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Attempted chest
Torn to hell. Joints, back still strained, everything painful. Just did a few sets, will take more time to recover.:
(222 lbs after previous nights meals)
Flat Bench press
bar x 200
135x30 warm
135x30 warm
225x30 (joints fucked today)
Incline Dumbbell Presses
80x42 (possible PR , rarely use dumbbells for presses)
90x29 (possible PR, same)
100x20
80x43 (possible PR)
Still need some more recovery time
KILL THAT SHITComment
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Arms
51 sets
Fast moving pump style for growth. Light weight on biceps today, moderate with triceps. Biceps still very strained from rowing last week, I believe. Tender.
Lower back still fucked up and into upper neck. Its subsided enough to kill some shit today, but the pain is still sharp in lower spine mainly. I believe this is from snapping the cable on the lat pulldowns a few weeks ago.
Painkiller prior to session works well with the stims, for good focus. Never feel any differences regarding pain.
More painful session today due to back and arms tender overall but still grinded out a PR regardless with the curved bar pressdowns 300x15.
First set got fucked up because i pinned the plates on the stack too high, they were grinding the cable, causing friction, making the set much more difficult, so only 7 reps on first set. :
(224 lbs after previous nights meals)
Curved Bar Pressdowns
All pressdowns listed in KILOGRAMS unless otherwise noted
no rest til line
35x100
65x50
95x10 (200-210 lbs stack)
--------- warm ups-----
290-300 lbs x7 (pinned 2 45 lbs plates onto stack, too high, they were grinding cable causing friction)
290-300 lbs x15 (PR. See video. Removed the friction issue)
Alternating DB Curls
35x20
60x6
No rest til line
curved bar pressdowns
290-300 x10
50x15 alt db curls
--------
no rest til line
alt db curls
55x10
45x5
--------
alt db curl
40x8
No rest til line
curved bar pressdown
245-255 lbs x20
45x10 alt db curls
-------
No rest til line
245-255 lbs x25
50x10 alt db curl
---------
No rest til line
curved bar pressdown
270-280x15
45x10 alt db curl
45x5 hammer curls
-------
No rest til line
curved bar pressdown
270-280 lbs x10
45x12 alt db curl
------
alt db curl
35x15
No rest til line (See video)
curved bar pressdown
270-280 lbs x13
245-255 lbs x7
95 kilograms x8 (200-210 lb stack)
80 kilos x5-8
65 kilos x8
50 kilos x8-10
55x10 alt db curls
55x5 db hammer curl
------------
No rest til line
curved bar pressdown
95 kilos x24
80 kilos x8
65 kilos x8
-----------
No rest til line
Curved bar pressdowns
270-280 lbs x2
245-255 lbs x3
95 kilos x4
65 kilos x5 (tendons burnt out at this point and back)
---------
Curved bar pressdowns
95 kilos x15
no rest til line
45x12 alt db curl
40x5 alt db curl
----------
no rest til line
50x5 alt db curls
40x4 alt db curls
------
Alt db curl
40x10
Dumbbell Concentration Curls
60x8 right arm, 60x6 left arm (slow held contractions)
60x6 left arm , 60x4 right arm (same)
ALt db curls
50x6
No rest til line
curved bar pressdowns
95 kilos x20
70 kilos x12
80 kilos x5
KILL THAT SHIT
See videos below
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Chest and delts
More light pump work for growth.
Coming off the end of a stomach virus. Still feeling somewhat ill today but not enough to deter training. Alot of throat constriction but otherwise not major issues during training. Lower back still has some sharp pain but only when pressure is put on the area.
Upper back started to have some tightness only when I tried to hit rear delts at the end.
Hardly ate friday and saturday due to the sickness, as well as today.
