No plan yet but went to the gym anyways to do some random stuff. Didn’t eat much so feeling like shit but made the best of it. Took the opportunity to try out some alternative exercises, loads and rep work for the coming Hypertrophy block.
Back to Derrimut Gym for this session. Was the gym I trained at when I started logging on here and it was nice to be back. Hasn’t changed much. Still solid gym overall if not exceptional in anyway other than the amount of juicy bois and gals around.
Squat 3x10 @ 120kg
Leg Press 4 Sets x 12
120kg for reps. How hard could it be lol I thought. It’s been long enough since my last repwork block woth squats that I forgot how shit these go for me.
What conditioning I had is gone now after doing low rep work for a while. While the weight was in a good spot I think the sets left me gassed and with a nasty lower back pump which took about halfway through benching to fade.
I vaguely remember from a while ago it never ended up feeling any better but the reps and weight went up and the gains were pretty good. Does it really have to be that uncomfortable though? Maybe I’m just a little bitch.
Leg Press is good for reps and quad work as always just keep pressing away and a lot of volume gets done. I’m thinking some squats but not too hardcore and then the rest ez leg press will get me gains without smashing me every set.
Didn’t get around to trying Front Squat but was thinking maybe some rep work. Max depth to hit the quads and glutes and high-ish reps to get the upper back worked?
Bench 4x6 @ 80kg
Incline DB Bench 3x10 @ 30kg
Bench feels awkward for rep work like unnatural lol. Apparently with a couple of months exclusively pausing you get uncomfortable with and forget how to touch and go bench. I remember when touch and go was all I knew and the bottom half of the ROM was not strong feeling. Has changed for the better I think. Wasn’t really keen to do comp bench for high reps for the Hypertrophy block anyways. Maybe just hit a few reps as warm up and keep technique fresh then on to other stuff. That’s where incline DB bench comes in.
Incline DB press on a shallow incline has been in my training on and off since I started lifting. Each time I got a bit stronger stalled and then dropped the movement to come back some time down the track and repeat the process again. Unlike barbell bench DBs feel very natural to keep on bouncing away rep after rep.
For the first time back on DBs it’s looking pretty good. Not as strong as before but close and the starting point is ahead of last time DBs were brought back in. But surprised actually but I guess flat benching transferred over well
The movement still feels a bit awkward and alien but with a bit of time should get better and better and that alone should get the weight/reps up to near matching previous peak DB strength and then beyond.
OHP and dips are gonna be in there also. If I end up going easy on comp bench then it’ll leave plenty of time and energy for these too.
Sumo Deadlift 1 @ 160,180,200kg
Conventional Deadlift 6 @ 100,100, 120kg, 140kg
Called it a last week but being back on a stiff bar feels is dog shit lol. Cheat bar best bar.
Back on conventionals for the first time in a while and it didn’t feel too bad. Will probably start light-ish maybe like 120-130kg and focus on keeping tight a flat back and controlled eccentric or even light touch and go for more time under tension. Will add weight as I go.
Maybe will do a snatch grip or stiff leg or Romanian or all of them variation afterwards and so rows.
Feel like there’s stuff I forgot to mention lol but will leave it at that.