Tuesday, July 24, 2012

Tuesday Press Focus: Stick to the Program

OHPress w/thick swiss
12 reps @ 45 kgs
10 reps @ 55 kgs
5x5
5 reps @ 65 kgs
5 reps @ 65 kgs
5 reps @ 65 kgs
5 reps @ 65 kgs
5 reps @ 65 kgs - 5 kilo increase from last week

Dips
7 reps +17 kgs chain PR
6 reps +17 kgs chain PR
7 reps +10 kgs chain
3.5 reps +10 kgs chain
6 reps @ BW

1 arm DBPress
left 2 reps @ 35 kgs
right FAIL @ 35 kgs - started too heavy, just experimenting. Might apply 5x5 here too...
left 5 reps @ 30 kgs
right 5 reps @ 30 kgs
left 5 reps @ 30 kgs
right 5 reps @ 30 kgs
left 5 reps @ 30 kgs
right 4 reps @ 30 kgs


I'M STARTING to feel a pump, which I've not felt for a while... it's been nearly a year since I used anything approaching a hypertrophy routine, Not that 5x5 is hypertrophy, but when you include 2 or 3 warmup sets at higher reps, the overall volume produces the same effect.

Joel and I have been talking about a 'Dip-off' so tonight I scrapped the incline bench work and weighed in: 128.8 kilograms, plus 17 kilograms equals 146 kilograms. Doing dips at that weight is pretty intense.

The gauntlet has been thrown down.

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