Saturday, November 16, 2019

Axle Squat & Incline Press

I HAD a disappointing squat session on Tuesday the fifth. For some reason I decided I needed my belt to squat a few reps of 140. I wore it too low, and rather than re-racking the axle and adjusting, I continued with the set. When I was done something in my middle back felt wrong enough for me to not continue squatting, and stayed with me for the next several days. I reset the following week and had a better session.


I've decided to focus on incline barbell press and follow that with (for the moment, axle) strict overhead press. It really diminishes by overhead pressing strength and works to thoroughly fatigue the muscles. I intend to keep working on this movement until I can incline press 150 kilograms for reps.


PRESS+ Saturday November 16th
Chest press machine flat (p/h):
20 kg x 10
25 kg x 10
30 kg x 10
Incline barbell press:
20 kg x 10
50 kg x 5
70 kg x 4* x 8 - extra set
Axle OHP (strict):
50 kg x 5
60 kg x 3
70 kg x 8
Triceps pushdowns:
90 kg close grip x 10
90 kg wide grip x 10
63 kg rope x 10
63 kg close grip x 15
63 kg wide grip x 10
45 kg rope x 10
Preacher curls:
23 kg x 2 x 15
DB curls (p/h):
15 kg x 2 x 10
12.5 kg x 2 x 10
DB front raises (p/h):
10 kg x 3 x 10
Cardio:
assault bike 5 mins @ +55 rpm


SQUAT+ Wednesday November 13th
Axle squats:
15 kg x 8
55 kg x 8
95 kg x 8
120 kg x 8
140 kg x 2 x 8
Hamstring curls (p/l):
20 kg x 15
17.5 kg x 11
15 kg x 10
DB side raises (p/h):
12.5 kg x 15, 15, 10

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