Wanted to hit back as well to make up for missing it, but an extra week of recovery on my back, after fucking it up wont hurt
Wrists and joints needed a break so id rather hit back fresh tommorrow or in a few days:
(218 lbs before meals, hardly ate friday and saturday due to stomach illness)
Flat Bench press
Bar x 200 warm up
135x20 warm
225x40 (See video.12 from best, no spotter so position isnt optimal)
Hammer Strength Incline Press (constant tension style, not all the way down, and just short of lockout)
180x40 warm
270x8 (very shortly after, going for pump)
Flat bench press
225x5 (very slow, very shortly after the hammer strength presses)
Hammer strength incline press (constant tension style again)
360x10
410x5
Dropset (no rest til line)
360x15
270x15
270x5
180x15
90x20
-------
No rest til line
Incline DB Presses
80x45 (PR, rarely do these anymore, see video)
45x25 (dumbbell Laterals, done off camera)
-------------
No rest til line
incline db presses
100x17
35x25 db laterals (see video)
-----------------
DB Laterals
50x15
No rest til line
incline db press
90x20
35x8 db laterals
------
DB Laterals
45x40
dropset (no rest til line)
70x15
40x10
-------
50x20
45x25
no rest til line
65x20
50x8
--------
no rest line
80x15
65x10
50x10
45x10-15
---------------
no rest til line
75x15
65x5
45x8
-------
no rest til line
75x15
65x5
45x8
---------
no rest til line
70x15
45x10
------
30x30
Seated Lateral Machine (fucks with shoulder joints, ended it early)
80x20 warm
125x15
Seated Rear Delt flies (fucks with upper spine, ended early)
105x25 warm
165x15 warm
225x (illegible, but fucks with upper spine so ended it)
Wrists and delt joints inflamed, so finished for now
KILL SHIT
see videos below
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The light dumbbell work has been good, after the high rep benching. By tilting the dumbbells slightly as seen in the videos, I feel very little strain on the shoulder joints. So I can see a use for them at this stage in my training. I also like the very deep contractions that I get with them.
As you can see in the videos, by where the dumbbells stop at the bottom, that is not me stopping the dumbbells, but where they naturally stop for me, unless I try to pull them back. As you can see in the last few reps with the 80s, I pull my arms back for a few deeper reps, but its not my natural range of motion. This is either due to the extra muscle over the years creating some type of spring reflex, as Ive mentioned. Almost as if I was wearing a bench shirt. Where the muscle and joints become very tight and elastic and I have to pull the weight back to get deeper. This is part of what gives me that abililty to do high reps and bang weight out, explosively. Lowering the weight is like loading a spring, when my power is added with that effect, thats the result.
Im not sure what causes this effect. Clearly its a limitation in flexibility, but I dont know if it is because the muscle is in the way or there is another issue. Like I said, I have to do 200 reps with the bar on flat bench to get my shoulders and chest flexible enough, to where it feels right to lower 225 to rep it out.
Its also part of where I get that explosive strength and endurance. So that is part of the reason you see that range of motion. I also avoid locking out to overload the chest and not allow it to rest, and also not to fuck up the inertia and keep the chest constantly working with the extra reps that allows.
If anyone in a similiar position wants to offer some feedback on what causes this tightness at the bottom of pressing, at this stage, Id be intertested in it. Ive had that for a while now, but it gets more extreme the larger and stronger I get. Clearly its useful because of that elasticity and explosiveness it allows me to generate, but the pain when trying to get deeper doesnt seem beneficial. Maybe with enough warming up and stretching with lighter weight, it can increase the depth. Not that its a real concern because I always blast the shit out of my chest, regardless. I always contract much harder then the weight Im holding, to get somewhat of an isometric effect.
KILL THAT SHITComment
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About to go hit some back. Demons too restless to take a day off
MURDER SHITComment
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Back
Decent light session today, considering strains. Expected to pull out back much worse, since the barbell rows last time fucked it up more. Regardless I wanted to hit barbell rows, so I did them anyway.
Not a strong day but good contractions and volume overall.
(220 lbs after meal , still gaining weight back from illness)
Dual Dumbbell Rows on Incline Bench
50x40 (holds, warm up)
125x36 (PR, rest pause style, see video)
125x19
no rest til line
Barbell Rows On Incline bench (chest supported)
210x15 warm
125x5 dual db rows
--------
no rest til line
Barbell rows on incline bench
300x6
125x6 dual db rows on incline bench
--------
Barbell Rows On Incline Bench
350x5
300x12 (PR I believe)
330x10 (PR I believe)
330x7 (see video)
Hammer Strength Iso Low Row
180x30 warm
270x30 warm
360x16
Dropset (no rest til line, see video)
450x8
360x10
270x8-10
180x8-10
---------
180x20 (long holds)
180x20 (same)
180x20 (same)
Cybex Lat Pull (Palms facing, close grip, unless noted)
No rest til line
150x20 (long holds)
150x8 (long holds. Switched to wide grip, thumbs facing, but fucks with back more)
-----------
245x10 (long holds, see video, back to inside grip)
245x8 (same, see video)
Dual DB rows on incline bench
125x8 (wrists inflamed enough for now)
KILL SHIT
See videos below
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