[The Troll Toll]

I haven't noticed my push press "declining." It went down after I started doing it after 6 sets of bench instead of fresh, and it hasn't improved in like a year, but I don't think it's had a sudden decline recently.

[Gallium]

sure you hit like 100x3 then switched to BTN presses or soemthing

i hit 85x1 a few weeks back but today failed 75x1 ;(

[The Troll Toll]

I have been doing weird things with push pressing in this log because at the gym I was at in Nottingham there was only one bar you can do it with. So if that was taken I'd do something else, or if I forgot my shoes I'd do something else, or if the rack was taken I'd do something else.

[The Troll Toll]

Pullups
x12
x12
x12
x12
x9
Not all the way down, pulling scaps together. Easier than full extension pullups

Rear delts 2x20

BTN press
30x12
30x12
30x12
30x12
30x12

Barbell curls
20x20
20x20
20x20
20x20
10x20

[The Troll Toll]

Impromptu day off so went to Fitness First... worst place ever. I went in, asked how much it was, gave away £8.50 in resignation of having already walked there. After wandering around the building and finding 5 changing rooms, the ladies only gym, the cardio gym, the dining hall and the juice bar (I thought gyms having this was just an internet joke) I went back up to the counter and asked where the room where you lift weights was. Found it, along with the tanning rooms and another few changing rooms. It was terrible and had mostly cardio equipment anyway and the bros there act extra douchey to make up for being in such a non-bro gym. I did do some exercises though, and to be fair they had really nice dumbbells. I can't remember the name of them but they were good. Probably like a million pounds a kilo but whatever. Nice knurl and straight handle, not like those convex handles with stupid stop-start knurls that DB makers for some reason think are good when they're not. Anyway I have been reading a few things about strict pressing so I thought I'd have a go at getting that up along with bench over the next few weeks. Push press is probably too much of a strength to be worth working

Bench (stupid bench made for people with the height of a hobbit and the arm length of an Ent, to keep with the Tolkein theme. I'm about as close as you can get to that ideal, but even I hated it)
20x8
20x5
60x5
80x7
chains LOL
80x3

Press
20x5
40x5
60x3
65x2
65x2
65x2
60x2
62.5x2
65x2
67.5x2
70xMISS how embarrassing
60x3
I was trying a new technique, some of the reps felt super easy and some felt really hard. I think this will go up quite fast back to my old numbers, hopefully beyond. Then again judging by my pics 67.5 is basically my bodyweight now, lolol

Seated DBs
18x10
30x5
30x9, 18x5, 18x5 drop/rest pause set
26x5, 18x5 drop set
Decided to do more volume on this because I'm basically a bodybuilder now.

Lateral raise 5x10, various weights
Face pull 5x10, various weights
Bicep curl 3x10 12 kg I think

[The Troll Toll]

Finally had the chance to join a gym and train, albeit only for 50 minutes

Press
20x5
40x5
60x2
60x2
60x2
60x2
60x2 all these in 4 minutes
belt on
65x2
67.5x2
65x2

Seated DBs
22.5x5
32.5x8, 22.5x5, 12.5x5
22.5x10

Lateral raise bicep curl superset 3x10

Squat
60x5
100x5
140x5
belt on
160x1
wraps on
180x1 probably cut this one, the wrap felt like it was gonna tear my right knee apart. I'll need to get used to using them if I want to get much out of them.

[The Troll Toll]

Tuesday:

Bench
20x8
60x8
80x3
90x2
80x2
85x2
85x2
80x3
60x10

Incline DB
25x5
30x5
35x8, 25x5 drop set

Pullups/triceps superset 3x10

Wednesday:
Push ups 3x25

[The Troll Toll]

Press
20x8
40x5
60x2
65x2
belt
67.5x2
67.5x2
67.5x2
67.5x2
67.5x2
70x1

Deadlift
60x5
60x5
100x5
140x5
belt
180x5

Cable rows drop set

Lat pulldown 4x10 light
Calf raise 3x15

[The Troll Toll]

Dips
+0x8
+20x6
+20x6
+40x8, +0x11 drop set

Bench
close grip
60x11
80x2
90x2
wider grip
50x10
50x10
50x10

Incline DB bench
25x5
30x7
30x7
30x6, 25x3

EZ Extensions
30x10
30x10
30x10

Rows
60x5
80x5
100x5
100x5
100x5

Pullthroughs
bandx20
bandx20

Decent session. Bench was crap, obviously, but I worked pretty hard which is a start.

