BP: 120kgx2,2,2,2,2 CG: 100kgx5+5 Chins: bw+35x5+4myoreps Horiz row: bwx14 Partial legpress: 280lbx50+40+10 Then uprights, abs and obliques.
BP: 125kgx2(PR)+2+1+1+1 CG: 105kgx5(PR)+1+1+1 Pullups: bwx14+10+7 Legpress: 280lbx61+50 Then uprights, abs, obliques and calves. Really pleased with the PRs. Feels like ages since I beat one. Felt like my elbows were going to snap in the last reps.
My knees are giving me serious problems. Been advisef by my naprapat to only do partials for the time being, as well as reducing load/do higher reps. Im just gollowing the advice and it does seem to be helping.
Not sure if my body can handle it. My AC joint is killing me this morning. If its like this after weekend Im skipping heavy BP/SDing.
How are your shoulders with the upright rows? I gave up on them a long time ago... I think if there is any separation in the AC, push exercises would be suspect... But that row! I dunno....
Im doing uprights now due to OHP hurting lower back. I strained lower back during heavy deads a whiöe back so Im just letting my back rest. The uprights are just metabolic sets for my ego really. My back is better now so Ill continue with BTN after my SD. Thr AC problems are new. Think Im going to SD now as I feel that mpre heavy bench presses will affect my shoulder even more. Hopefully a week off plus starting off with light weights for BP will allow sufficient healing.
I do my OHP without the aid of a back rest, and it's risky... I can really feel my erectors and core muscles engage when I start throwing up the heavier reps. I have lower back issues as well, for a long time now :S
Do you think you've been hyper-extending at all during the concentric? That's a common problem. Is it a push press or a strict press?
Yes and during the 5's: push press. I did however reduce the weight and do striicter but could still feel it niggling away. Therefore total break from OHP. I have now decided to SD. Been a decent cycle strength-wise, new PRs in a couple of exercises and equalling in others. Need to let my AC heal. Will be doing rotator cuff exercises this week though for rehab purposes.
1st session after SD Chins: bwx12+12 BP: 70kgx12+12 CG: 60kgx12+12 BTN: 40kgx12+12 Partial legpress: 300lbx30+20 Calfpress: 300lbx12+10 I will more than likely work BOR or pendlays back into my workout as my back is feeling better. My shoulder is still niggling slightly so rehabbingbit everyday.
Chins: bwx16+8+8 Pendlays: 50kgx12+12 BTN: 45kgx12+13 CG: 65kgx12+13 Legpress: 320lbx30+20+20 Calf: 320lbx12+12 Cable flies were done instead of BP. BP hurt my shoulder on monday so skipping them a couple of weeks.
Chins: bw+5kgx12+10+6 Pendlays: 55kgx12+12+6 BTN: 50kgx12+12 CG: 65kgx12+12 Legpress: 340lbx30+20+20 Calf: 340lbx12+10 Cable flies: 59kgx12+12+12 Abs, legcurls, obliques.
Chins: bw+5kgx13+11+5 Pendlay: 55kgx12+12+6 BTN: 55kgx12+12+5 CG: 70kgx12+12 Legpress: 360lbx30+20+20 Calf: 360lbx12+11 Cable flies: 65x12 59kgx15+15+10 Leg curlx12+12 Abs. Delt raises.
Psycho leg press set, gbg! Were the extra 40 reps added as myo-reps?! 70 reps in one long set brings tears to my eyes. What kind of leg press are you using? Is it the seated kind or the lying-on-your-back kind?
Cant walk after the 3rd set. I do them as individual sets. They are, however, Rihad-presses as Ive had miniskus problems and they do help! I can now run again. Not really sure how to tackle/set up legs in the future. This is the best I can do now and TBH I feel like Im getting stronger in my quads with this set up. Its a pin-loaded seated variant. I used to use the 45' plate loaded machine but this one will be fine for now. Im basically just raising the weight by one peg and shooting for 30/20/20.