Starting from scratch - one last push to sanity

Good weekend so time to push.

Bench press (in the rack lol)
20x16, 40x10, 60x10, 80x6, 100x4, 120x2, 140x6, 110x13

Iso incline press
120x10+partials, 90x10 tut + partials

Lying cable lat raise
18x10, 23x13 drop 18x10 drop 14x12 + partials

Front plate raise
15x12, 20x12, 25x12 drop 15x14

Dips
Bwx10, +20kgx10 drop bw x 9

Lying db skulls
22x11 drop 18x8 drop 12x8

Single cable pd - side to side no rest
23x10, 18x10, 9x12

Seated calf raise
60x10, 100x10, 80x12 + small step floor toe raises going across the gym. Probably 40 bw reps

Got to love a refuelled Monday. Bench up in reps on top and back off. Lr up in reps at the top. Dips up in weight. Skulls up in reps. Single pd up in clean reps at the top and calf raise up in weight with good form to. Been doing bw floor raises after seated calves for a bit now. It’s something I saw years ago where you take 1” steps and do a raise and is a real killer that has you screaming by the end especially after the heavier work. Good start to the week
 
Bit pooped today. On Friday the Stupid kids left the straighteners on the stairs and I stood on the plug and stumbled resulting in my other leg twanging a bit so its been bothering me a little. Actually truth being told at 17.5st and doing 7-9 miles of walking a day my legs are bothering me all the time. Need to start doing some real rehab on them as I'm sure they're knotted to hell. On top of that I find that the max effort benching leaves me a little worn out the following day so I also really need to look at backing things off a little and working in a different rep range I think then adding the max work in every few weeks or so. Old man problems. Can't keep banging away like a nutter lol

So that all said I went all out on deads today lol

Deads
80x10, 120x8, 160x6, 200x2, 240x6, 200x8, 160x12

Lpd
68x8, 104x11, 77x13, 50x13 tut

U/h seated cable row
86x10, 59x12

Reverse pec dec
54x8, 86x12 drop 64x12

BB curl
30x10, 52.5x11, 40x16

Single arm preacher machine
27x14, 21x12 drop 18x10 drop 9x12 all slow on the drops with pauses

Despite feeling crappy and waking at 0430 all turned out ok. Once I got through the first set of deads and stretched out a little the form was spot on and had that really comfortable groove to it. Even my grip that is usually really poor at the top end due to years of carrying multiple Newspaper bundles by those tight cutting plastic straps was really good and I managed to work without straps. Lpd was up in reps and weight on the back off set. Dropped UH row a little to get some slow contracted work done as I was pretty done in after the first 2 movements. Worked out well and was the right choice as I only managed to get 10 reps. Reverse dec was up in weight for equal reps. BB curl was up a rep at the top and also up in reps on the back off. Single preacher held steady. Good wee session in the end as tends to happen quite often when you're not feeling it.
 
Sounds like you could do with something along the lines of my approach to training. Feel much better for the changes and regular recovery weeks.... but then I don't go around tripping over straighteners or going for long walks either
 
Leg still tender but needed to test it. First leg work in 2 weeks so took it easier and didn’t do too much back off work.

Leg press
120x14, 200x10, 280x8, 320x6, 400x2, 440x11

Front squat
60x6, 100x4, 120x8

SLDL
60x6, 100x6, 140x2, 160x11

Seated curl
65x10, 111x14 pause 111x6 pause 111x5 pause 111x4 + partials

Seated ham curl
111x14, x12, x10

Good girl
93+2 blue thick bands x 18, 93x16

Donkey calf raise - done with dipping belt off of stairs
20x20, 40x20, 60x14

Seated calf raise
80x12, 80x10, 60x11

Finished with 40 floor toe raises with various foot positions

Good session. Leg press was up but everything else lost a few reps here and there. SLDL was down on best but I haven't done it in a couple of months and fronts were down 10kg on this running order but the reps were all good. Felt in bits afterwards and close to puking so couldn't have given much more. The 30 steps at the underground station were a workout in themselves lol. Hopefully back to normal from next week but I must start rehabbing the pegs a lot more!
 
It's a completely different ball game now it's cooled a little. You ended up knackered before you got in the last few weeks.

Slightly different approach today. Feeling a little beat up so some pre exhaust with iso work was the plan before the bigger lifts.

Lying lat raise
11x14, following sets all done with 10-15 seconds between them 11x14-16x12-21x12-16x8-11x14+partials

Cable rope front raise
30x12, 37x12, 41x12 drop 27x9

Seated db press
42x9, 40x10, 36x13

Incline db press
46x12, 40x12, 36x14

Dips - paused at bottom to as low as I could go
bw x 12, +15kg x 5 - had to stop here as I popped something in my palm and couldn't put my weight on it so went to...

Pec dec
61x10, 111x11+partials

seated Rope face pulls on cable row
50x11, 50x10, 36x12 paused at contraction

Standing tricep x push down
16x10, 23x14 drop 16x9, 16x11

E-z french press - slow and low
30x12, 40x10, 40x9, 35x12

Little bit different but just as effective. Definitely feel like I worked hard but don't feel as beaten up from going all out on the compounds. May be an idea going forward to break up the 2 push and pull sessions a week like this. Few progressions here but obviously it's a completely different order and structure to normal so no point listing them out.
 
