Quick session with shoulders. Still doing BBB FSL on the seated behind-the-neck, this is a real nice change of pace. Rep PR on the topset, but it was going to be a rep PR no matter what the final count was as it was new territory. Ran a bit more on the dreadmill afterwards.
Seated Barbell Press Behind Neck
30 kg x 5 reps
35 kg x 5 reps
40 kg x 3 reps
50 kg x 3 reps
55 kg x 3 reps
62.5 kg x 15 reps
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
Here’s a bit of spank material on that topset, for those of you who are into fatties:
I like the BNP set up you have there with the back rest. When I do mine I just sit on a flat bench and don’t have any back support. Balance can be tricky as it gets harder.
Yeah, it’s lovely. Hooks both in front and in back. I don’t think I really use the backrest on the BnPs, except for the probably towards the end. But it gives a sense of security just by being there.
Bonus day today, so just did some lat and upper back stuff. I have also started going a bit on the offensive in regards to my elbow issues, and at least it isn’t making anything worse.
Machine MTS High Row
22.5 kg x 10 reps
25 kg x 10 reps
30 kg x 10 reps
35 kg x 10 reps
25 kg x 15 reps
One-Arm Dumbbell Row
20 kg x 8 reps
25 kg x 8 reps
29.5 kg x 8 reps
34 kg x 8 reps
38.5 kg x 8 reps
Machine Pullover
90 lb x 8 reps
160 lb x 8 reps
230 lb x 8 reps
160 lb x 8 reps
Pull-Up
10 reps
5 reps
Seated Cable Row
75 lb x 10 reps
90 lb x 10 reps
90 lb x 10 reps
90 lb x 10 reps
90 lb x 10 reps
Dumbbell Bicep Curl
11 kg x 10 reps
11 kg x 10 reps
11 kg x 10 reps
11 kg x 10 reps
11 kg x 10 reps
11 kg x 10 reps
More time on the dreadmill. I am only doing between 4 and 7 minutes of actual running (via intervals), but slowly getting faster. Feels like good conditioning.
Squat day today. Lower back was giving some warning signs, so I did very little volume and then switched over to the hack squat machine and hit a 40 pound PR. It is an awkward machine as far as hack squats go, but felt easy today.
Boobs day today. Been about a week now since I have be deliberately trying to lose any weight, and have dropped about a kilo. Morning weight around 87.5. This is a very chill process, I am just continuing to do conditioning that I already started (which is very little) and then just not eat like a fucking pig. Pretty easy.
On the other hand, not really optimal conditions for BBB FSL bench pressing. Which is fine, I am doing it for volume purposes and getting back into the swing of flat benching. There will be no PRs, that’s for certain. Warming up on the incline probably also is not the best idea, but I don’t care. While crap, this was better than last week.
Barbell Incline Bench Press
45 kg x 5 reps
55 kg x 5 reps
70 kg x 5 reps
85 kg x 3 reps
95 kg x 3 reps
Barbell Bench Press
40 kg x 5 reps
50 kg x 5 reps
60 kg x 3 reps
70 kg x 3 reps
80 kg x 3 reps
90 kg x 12 reps
70 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
Whoever dreamed up the idea of FSL is just a bastard.
Basic pulling day. This was harder than it should have been, because it isn’t even anything particularly heavy. Deads don’t usually give me much trouble when in a calorie deficit, so hopefully I will get past this. OTOH, my pull-ups seem to be getting easier.
Barbell Deadlift
60 kg x 5 reps
100 kg x 5 reps
120 kg x 3 reps
140 kg x 3 reps
160 kg x 1 reps
180 kg x 1 reps
180 kg x 1 reps
140 kg x 8 reps
100 kg x 10 reps
Pull-Up
15 reps
Seated Cable Row
75 lb x 10 reps
75 lb x 10 reps
90 lb x 10 reps
105 lb x 10 reps
120 lb x 10 reps
135 lb x 10 reps
150 lb x 10 reps
90 lb x 15 reps
No conditioning today, because the boy came up and said “okay I’m done” without the usual advanced warning. But that is okay, because the only thing better than the dreadmill is finding an excuse not to do it.
Shoulder day. I tweaked the everloving fuck out of something in my right shoulder last night through the simple act of scooching my ass along the sofa. It hurt like shit, like a tendon snapping across the surface of a bone, kinda like a guitar player getting a bit violent with a string and twanging the shit out of it. Still hurt in the morning, but somehow only in a horizontal position. Pressing was no problem.
This is third time doing 531 BBB FSL with the BNP, and I know that promised zero new PRs going forward, but this is just a rep PR.
Seated Barbell Press Behind Neck
30 kg x 5 reps
35 kg x 5 reps
40 kg x 3 reps
55 kg x 5 reps
60 kg x 3 reps
65 kg x 13 reps (rep PR)
55 kg x 10 reps
55 kg x 10 reps
55 kg x 10 reps
55 kg x 10 reps
55 kg x 10 reps
Pull-Up
16 reps
The PR set was fast and shitty, as they often are using this method. Behind the neck stuff makes it tough to control the reps. The FSL sets were really good, on the other hand, and objectively speaking it is a little crazy that I can do 5x10 at this weight. I almost chickened out and took some of the weight off, glad I didn’t.
Leg day. Squats were fine, nothing too exciting…just a little bit of weight and a little bit of volume. I kinda am liking this combo of holding back a little on the squats and then hitting the hack squat machine.
Barbell Squat
60 kg x 5 reps
80 kg x 5 reps
100 kg x 5 reps
120 kg x 3 reps
140 kg x 3 reps
150 kg x 3 reps
120 kg x 10 reps
100 kg x 10 reps
Machine Hack Squat
145 lb x 6 reps
195 lb x 6 reps
235 lb x 6 reps
285 lb x 6 reps
325 lb x 6 reps
235 lb x 15 reps
Pull-Up
18 reps
5 minutes of running every other minute, increasing speed each time.
If the plan is to train hard and try to grow some muscle then I think this is a great approach. Nothing like high rep hack squats, or even a giant strip set of death to really blow up the quads.
Well right now the plan is to get back closer to a median bodyweight, but without losing too much strength. Just means I need to work a bit harder, which I have been over the past few weeks.
Bewbs day today. Felt like doing a bit more volume on the incline and then a bit more on the flat. Good stuff.
