Focused - Week 42
Day 2
Floor Press:
3x10x275
18x275 - PR, goal achieved for wave (4x10x275) and more
BW JM Press w/ Chains (+36):
3x12xBW+36
Lat Pulldown - Medium Neutral Grip:
12x160
2x12x180 - Post lat strain PR, no issues
BB Wrist Flexion:
2x30x45
2x20x55
Cable Curl:
15/15x40
15/15x50
Barbell Biceps Curl:
2x12x55
Been spooked about this workout for the whole wave since floor press has been an issue for my pecs historically. But the previous two weeks set me up for success and then I succeeded. 275x12 was my previously recorded PR for floor press.
Day 3
Squat w/ Oly Shoes:
5x3x374 - Paused w/ Belt
2x12x264 - RNT for hip shift and rotation. 1st set piston style, 2nd set 1+1/2 squats
1+1/2 Sumo Deadlift - Straps/Beltless:
2x6x374
2x6x418
Med Ball Carry:
500 ft x 100 lbs - Front carry, shoulder carry x 2, front carry each 125 ft
250 ft x 100 lbs - Shoulder carry x 2
Kneeling Cable Ab Pulldown:
15x150
2x15x175
Band Lying Leg Curl:
2x15x2 Minis
Trying out the Oly shoes for a few weeks to see if I can use my normal stance and sit back into them a bit, as opposed to the Platz squats I did last with them. They felt pretty shitty today and I was cutting depth because of my hips aching. Both sides, not just the left, so it’s just a recovery and weakness thing at the moment. So I started burying them and pausing them to force some depth and control of it. Then it started feeling better. Sometimes you have to just fucking get over it and try more. 374 shouldn’t be hard, but it has been the last couple of weeks. Oh well, do better.
I haven’t pulled beltless sumo for working sets in a long time and I’m definitely feeling it in the low back the next day. Need to get stronger there for sure.
Day 4
Feet Up DB Bench:
12x105s
12x105s
20x105s - PR over last week
Barbell Rolling Wall Press:
15x95
2x12x95
A1 | HS Iso-Row - Bilateral/Low Handles/Pronated:
12x230
2x12x270
A2 | Floor JM Press:
3x15x135 - These feel much better on the floor
B1 | Triceps Pushdown:
12x105
12x120
17x120
B2 | DB Lateral/Y Raise:
15x15s
2x15x20s
Plank + Band Row:
2x12/12xMonster Mini - These are much harder than the side plank variation, sagittal and transverse anti-movement instead of just frontal plane, plus the row compounds the anti-extension feeling
High-rep pressing currently going well obviously. Still have the 3x15+ with the 105s goal for next week. Would be happy to repeat the 20 rep set with the added initial volume.
I think I’ll probably do JM press solely on the floor from now on. Usually I end up allowing more shoulder extension than I’m supposed to, but this way blocks it and I can focus on the triceps.