Press 70kg x5x5x5x5x7
Weighted Chins 24kg x5x5x5x5x6 (between press sets)
EZ Curls 30kg x10x10x10x10x10
Lat Raise 7.5kg x15x15x14 (superset with rear flyes)
Machine Rear Delt (5) x15x15x10+5 (superset with lat raise)
Press 57.5kg x5, 65kg x3, 72.5kg x7 then a drop set of 55kg x7 (60s rest)
DB Press 20kg x10x10x9x8x7
EZ Curls 30kg x10x10x10x10x8 (30s rest)
Machine Rear Delt (6) x10x10x10x10 (superset with lat raise)
DB Lat Raise 7.5kg x10x10x10x10 (superset with rear delt) – 60s rest, stopwatch started at end of rear delt reps, but lat raise then performed so approx 30s between supersets
Press 55kg x3, 62.5kg x3, 67.5kg x9 then drop set of 55kg x8 (60s rest)
DB Press 22.5kg x10x9, 20kg x10, 17.5kg x9x9 (60s)
EZ Curls 30kg x10x10x10 (60s)
DB Rear Raise 12.5kg x10x10x9 (superset with lat raise)
DB Lat Raise 10kg x10, 7.5kg x10x9 (superset with rear raise then 60s rest)
Press 85kg x1, 70kg x6, 60kg x6 (60s rest)
DB Standing Overhead Press 25kg x10, 22.5kg x9, 20kg x9x8x7 (60s)
EZ Curls 25kg x10x10x10x10x10 (60s)
DB Rear Raise 10kg x10x10x10 (Superset with Lat Raise)
DB Lat Raise 10kg x10, 7.5kg x10x9 (Superset with Rear Raise)
Bench 130kg x3x3x3, 60s rest then 100kg x10 – Went for an extra one but ended up leaving the bar on the pins, see vid! And that’s why I use the cage 🙂
DB Bench 30kg x10x10x10x9x8 (60s rest)
Lever Row 75kg x12x12x12x11x9 (60s)
Pushdowns (5) x100 (60+25+15)
Face Pulls (5) x100 (55+15+15+15)
Bench 130kg x4, 100kg x11 (60s rest)
EZ Curls 30kg x15x13x11x10 (30s)
Viking Press 80kg x9, 40kg x14 (60s), Then DB Lat Raise 10kg x10
Squat up to 160kg – Hip was very tight and pulling so called it a day and did Leg Press instead
45 Degree Leg Press 400kg x5x4 (2 mins)
Missed usual session at the Shack, ended up at commercial gym later in the day so just did what I could!
Press 70kg x5x5x5
Underhand Pulldowns 100kg x8, 80kg x13 (between press sets)
Squat up to 150kg – Didn’t like the rack, had to walk too far back after unracking and then the spotter/catcher bars didn’t go low enough for me, so stopped at 150kg
100 Dips x20x16x12x10x8x7x6x6x7x4x4 (30s rest)
Originally posted by Paul Carter in his blog Lift-Run-Bang.com
“He touched the bar!” And it’s your fault.
Everyone has had this happen.
You ask for a spot from someone in the gym. He obliges and you take the next few minutes out to get your bearings to prepare for the set.
It might be for a max, or a rep PR, but inevitably we all eventually have “that guy” that grabs the bar even though we know the attempt would have been good.
This is one of the most frustrating things to happen during a set or attempt you’ve worked yourself up for. Now, in our mind, it really doesn’t count. Good for it or not, when the spotter puts his hands on the bar, it’s not “all you”. No matter how much some “bro” screams that it is.
Luckily, I have three guys in the gym that have spotted me for quite some time that all understand how I lift, and what my sets and reps look like. The other part of that is I’ve taken time out with each of those guys to explain what I need for them to do.
For bench, no lift off. Don’t hover. Don’t touch the bar unless I say so.
On incline, I do get a lift off, but no touching of the bar unless I signal it.
On press behind the neck, I get a lift off, and no touching of the bar unless I signal it.
All of these guys know this. So I always feel very confident when they spot me.
Well today, I had to ask a guy in the gym for a lift off on press behind the neck that had never spotted me. He gave me a lift off at 275 and 315. Both of which I blew up easily for triples. So I figured I would go ahead and take a shot at a double at 365.
He gives me the lift off … continue reading
Bench 122.5kg x5, then 100kg x10 (60s rest) – Went for 6 on the bench but couldn’t lock it out! See vid for why you should always Bench in a cage 😉
EZ Curls 30kg x12x12x11x10 (30s)
Viking Press 72.5kg x9, 40kg x12 (60s), then DB Lat Raise 7.5kg x20
Squat 152.5kg – Fail – Just didn’t feel right today, couldn’t get in the right position under the bar so finished off with:
45 Degree Leg Press 360kg x9
Standing 1-Arm DB External Rotation 7.5kg x15x13 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 10kg EZ Bar x13x13 (60s)
Decline Bench 120kg x6, 100kg x10 (60 secs rest)
EZ Bar Curls 30kg x12x12x10x8 (30s)
Viking Press 70kg x9, 40kg x11, then Lat Raise 7.5kg DB’s x19 (60s rest)
Squat 150kg x6
Standing 1-Arm DB External Rotation 5kg x15x15 (rest each side as long as it took to perform the set on opposite side)
Cuban Rotation 10kg EZ Bar x12x12 (90s)