[Lozzaa]

Are you working exclusively towards NFL combine type stuff at the moment? You seem to bench every other session...

[The Troll Toll]

(Original post by Lozzaa)
Are you working exclusively towards NFL combine type stuff at the moment? You seem to bench every other session...

No, what I'm doing is working on a fairly tight schedule (which makes me want to do full body workouts) and putting a lot of priority on my weak upper body. I'm a decent squatter - I threw on wraps after about 2 weeks off and some weight lost and did 180 without too much trouble after a workout. Deadlifting I've always got more out of training indirectly anyway. I think I can get these lifts back up to where they should be by training them in short time at the end of the workout. Time-wise I can't justify giving them a whole session. I will probably alternate benching and overhead press. More volume for OHP, more intensity and assistance for bench. Dips are gonna be a big movement for getting intensity since I can load up on weight, not worry about spotters and do drop sets. I don't know if it will carry over much but at this point I don't really care. I need to add mass and strength and worry about specific lifts later.

[Lozzaa]

Seems pretty legit. Just thought you might have been benching a lot (and pressing) in preparation for some combine type thing!

[The Troll Toll]

I was driving home from the gym today, and I was thinking about what I said in my last post. I realised that if I phrased it more like a retard I basically said "I have superior leg genetics so I don't need to squat very much." Then I thought, I'm probably not naturally good at squatting, I'm probably just good now because I focused on it for ages so now I don't have to. Maybe that's a good thing about SS and routines like it. Maybe not.

Today:

Press
20x8
40x5
60x3
65x3
pullupsx8
67.5x3
pullupsx8
70x1
pullupsx8
67.5x1
pullupsx8
72.5x1 some leg drive
pullupsx8
60x3
pullupsx8
60x3
pullupsx8
60x3
pullupsx8
All different grips and ROMs on the pullups. No belt on press.

Squat
60x5
100x5
140x5
wraps on (no belt)
160x5

Biceps drop set
DB shrugs x75

[The Troll Toll]

Only a 45 minute session today. Quasi-pleasedish. My last bench workout was on a day off, this one was after work and I still lifted a bit better I think.

Dips
+0x8
+0x8
+20x5
+40x8, +0x12 drop set

Bench wide grip
20x8
60x12
90x2
80x3
80x3

DB rows
32.5x8
60x7
60x7

DB incline
25x10
27.5x10
22.5x10
27.5x9
22.5x8

Tricep extension 24 reps

Band pullthroughs 2x20

[The Troll Toll]

Press
20x8
40x5
60x1
70x2
pullupsx8
65x3
pullupsx8
65x2
pullupsx8
65x2
pullupsx8
65x2
pullupsx8
70x1
pullupsx8
67.5x2
pullupsx8
60x5
pullupsx8

Squat
60x5
60x5 (felt very tight on the first set
100x5
140x6
wraps, still no belt
165x5

Calves x27
Shrugs x100

[Gone Revising]

lol, i remember the superior leg genetics

[The Troll Toll]

Dips
+0x8
+0x5
+20x5
+30x5
+50x5 missed 6, +0x13 drop set

Bench
20x8
60x15
80x5
90x2
92.5x1

DB incline
25x8
30x8
25x8
22.5x8

DB triceps
17.5x8

DB row
52.5x15

Lateral raise x30

[The Troll Toll]

Press supersetted with barbell rows, barbell rows are in red
20x8
20x8
40x5
60x5
60x3
60x5
65x3
80x5
67.5x3
80x5
67.5x3
80x5
67.5x3
80x5
67.5x3
90x8
70x2
chins x15
70x1
hammer chins x10

Squats
60x5
pullthroughs x10
60x5
pullthroughs x10
100x5
pullthroughs x10
140x3
wraps
170x3

[The Troll Toll]

Bad workout today. I felt pretty tired.

Dips
+0x8
+0x8
+20x5
+40x10, +0x10

Bench
60x5
80x3
90x3
95x2
80x6

Smith incline
5 sets of 8, 1 plate per side

Deadlifts
100x5
100x5
140x3
160x1
160x1
160x1
160x1
180x1

Lat pulldown x50

[The Troll Toll]

Felt crappy today. Should have had an intense workout anyway, but didn't. Bad times

Press
20x8
20x8
40x5
60x3
65x3
65x3
60x3
60x3
62.5x3

Between this I did one set of 10 pullups strict and some sets of light seated rows. I guess my weight was low due to dehydration since my pullups were better than usual and my presses were worse.

Curls drop set

Triceps 3x20

Stretching