BW - 214
Bench -
BarX20
95X5
115X3
135X3
155X2
175X1
185X1
155X17, 5
Face-Pulls - X12, 12, 12, 10, 10 (straight-weight)
super-set with
DB Overhead Extensions - 50X12, 12, 12, 12, 12
155X17 is an all-around PR. Two reps better than my previous best with this weight set early last year; right around the time I injured my shoulder. My target for this weight is 20 reps, and I'll stick with it until I get there.
Got all sets of 12 on the DB extensions, so I'll up that weight next week.
Tuesday, September 29, 2015
Monday, September 28, 2015
Overheads
BW - 213
Press -
BarX15
65X5
85X4
95X3
115X1
105X14, 5
DB Bench -
50sX15
55sX14
DB Curls - 30sX12, 12, 10, 10, 8
super-set with
Bench Dips - BWX20, 20, 20, 20, 20
105X14 is a good sized, all-around PR. My previous best standing with this weight was 105X10. Last month I did this seated, but I find seated pressing to be slightly easier because the first rep starts at the top instead of the bottom, and I'll often hit a weight/reps PR seated before I hit it standing. On to 115 for reps next week.
This all also seems to show that the standing front press isn't particularly magical for me. Before this session, I'd done this lift exactly six times since December '13, and hadn't used more than 85 lbs. any of those times. But with lots of Inclines and a fair amount of PBN, I can come in and set a big PR on the Press, and even have my Bench be in good shape after a year away because of the shoulder injury.
Anyway, my shoulders were on fire after the Press PR. I went to do a 3rd set of DB Bench, and my shoulders said, 'Nope.' No pain, just no oomph.
Had enough oomph for Bench Dips, though, and 5X20 gave me zero pain. I'll talk to my P.T. this week about what's next. Hoping I get cleared to start doing full dips again, but maybe he'll want to wait and see how the shoulder handles some heavier weight on flat bench or something first.
Press -
BarX15
65X5
85X4
95X3
115X1
105X14, 5
DB Bench -
50sX15
55sX14
DB Curls - 30sX12, 12, 10, 10, 8
super-set with
Bench Dips - BWX20, 20, 20, 20, 20
105X14 is a good sized, all-around PR. My previous best standing with this weight was 105X10. Last month I did this seated, but I find seated pressing to be slightly easier because the first rep starts at the top instead of the bottom, and I'll often hit a weight/reps PR seated before I hit it standing. On to 115 for reps next week.
This all also seems to show that the standing front press isn't particularly magical for me. Before this session, I'd done this lift exactly six times since December '13, and hadn't used more than 85 lbs. any of those times. But with lots of Inclines and a fair amount of PBN, I can come in and set a big PR on the Press, and even have my Bench be in good shape after a year away because of the shoulder injury.
Anyway, my shoulders were on fire after the Press PR. I went to do a 3rd set of DB Bench, and my shoulders said, 'Nope.' No pain, just no oomph.
Had enough oomph for Bench Dips, though, and 5X20 gave me zero pain. I'll talk to my P.T. this week about what's next. Hoping I get cleared to start doing full dips again, but maybe he'll want to wait and see how the shoulder handles some heavier weight on flat bench or something first.
Friday, September 25, 2015
Legs and Back
BW - 215
Deadlift (Rehab; slow up and down) - 135X5X5
Leg Extesnions - X20
Hack Squats -
50X5
100X5
150X5
170X5
190X5
200X3
220X3
150X10
Chins - BWX5, 5, 5, 5
T-Bars -
45X5
70X5
95X8
80X5, 70X5, 45X10 (strip set)
P.T. cleared me to start pulling from the floor again. Super slow all the way through, and taking video to make sure my back stays flat. Progress. Also, done double-overhand, these were surprisingly taxing on grip.
Knees continue to be weird, so I warmed up with a set of extensions.
In the hopes that squatting may be around the corner, I move my stance out on hacks, lowered the reps, and increased the weight. Had been doing close stance, toes forward. These were around shoulder length with the toes out a bit.
Went to the unsupported t-bar contraption and tried to focus on a bit of arch throughout. No pain.
Deadlift (Rehab; slow up and down) - 135X5X5
Leg Extesnions - X20
Hack Squats -
50X5
100X5
150X5
170X5
190X5
200X3
220X3
150X10
Chins - BWX5, 5, 5, 5
T-Bars -
45X5
70X5
95X8
80X5, 70X5, 45X10 (strip set)
P.T. cleared me to start pulling from the floor again. Super slow all the way through, and taking video to make sure my back stays flat. Progress. Also, done double-overhand, these were surprisingly taxing on grip.
