all other things being equal, more weight is better. i remember some of the trainers from lyle's mean forum talking years ago about how adhering to strict press is dumb, even for mass gain, because with push press you can use more weight. much harder to cheat on the eccentric.
holy shit. i never realized that. even doing bad form but going heavy, the eccentric is still "not as bad form" and so you're gaining muscle from that too!
personally i like going full ROM and strict reps so that I know if i'm actually progressing vs just cheating more. but now i'm not so against cheating in certain cases...
Bench Press 45 x 20 >> 2min rest. 95 x 8 >> I might have hit 5 reps, can't remember. And that might be a bench PR, at my gym at least. 135 x 5 >> Either 205x10 or 210x10 is my PR. Can't remember right now. Too lazy to dig in my log. 185 x 3 225 x 1 240 x 4 205 x 10
Seated Cable Rows 210 x 5 >> 2min rest. 225 x 3 >> I've hit about 230x10 before, but not after a heavy set! So that's a PR. 255 x 5 PR 215 x 10 PR
Incline DB Bench Press 80's x 10 >> 2min rest. 80's x 6
Pull Ups BW x 5 >> 2min rest. +35bs x 3 >> Got only 3 reps with the ROM I wanted on the heavy set (again). +65lbs x 5 +20lbs x 8
DB Lateral Raises 40's x 5 45's x 3 50's x 16 50's x 5
Unilateral Chest Supported DB Rows 65's x 8/arm
Incline Rear Delt W Flyes 30's x 12
Machine Rear Delt Flyes 170 x 12 >> Going to drop set these from now on. 120 x 8
Workout felt great! Good to PR in rows! Hopefully I finally break through my bench plateau as well and get to 255x5 or something
Those are my lateral raises with 50's. With 45's I can do no swinging, full ROM, arms bent. WIth 40's I can do a bunch of the above ^ With 35's I can do the above but with locked elbows as well.
As you all probably know, I'm not a fan of bullshit ROM and form. But I don't really see any other way to progress on shoulders with lateral raises! I think I will start doing bb overhead presses again. The reason I avoided them for years is because my triceps would always take over the movement and my delts never grew. Now that my delts have caught up, and if I be sure to use proper form, I can do them and target my delts directly!
Damn how can you do 50's on the lateral raises for 16 reps I struggle with the 30's for sets of 12 yet besides that we have.pretty similar upperbody strength levels..just curious because I always thought that my shoulders are strong.
A ton of cheating. Thing is, I used to do sets of 12 with 35's very strict, but doing it strict with 40's was completely impossible. There's just too much leverage to overcome. So I said screw it I'll just cheat from this point forward. Ended up at 50's now.
Funny how I can't do a strict set with 35's anymore though, but that's just a matter of movement efficiency. I could if I practiced it for just a couple of weeks.
DB Lateral Raises 40's x 5 >> 60sec rest. 45's x 3 50's x 16 50's x 6
ATG Squat 135 x 10 >> The 385x1 was actually not too hard! 135 x 5 >> It feels so good to finally make gains in the squat. 185 x 5 225 x 3 285 x 1 345 x 1 385 x 1 360 x 3
Romanian Deadlift 225 x 5 315 x 2 385 x 10 PR
Ran out of time, that's all I could do. Feels amazing to go hard for one set on a few lifts and then that's it. I mean the physical feeling of how I feel afterward is great.
Bench Press 45 x 20 >> 2min rest. 95 x 8 >> Wish I got 4 reps dammit! 135 x 5 >> I think my 10 rep PR is 210lbs but I'm not sure. It was easy today. 185 x 3 225 x 1 240 x 3 200 x 10
Pull Ups BW x 5 >> 2min rest. +35bs x 3 >> Got only 3 reps with the ROM I wanted on the heavy set. +65lbs x 5 +15lbs x 10
Incline DB Bench Press 80's x 10 >> 2min rest. 80's x 6
Seated Cable Rows 205 x 5 >> 2min rest. 225 x 3 >> Could have hit 6 and 12 it felt like. 250 x 5 210 x 10
That's all I did today. Just too lazy. Will do shoulders during tomorrows leg workout. And if I'm lazy tomorrow, I'll push calves and abs to Saturday.
cheaper than allen edmonds, quality is as good, shoes look better. meermin are probably the cheapest dress shoes you should buy.