Exercise selection can certainly make a difference.... I've certainly noticed the difference in how I feel during this spell of just not doing deadlifts
 
Felt worn out on Friday and had a really bad nights sleep again so took the painful decision to take a few days off. Worked well. Didn't sleep any better until last night when I managed 8 hours which is unheard of in the last few years! So I was ready to roll today.

Bench press
20x20, 60x10, 80x8, 100x4, 120x2, 140x8, 110x13

Iso press
120x10, 80x8 drop 40x12 tut

Dips
bwx10, +20kgx8 drop bwx6

Seated bb press
60x6, 80x10, 60x14

Lat raise
14x12, 20x10, 24x10 drop 14x10+partials till I couldn't move anymore

Front plate raise
15x12, 25x13

Cable x pushdown
16x10, 23x13, 16x15

DB french press
20x9, 14x10, 12x8

Well that left me as a giant drowning sweaty mess of muscled sexiness lol. Planned to back off for high reps on bench but it felt right again so went for it. Good call as another 2 reps were added to the top set. I've always hated bench so never dreamed I'd get near double figures for 3 plates but had set that target for the end of the year mostly in vain. Looks likely I will get there with a few months to spare to be honest. Would be awesome to get 14 at that weight so that's the new target. Iso held steady. Way down on this after the heavier benching but the work is there. Dips next and they were down a little to but I did change my hand and body shape a little to try and hit chest with the main focus so I am happy enough here. Still felt full of energy so added in a bb press here. Despite all the previous work I smashed out double figures at 80 still and as always reps were slow and controlled. Lat raises next and instead of being a twat I decided to slow it down and concentrate on slow negatives and holds with lighter weight's. Worked well in my opinion. Plate raise next and this was up at the top in reps and again form was a lot better. It's funny with this movement in that I can bb front about 60kg+ I think but with a plate it feels a lot less taxing at a lower weight. It also helps that the plate notches are in a perfect hand position to. Swapped French press and x pd around to be a little more elbow friendly after all the pressing and dips so I gained a little on the back off sets for pd but lost a couple of kg on the Fp. All good though if it protect the bows.

Good start to another hot week. Probably not going to sleep tonight though and it'll go to shit after this lol
 
It is another hot week, sure as hell would have preferred a chest day over my leg day LOL Looking strong there tho buddy
 
Lots of rolling last night and felt better until I woke up this morning. Stiff in the extreme but at least I had another good 7 hours of sleep. On to pull day

Deadlift
80x10, 120x10, 160x8, 200x2, 240x6, 200x6, 160x12

LPD
68x8, 104x9, 77x13 drop 50x13 tut

Underhand seated cable row
64x8, 86x11, 64x13

Reverse pec dec
64x10, 88x14, 64x16

Seated rope face pull
45x10, 50x10, 50x9

BB curl
30x10, 52.5x11+2 cheat reps, 32.5x15 slow and strict

OH single cable curl
14x12, 23x14, 27x11 drop 14x16

Ok. Dead held pretty steady which is a blessing as it took a few sets to get the stiffness out of me to get in to the right position. Lpd lost a few reps but the back off sets were better. Seated cable row gained a rep on last week. Reverse pec dec gained 2kg for equal reps. Face pull held steady but felt pretty brutal as I am sure something is pinching in the traps so it made me feel the contraction 10x more. BB curl held steady again so I added in a few cheat reps for good measure to try and get the gain train moving again. Cable curl to head went up in weight which is especially good as I did the previous best before it so wasn't exactly fresh. All in all it was ok but I think I'll back off push day next week and concentrate more on the pull day or swap them around to hit it a little fresher.
 
Day off yesterday. Had loads to get done and was pretty beat up but back in for a bit of mental relief today.

Seated bb press
20x20, 40x10, 60x10, 80x4, 100x10, 80x16

Incline db press
50x9, 42x18, 40x16

Lat raise
16x20, 26x10, 32x9 drop 18x14

dips
bwx18, +20kgx9 drop bw x 8

Single cable push down
27x12, 18x12 drop 9x20

Oh cable ext
14x14, 18x12, 23x9

Seated calf raise
50x10, 90x12 + 30 standing bw raises done tut stylie

Done. BB press up a rep, db press up in this order. Not really tracking db lat raise really as it's more of a feeling to where I go with weights and reps session to session and dependant on the previous pressing work. Dips were up on bw and added weight sets as was the drop. Single pd was up 4kg for more reps. Dips usually wipe this movement out but all was good today. May be the form change I've added to hit chest more. Elbows were a little ropey the last few days so decided to stick with cables for tri work on this 2nd push session. Really nice stretch on the oh ext and felt it well so I now have a good marker to progress from. Calf work was calf work. Again as with lat raise it is session to session to how I hit them so not always all out heavy progression. That said I have added about 20kg to them over the last 6 months while still holding good slow deep form so it's working I guess.
 
Do you wrap your elbows or wrists up? I find sleeves on my elbows for pushing work makes a huge difference to any discomfort, wrist straps can help too just for a more secure 'base' for heavier compound work that seems to lock stability in more (so it feels)
 
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