08/02/11

Press - Week 1 Cycle 2

Press
Bar * 5
40kg * 5, 5
50 * 5
55 * 5
65 * 5
72.5 * 7

DB Shoulder Press
30 * 6
35 * 6
40 * 1
35 * 10

Seated Lateral Raise/Rear Delt Flye
10 * 15/95 * 12
10 * 15/95 * 12
10 * 15/ 68 * 20

JM press
40 * 10
60 * 10

Close Grip Bench (flat)
80 * 10
100 * 5

One-arm overhead tricep extensions
7.5 * 10
12.5 * 10
15 * 8
17.5 * 8

Tricep push down (using rope)
21 * 12
21 * 10 - 18 * 10

My lower back is still feeling some pain, so i had to wear a belt to do my presses, which is embarrassing enough as it is. To make matters worse, I failed to get more than a rep for shoulder press using the 40s because the pain was too much for me to take. Since the intention was an all out last set, I decided to be smart and use the 35s instead, but i was busting my balls just trying to squeak 10 reps out. Decided to superset side and rear delts together to save time.

Tried out a new method of warming up for the close grip bench. I did JM presses at the lighter weights, then when I hit the working weights, I reverted back to regular close grip benches. Seems to work quite well. By the way, JM presses sort of a integrated version of the regular close grip and tricep extensions. The close grips were done with a 1 sec pause in the stretched position, and flexed hard at the lock out. Overhead one arm extensions were done in the same way. Tricep extensions were done in the same way (ie. flexed hard when contracted, and allowing for the stretch in the eccentric position), but a shorter stretch time (<1 sec).

Overall, tricep workout was good and made up for a crappy shoulder session.