Tag Archive: presses


Feb 23, 2016

watching a video on how to bench press as I type this

Legs sooooo sore today! Damn you high volume!

upper body tonight

Log Press (2-3 min rests, clean once then press repeatedly, push presses)

80 x 5
100 x 5
*wrist wraps on*
120 x 9
120 x 9
120 x 10

notes: been months since I OHP’ed. I need to control the descent more, not just let it drop. I felt comfortable cleaning the log up my chest though.

Closegrip Incline Bench Press (2-3 min rests, football bar, steep incline)

bar x 5
95 x 6
135 x 3
*wrist wraps on*
165 x 5
135 x 9
135 x 8

notes: never used a football bar before and been a long time since I inclined, or CG inclined. Plus the incline was fixed and steeper than I like. Excuses! 165 was WAY heavier than I thought, lol. so I dropped the weight and focused on form. need to keep my back tight!

Spoto Press (2-3 min rests, elbow sleeves, wrist wraps)

135 x 5
160 x 12
160 x 12

notes: ugh, high rep sets of compounds. been a while! dammit, hypertrophy!

2H DB Rows (90 sec rests, facedown on incline bench)

30s x 15
30s x 15
30s x 15
30s x 15
30s x 15

Superset: DB Front Raises & DB Skullcrushers (2 min rest)

22.5s x 15 / 22.5s x 15
12s x 15 / 12s x 15

notes: I did the front raises neutral grip. the first set was heavy and hard, the second set was light and slow and controlled, hard squeezes.

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Nov 8, 2015

So, Saturday workout was definitely not happening. It took me almost all of Saturday to feel back to normal again, I needed a rest day very badly. I did 30 min of cardio in the evening, and slept a lot during the day.

But, Sunday! Ready to head to the gym.

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

Incline BB Press (2 min rests, shallow incline)

bar x 5
95 x 3
140 x 11 @RPE8
140 x 12 @RPE8
140 x 11 @RPE8
140 x 11 @RPE8
130 x 14 @RPE8
130 x 10 @RPE8
130 x 11 @RPE8
130 x 7 @RPE8

Flat DB Press (2 min rests)

70s x 12 @RPE8
70s x 13 @RPE8
70s x 9 @RPE8
70s x 7 @RPE8
70s x 6 @RPE8

notes: chest was starting to run out of gas by the end

Overhead Press (strict presses, 2 min rests)

bar x 5
95 x 3
110 x 5 @RPE8
110 x 6 @RPE8
110 x 5 @RPE8
110 x 6 @RPE8
110 x 6 @RPE8

notes: I just didn’t have much left at this point, couldn’t crank out too many reps. Also, its been a while since I did strict presses. I clearly need to unfukk myself ASAP on these.

post: 10 min LISS

Oct 15, 2015

Sorry for the absence!  I have been travelling for work.

This was a workout on the road. Drove 40 min to a gym out in some little hamlet. just cause it had a log, LMFAO. and then found out it had lots of KBs, no DBs. #gymlife

Log Press

100 x 4
120 x 1
130 x 9 @RPE8
130 x 9 @ RPE8
130 x 7 @RPE8
130 x 6 @RPE8

Superset: doublehand KB overhead extensions, and KB Curls

36 kg KB x 9 / 14 kg KB per hand x 10
36 kg KB x 7 / 14 kg KB per hand x 10
36 kg KB x 6 / 14 kg KB per hand x 8
36 kg KB x 6 / 14 kg KB per hand x 8

notes: it was getting late then, so I had to stop, and made the drive back to my hotel.

Oct 8, 2015

late night pwo and carbs getting to me, I was hyped for this workout! I also had terrible gas. That diet life.

warmup: foam rolled upper back, lats, armpits; shoulder capsule stretches

Log Press (2-3 min rests)

80 x 5
95 x 4
125 x 8 @RPE7
125 x 8 @RPE7
125 x 6 @RPE7

Superset: French Press & DB Curls (2 min rests)

75 x 8 / 22.5s x 15 both @RPE7
75 x 12 / 22.5s x 13 both @RPE7
75 x 10 / 22.5s x 15 both @RPE7

Superset: Pushups & EZ Bar Curls (2 min rests)

8 / 65 x 12 @ RPE7
10 / 65 x 11 @ RPE7
11 / 65 x 9 @ RPE7

notes: I messed up my shoulder with pushups years ago, and I still hate them, they hurt and feel uncomfortable. But I took some tentative forays into them this evening, nothing too strenuous.

