2017-04-08 training log

/ hsoi

Pretty solid day. Rep PRs and everything.

Pressing went quite well. Had nothing on my mind other than lifting, and performance is generally better when I can focus. That said tho, the top-set was off. I knew 170 would be no problem, but I get half-way through the first rep and the bar stops moving. WTF? I just kept pressing through it and got the rep but it was rather odd that it took so long. Got 3 more reps without a problem. Looking back my only guess is I started in a bad position. There’s some issues in using this rack at the gym that make it annoying to get into a good start position. I think I rushed it a bit and just started out of groove, bar a little too far from me, so things stalled out. Still, managed to set a rep PR here so I’m OK with it, but I can only dream of how many more reps I could have gotten had I not expended so much on that first rep. Ah well, live and learn.

On the pulldowns, I continue to be happy with the small tweak to the movement, where it’s not just down, but realizing there’s still a bit “back” you can go at the bottom. That little extra makes a big difference.

Dips continue to do better. I’m getting technique better dialed in, so I attribute that to the increase in reps.

Skullcrushers had to change. I normally use the EZ bar but couldn’t get to it (other gym folk). So I just picked up 2 35# dumbbells (was going to do 70 on the bar) and off I went. Should have not used the same weight; should have dropped it down a bit. The movement is a bit different with the DB’s vs. the bar. I kinda liked it, just need to adust some things (e.g. where I lay on the bench so I can get a better range of motion given the DB’s bump the bench).

Anyways, not a bad way to wind up the week. All big movements set rep PRs. Getting stronger is a slow but enjoyable process.

  • Press (superset with pulldowns)
    • bar x whatever
    • 70 x 5
    • 90 x 5
    • 110 x 3
    • 135 x 5
    • 155 x 3
    • 170 x 4 (4 rep PR)
    • 155 x 5
    • 135 x 7
  • Lat Pulldowns (pronated grip, to chest)
    • 110 x 12
    • 120 x 12
    • 130 x 12
    • 140 x 12
    • 140 x 12
    • 140 x 12
    • 140 x 12
    • 140 x 10
  • Dips (superset with shrugs)
    • BW x 10
    • BW x 10
    • BW x 8
  • DB Shrugs
    • 80e x 15
    • 80e x 15
    • 80e x 15
  • Front Plate Raises (all the way above head)
    • 25 x 30
    • 25 x 15
    • 25 x 10
  • Skullcrushers (DB)
    • 35e x 12
    • 35e x 8
    • 35e x 7
  • Hammer Curl
    • 40e x 10
    • 40e x 10
    • 40e x 9