not really a session where by I obtain a real stimulus. More a chance to test out my shoulder it’s tissues tolerances to benching. It went ok…better than expected. It’s progressing well. I Will bench tomorrow, but I’ll keep a lid on it. Keep it tight. Keep it careful and conservative. There was some irritation early on, but it smoothed out as things loosened up.
Bench was Okay! Figured I’d just do 80x6x2 and take my medicine, but the second set felt Twice as stable as the first. Literally twice. 13 wasn’t even Maxxed, I just didn’t want to start losing the perfect technique. 90 next week I guess. Should be ok.
Rows were fine too, that was another movement I simply couldn’t even Do last week. So I guess shoulder is out somewhere around 95% recovered. Only certain external rotation movement during life stuff signals a Something. Otherwise it’s fine.
Leg Extensions: All reps with a 2 count tempo negative. Takes a while, burns a lot.
20x20
40x23
Plank:
1minute 42 seconds.
Notes:
Front squats just for warmup really.
Deadlifts felt very alien. First time I’ve done them in quite a while now. Felt like a beginner haha. First set looked weird on camera. Second set looked much better. They’ll come back.
DB Incline Press: weight each hand. Tempo and paused.
16x16
16x16
Chest Supported DB Row: weight each hand, big squeeze at the top of each rep. Full stretch at the bottom.
16x20
16x20
Face Pulls:
Lots and lots and lots. I don’t count them, I just wait until it gets a little silly, then get in with life. 20+ reps Atleast.
Notes:
today is a bonus day, designed to allow training to continue the day post, so it pretty light on and is more or less focussed on shoulder health and maximal boobies.
Press was ok, a little tight in the shoulders but it worked out ok. Just two good sets. They will get harder week to week.
The DB Inclines felt 7x stronger. Another Non surprise for a second session…love seeing that SAID principal at work. More weight next time.
Rows were kept insanely strict. More load next week, but perfect form will remain the priority on those also.
Back to day 1 tomorrow with front squats, and another incidental PB assuming my knees cooperate, though they feel good and normal today.
Harder than expected. Ol’ big nuts over here went full aggressive mode and went straight at the PB 5 reps LOL. Then did it again, just to make a point. A little too aggressive. But I didn’t miss.
RDL’S were stretchy. Very stretchy…also a PB. But at this point we are reaping what we’ve sown…
Ham Curls were harder this week, a lot more completed before them this time…I’ll keep same weight and make it better next time, the 3rd set had a lot of rest pausing …I can do better.
DB Incline Bench: weight each db. Tempo reps with a pause at full stretch.
18.5x16
18.5x16 - 40.8lbs
Notes:
Bench felt rather strange…like i hadnt dont it in months lol. Came good in the end. Tried a more abbreviated warmup like would be typical, but i didnt like it…
Rows felt a bit off also…not sure what was up. I felt ok, though sleep was bad two nights in a row, the likely culprit.
DB incline was good, second set was near max effort with that tempo/pause. I do enjoy them though. Same weight next time, still keeping them two exposures per week, so will try and make them better again, before again increasing load next week.
I fasted yesterday, ending it at the 26 hour mark, not because i was hungry, just figured i should eat to assist todays training. Just a normal emal circa 800 cals including 70gm of protein. Felt flat all day today, i think as a result. I did have the bad sleep, but that’s never normally an issue especially if ive eaten well that day, which today i did with the higher day of 3000 cals. (rest days are 2300, or a longer fast, those days are sub 1000. Second fast like this so far, about 10 days since the last one. Weight today was 103.1kg.
I might try and back up tomorrow with deadlifts, see how the body feels. If not, carries and abs (most rest days are this combined with light 2x5 front squats, need to start logging them).
two sessions in one today as missed out yesterday.
Deadlifts felt GREAT. They haven’t felt that good in a very long time. A perfect day with these and no sign whatsoever of any issues anywhere in the old rig lol.
Press was ok. It’s still feeling weak as piss sing that niggle from swimming, but all pain is gone, so I guess it’s just a game of patience and trusting the process.
Yes, actual back squats. High bar of course. They felt ok…a bit weird. Expected. I’m not actually sure how long it’s been. Many months. But they moved well. Felt like nothing on my back…very light, and moved much faster than the front squats at 102.5 last week. Also expected I guess.
RDL’s were fun…it’s a decent amount of weight to walk out . The 11 reps was a surprise on set two. Normally had it by that point. You take what you can get at my age.
Leg curls I did a bit differently. I don’t like the lack of tension at the top of a laying Leg Curl, so I’ve add d a band and started the loading over again. Cramped up after second set, such was the difference…on the first set it honestly felt 20kg heavier…then the second set the ol’ CNS caught up, so made that larger jump to finish. I can start there next time.
Bridge Climb weekend was a Great success. Just me and the Wifey. And as much as i miss my daughter being with us, it was a really nice weekend away for us.
That top point on the bridge? We Stood There. Those flags, by my estimations, would be 4m x 8m wide. The bridge itself, at that summit, is 134m above the water. Over 1000 steps and ladder rungs to get there. You essentially walk a boardwalk from the left of that image above, then climb up the inside of the stone pilon (closest in foreground), to get on top of the higher arch. Then walk up it!
The views were incredible as expected! Very cool to stand on top of one of the most famous bridges of our time..basically right where they launch some of the most impressive NYW fireworks shows from. Always so proud and grateful to live within 2 hours of one of the better cities of the world also - my opinion of course, but i have visited a large amount of great cities abroad, and Sydney still ranks amongst the bes for mine.
ANYWAY! As you can imagine, i did Not train saturday morning before that climb.
Deadlift:
70x5
110x3
150x2
170x8
170x8 - 375lbs
Leg Extensions:
22.5x20
45x24 - 99lbs
Press:
20x5
20x5
40x5
52.5x3
60x1
65x4
65x4
65x4 - 143lbs
Incline DB Bench:
24x16
24x13 - 52.9lbs
Chest Supported DB Row:
23.5x20
23.5x20
Notes:
Two sessions in one again. Wont be doing that anymore, lol. Should have just left the Press etc until tomorrow as deadlift affected it more than i thought it would have.
Deadlift though, felt Great. First was super clean, 3 reps in reserve at worst. The second set was more like 1 in reserve, lol. Good weight.
Walked like a weirdo for five minutes after those leg extensions…It felt like i was walking using Only Quads, such was the pump!
All accessories completed with controlled tempo, with a pause on each rep at full contraction. Decided not to repeat the previous load for incline bench, seeing that i hit 20 reps on the first round…so went up. I may repeat that 23.5kg next session. Reps still went quite high, but were much more challenging to stay in the pecs, so i’ll run it again, dominance required before progression.
Press kind of sucked. Expected sets of 6…definately doing them on thier own day as Rx’ed next week. Importantly, the painfree state continues.
Another good session. They seem to be happening more consistently with the priority on rest and recovery, never rushing a session.
Squats felt good warming up. Last rep on each warmup was paused in the bottom, i like it. 10kg jump over last week…it felt easier, too, so they are responding well so far. Feeling inclined to take atleast another week for squats this block, though, no rule that says everything has to progress together. I feel Bench will be in the same position this week also. Both very conservative low starts.
RDL’s were a little crazy…Had to dig deep for the second set.
…I can do better.
