I am very envious of your press Jan. And yeah that GPP circuit the other day was kinda hard.
I am very envious of your press Jan. And yeah that GPP circuit the other day was kinda hard.
Well thank you Ben, but I wish I could press much more! As we all do!
And I got the press DOMS form hell today!
07.08.2017
I haven't lifted for over a week, mostly because of work related issues + going away over the weekend.
So it was very convenient that today's workout was "Intensity Deload / Back Hypertrophy".
Very easy day.
Wide grip pull ups with black band: 5 x 3
Chin ups with black band: 5 x 3
Barbell rows: 50 kg x 5, 70 kg x 5, 90 kg x 8 x 3
Rear delts: 20 kg x 20 x 3
Light shrugs: 20 kg x 15 x 3
That was it. I did manage to work up a sweat, tho, and I got my heart rate up a bit too.
i was wondering if you were off marauding in a fjord somewhere!
lol!
Yes, marauding in fjords is a favorite pastime here in Norway!
08.08.2017
Today was volume squat day.
Low bar back squat:
20 kg x 5 x 2
50 x 5
70 x 3
90 x 1
110 x 1
124 kg x 8 x 3
Huh! Cardio!
Close stance high bar squat:
50 kg x 5
70 x 3
90 x 1
100 kg x 10 x 3
I'm not used to high bar close stance, so I did a couple of warm up sets to figure it out. The work sets were like more cardio. But I could start to feel it in my legs now.
Then I was supposed to do a GPP circuit. Yeah. I'll do those next year. Maybe.
10.08.2017
OK, so today was press volume day.
Bench was programmed first, then overhead press, but I decided to do the overhead press first and then the bench. That turned out to be a mistake.
Overhead press:
20 kg x 5 x 2
30 x 5
40 x 3
47.5 x 1
55 kg x 10, 8, 8, 8, 8, 7.
So I ended up doing six sets, a little more than was programmed.
Bench:
20 kg x 5 x 2
40 x 5
59 x 3
72.5 x 1
85 kg x 7, 7, 5
That wasn't very good. Well, it was crap. I was tired from the pressing, so the bar ended on the safeties on both the first and the third set. I'll make the bench first next week.
Barbell curls:
20 kg x 5 x 2
25 x 3
30 x 1
35 x 1
40 kg x 6
38 x 8
36 x 8
34 x 8
32 x 10
30 x 8
Nothing much to say about this.
Dips, assisted:
10 x 2
I can't do dips. But I might as well get used to the movement. So I did cheater dips, in that my toes was touching the floor all the time.
So all in all, not the best of days. Not the worst either.
I also find it more ideal to train bench first, and then press. Not that I train press much anymore, but I digress.
Good work regardless.