Knees continue to be weird, so I warmed up with a set of extensions.
In the hopes that squatting may be around the corner, I move my stance out on hacks, lowered the reps, and increased the weight. Had been doing close stance, toes forward. These were around shoulder length with the toes out a bit.
Went to the unsupported t-bar contraption and tried to focus on a bit of arch throughout. No pain.
Thursday, September 24, 2015
Inclines
BW - 214
Incline Bench -
BarX20
95X5
115X4, 3
135X2
155X1
140X8, 8, 8, 8, 8
Lever Shrugs (held at top) -
290X5
380X10, 10, 10
super-set with
Rear Delt Machine - X10, 10, 8, 8
Volume day for bench. Kept rests at 30-45 seconds between work sets. Last reps were kind of challenging on the last set.
Shrugs and rear delts were really hard today for some reason.
Incline Bench -
BarX20
95X5
115X4, 3
135X2
155X1
140X8, 8, 8, 8, 8
Lever Shrugs (held at top) -
290X5
380X10, 10, 10
super-set with
Rear Delt Machine - X10, 10, 8, 8
Volume day for bench. Kept rests at 30-45 seconds between work sets. Last reps were kind of challenging on the last set.
Shrugs and rear delts were really hard today for some reason.
Tuesday, September 22, 2015
Bench
BW - 214
Bench -
BarX20
95X5
115X4
135X3
155X2
175X1
185X1
155X14, 6
Face-Pulls - X12, 12, 12, 10, 10
super-set with
DB Overhead Extensions - 50X12, 12, 12, 10, 10
155X14 is one off matching my best with this weight. Goal is 20. All sets/reps done with grip about a thumb off the smooth.
Bench -
BarX20
95X5
115X4
135X3
155X2
175X1
185X1
155X14, 6
Face-Pulls - X12, 12, 12, 10, 10
super-set with
DB Overhead Extensions - 50X12, 12, 12, 10, 10
155X14 is one off matching my best with this weight. Goal is 20. All sets/reps done with grip about a thumb off the smooth.
Thursday, September 17, 2015
Shoulders and [bench] DIPS!!!
BW - 212
Bench Dips - BWX12, 12, 12, 12, 12
Side Lateral Giant Set - X2
10sX25
15sX15
20sX10
rest
20sX10
15sX15
10sX25
P.T. cleared me on this very day to start doing un-weighted bench dips. BWX12 is nothing effort wise, but I wanted to take it easy because it used to be these would cause me pain. Happy to say that the next day, I am still pain free! So excited to be able to start adding dipping movements back into my programming. One of my favorite lifts, and one I've really missed doing.
This is the last week of the shoulder focus programming so this is the last time I will have to do this brutal giant-set of laterals (for a while anyway).
Bench Dips - BWX12, 12, 12, 12, 12
Side Lateral Giant Set - X2
10sX25
15sX15
20sX10
rest
20sX10
15sX15
10sX25
P.T. cleared me on this very day to start doing un-weighted bench dips. BWX12 is nothing effort wise, but I wanted to take it easy because it used to be these would cause me pain. Happy to say that the next day, I am still pain free! So excited to be able to start adding dipping movements back into my programming. One of my favorite lifts, and one I've really missed doing.
This is the last week of the shoulder focus programming so this is the last time I will have to do this brutal giant-set of laterals (for a while anyway).
Wednesday, September 16, 2015
Bench
BW - 213
Bench -
BarX30
95X5
115X4
135X3
155X2
175X1
185X1
135X22, 9
Preacher Curls -
40ishX8
50ishX8, 8, 8, 8
Seated French Press - 70ishX12, 12, 12, 10, 10
135X22 is a Rep PR. This is right at my target reps for this weight as I get back into the flat bench. I'm going to go ahead and move up to 145 next week. Shoulder is still feeling pretty good. Some mild crunchiness today, and I think I'm going to talk to my P.T. about how to amp up some of the rehab movements I'm doing.
Bench -
BarX30
95X5
115X4
135X3
155X2
175X1
185X1
135X22, 9
Preacher Curls -
40ishX8
50ishX8, 8, 8, 8
Seated French Press - 70ishX12, 12, 12, 10, 10
135X22 is a Rep PR. This is right at my target reps for this weight as I get back into the flat bench. I'm going to go ahead and move up to 145 next week. Shoulder is still feeling pretty good. Some mild crunchiness today, and I think I'm going to talk to my P.T. about how to amp up some of the rehab movements I'm doing.
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