Pressin' Out Week 9. MAX

sRPE @6

BW - 225

Press - 

-    up to 1675.5X1(PR) @10

-    170X0, 0, 0

Bench - up to 245X1 @9.5

JM Press - 85X5, 5, 5 @~8

Hack Squats - 150X5, 5 @8

Incline Rear Delt Flyes - 12sX12, 11, 10 @~10

Chipped my best Press for a new PR.  It felt really good, so I made several runs at 170 with no luck.

Was still feeling good, and thinking about pivoting to Bench focus for a while, so I went ahead and worked up on it.  That's my first straight bar bench since 7/3/24 when I hit 250.  Not a bad place to start if that's what I decide to do.  

Pivot Day 2 and 3

Day 2:
BW - 216

Seated Leg Curls - 4X8

DB Shoulder Press -
45sX8
40sX8, 8, 8

CG Pull-Downs - 4X8

Single-Leg Raises - 4X8

Conditioning - Treadmill; 20 minutes walking

Day 3:
BW - 213

Bulgarian Split Squats - 4X8

EZ Bar French Press - 50X4X8

Cable Rear Delt Rows - 4X8

BB Curls -
60X6
55X8, 8, 8

Conditioning - Stationary Bike; 7 rounds HIIT

Novice LP. Session 54 (Greyskull Squats and Press)

BW - 230

Press - 140X5, 5, 5

Chin-Ups - BWX7, 5, 4, 3, 3, 3
super-set with
Dips -
BW+25X8, 8
BWX17

Negative Chins (0/0/4) - BWX4, 4

CG Pulldowns - X8, 8, 8

I tweaked my back in the shower in the morning, and decided not to squat this day.

140X3X5 is an LP PR.  Needed 6 for a Rep PR, and that clearly wasn't happening.  Wasn't even sure 5 would be there for me after the first two sets.

Since I wasn't going to squat, I decided to obliterate lats and throw in some dips as well.

230X7 on Chin-Ups is actually a BW Rep PR.

BW(230)X17 is a Rep PR, and BW (230)+25X8 ties a Rep PR on Dips.  Last reps on 2nd weight set, and BW AMRAP set were all tough.

Getting a nice, full stretch on the negative chins.

To really pile on, I did some close-grip pulldowns to the sternum at a bodybuilder pace.  Straight weight for the first two sets, and then took off ~10% for the last set.  The combination of all this work had my rear delts in particular, and my upper lats and triceps in general, sore all weekend.

Hybrid Training. Week 6. Tempo Run and Light Upper

Saturday:

Tempo Run - 3 miles @ 00:37:00

Sunday:

BW - 225

Bench - up to 175X2, 2

CG Bench, TUT (5/0/0) - 155X4, 4, 4

Rope Face-Pulls - X20, 15, 15 (straight-weight)

super-set with

Rope Stiff-Arm Pushdowns - X20, 15, 11 (straight-weight)

BB Drag Curls - up to 70X5, 4

Hit my distance on the tempo run this weekend, which is great.  Next week I'll push to 3.5 miles, and then look to reset to 2.5 miles and start increasing pace.

Bar moved pretty well with 175 on speed bench.  Final rep was probably too slow.

Tried the TUT close-grips with an explosive concentric; similar to what I did in Columbus with Matt Wenning.  Felt good.  Final reps on each set were getting pretty hard.

Supersetting the facepulls with straight-arm pushdowns using the rope attachment for both and the same weight was interesting.  Pre-fatiguing the rear delts, I discovered I could "feel" them in the pushdowns, and with a slight alteration I could "remove" them from the movement which also made the movement more difficult.  I'll look to keep this one in the rotation and see what pans out.

I guess I did drag curls a couple of times in 2011.  That must have been when I first started and was doing the DeFranco program.  I found this a challenging movement to get down.  Focused on keeping the shoulders down so that I wasn't doing a shrug/row hybrid.  By the end, it started to feel close to right.