Barbell Push Presses
Close Grip Barbell Incline Bench Presses
Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
Straight Arm Pulldowns
Overhead Rope Extensions
28 Minutes of Stretching
Fairly slow week and steady week. Definitely looking forward to the end
of this cycle. Had to wait a bit to use the power rack for push
pressing. Ended up doing most of my warm-ups off the top of the tiered
squat rack. The weight continues to climb on these, pedal to the metal
really. Trying to do the warm-up singles with little excitement to save
it for the heavy stuff. Felt heavy on my shoulders. To be expected when
using over 90% of my max for short rest singles. I was tempted to use my
wrist wraps but I want to finish out the cycle without them for these.
More weight, less sets, same short rest. First one felt rough, lockout
tough. However, I got better each rep and by the last one, it felt about
as good as last week’s weight. Triceps and lockout toughest thing. Then
incline again. I felt that last time, the weight jumps were too much
for the top set. Less sets, smaller jumps. I also didn’t want to have
any spinal rotation from snaking under the weight. I had brief moment
where I panicked as I misplaced my wrist wraps. Thankfully, someone at
the gym had a pair and let me borrow them. Elbows and triceps were
pretty sore from that first set. I really screwed up the second set. The
first rep was too far forward and it was a struggle to get that rep up.
I was tempted to rack the weight but I went for the double anyways.
This was the worst rep of incline I’ve ever done. Air humped to hell.
That set took a lot out of me. I spent my rest for the last set (which
was to be for a max rep set) telling myself it was a fluke and to aim
for the bar higher on the chest. It went better but I definitely didn’t
have enough for me to even attempt another rep after a deuce. Upper back
superset again. I knew what to expect on these this time and knew that
the first set easiness was just to lull me into letting my guard down.
Less lactic acid build-up from the raises but it was still very much
there for the rear delts. No stops this time but I definitely had a
grimace on my face on the last two sets. Straight arm pulldowns after
that. I wasn’t sure how these would go as I could barely lift my arms
above my head after the upper back stuff. These went well, probably the
easiest this weight for these many reps have felt for this many sets.
Then on to triceps with the cables and rope. Last week was apparently
too easy so weight increased a little and reps increased a lot. I got
through the first set no problem and with a bit more effort for the
second. The last two not so much. I had to stop on both sets to get the
lactic acid go before I could finish the set. These are going to pay off
in the end haha. Bit of stretching and then home to eat and sleep.
Forearm Training - Chuck Sipes (1971)
2 days ago