Tag Archive: cage press


Cycle 2 Week 2 Chest

 

 

Bench Press and Assistance

Superset Bench Press and Over & Backs or mid row machine  (60s rest)

75 x 5 / O&Bs x 8

90 x 5 / OB8

110 x 5 / OB8

130 x 3 / Row 140 x 5

150 x 3 / 140 x 5

165 x 10 / 140 x 5

notes:  Gym was SUPER busy!  Had to wait 5 min for a Bench, but I was patient.

 

Machine Chest Press (45s rest)

150 x 8

160 x 8

170 x 8

180 x 7

notes:  feeling good, tossed in an extra set

 

Smith Machine Incline Press  (45s rest, constant tension reps)

2 plates x 6

2 plates x 8

2 plates x 8

2 plates and 2 dimes x 8

notes:  reps went up, tossed in an extra set

 

Twist Press  (30s rest)

50s x 10

50s x 10

55s x 10

55s x 7

notes:  My old friend is back, the twist press!  Dropped the rest down, tossed in another set.

 

Behind the Back Side Cable Raise (no rest, back and forth arm to arm)

15 x 12/12

20 x 12/12

20 x 12/12

Face Pulls (45s rest)

30 x 30

40 x 30

50 x 30

notes:  Brought the reps WAY up, and dropped the weight.  Felt good!

Cage Press (45s rest, explosive reps)

95 x 5

95 x 5

95 x 5

95 x 5

notes:  had to wait 5 min for it, but finally, a decent powercage!  Did real cage presses, and threw in some overhead shrugs at the end of every set just for fun, finish the traps off.

post-workout – 15 min cardio

Cycle 1 Week 3 Chest

Chest and Assistance Work

Had to rush the office gym early today!  Get in get out early so I can get back to work.  Busy day!

Superset Bench Press & Over + Backs w/ Resistance Band, OR Widegrip Pulldowns  (60 sec rest or so b/w supersets)

75 x 5 / 8 O&Bs

90 x 5 / 8 OB

110 x 5 / 8 OB

135 x 5 / wide pulldowns 85 x 5

155 x 3 / 105 x 5

170 x 10 / 125 x 5

notes:  slowly building the bench press back up, with better form.  even if it makes me seem less cool to my coworkers who are benching more than me, I will get better and stronger eventually!

Decline DB Press (flex for 2 sec at the top, slight decline, 45 sec rest)

60 x 8

60 x 8

60 x 8

60 x 8

notes:  easy sets!

Smith Machine Incline Press (slight incline, constant tension reps, 45 sec rest)

bar x 5

2 plates x 6

2 plates and 2 quarter plates x 6

2 plates and 2 quarter plates x 5

2 plates and 2 quarter plates x 6

2 plates and 2 quarter plates x 6

notes:  tough sets!

Incline DB Rear Delt Fly (45 sec rest)

15s x 15

15s x 15

15s x 20

Face Pulls (2 second hold at peak contraction, 45 sec rest)

47.5 x 12

42.5 x 12

42.5 x 12

notes:  the 2 second hold made these really tough!  loved them!

Cage Press (smith machine, 30 sec rest)

2 quarter plates x 5

2 quarter plates x 5

2 quarter plates x 5

2 quarter plates x 5

2 quarter plates x 5

notes:  threw my head forward on each rep, and really squeezed my traps at the top.  crush them to dust!

Cycle 1 Week 2 Chest

Still keeping it light while I dial in on the aspects of my form I need: engaged lats, leg drive. But this is 531, so the weights will climb over time. Strength is built by more than one rep maxes, but by putting in lots of consistent work. I have no doubts focusing on chest and shoulders twice a week will yield the same results I got focusing on back twice a week.

Bench Press plus Assistance

Bench Press Supersetted with Over&Backs or Widegrip Pulldowns (60-120s rest, O&Bs for the first 3 sets, pulldowns for the last 3 sets)

75 x 5 / O&B x 8
95 x 5 / O&B x 8
110 x 5 / O&B x 8
125 x 3 / free cable widegrip pulldowns 115 x 5
145 x 3 / 125 x 5
160 x 10 / 135 x 5

notes: Felt relatively solid. After the second set I actually had to run off to the bathroom for 5 min (holds up two fingers). Whoops! Maybe I clenched my core TOO hard!

Decline DB Press (45 sec rest, slight decline, hold flex at top for 1 second)

60s x 8
60s x 8
60s x 8
60s x 8

notes: I didn’t want a huge decline, so I just put a quarter plate under the foot of the bench.

Incline smith Machine Press (slight incline, constant tension, 45 sec rest)

bar x 6
2 plates x 6
2 plates & 2 quarter plates x 6
2 plates & 2 quarter plates x 5
2 plates & 2 quarter plates x 5
2 plates & 2 quarter plates x 4

notes: Ran out of gas fast on these!

Cut out the pushups and went right on to shoulders.

Seated Strict DB Side Raise (45 sec rest)

10s x 10
20s x 12
20s x 12
20s x 12

Cage Press in the Smith Machine (explosive reps, squeeze traps, 45 sec rest)

bar x 5
2 nickel plates x 5
2 dime plates x 5
2 quarter plates x 5
2 quarter plates x 5
2 quarter plates x 5
2 quarter plates x 5
2 quarter plates x 5

notes: Smith Machine sucks for these! I am too tall, I couldn’t extend my arms all the way up, so the exercise was sort of a waste. I did what I could, but it was a fail to me since I could only get my arms 80% of the way up. Still threw my head forward between my arms so I could squeeze and crush my traps.

Incline Bench Rear Delt DB Fly Destroyer Set (all hang and swings, no rest)

20s x 60 DROP 10s x 30 DROP 5s x 10

notes: still tough! I had to take two breaks during the first microset, I couldn’t do 60 in a row! My rear delts were fried.

And that was it! showered and headed back to work.

Cycle 1 Week 2 Shoulders

I was SO exhausted today. I suffered from killer insomnia last night, pills, powders, nothing worked. I prob got 3 hours tops. I was so tired today I was sweating for no reason. Like when I get overtired I can’t cool down and end up overheating all day. Work kinda sucked, I was dragging ass.

I talked it over with my trainer, and she got my confidence up, so I put my big boy pants on, and showed up after work to push some iron on an empty tank.

will go to bed early and try to catch up on sleep

Shoulders

pre-workout cardio 8 min elliptical

Superset Standing OVerhead Press and Over & Backs w/ Resistance Band (60-120s rest)

55 x 5 / O&B x 8
65 x 5 / 8
80 x 5 / 8
95 x 3 / 8
110 x 3 / 8
120 x 5 / 8

IMG_4252

notes: I did not bad, afaic. No PRs, but I hit my goal reps and then some.

I wanted a second shot at the cage presses I was denied last Thursday, so we decided to throw some of those in.

Cage Press (45 sec rest, with trap squeeze at top)

45 x 5
65 x 5
75 x 5
95 x 5
95 x 5

IMG_4255

notes: They sure make a lot of noise, but were fun! Good trap squeeze.

Rear Delt Incline Fly Destroyer Set (one set only)

15s x 20 full ROM then 25s x 30 hang & swings

IMG_4264

notes: Argh! these murder! Trainer said she could see some size in my shoulders though!

Superset Spider Crawls and Over & Backs (45 sec rest)

45 sec / 8
45 sec / 8
45 sec / 8
45 sec / 8

Superset Minor Chest Dip and Over & Backs

12/8
12/8
12/8
12/8

We fit in a lot in just an hour! Would have chalked this up as a good session even if I was 100%!

post-workout cardio 15 min elliptical