Upper Body Push/Pull Day
Giant Set 1
Overhead Press – 8×3: 175, 175, 180 x6
Chin Up w/Fat Grip Bar – 8×8
Ab Wheel Roll out – 8×8
Very successful overhead press session, not in terms of weight moved, but in terms of technical proficiency. These heavy triples have felt the most solid in recent months. I think the consistent focus on learning and adapting to the movement have helped my overhead press technique leaps and bounds. The overhead training and tips from Brian Alsruhe have been some of the most helpful, due to their practicality and real world understanding of the press. Couple that with a lot of reps and accessory movements.
Giant Set 2
Incline Bench Press – 3×8: 185,205,205
Pendlay Rows – 3×8: 185,225,225
Ab Twists w/30lb dumbbell
The second giant set went well, slight increases over last week’s weight attempts. Again, no shoulder issues/pain with the incline bench, it seems that the flat bench with regular grip is the only bench press variety that is causing issues. I feel there is some lagging of the accessory movements, but this may be due to my conditioning not allowing me to execute on the lifts with the same intensity as if I were fresh, but at the very least my conditioning appears to be improving, at least from my own perceptions.
Finishing off the week on a solid note. My previous session of deadlift did not go to plan, with fatigue quite high and the weights feeling a lot heavier than they did last week. I wasn’t expecting much from today’s workout with that negative mindset, but was very surprised with how it turned out. Something to think about with mindset, but also something to consider with program creation, possible issues with too much volume of too many exercises – you can’t go maximum effort day in day out on every single movement.
For the next few months, I will be taking a break from structured programming and documenting my journey on this training blog. I have shifted away from specific powerlifting based goals, with the added layers of strongman and hypertrophy goals added in as well.
This should hopefully lead to a more balanced outcomes, since I am not a competitive powerlifter, and after reading Range by David Epstein, I have shifted my focus away from creating hyper-specific outcomes (one rep squat, bench, deadlift strength) towards a more general basis of strength. This will include building on conditioning during strength based activities, hypertrophy as well as including more variety in reps, sets & exercise selection.
I will be breaking down the weights used with the following format:
Weight Used x Reps @ RPE (Rate of Perceived Exertion)
Subsequent sets will be listed below
**All weights used will be in pounds**