Triceps and Press Training (14 July 2015)

Posted on 16 Jul 2015 22:07

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Plugging in the numbers and crawling to bigger triceps and a bigger press.

I started the workout with triceps as usual and really pre-exhausted the hell out of them. After that came some actual press training and I did manage to add some reps here and there and build on volume. Like I mentioned, I am really hoping that by July 2016 I am doing Low Incline Presses with 225 lbs or 100 kgs for reps.

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
No real progress. I could always add a few sets of 5 reps at the end and bump up total reps per exercise to 60 (from 50) but I'm going to save that for a rainy day.

Dips:
BW x 10
BW x 11
BW x 11
+15 kgs 33 lbs x 5 + 2 = 7 RP
Volume = 39 reps
Baby steps: I have added 1 rep to last session.

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
I kept the tension going and took minimal rest between sets.

Dumbbell Shrugs:
20 kgs 44 lbs x 25
30 kgs 66 lbs x 20
35 kgs 77 lbs x 18
Dropset:
40 kgs 88 lbs x 12
30 kgs 66 lbs x 18
20 kgs 44 lbs x 25
Volume = 118 reps
I switched out the bands for dumbbells. This was a great change and the high volume got me all pumped!

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 + 1 = 13 RP
70 kgs 154 lbs x 4 + 3 = 7 RP
75 kgs 165 lbs x 4 + 1 = 5 RP
60 kgs 132 lbs x 8 + 5 + 2 = 15 RP
Volume = 64
I have managed to add 3 reps to last week. I am feeling really good about this exercise. Once I hit 10 reps (RP) with 70 kgs I will bump the weight up by a wee bit. Then perhaps there will be 2 sets with 75 kgs. Or I will add another set and just do a single with 70 kgs to keep the jumps small.

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