Another “gotta make do with what you have” day.
Just have a bench and a rack of DB’s up to 40 lb. so you do what you can. It was supposed to be a no-deload-deload week, but what with being down with strep throat last week (hooray for antibiotics!) I figure I ought to do something this week. So nothing intensive, but aiming to get some work in.
Started with good old “pre-exhaust” because 40 lb’s of DB isn’t enough for pressing. But then to help that, I did incline pressing instead of flat. Again, nothing major, just get a little work. Some lat raises, some extensions, and good enough done. LOTS of focus on the eccentric in everything I did today. I did walk out with a nice pump, felt ok, good enough for circumstance.
In other news… I was listening to the JuggLife Podcast with Chad Wesley Smith, Max Aita, and Dr. Mike Israetel. It got me thinking again about where to go next. It’s about frequency. I know that 1x/week is not enough for me, but 2x can be a little much. BUT that’s also older me — I’ve got some things going on now that may help me out and may make 2x work a little better. I’ve been thinking about one more hypertrophy cycle then a strength cycle, and well… putting it all together and I’m wondering about trying Paul Carter’s Inception again. That would be perfect in terms of another hypertrophy then a strength cycle. Yeah, there’s no deadlifting but that’s OK. The frequency is a little much for me — I know from past experience that a sort of A1/B1 A2/B2 type of split 3x week (so spread over about 9-10 days) tends to work well for me. But again, some things are different now and I guess I’m curious if I might be able to pull it off.
Going to think about it this week because come next Monday, whatever it is I’m going to do has to start. 🙂
- DB Flies
- 12e x 15
- 20e x 15
- 25e x 15
- 25e x 15
- 25e x 15
- Incline DB Press
- 40e x 12
- 40e x 12
- 40e x 12
- 40e x 12
- 40e x 12
- DB Lat Raises
- 20e x 12
- 20e x 10
- 20e x 9
- Overhead Triceps Extensions
- 40 x 15
- 40 x 12
- 40 x 10
