-Press: 180x1 (smoke show), 160x3x5 (RPE 8-9)
-CG Swiss bar bench: 110x6, 150x, 160x3x8
-Dips (red band): 4x10
-DB bent shrugs (squeeeeeeze and stretch): 100s x20,15,12
--superset--
-Cuban press: 17.5x3x10
Crushed everything today. Had to add weight to the close-grip work to make it productive! 180 felt like it needed another 20 pounds on there! The 160 press sets increased to where hypothetical reps 6-7 would've been rough grinders on the third set.
later: -grippers: HG200x8x5 -neck harness: 30x35,50, 53x40,30 -neck flexion: 30x25,25,35,35 -iso sup db curls + roll curls: 25x10/12 -sup db curls: 35x10,8,8 -finger roll curls: 35x10
-bb drag curls: 45x20
10-10-2020, 10:42 AM
dschmale
10Oct20
-Strict 13” log press (clean first rep): 160x7x3
Kind of a slog. Low energy day, and I just listened to a podcast while I pressed. Turns out I misloaded again - made a 10# jump - supposed to be a +5# week. Feels good to have stuck it out though.
Have a nice weekend.
-SSB: 350x2,2, 295x5,5,5, 245+50# chains for a single. Just playing with the new chains for a rep. Unloads about 20# in the hole and allows me to get really deep easily.
Consolidated some work I skipped the last two days. Found a beat up, used elitefts GHD for sale locally and spent the days restoring that. Turned out great, and inspired me to refinish my bench frame and rack in yellow to match my toolbox!
Very pleased with the press. Weighed 186.8 today so that’s nearly a bodyweight strict press triple. I had more in me but didn’t want to crush anything this week; just take it for a little ride. Probably could’ve tied the 185x4 I hit earlier this year in elbow sleeves. My biceps and elbows/forearms are still cranky from all the pulling and curl volume the last two weeks. Shut the pull ups down early. Good little back-off session.