Training 13/10/17

Fri 13/10: Press

Food yesterday: 2275 kcal

Activity yesterday: 10k steps

Sleep last night: 7 hrs 3 mins – 1 hr 6 mins awake… another bad night, child stuff

AM BW: 75.4kg (-0.2kg from yesterday… so it wasn’t an aberration)

Overhead Press:
2×5 @ 20kg
1×5 @ 32.5kg
Did a poo
1×5 @ 32.5kg again
1×3 @ 40kg
3×5 @ 45kg (new PR; +0.5kg)

Floor Press:
2×5 @ 20kg
1×5 @ 40kg
1×5 @ 50kg
5×5 @ 55kg (3 min rests)

Seated Dumbbell Press:
2×9 @ 37.5lbs / side
1×10, 1×8 @ 35lbs / side
1×10 @ 32.5lbs / side

Overhead Tricep Extensions (dumbbell):
1×12, 2×15 @ 22.5lbs

Here’s the highlights:

Session notes:
– W00t – OHP gains. Actually first couple of sets were probably not even max effort, the last set form got a bit sketchy and made it feel a bit harder than it was.
– Having never done floor presses before this was an exercise in feel. First set at 55kg felt hard enough that 5×5 would be tough with 3 min rests, but in hindsight might have been a bit conservative. My safeties don’t really go low enough for these so just did them out of the j hooks. Actually unracking the bar was more difficult than pressing itself. There is no cheating with these… really felt the triceps afterwards.
– Set the bench closer to vertical than usual for the dumbbell presses (where it should have been all along). Tougher. Shoulders were buggered (as in tired, not painful) afterwards.
– Went a little lighter on tricep extensions to try and keep form tight-ish. Not sure if successful. Hard work anyway.
– Had my doubts about doing this session so soon after deadlifting last night, but wanted a rest day tomorrow. Worked out OK, though it did take a little while, 1 hr 26 mins including throne time. Happy lifting everyone!