Wednesday 24th March - Cycle 1 Get Stronger - Week 7 - Day 2 - Upper 2 10% Fatigue Toleration - Afternoon
2nd of the upper body toleration workouts, then I take a week off upperbody and stat a new microcycle.
Flyes were really tiring out my upper body - shoulders, triceps and biceps - the main reason why I wasn't able to crank out many sets with press and chins before reaching the dropoff point.
I will drop em and move dips to this day and tricep extensions to the other upper body day.
What's also interesting is that it's been 11 days since I have done any of these exercises..hmm I wonder if I may have lost a bit of strength and work capacity because of that?
Workout time - 2.5 hours
Workout rating - 8/10
Warmup
Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - pull, press, oly goodmorning, snatch grip BN press, hang powerclean + powerjerk
Incline Situp, arms outstretched infront, Russian twists to each side at top - BW x8
Back Extensions - 6 normal + 6 twisting to alternate sides
8HangPowercleans + 8 Pushpresses - 45lbs
Rotating Sets between Press, Chin, Tricep, Flye
Resting 1.5mins on warmup sets and then 3-4 mins between each exercise
Standing Military Press in Oly Shoes
Warmups - 75lbs 2x3, 95lbs 2x3, 115lbs 2x3, 135x2, x1, 155x1, 170-walkout
Rotation 1) 170lbs x 4
New PR!! +1 rep
10% of (15%BW+Weight) Dropoff -
Rotation 2) 155lbs x4
Rotation 3) 155lbs x3
Was hard, but got an extra rep, bar almost stalled at the sticking point on the 4th rep of 170lbs but keep pushing it and got it! It was pretty fast off the shoulder and then hit a brick wall. I guess my triceps are still too weak.
Chins - 12 inches between hands
Warmups - chin pulldowns - 30kg x8, 40x3, 50x3, 60x3, 70x3, 80x3 , then BW x1, +20lbs x1, +35lbs x1, BWx1, BWx1
Rotation 1) BW(222lbs) + 35lbs x4
New PR!! +1 rep
10% of (85%BW+Weight) Dropoff -
Rotation 2) +12.5lbs x4 ,
Rotation 3) +12.5lbs x3 ,
While I did PR, the warmups I did tired me out a bit, but I had to keep warm while I warmed up the military press. Bad timing I guess
Also ahd an interesting encounter with a female during one of the sets. When I post the clip you will see what I mean
Decline Parallel Grip Dumbell Tricep Extension
Warmups - (on flat bench) 3kg x10, 15lbs x8, 25lbs x5, 35lbs x5, decline 45x3
Rotation 1) 45lbs x 11
New PR!!
Rotation 2) 45lbs x 10,
Rotation 3) 45lbs x 8,
Rotation 4) 45lbs x 6 --> 10% dropoff achieved
Sweet, time to go up 50s
Pec Fyles
Bent Arms, elbow slightly toward feet, shoulders tucked
Warmups - 3kg x10, 15lbs x8, 25lbs x5, 35lbs x5, 45x3
Rotation 1) 45lbs x 15,
New PR!!
Rotation 2) 45lbs x 10 --> 10% dropoff achieved
As I mentioned earlier these fatigue out my other msucles, and I don't think it does much for them either. Plus they irritate my shoulders, so away it goes.
Dropoff did arrive rather quickly though, hmm
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Standing Low Pulley L-Flyes ISO on Free Motion Machine
Warmups - 10lbs x5+5sec ISO, 20lbs x5+5sec ISO rest - 3mins
1) 32.5lbs x 25secs
New PR!! +2.5lbs
10% of (6%BW+Weight) Dropoff -
2)27.5lbs x25secs, 3) 27.5lbs x25secs, 4) 27.5lbs x25secs, 5)27.5lbs x22secs
ISO Stretches - EQI
Low Pulley ROW Stretched ISO hold - Close curl Grip on Straight Bar
50kg x 1.5mins
Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1.5mins
Free Motion Pulley Delt Stretched ISO hold
80lbs x 1min each side
Shoulder Dislocates pec stretch with lights bands
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