Superset: Leaning Strict Side Raises & Cable Face Pulls (2 min rests)

12.5s x 18 / 30 x 14 @ RPE7
12.5s x 18 / 30 x 25 @ RPE7
12.5s x 18 / 30 x 30 @ RPE7

Sept 26, 2015

I will be making some changes to my training soon. More to follow on that. Arguably, Strongman season is over, but the weather is still nice enough to do events on the weekend. For now. Canada often laughs at your nice weather plans.

Bit of a hybrid day today. Presses, farmers, assistance

warmup: side raises with slow negs, Cuban presses, one arm shrugs; shoulder capsule stretches

Axle Press from rack

20 lb axle x 5
70 x 5
90 x 5
110 x 5
*wrist wraps on, practiced my push press*
120 x 5
130 x 5

Farmers Walks: going for distance

130/hand – 75 ft, 180 degree turn, back 75 ft
180/hand – 75 ft, 180 turn, back 55ish feet. distance PR

notes: big improvement over the last time I went for distance.

Log Press

80 x 3
90 x 3
105 x 8
105 x 8
105 x 8
105 x 8
105 x 8

Widegrip Pulldowns (approx. 30-45 sec rests)

90 x 15
105 x 15
120 x 15
135 x 15
135 x 15

Didn’t go crazy with volume, I will go back and do more pressing tomorrow

Sept 15, 2015

pre-warning: tonight was complete shit. didn’t hit my numbers. oh well, shake it off and come back again the next time.

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

Axle Press from rack (2 min rests)

20 lb axle x 5
70 x 5
110 x 3
130 x 1 strict
150 x 1 strict
160 x 1 strict
175 x FAIL, fail, fail, fail, fail, fail

notes: seriously, I went after the 175 lb axle like 10 times, failed every time. strict didn’t work, went to push press, realized I set the rack too high to get in a good dip. reset the rack height, STILLLLL could not get it to lockout, triceps started failing me. I frickin tried, over and over. not enough leg drive… I had a deep tissue massage on arms yesterday, maybe I was recovering from that… I also did pressing 2 days ago… who knows. at any rate, it didn’t happen.

Log Press (clean once, then press; 2 min rests)

80 x 5
95 x 3
115 x 1
120 x 8… rest 30 sec… 120 x 4

notes: AHHHHHHH!!!! My goal was 12 reps, did not hit that. Maybe the axle struggle wore me out, maybe it is simply indicative of not being a good pressing day, whatever! log press fail.

6 Way Raise (30 sec rests)

10s x 6
10s x 6
10s x 6

Widegrip Lat Pulldowns (60ish sec rests)

90 x 10
120 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10

notes: even though I went thumbless grip, my biceps still felt pumped after this. odd. maybe my arms were actually stressed out from the massage

Superset: DB Curls & Band Pushdowns & Cable Face Pulls (2 min rests)

22.5s x 16 / 30 pushdowns / 45 x 16
22.5s x 17 / 30 pushdowns / 45 x 15
22.5s x 15 / 24 pushdowns / 45 x 12

notes: I might have gone too heavy on face pulls and pushdowns (thick band). contraction wasn’t great, and it was fairly heavy. would have rather gone lighter and squeezed harder.

ah well, move on.

Aug 31, 2015

Sunday was lazy. Bad me.

Back at it.

no PWO, experiment

warmup: slow iso hold side raises, Cuban presses, 1 arm shrugs, foam roll armpits, foam roll upper back, shoulder capsule stretches

Closegrip Incline Press (swiss bar, 90 sec rests)

62 lb Bar x 8
124 x 10
124 x 10
124 x 10
124 x 10
124 x 10

notes: I figured Swiss Bar would be easier on my shoulders. It was! But I don’t volume my incline very much (low rep kinda guy), nor do I closegrip it, nor do I hammergrip it, so I got FUKKKKKn tired. Will adapt.

Horizontal Rows (30 sec rests)

15, 12, 10, 10, 10

notes: got tired fast! felt like a wuss

Smith Machine Seated Press (90 sec rest)

bar x 8
bar + 50 x 8
+60 x 8
+70 x 8
+90 x 8
+100 x 6

Superset: Hammer Curls & Trap Bar Shrugs & Band Pushdowns

30s x 12 / 200 x 12 / 15 pushes
30s x 12 / 200 x 12 / 15 pushes
30s x 12 / 200 x 12 / 15 pushes

Then work called me away. Life of a hustla.

