Tag: Lat Pulldown

Overhead Press (Barbell)
Set 1 : 90 lb x 3
Set 2 : 100 lb x 3
Set 3 : 115 lb x 5

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10

Solid OHP day. My form is far from perfect, I mostly blame Drew, but it’s getting better. My form is going to be bad for at least the next 6 months. It’s still a relatively new movement. Lats back down to 150 felt great. Next block we’re going to introduce the earthquake bar. My shoulders need the stability work. I’ve gotten over the ego bruising OHP day brings. I did every single one of those reps today. I’m getting stronger.

Overhead Press (Barbell)
Set 1 : 80 lb x 5
Set 2 : 95 lb x 5
Set 3 : 105 lb x 8

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 160 lb x 10
Set 2 : 160 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 110 lb x 12
Set 2 : 110 lb x 12
Set 3 : 110 lb x 12

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

I wasn’t good about keeping up during last week’s deload. I’ll have to be better about that going forward. OHP moved up weight wise but percentage, the weights are the same. The reps were higher this week. 8 on the AMRAP vs 6 and the full 5×10 after. The session I want to compare to was pre-journal or whatever this should be called and I can’t link. So again, proof why doing this helps. Moved lat raises up to 160. Spicy towards the end and felt my biceps taking over. Have to be careful to not let that happen. We’ll see how Thursday goes with pulldowns and maybe drop the weight if it doesn’t go well.

Merry Christmas All.

Overhead Press (Barbell)
Set 1 : 90 lb x 5
Set 2 : 105 lb x 3
Set 3 : 115 lb x 3

Overhead Press
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 110 lb x 12
Set 2 : 110 lb x 12
Set 3 : 110 lb x 12

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Banded Tricep 1 & 1/4
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 8 reps

3 reps felt solid for the 1+ AMRAP. This has been a solid OHP block with a deload next week. Nailed the 5×10 with 60# today. OHP increases next block.

Overhead Press (Barbell)
Set 1 : 85 lb x 3
Set 2 : 100 lb x 3
Set 3 : 110 lb x 6

Overhead Press
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 7

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 100 lb x 12
Set 2 : 100 lb x 12
Set 3 : 100 lb x 12

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Banded Tricep 1 & 1/4
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 8 reps

I am not a man. OHP is soul crushing. The burning was unreal in the last three sets. I was pleased to get six for the AMRAP with 110#. 1 & 1/4’s banded for tris is the real deal. Unreal pump.