View Workout (Aaron Lin)
back at it! Push/Pull/Legs
June 17, 2013 (Afternoon)
Exercise Type: Weights
Comments:
BACK IN DA GYMMMMMM!!!
i was a bit anxious to see what I would feel like. but i felt fine, and fully recovered. Warmed up with the bar, then 5 reps of 95, 3 reps of 135. i figured since i took a week off i'd use 165lbs, accounting for the slight regression/atrophy that may have occured last week. it was perfect. 5x5 all hit. took no more than about 2-3 min of rest. J-Freezy Frizzard the Friar helped spot me on the 5th set, he helped a bit on the last 1-2 reps, but honestly i can tell he was barely touching the bar. I retracted the shoulder blades and dug my traps deep into the bench, using my lats as a foundation to press from. never got too much of a pump with is good since pumps are not the goal when it comes to strength oriented work. success.
Did lateral raises to give the triceps a break. hit 3x8 with 30lbs. honestly this felt much easier than last week. my rotator cuff wasnt hurting, i felt more powerful and able to control the 30lbs much better than before. that shows sometimes, all u need is to do is rest.
But that was a bad choice to do laterals before overhead presses. cuz i think it sacrificed some of the potential workload i had for the overheads. first time doing standing overhead presses. i remember a month ago i did seated overhead press with 115lbs for 5x5. figured since i was pre-exhausted i'd try 105lbs. unracked the bar i was like oh fuck this shit heavy as fuck! re-racked the weight and dropped it to 95lbs. Ego check, no problem. hit 3x5 with 95lbs. i probably could have done 105 seated, but as Wendler said: "Military pressing is just like peeing. You can do it sitting or standing, but one is more manly than the other." so, yeah.
Core stabilization was like in high demand. really gotta work hard to make sure the bar doesnt move around. 4th set hit 4 reps. then just stripped the weight down to like 75lbs and did 5 reps there. i should find a way to somehow do this exercise fresh cuz then i could really move some heavy ass weight. my shoulders actually feel somewhat sore already, im not sure if this is because i pre-exhausted with lateral raises though.
Dips. again, since this isn't my first compound push exercise i wasnt sure how much i cuold do. so i strapped on just 25lbs for 8. easy as hell. up to 35lbs for 2 more sets of 8. that was more appropriate. start with 35s next time
skull crushers. did 3x8 with 40lbs. didnt wanna kill it too much the first day back. next time though im gonna move these skull crushers to my hypertrophy day. my tri's have already gotten a good workout from the compounds. no need for additional isolation work on a day liek today. soreness isnt the goal.