Triceps & Press Training (05 July 2015)

Posted on 05 Jul 2015 21:51


I pre-exhausted my triceps with Band Pressdowns before attempting Dips. Then, with all that fatigue built up, I did some traps and worked my delts with shrugs and front/side raises respectively before attempting incline close grip bench press. I have a funny story to tell you: I failed at 75 kgs and it was funny because I had no spot and I had to wiggle out from under the bar and then zercher squat the weight back into the hooks haha! I have added short notes to each exercise to explain my thoughts on it. I have also embedded my videos from Instagram at the end of the post.

Band Pressdowns:
One set is
#1 x 15
#2 x 15
#1 x 10
#2 x 10
I did 3 sets
Volume = 3 x 50 = 150 reps
It is very hard to progress on this lift because of the limitation of the bands but I am focusing on Time Under Tension (TUT) taking full advantage of the negative of the band whiplash as well as working on reducing rest intervals to build up density.

BW x 10
BW x 11
BW x 10
+15 kgs 33 lbs x 5 + 2 = 7 RP
Volume = 38 reps
This is one more rep than last time.

Side Raises:
2.5 kgs 5.5 lbs x 20 x 3
Front Raises:
2.5 kgs 5.5 lbs x 20 x 3
Volume = 60 + 60 = 120 reps

Band Shrugs:
#2 x 22
#3 x 15
#3 x 15, #2 x 15
#3 x 16, #2 x 16, #1 x 16
Volume = 115 reps
Added 4 reps from last week - which might be a bit too much.

Incline Close Grip Bench Press:
Heavily Rest-Paused
60 kgs 132 lbs x 11 + 6 + 4 + 3 = 24 RP
65 kgs 143 lbs x 8 + 4 = 12 RP
70 kgs 154 lbs x 4 + 3 = 7 RP
75 kgs 165 lbs x 4 + 1 = 5 RP
60 kgs 132 lbs x 6 + 4 + 3 = 13 RP
Volume = 61
I managed to not only add 2 reps to the total volume from last week but I also pulled off adding 10 kgs to the final set and bumping it up from 50 kgs to 60 kgs for the same number of reps as last time. I used APT Pro Wrist Straps for wrist support because my wrists are weak as shit. My plan for this exercise is to build up a LOT of volume within these 5 sets before bumping up the weight. It is a small goal of mine that a year from now I am repping 100 kgs for reps. That would be simply amazing. However, I have to worry about the structural integrity of my shoulders which can begin to get unstable. For example, whenever I fail (and I do fail reps on this lift once or twice at the very least) I have no "struggle" in me. My shoulders just give up and the bar crashes to my chest. It is weird too because I will get 7 or 8 reps really easily and then suddenly the 9th just bombs. Additionally, because of my loose shoulder joints that are prone to dislocations, I don't want to get too much of a lactic acid pump because when it subsides there is a tendency for my shoulders to feel "loose" and I am afraid I will end up with a dislocation in my sleep - something I do not want. So hopefully this slow and steady way will pay off long term. Also, I want to mention that I am not using much leg drive on this lift. I don't know how to use leg drive very well and at the same time I want to emphasize pure upper body strength so I am not worrying too much about this right now.

Good workout!

Tomorrow I have my second Deadlift workout and I am excited to attempt it! Graduated Deadlift Struggle Sets here I come!

Instagram Videos


Incline Close Grip Bench Press

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