May 12, Pushing workout

[Zander1983]

My father was watching a video from August last year where I was topless and commented that I had got a lot bigger and stronger looking since then. Always nice to hear

Bench Press
132 x 5
154 x 5
176 x 5
192.5 x 5
203.5 x 5
220 x 5 PR

Close-grip
176 x 5 x 3 sets

OHP
143 x 5
143 x 4
143 x 3

Short and sweet. I'm looking forward to my pulling workout tonight (its Tuesday here, this was Monday's workout ). It has been a while since I failed (OHP) on any of my volume work. I might not have been rested enough from my previous workout...

I've gained a few pounds in the past two weeks. I hadn't weighed myself for a while and was 170lbs this morning, straight out of bed and post-toilet I didn't know my exact weight a few weeks ago, but I'm guessing I've gained a few pounds...

 

[coolcolj]

nice work -

I'm curious as to why you pess when you bench - seems to be counter productive to me

 

[Zander1983]

I was thinking the same thing. I remember b fold saying that he couldn't get the most out of one while doing the other...

I am considering dropping flat bench altogether... Concentrating on my weaker OHP, and doing close-grip and speed work...

That could make sense.

 

[revexrevex]

always nice to progress on flat bench, even if its 1 rep

 

[The Red Dragon]

Good work man

 

[Lord_Suston]

good job on the pr I give shoulders and tris their own day . The results have been real good

 

[Zander1983]

good job on the pr I give shoulders and tris their own day . The results have been real good

My problem is that if I split my workouts up too much, it ends up being way too long between each one. I don't seem to respond well when I have a week between the same body part. Since I have indoor soccer weekly and sometimes bi-weekly, I end up having to sacrifice weights sessions and a push/pull/legs split seems to give me the best frequency...

 

[coolcolj]

well why not do a combo - legs, combo push-pull 1 and 2

for example I do legs 1, then bench/row, then legs 2 then press/chin

 

[PolishHammer1977]

Nice job man!!!!

Pr

 

[Zander1983]

well why not do a combo - legs, combo push-pull 1 and 2

for example I do legs 1, then bench/row, then legs 2 then press/chin

I like that sound of that. I'll try and put something together.

Where do you recommend rack and/or snatch-grip deads to go?

I'm considering using one of the leg days as a olympic lifting/events day, and leaving the other as per my current leg day.

 

[coolcolj]

I like that sound of that. I'll try and put something together.

Where do you recommend rack and/or snatch-grip deads to go?

I'm considering using one of the leg days as a olympic lifting/events day, and leaving the other as per my current leg day.

Well I like to use one leg day as more quad dominant one - with full squats and the other one as a more hip dominant one - with more sumo deadlifts/box squats/pulls etc

I always do olylifts on each training day, but only heavy on each leg day. I just do light form work on the other days, nice warmup of sorts.

 

[Zander1983]

Thanks. That's an Ian King style split, if I remember his stuff correctly.

I'm still setting plenty of PRs and getting bigger and stronger by the day, but I think there is plenty of room for improvement in my workouts. I wish I didn't have to be so flexible with my schedule and had set days where I could workout, although its kinda fun having to constantly plan and reorganise.

 

[coolcolj]

sorta like Ian King I guess, but it's not always like this sometimes I just do heavy full squats on leg day 1 and then speed squats on leg day 2.

On the next training cycle I'll be dropping box squats, or maybe just do them as a secondary exercise and replace them with front squats.

 

[gettinlarger]

Nice PR man. It is nice to hear those compliments

Keep it up man.