Sunday, May 7, 2017

Pressing Matters: the rest of the Press template

AS OF THIS WEEK, DEADLIFTS are a thing again! I've made the decision to resume pulling, as the tendon is feeling strong. Nothing even approaching heavy to begin with, of course. But with the deadlift back on the menu I've had to review my basic program (again) and make it less basic. And if I want to continue squatting fortnightly, it seems logical that I reintroduce DLs on the alternate week.

The remainder of my pressing program looks like this:

1st week of May COMPLETED
Bench press: 90 kgs x 14
Axle OHP: 80 kgs x 4 x 6 PR
Bicep curls (left only): 9 kgs x 4 x 10
DB front raises: 8 kgs p/h x 4 x 10
Face-pulls: plate 9 x 4 x 20 PR
Tri-push: full stack x 4 x ME
HS chest press: 30 kgs p/h x 4 10

2nd week of May
Bench press: 100 kgs x 13
Axle OHP: 85 kgs x 4 x 5
Bicep curls (left only): 10 kgs x 4 x 10
DB front raises: 9 kgs p/h x 4 x 10
Face-pulls: plate 9 x 4 x 20
Tri-push: full stack x 4 x ME
HS chest press: 35 kgs p/h x 4 x 10

3rd week of May
Bench press: 110 kgs x 12
Axle OHP: 90 kgs x 4 x 4
Bicep curls (left only): 12.5 kgs x 3 x 10
DB front raises: 10 kgs p/h x 4 x 10
Face-pulls: plate 9 x 4 x 20
Tri-push: full stack x 4 x ME
HS chest press: 40 kgs p/h x 4 x 10

4th week of May
Bench press: 120 kgs x 11
Axle OHP: 95 kgs x 3 x 4
Bicep curls (left only): 12 kgs x 3 x 10
DB front raises: 10 kgs p/h x 4 x 10
Face-pulls: plate 10 x 4 x 20
Tri-push: full stack x 4 x ME
HS chest press: 45 kgs p/h x 4 x 10

1st week of June
Bench press: 130 kgs x 10
Axle OHP: 100 kgs x 3 x 3
Bicep curls (left only): 12 kgs x 3 x 10
DB front raises: 10 kgs p/h x 4 x 10
Face-pulls: plate 10 x 4 x 20
Tri-push: full stack x 4 x ME
HS chest press: 50 kgs p/h x 4 x 8

2nd week of June
Bench press: 140 kgs x 9
Axle OHP: 105 kgs x 2 x 3
Bicep curls (left only): 12 kgs x 3 x 10
DB front raises: 10 kgs p/h x 4 x 10
Face-pulls: plate 10 x 4 x 20
Tri-push: full stack x 4 x ME
HS chest press: 55 kgs p/h x 4 x 8

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