Gaining some ground…

Pretty happy with today’s lift. I felt pretty good, even though I had a busy weekend with sub-par sleep. I did take the whole weekend off from training, though, and I do think that helped. I hit a 10 lb increase for my last few sets of shoulder “pin press” and felt pretty strong on it. I couldn’t quite squeeze out rep 3 on the final set, but considering the big jump starting 2 sets prior, I was ok with that. The extra volume on barbell press today did make handstand pushups really tough, though. I matched my first set from last week, but was a couple total reps under for the last 3.

Again, with the extra volume leading into it, I wasn’t too upset about it. Also saw progress on the remaining exercises, adding time to the core work and 1 whole extra rep to my pushup total. Boxing with 10 lb. DB’s for a minute straight is still brutal. Gonna try to eat to about a 500 cal surplus today (rough estimate), so we’ll see how that goes. I have a feeling this week will overall go much better than last week. Live, learn and improve…all the time!

warrior_fit earned 1289 points for:

  • Running (treadmill):
    • 0:04:03 || 0.5 mi (+44 pts)
  • Foam Rolling:
    • 8:00 (+14 pts)
    • + mobility
  • Standing Barbell Shoulder Press:
    • 45 lb x 10 reps (+47 pts)
    • 95 lb x 5 reps (+56 pts)
    • 135 lb x 3 reps (+59 pts)
    • 145 lb x 4 reps (+72 pts)
    • 155 lb x 3 reps (+68 pts)
    • 160 lb x 3 reps (+70 pts)
    • 160 lb x 3 reps (+70 pts)
    • 160 lb x 2 reps (+59 pts)
    • 125 lb x 9 reps (+80 pts)
    • 115 lb x 10 reps (+76 pts)
    • working sets of 3 performed as pin presses from nose level (pause & reset at bottom of each rep) - last 2 reps were full ROM to failure
  • Hammer Dumbbell Curl:
    • 25 lb x 10 reps (+18 pts)
    • 35 lb x 6 reps (+17 pts)
    • 40 lb x 6 reps (+18 pts)
    • 40 lb x 6 reps (+18 pts)
    • 40 lb x 6 reps (+18 pts)
    • 40 lb x 6 reps (+18 pts)
    • seated/upright bench/single arm - supersetted w/shoulder press
  • Handstand Push-Up:
    • 8 reps (+48 pts)
    • 6 reps (+36 pts)
    • 6 reps (+36 pts)
    • 6 reps (+36 pts)
    • feet against wall for balance - shoulders were pretty fried after extra volume on barbell press
  • EZ-Bar Curl:
    • 75 lb x 12 reps (+20 pts)
    • 75 lb x 12 reps (+20 pts)
    • 75 lb x 12 reps (+20 pts)
    • supersetted w/handstand push-ups
  • Decline Push-Up:
    • 24 reps (+36 pts)
    • 23 reps (+34 pts)
    • 23 reps (+34 pts)
    • 30 sec. timed sets - feet on bench, hands on DB handles
  • Hollow Rock:
    • 40 reps (+48 pts)
    • 35 reps (+42 pts)
    • 35 reps (+42 pts)
    • in tri-set w/pushups and boxing
  • Boxing:
    • 0:01:00 || drills (+5 pts)
    • 0:01:00 || drills (+5 pts)
    • 0:01:00 || drills (+5 pts)
    • hands up drills w/10 lb DB’s for 1 min each round - in triset w/pushups & hollow rocks

9 notes

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  1. sfcaveseekers said: Do you recommend warmup weight sets for strength training? And if so how many sets?
  2. warrior-fitness posted this

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