Wow those are some good prices for good dress shoes...
i ended up getting a couple of allen edmonds on black friday for $197 each. i could still return them, but i figured i'd snag them incase i dont find a better alternative... and they come in width EEE. Which for the shoes I bought, is exactly what i needed. it's the first time in my life that dress shoes fit me properly!
Bench Press 45 x 20 >> 2min rest. 95 x 8 >> I hate benching at this gym. I feel like I'm not entirely stable on the bench. 135 x 5 >> My gym's other location has a wider, more solid bench. I always bench more there. 185 x 3 225 x 1 235 x 5 195 x 10
Seated Cable Rows 205 x 5 >> 2min rest. 225 x 3 255 x 5 PR 210 x 10
Incline DB Bench Press 80's x 10 >> 2min rest. 80's x 5
Pull Ups BW x 5 >> 2min rest. +35bs x 3 >> ROM is crazy on these. Maybe only first 3 reps of +65lbs were to the very top though. +65lbs x 5 +15lbs x 10
DB Lateral Raises 40's x 5 >> 2min rest. 45's x 3 50's x 16 PR 50's x 5
Unilateral Incline DB Rows 65's x 8/arm
Incline DB Rear Delt W Flyes 30's x 8 >> Feels much better doing these with 30's and really activating the scaps.
Machine Rear Delt Flyes 170 x 12 PR
What a great workout. Seems like 2 work sets is the sweet spot for me! Also getting in a mix of high and low reps. I'll keep this up for a while and see how it works out.
ATG Squat 135 x 10 >> Just too sleep deprived to do that back up set. 135 x 5 185 x 5 225 x 3 275 x 1 335 x 1 375 x 1 355 x 3 315 x 1
Seated Calf Raises 185 x 5 >> 45sec rests. 255 x 10 255 x 6 255 x 5
Romanian Deadlift 225 x 5 315 x 3 380 x 10 PR
Was supposed to lift Friday, but I was so sleep deprived I just didn't feel good at all. Lifted Saturday instead, still pretty sleep deprived so I skipped my backup set of squats and skipped lunges completely. On Sunday I'll do my standing calf raises and abs to finish the week.
Bench Press 45 x 20 >> 2min rest. 95 x 8 >> I focused hard on bringing my scaps back and down. Stable! 135 x 5 >> Made the benching a little easier. 185 x 3 230 x 5 190 x 10
Pull Ups BW x 5 >> 2min rest. +30lbs x 3 >> Excellent form now. +60lbs x 5 +5lbs x 10
Incline DB Bench Press 80's x 10 >> 2min rest. 80's x 5
Seated Cable Rows 210 x 5 >> 2min rest. 230 x 3 250 x 3 205 x 10
DB Lateral Raises 40's x 5 >> 60sec rest. 45's x 3 50's x 15 50's x 0 45's x 8
Unilateral Incline DB Rows 65's x 8/arm PR
Incline DB Rear Delt W Flyes 40's x 8 >> I think I should drop to 30's and really focus on form. Activate the scaps and ext rots.
ATG Squat 135 x 10 >> Accidentally had unequal weight on the bar on the 380x1. Thought it was 375. 135 x 5 >> Could only manage one rep at 355. I was too achy. 185 x 5 225 x 3 275 x 1 335 x 1 380 x 1 355 x 1
Seated Calf Raises 185 x 5 255 x 8
Romanian Deadlift 225 x 5 >> Should def hit 10 by next week when I'm not sick. 315 x 3 405 x 1 375 x 8
Standing Calf Raise Machine 495 x 12
Negative Dragon Flags 8
Terrible workout. Felt pretty sick. Everything was painful. Can't wait to get over this.
Should mention that im back to intermittent fasting. My weight will probably stay the same for the next few months, then i'll do a quick cut before the summer.
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