Saturday, May 6, 2017 Training
Overhead Variant, C3W2 TM45 4x8 @70%
1. Press (kg):
10x10x2
20x5x2
25x3
31x8
31x8
31x8
31x10 @10
2. Paused CGBP (kg):
20x8
30x4
40x2
50x7
50x7
50x7
50x7
2. Chin-ups (@57kg)
+10lb x7
+10lb x7
+10lb x6
+10lb x6 @9.5
3. DB Incline Press* (#):
35x12
35x11
35x8
3. Cable Face-pull (#, leverage):
65x18
65x18
65x18
3. Cable Laterals (#, leverage):
15x11
15x10
15x9
***
More technique work on my press. A few objectives:
1) To get the bar as deep in my palm as possible while still being able to safely hold onto it with a thumbless grip.
2) To continue to zero in on an optimal grip width. It seems like perfectly vertical forearms (when viewed from the front) isn't the best for me and a slightly narrower grip works better.
3) To rack the bar higher at the bottom of each rep, basically "hovering" a couple of inches off my clavicle.
4) To lean back enough at the bottom to facilitate as vertical a bar path as possible.
I think that I made a lot of improvement on the 1) 2) and 3) fronts, and not so much on the 4). As for performance, going from 8,8,8,12 @28.75kg in the last cycle to 8,8,8,10 @31.25 is probably minor gains but nothing to write home about.
Per the discussion, I tried dumbbell incline with a slower tempo instead of increasing to the 40s like I'd planned. I think it turned out pretty well except that I made the mistake of moving cable laterals to press day. The overlap between these exercises caused me to perform worse at both.
Nothing else major to add. Bench press was pretty easy and I made big gains on chin-ups.
Last edited by Renton555; 05-06-2017 at 04:54 AM.