Tag Archive: press from rack


7 Sept 2016

How was everyone’s long weekend? For me an extra long weekend! That extra long weekend lasts an extra extra EXTRA long time!! #gumcommercial

So, on the way to the gym tonight. Go to sit down in the car, and have a MASSIVE muscle cramp in my abs! Holy jeez. Doubled over in pain. Cars behind me honking at me and screaming because I am not moving forward. Fun times. I have never had an abs cramp before that I can remember, whats that about…

So I was feeling very tender in my abs all workout.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press from Rack (2 min rests, push press)

110 x 3
140 x 3
*wrist wraps on*
170 x 3
170 x 3
170 x 3
170 x 3
*sleeves and wraps on*
170 x 6 @RPE7

notes: last set, did not want to go to failure with all the weird chit going on in my stomach. But I am really happy with that number, because I am on pace for another Rep PR.

Superset: Viking Press & Widegrip Pulldowns (2 min rests)

180 x 5 / 180 x 10
180 x 5 / 180 x 10
180 x 5 / 180 x 10
180 x 5 / 180 x 10

Superset: Plate Front Raise & Cable OH Extensions & DB Hammer Curls (2 min rest)

45 x 12 / 75 x 12 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12

notes: the tricep extensions tweaked my abs again, so I stopped there.

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2 Sept 2016

Friday night. Haven’t done a lonely solo Friday night gym sesh in a while. My motivation was definitely not there, my mind was always somewhere else. I had to fight with every ounce of my willpower to get all of my slated work done lol.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press from Rack (2-3 min rests, push press)

80 x 3 (small log)
110 x 3 (medium log from now on)
130 x 2
*wrist wraps on*
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

notes: the AMRAP on the last set was optional, and I just wasn’t feeling it tonight

Superset: Viking Press & Widegrip Pulldowns (2 min rest)

Viking 100 x 5 (warmup)

Viking 170 x 5 / Pulldowns 165 x 12
170 x 5 / 165 x 12
170 x 5 / 165 x 12
170 x 5 / 165 x 12

notes: now this combo works! I felt a great pump in my upper back from this. I did the Vikings the same way I used to do a “scrape the rack” press from the John Meadows workouts. Gets my rear delts and traps fired up, so when I pump out some pulldowns, it all comes together in a really nice way. Magic!

Superset: DB Front Raises & OH Cable Tricep Extensions & Hammer Curls (2 min rests)

15s x 15 / 60 x 15 / 30s x 15
15s x 15 / 60 x 15 / 30s x 15
15s x 15 / 60 x 15 / 30s x 15

25 Aug 2016

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press from Rack (push press, short rests)

80 x 5 *small log*
110 x 3 *11 inch diameter log from now on*
120 x 3
140 x 2
155 x 1
165 x 1
*wraps and sleeves on*
175 x 7 Rep PR!!

notes: YAAAASSSSSS! Victorious. After my AMRAP set last week, I thought I had it in me to PR off reps. And so it was. I must have wrapped supertight, because after this one set my biceps were pumped as hell for the rest of the evening LOL hashtag occlusion training

For the next cycle I will need to ramp up my percentages (I reset the base for my percentages every 3-4 weeks)

Viking Press (medium rests, no wraps or sleeves)

100 x 8
150 x 8
170 x 8

notes: first time! Fun! It gets hard fast though LOL

Widegrip Pulldowns (short rests)

180 x 8
180 x 8
180 x 8

Superset: Plate Front Raise & Cable Overhead Extensions & DB Hammer Curls (medium rest)

45 x 10 / 90 x 7 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10

90 on the cable for OH xt just doesn’t feel right. Cant get a good contraction. 75 is sweet, great stretch and great squeeze

19 August 2016

Day off work! Hit the gym at noon. Messed up my meal timings a bit, so by the time I got there I was starving.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press from rack (push press, 2 min rests)

80 x 5 (small log)
110 x 3 (moved up to the big log)
130 x 2
160 x 5
160 x 5
160 x 5
*sleeves, wraps on*
160 x 7 @ RPE7

notes: totally happy with 7 reps on the last set. If I had gone until failure, I was on pace for a rep PR.

Slingshot Bench (red slingshot, 2 min rests)

205 x 10
205 x 10
205 x 10
205 x 10

notes: normally I use the blue slingshot. the gym had a red one though, and it fit over my arms much easier. thicker material but I think it has been through hell and back, so the weave wasn’t as tight as my ole Blue.

Chest Supported T-Bar Rows (short rests, elbows high)

2 plates x 10
2p x 10
2p x 10
2p x 10

Superset: Plate Front Raise & Cable OH Extensions & Hammer Curls (2 min rests)

45 x 12 / 90 x 6 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12

notes: woops, cable was heavier than I thought. 75 was the sweet spot.

The strongman gym got a Viking Press this week! If I knew how to use it, I would def be hittin that shit. Next week!!

4 Aug 2016

Time for gym.

warmup: I had too much caffeine, I needed to get started

Log Press from Rack (2 min rests, push presses)

80 x 5 (9 inch log)
110 x 3 (11 inch log for the remaining sets)
130 x 1
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
*sleeves and wraps on*
140 x 7 @RPE8

notes: AMRAP with a few reps left in the tank on the last set.

Widegrip Pulldowns

180 x 10
180 x 11
180 x 12
180 x 10

Superset: DB Front Raises & 2hand overhead DB extension & Hammer Curls

20s x 10 / 65 x 15 / 40s x 10
12s x 15 / 65 x 14 / 30s x 15
12s x 15 / 65 x 15 / 30s x 15

notes: feeling weak on these had to dial down the weights to get in higher reps

26 July 2016

squat night tonight, at least… that was the plan

warmup: foam roll, squat w empty bar… FAIL!!

while warming up, I tweaked my knee somehow. My good knee, not my bad knee. I was limping around and while the plan was to go for a rep PR, I decided to call an audible and do an upper body workout instead. Goddamn I hate being old, just tweak my knee randomly.

warmup Take 2: slow neg side raises, Cuban presses, one arm shrugs

Log Press from Rack (11 inch diameter log, long rests, push presses, no sleeves or wraps)

80 x 5
110 x 4
120 x 3
140 x 2
150 x 1
160 x 8

notes: just missed a rep PR on overhead. There were lots of factors against me, my stance was soft because of the knee issue, I set the rack too high, so I banged the rack hard a few times at the bottom on the AMRAP set and it deflected the log a bit. The TOP of the rack is actually too low for me, so I couldn’t fully extend without banging the top of the rack. I didn’t bring wraps or sleeves because I wasn’t planning on shoulder work. So with all those things working against me, being one rep short of a Pr isn’t too bad. I will take it. But it was an ugly set. I lost glute tightness and started to lean back towards the end.

Widegrip Pulldowns (long rests)

180 x 8
180 x 8
180 x 8
180 x 8

Superset: DB Front Raises & V Bar Pushdowns & Hammer Curls

22.5s x 10 / 90 x 10 / 40s x 10
22.5s x 10 / 90 x 10 / 40s x 10
22.5s x 10 / 90 x 10 / 40s x 10

notes: this was awkward, the strongman gym doesn’t have all the DB weights, so I had to improvise. the pushdowns were heavy as hell, so I had to find a weight that felt right for that rep range.

Bit of a clusterfucc tonight