Tag Archive: seated side raises


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.

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Cycle 1 Week 1 Chest

I wanted a gym with a basic power rack that I could do cage presses in. The one that I knew of would most likely be crowded as hell. So I took a gamble on a well-equipped office gym on the other side of town for the company I work for. I knew they had good squat racks, I had hoped one of them would let me do the presses I wanted. Sadly, when I got there the squat racks they had were too “short” long before I could extend my arms the surface would change and not be smooth. So I had to improvise this time. Next time I will just go to the crowded commercial gym. At least this one was quiet.

Bench Press and Chest and Shoulder Assistance

Superset Bench Press with Rotator Cuff Work or Lat Pulldowns (1-2 min rest)

75 x 5 / over and backs with the band x 8
90 x 5 / O&B x 8
110 x 5 / O&B x 8
115 x 5 / widegrip pulldowns 150 x 5
135 x 5 / pulls 150 x 5
155 x 10 / pulls 150 x 5

notes: My shoulder and poor technique held me up big time when I retested my 1RM, so no shame in starting WAY too light. That is the 5/3/1 way. I focused today on my form – on properly harnessing my leg drive, keeping my whole body tense. I like to do roto work during the warmup, and pairing it with lat work on the working sets – it helps me remember to engage my back.

Decline DB press (hold flex at top for 1 second, 30-45 sec rest)

40s x 8
50s x 8
50s x 8
50s x 8

notes: hard to get the flex right without accidentally bringing it up too high over my chest and losing the pec tension. Was working on my form a lot, trying to squeeze.

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

120 + bar x 6
120 x 6
130 x 6
140 x 6

notes: Had to wait like 5 min while a guy did seated presses on the only smith machine.

Incline Pushups on Smith Machine (started low, moved up rungs for total of 3 micro sets each set, 45 sec rest between sets)

10/10/10
10/10/10

notes: These didn’t feel great on my shoulder, but it was a-ight.

Seated Strict DB Side Raises (approx. 30 sec rest)

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

notes: Each time I picked up the weights I could see veins popping in my arms! I had hit the swole portion of my workout.

Seated Military Press (30-45 sec rest)

45 x 5
65 x 5
90 x 5
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

notes: This is what I did instead of cage press. Ugh. My shoulders were TIRED. And racking it hurt like a bitch, awkwardness. Did not enjoy.

Incline Bench Rear Delt Fly (hang and swing motion, one set with drops and RPs)

25s x15 RP x15 RP x15 RP x15 DROP 15s x15 RP x10 RP x5 DROP 10s x 10

notes: complicated enough?? hang and swing if you recall means you do a regular rep, but you go heavy and only ROM it 6-8 inches. OMG these burned!!!! Just as an indicator, I was supposed to do 60 STRAIGHT hang and swing reps, but it hurt so bad I had to Rest Pause all the time. I was groaning and whining! One long rest-pause drop set of hell. Destroyer set. Finisher.

The goal since I fell so short was to do 60 straight reps, dropset to 30 more reps then dropset to 10 more reps. Instead I had to take like 5 breaks.

I was toasted and time had really gotten away on me, so I had to cut out cardio and just come home.

I had a nice swole going on in this workout! Chest was pumped a bit, arms were poppin veins. Rear Delts felt swole after that destroyer set.