Tag Archive: swiss bar


Nov 17, 2015

warmup: slow neg side raises, Cuban presses, one arm shrugs; foam rolled upper back, armpits

Swiss Bar Overhead Press (2-3 min rests, not strict)

82 x 5
102 x 5
124 x 12 @RPE9
124 x 11 @RPE9
124 x 11 @RPE9
124 x 10 @RPE9
124 x 9 @RPE9
124 x 9 @RPE9

Superset: Skullcrushers & Barbell Curls (2 min rests)

75 x 12 / 65 x 11
75 x 11 / 65 x 10
75 x 9 / 65 x 9
75 x 9 / 65 x 11
75 x 11 / 65 x 11

notes: triceps feeling burnt by the end. They are the sticking point in my OHP as well, so I know they need the work.

Superset: pushups & DB Curls (2 min rests)

10 / 35s x 12
8 / 35s x 11
9 / 35s x 12
9 / 35s x 13
8 / 35s x 11

Superset: DB Upright Rows & Cable Face Pulls (2 min rests)

30s x 16 / 65 x 12
30s x 15 / 65 x 12
30s x 17 / 65 x 11
30s x 15 / 65 x 12
30s x 14 / 65 x 12

It was almost 10 pm by this point, so I scrapped the cardio and came home.

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Nov 1, 2015

Has anyone ever beaten Oran “Juice” Jones at best intra-song monologue? I still laugh at this 30 years later. Cold busted.

I am back! Deload week is over, Halloween weekend is over. Let’s get back to work. Back on that RPE 7.

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

Incline Press (2 min rests, medium grip, shallow incline)

bar x 5
95 x 3
135 x 11 @RPE7
135 x 10 @RPE7
135 x 10 @RPE7
125 x 14 @RPE7
125 x 12 @RPE7
125 x 12 @RPE7

notesw: why don’t you settle into this incline press baby? I got some hotchoklit on the stove f’yuh. Been a while since I did incline with the bar, shoulder was cranky at first, but I found the right groove.

Flat DB Press (90 sec rests)

65s x 10 @RPE7
65s x 9 @RPE7
65s x 9 @RPE7
65s x 7 @RPE7

notes: My first impulse was to run up on the bench and pull a Rambo… jam the 65s and flat blast all them reps…but I didn’t want to mess up this $3700 lynxxxxx coattt. yeah.

Swiss Bar OHP (90 sec rests, not strict)

62 x 5
82 x 3
104 x 11 @RPE7
104 x 10 @RPE7
104 x 10 @RPE7
104 x 8 @RPE7

notes: Silly rabbit, trix are for kids! Me without OHP is like cornflakes without the milk! I will go back to OHP twice a week, one day strict, one day not strict.

post: 10 min LISS

22 Oct 2015

Normally I would do this at the Strongman gym with the log press, but they wouldn’t be open until late. I can’t do 2 late nights in a row, so I had to make due with commercial stuff.

OHP with Swiss Bar (2 min rests)

62 lb bar x 6
112 x 3
137 x 6 @RPE9
137 x 8 @RPE9
137 x 7 @RPE9
137 x 6 @RPE9
137 x 6 @RPE9

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

85 x 8 / 35s x 12
85 x 12 / 35s x 13
85 x 11 / 35s x 10
85 x 11 / 35s x 12
85 x 9 / 35s x 10

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

10 / 85 x 7
10 / 85 x 8
8 / 85 x 7
9 / 85 x 7
11 / 85 x 7

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

25 x 7 / 3 plates x 15
25 x 9 / 3 plates x 20
25 x 8 / 3 plates x 20
25 x 8 / 3 plates x 20
25 x 6 / 3 plates x 20

notes: this cable machine felt really light for the face pulls, so I just focused on the squeeze at the top, and it still did the trick

post: 10 min LISS