (OHP)
- 35 kg x 5 reps
- 45 kg x 5 reps
- 55 kg x 5 reps
- 70 kg x 3 reps
- 75 kg x 3 reps
- 80 kg x 1 reps
- 92.5 kg x 1 reps
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Push Press
- 90 kg x 2 reps
- 95 kg x 2 reps
- 100 kg x 2 reps
- 105 kg x 1 reps
- 110 kg x 1 reps
- 117.5 kg x 1 reps (PR)
- 90 kg x 6 reps
- 80 kg x 8 reps
- 70 kg x 10 reps
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Dumbbell Side Lateral Raise
- 9 kg x 10 reps
- 9 kg x 10 reps
- 9 kg x 10 reps
-
Muscle-Up
- 2 reps
So yeah, this was all sloppy as hell, and a reminder that you actually have to train push presses to be able to do them properly. Also reminder that these are very effective, I can already feel it all over the upper girdle area.
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Still putting crazy weights in the air mate. Good job.
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And I am definitely feeling it today. These push presses really smash the upper back and traps in a way that strict pressing fails to do, which is a pretty compelling reason to keep doing them. I get more ego satisfaction with the strict stuff, but really should be doing both.
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My favourite thing about Deload weeks is to finally not have my upper back perpetually sore
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I found this to be true (and it surprised me!) after I did that press challenge. I don’t do push presses often—and certainly not that many—but my traps were sore for a long time afterwards. Like you said, it’s probably good to do both.
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Alternatively, push press is an awful garbage lift and instead just strict press and do kelso shrugs ALL THE TIME.
See now you are just giving me too much to think about.
Really not recovered enough today to do bench shit, so no idea why I did it anyway. I think I am subconsciously not eating enough. I mean, I am aware of it, but my dumb brain is trying to sabotage me and currently winning that battle. I need to shit or get off the pot, because I am annoyed with pretty much everything right now.
Ended up doing almost the bare minimum…added a couple reps on the ridiculously light backoff sets. I have been going so crazy with the backoffs that 70% feels stupid and I feel like a weenie.
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Barbell Incline Bench Press
- 45 kg x 5 reps
- 55 kg x 5 reps
- 65 kg x 5 reps
- 75 kg x 3 reps
- 90 kg x 3 reps
- 100 kg x 1 reps
- 115 kg x 1 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
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Dumbbell Bench Press
- 20 kg x 8 reps
- 25 kg x 8 reps
- 30 kg x 8 reps
- 34 kg x 8 reps
- 42 kg x 8 reps
- 32 kg x 12 reps
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Cable Crossover
- 45 kg x 15 reps
- 55 kg x 10 reps
- 55 kg x 10 reps
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Sled Sprint
- 15 m | turf | 35 kg
- 15 m | turf | 35 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
- 15 m | turf | 55 kg
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Unplanned day off yesterday, just too much work crap. Pulling day today, was pretty okay.
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Machine MTS High Row
- 25 kg x 10 reps
- 30 kg x 10 reps
- 35 kg x 10 reps
- 40 kg x 10 reps
- 30 kg x 10 reps
-
Pull-Up
- 5 reps
- 6 reps
- 7 reps
- 8 reps
-
Isolateral Plate Loaded Row
- 102 lb x 8 reps
- 152 lb x 8 reps
- 192 lb x 8 reps
- 242 lb x 8 reps
- 282 lb x 8 reps
- 352 lb x 8 reps
- 192 lb x 15 reps
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Wide-Grip Lat Pulldown
- 90 lb x 8 reps
- 105 lb x 8 reps
- 120 lb x 8 reps
- 135 lb x 8 reps
- 150 lb x 8 reps
- 165 lb x 8 reps
- 105 lb x 12 reps
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Face Pull
- 40 lb x 10 reps
- 50 lb x 10 reps
- 60 lb x 10 reps
- 70 lb x 10 reps
- 80 lb x 10 reps
- 95 lb x 10 reps
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Dumbbell Bicep Curl
- 12 kg x 10 reps
- 12 kg x 10 reps
- 10 kg x 10 reps
- 10 kg x 10 reps
The push presses from Monday really smashed me for a few days, a combination of probably over doing it a little bit combined with the fact that they do tend to smash. Will have to re-think the extent to which I am going to (or not) do them on a regular basis. Will give those Kelso shrugs that Pwn mentioned a try as well…I hate shrugs, but maybe a chest supported version will be good for me.
In general, I am thinking I might need to try to “level up” again. Put on a couple more kilo, see how I look/feel at 90. In spite of the the annoying tummy flab, I think I actually look like someone who can break shit, so putting on weight has mostly been a positive. So maybe a little more will be okay?
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If you have a cable crossover, I liked those as well. Kelsos are always on my list of things I SHOULD be doing, haha.
Definitely support hopping aboard the gain train. Psychologically, I do MUCH better when I’m growing. It’s hard to understand training when you’re not doing that.
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Yep, my whole state of mind in general, even outside of the gym, improves. Even my sleep has been better the last 6 or 7 months.
I am pretty happy about all the PRs I have been setting and I don’t want to slide backwards again (I am already feeling some of those are ancient history even if they were just weeks ago). No reason I can’t hit some more.
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This is exactly how I feel. I can deal with a little tummy softness if it means I am strong and look like I can destroy things with ease. Also my kids love my blubber (as they call it) because it makes me nice to snuggle up to on the couch when they are watching a movie. So double win.
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Easy squat day today. Was oddly busy for a Friday afternoon, so I was stuck with the shittiest rack in the place. Also no pins. Worst was the bar…one I would never normally use, and I found out why today. On the topset, the fucking thing started wobbling/flexing up and down, so that was a fun little adventure with 165. I mean, that weight is almost routine now, but the wobble added an extra challenge for sure.
Widowmaker was tougher than I expect, after bumping it up 5 more kilo. Coulda done a couple more, but I was only concerned with getting 20, so whatever.
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Barbell Squat
- 65 kg x 5 reps
- 80 kg x 5 reps
- 100 kg x 5 reps
- 115 kg x 3 reps
- 132.5 kg x 3 reps
- 150 kg x 1 reps
- 165 kg x 1 reps
- 105 kg x 20 reps
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Leg Press
- 135 lb x 8 reps
- 225 lb x 8 reps
- 315 lb x 8 reps
- 405 lb x 8 reps
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Calf Press On The Leg Press Machine
- 135 lb x 10 reps
- 225 lb x 10 reps
- 315 lb x 10 reps
- 405 lb x 10 reps
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Ab Wheel (standing)
- 5 reps
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