Biceps, Triceps & Press Training (21 July 2015)

Posted on 21 Jul 2015 21:02

lift-big-red-shield-mobile.png

I've made some changes to my last workout of this training cycle. I've ditched the traps and side raises to focus more on pressing work.

I am debating whether it is worth my effort and time to get into press training on a more strength oriented level. I have been a deadlift-only guy since 2008 but I feel like experimenting with some bench work. However, I am worried about the toll it will take on my shoulders and whether it is worth it. So I am not going to make any decisions right now. I will wait for a few months and just focus on packing on some upper body muscle while gradually improving strength. That way I will figure out if this is a viable option for me or not.

I started off with bicep training and then graduated to triceps and finished off with presses and dips.

Barbell Curls:
20 kgs 44 lbs x 11 + 5 = 16 RP
22.5 kgs 49 lbs x 11 + 5 = 16 RP
25 kgs 55 lbs x 10 + 5 = 15 RP
27.5 kgs 61 lbs x 10 + 4 = 14 RP
30 kgs 66 lbs x 8 + 2 = 10 RP
Volume = 71 reps
I managed to add 3 reps in total. I am still holding back and not going balls to the wall with this exercise. I prefer steady slow increments over time versus big jumps and fails later on.

Preacher Curls:
5 kgs 11 lbs x 15 + 6 = 21 RP
5 kgs 11 lbs x 15 + 6 = 21 RP
7.5 kgs 16 lbs x 9 + 3 = 12 RP
10 kgs 22 lbs x 4 + 2 = 6 RP
10 kgs 22 lbs x 4 + 1 = 5 RP
Volume = 65 reps
I have added reps to this as well. I cannot believe I spent 8 years of my lifting life not doing any direct bicep work!

Hammer Grip Pull-ups:
BW x 4 x 3
Volume = 12 reps

Tricep Band Work:
One set is made up of
#2 x 15
#1 x 15
#2 x 10
#1 x 10
I did 2 sets in total
Volume = 2 x 50 = 100 reps
I don't think I am going to do these again. It's a real waste of my time that I could spend doing more dips or press work. Or even tricep extensions… this needs to go.

Tricep Extensions using the EZ Bar:
20 kgs 44 lbs x 12 + 5 = 17 RP
20 kgs 44 lbs x 11 + 4 = 15 RP
25 kgs 55 lbs x 11 + 2 = 13 RP
30 kgs 66 lbs x 7 + 2 = 9 RP
35 kgs 77 lbs x 4 + 1 = 5 RP
Volume = 59
I added reps to last week but I still played conservative. I will get the reps on the 20 kgs sets to 20 and more soon.

Bench Press - Pin Press:
60 kgs 132 lbs x 6 + 5 + 3 = 14 RP
60 kgs 132 lbs x 7 + 5 + 3 = 15 RP
60 kgs 132 lbs x 9 + 4 + 3 = 16 RP
Volume = 45
THIS exercise is the highlight of the workout and I love it. Flat bench press work but pin press variation - similar to Anderson squats. This exercise caused an INSANE burn in my chest…great pump for the triceps too.

Dips:
BW x 10 x 2
Volume = 20
I really LOVE this exercise.

So I have some good news. Remember how I keep complaining about skipping direct core work via weighted front planks? Well, I put an end to my nonsense and I am happy to announce that for the last 3 workouts I have performed 2 sets of weighted front planks each session. I'm very happy to hit such an integral part of my strength source.

© 2017 by Lift BIG. All Rights Reserved. Please contact for permissions.