Barbell Strict Presses
Incline Dumbbell Bench Presses
Band Pull A-parts
Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
Dumbbell Paused Floor Flyes
28 Minutes of Stretching
Lower back and midsection have been tight. Getting better but it is
annoying to say the least. Right side of my neck also decided to get
tight too. Had to lift at the Y as gym hours for the other gym were
going to be much later to accommodate the pre-Thanksgiving crowd. The Y
was very crowded haha. Strict presses started off the session as per
usual. Same weight as last week but more sets of singles before the rep
set. The power off my shoulders this workout was great. After the first
single, I had to do a double check to make sure I had the right weight
on. I thought this drive would mean big things for the rep set but I
noticed as I went that while my initial drive was great, my lockout was
very slow and tough. When the time came for the max rep set, I stalled
on a fourth rep after a mighty struggle. A little disappointing but then
again, this was my PR just last week and this is two weeks in a row of
this weight for max reps. I also did more sets so it isn’t a loss. Z
presses after that. I had more reps in me on the first two work sets.
First set felt tougher than the second. I knew the single would be tough
with how hard lockouts were on strict presses and with how much I
strained going for a fourth rep. I was right but I knew the weight was
going up haha. Incline dumbbell was next. Pretty big jump up in weight.
My right side didn’t want to cooperate with me and I almost missed the
last rep of the second set. Very tough final set, had to do a bit of
snaking to get the right side to lockout those last two reps. Tightness
was evident in both my upper back and anterior deltoids on the pull
aparts. I think they helped. I wasn’t sure what would happen with the
superset as I had to use a different weight stack and a different style
bench for decline triceps with the rope. Everything was perfect except
the rope as it came apart halfway through the first set. I did fix it
for the following sets. Only time I stopped on the triceps was the last
set as my hands were slipping (this rope is much slicker) and my left
hamstring cramped a bit on the last rep. Reverse curls there were no
issues. With the accentuated negatives, it doesn’t seem to matter how
many reps I do, it feels like an eternity and much soreness if found.
Dumbbell floor flyes were pretty easy as the reps were dropped a lot.
Weight was increased though. Back to somewhat relaxing thought I did
feel my deltoids chirping. Stretched and then home.