Progressing on Press Training and Pre-Exhausting Triceps w/ VIDEO (4 Aug 2015)

Posted on 04 Aug 2015 23:35

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I pre-exhausted triceps on timed density training and then moved on to some pressing work to rack up some good volume.

Note: I am going to embed the two videos of me doing Incline CGBP at the end of this post.

This was a really good workout and a good start to Mesocycle 83 for me. I got in some really good quality volume on press training and I will comment in detail below as I detail the workout.

Triceps & Press Training

Band Pressdowns:
#1 x 100 reps @ 5:00 minutes
#2 x 50 reps @ 4:00 minutes
Volume = 150 reps
I really LOVE getting started with this type of drill. I really pre-exhaust my triceps with this. The way I do these is I try not to take my hands off the bands through the entire 5 or 4 minute drill. I also focus on doing complete full range of motion reps and I finish 100 reps with the #1 bands in 5 minutes and 50 reps with #2 bands in 4 minutes. Rest between reps or sets (arbitrary in nature) is also included in this time block.

Dips:
BW x 10 + 10 + 10 + 10
Volume = 40 reps
I used to be very insecure doing these because of my shoulder but practice makes perfect and now a year later since I have been doing them regularly I can go lower than ever before. I also like doing this exercise after pre-exhausting my triceps. This may seem odd to a lot of you but it feels very comfortable on my body once my triceps are all fired up from the band pressdowns.

Incline Close Grip Bench Press:
RP: Rest-Paused
60 kgs 132 lbs x 12 + 7 + 6 = 25 RP
60 kgs 132 lbs x 11 + 4 = 15 RP
65 kgs 143 lbs x 10 + 5 = 15 RP
70 kgs 154 lbs x 7 + 2 = 9 RP
75 kgs 165 lbs x 5 + 1 = 6 RP
80 kgs 176 lbs x 3 + 1 = 4 RP
Volume = 74 reps
The volume on this exercise is getting out of hand and once I cross 85-90 reps I will switch up the weight and start a little higher and end even higher. I am hoping to go 60, 70, 75, 80, 85, 90 kgs in a few weeks. What used to be difficult for me a month ago is much much easier now. I know this sounds silly but I am experiencing some good vibes on bench press and I am doing dedicated bench press for the first time in a few years now.

Flat Dumbbell Press:
7.5 kgs 16 lbs x 27 x 3
Volume = 81 reps
So this was really light and super sub-maximal (lol) and I feel a little silly doing these. But, I did get fatigued at the end of those 27 reps and that is my limit at present. I will have to scale back down the reps and use heavier weights next time.

The way I have set up my Press Training is:

Press Workout 1 Press Workout 2
Band Pressdowns Band Pressdowns
Dips Dips
Incline CGBP Flat Pin Press
Flat DB Press Incline DB Press
Unilateral OHP Unilateral OHP
Facepulls Facepulls

I did skip the Unilateral OHP this workout but that is to get used to this type of workout. I will add them back in next week. The volume in each of these exercises is going to be different and will differ. For example, Incline CGBP will have the most number of work sets (6 at present), then Dips will be second with either 4 or 5 sets, Flat Pin Press for 3-4 sets and Dumbbell work for 3 sets each.

Facepulls:
No. 1 x 30 x 3
Volume = 90 reps
Got a really good pump going and I really managed to squeeze down at the bottom of the movement.

I am really happy with this workout and I look forward to building my strength in the future!

Incline Close Grip Bench Press VIDEOS

75 kgs x 6 RP

80 kgs x 4 RP

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