How did the no-PWO work out for me? Strength seemed ok, but I got a massive headache during the Rows, lol. Damn you caffeine! I might cycle off caffeine during a deload.

Aug 27, 2015

Got started late, no time to warmup. F it, let’s go.

Strongman gym, meaning I didn’t track the rests, lol.

Axle Press from the Rack

20 lb axle x 5
70 x 5
90 x 5
110 x 5
140 x 5
150 x 3 push presses

Log Press (clean it once, then press reps)

95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

6-Way DB Raises (short rests)

10s x 5
10s x 5
10s x 5

Widegrip Pulldowns

90 x 15
105 x 15
120 x 15
135 x 15
135 x 10

Superset: DB Curls & Band Pushdowns & Cable Face Pulls

22.5 x 15 / 30 pushdowns / 30 x 20
22.5 x 15 / 30 pushdowns / 30 x 20
22.5 x 15 / 30 pushdowns / 30 x 20

Screw you ab work. I am tired and going home, lol.

Aug 13, 2015

Work was hectic, no time for a morning workout. I set out to do a 2 a day system, thinking that summer would be quiet enough that I could focus on my gains. As it turns out, for the past 5 weeks, the work environment has not been entirely supportive of this. I am going to go back to the drawing board this weekend and come up with a routine that fits my life, as opposed to making my life fit the routine. Still, I gave it a go for 2 and a half months, so it was a good effort. I will think on this.

PM Workout Strongman stuff

Log Clean and Press (3 min rests)

110 x 1
120 x 1
130 x 1
140 x 1
150 x 1
160 x 1
160 x 1
170 x 1
180 x 1

notes: just wanted to work my way up slowly and get in lots of practice on my technique. I wasn’t happy with my first go at 160 so I did a second set and it felt smooth, so I kept going. 180 was a grind to lockout, so I stopped there.

Keg Press (90 sec rests)

130 x 2
130 x 2
130 x FAIL
130 x 2

notes: my grip on my hurt hand started acting up, thumb started to swell a bit, so I stopped when that happened.

Cable Face Pulls (30 sec rests)

30 x 20
45 x 20
45 x 20

notes: slow and controlled.

Aug 12, 2015

I am realizing that a thumbless grip isn’t a perfect solution… my forefinger, the next finger down on my hurt hand, is starting to get stiff and sore. I will have to be careful on the volume and the high reps while I tax my grip with weird stuff.

AM Workout

warmup: foam roll upper back, armpits; prone banded dislocations; Y Handcuffs; kneeling thoracic extensions; shoulder capsule stretches; 6-way DB Raises

Seated Smith Machine Shoulder Press (90 sec rests)

bar x 8
bar + 50 x 8
+70 x 8
+80 x 8
+90 x 8
+100 x 8

notes: figured if I couldn’t get in the DB cleans in the evening, would try to get some extra shoulder work in.

post: 15 min cardio

Just ran out of time, had to go back to work. Workout ended up being half rehab and half shoulder reppin it out stuff, not a lot of volume overall.

I was supposed to do heavy shoulder work in the evening, but plans got cancelled and no one was there to open up the strongman gym, so I wouldn’t have a log to use, and I wouldn’t be able to do the shoulder work I WANT, so I called an audible and went to a commercial gym for some deadlifts.

PM Workout

warmup: none

Deadlifts (thumbless, generous rests, SABOs)

160 x 5
200 x 5
240 x 5
*belt on*
315 x 2
370 x 2
370 x 2

notes: took long rests at the start because my low back hadn’t warmed up yet and it was stiff and sore. By the end if felt good though.

It was at this point I realized how my forefinger was doing, so I decided no block pulls, and moved on.

Closegrip Cable Rows (90 sec rests)

130 x 12
140 x 12
150 x 12
160 x 12

Bicep Curl Machine (90 sec rests)

4 plates x 20
5p x 20
6p x 20
7p x 18

notes: the machine is awkward, it keeps my arms moving in a set track of movement, but its hard to get direct bicep work in right now so I take what I can get.

Both workouts felt lame, like I had a lot left in the tank, but I have to be conservative right now I guess. Grip is healing and I had to make due with less than ideal schedule circumstances.