Feelin’ dat progress!

While this workout hasn’t seen major jumps these last 4 weeks, I’ve still seen steady progress each time.  The 165x2 was from dead-stop pins at nose level, but that’s still a PR for me on those, & I could tell my strength & power from the pins has improved quite a bit, so that felt good.  All of that extra volume on BB OH press left me a little taxed for the handstand pushups, so I didn’t hit a very good total there.  But…I still felt stronger overall than weeks 1-3, and that’s what it’s all about.

My new lifting belt didn’t arrive again today & it’s making me really nervous.  If I don’t get it by tomorrow evening, I’m going to have to see if I can borrow a belt from someone (& hope it fits) so I can still go for a new 1RM PR for Deadlifts in a couple of days.  My new lifting shoes, however, did arrive, and I’m definitely excited to start breaking those babies in!

  • Standing Barbell Shoulder Press:
    • 45 lb x 10 reps (+47 pts)
    • 95 lb x 3 reps (+45 pts)
    • 135 lb x 3 reps (+59 pts)
    • 145 lb x 3 reps (+63 pts)
    • 155 lb x 3 reps (+68 pts)
    • 155 lb x 3 reps (+68 pts)
    • 160 lb x 3 reps (+70 pts)
    • 160 lb x 3 reps (+70 pts)
    • 165 lb x 2 reps (+61 pts)
    • 135 lb x 6 reps (+79 pts)
    • 95 lb x 15 reps (+70 pts)
    • set 1, 10 & 11 were regular full ROM, sets 2-9 were pin presses from nose level
  • Hammer Dumbbell Curl:
    • 25 lb x 12 reps (+19 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/SA, supersetted w/shoulder press - still dealing w/a L forearm strain, so even though 40 was feeling light today, the L side couldn’t go up w/out pain past that
  • Handstand Push-Up:
    • 6 reps (+36 pts)
    • 6 reps (+36 pts)
    • 6 reps (+36 pts)
    • 6 reps (+36 pts)
    • feet against wall
  • EZ-Bar Curl:
    • 85 lb x 8 reps (+20 pts)
    • 95 lb x 8 reps (+21 pts)
    • 95 lb x 8 reps (+21 pts)
    • 85 lb x 8 reps (+20 pts)
  • Decline Push-Up:
    • 23 reps (+34 pts)
    • 21 reps (+31 pts)
    • 17 reps (+25 pts)
    • 18 reps (+27 pts)
    • Was really focusing on using shoulders & upper chest on this one today & could feel the difference in fatigue by the end.
  • Hollow Rock:
    • 25 reps (+30 pts)
    • 20 reps (+24 pts)
    • 15 reps (+18 pts)

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  1. blissmanifesto said: Oh, those fucking hollow rocks! my teacher called them hollow boats. They hurt me so bad. UGH!!!
  2. warrior-fitness posted this

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