Tuesday, May 1, 2012

Training - UpperBody #1 - A PR and the hardest rep I've ever done....no shit

Bodyweight - 245

Incline Press -
barx40
135x10
135x5
185x4
225x3
275x2
315x1
365x1
315x11 PR

T-Bars -
1 plate x 10
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 4 sets of 8

Klokov Press -
145x3
165x2
185x1
205x1
225x1 - This was the hardest fucking rep I've ever done in my life.  My vastus medials' cramped after I set the bar down.
95x25

Notes - Brutally awesome session.  A real +10%.  First one in a while.  I think 315x12 MIGHT have been doable.



20 comments:

  1. Awesome session, Paul.
    Great effort with the Klokov Press, amazing.

    Maybe the +10% has something to do with returning to a regular diet?

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    Replies
    1. I think so. Most energy I've had in a couple of weeks for my weekly session.

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  2. Good shit. Chaosandbang goin up anytime soon?

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    Replies
    1. Jamie may have it up by tonight. I couldn't stop laughing for about half the episode.

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  3. damn i like that klokov press, i think im gonna start doin it man lol, man paul ur about to WCS 315x20 on the inlcine instead of flat lol, hey paul regarding the strong program i ahve from you, for the backoff on the bench and squat after the last single, can i go for a 50% or a 20 repper??

    -steve

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  4. Damn, the Klokov Press looks insane. I got to try it sometime. Hey Paul, couple quick questions: 1) what equipment do you have in your basement gym set-up? 2) Does that setup cover all your needs? (sounds like a Chaos and Bang type of question, but I mean it in the most heterosexual way possible, haha)

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    Replies
    1. I have......

      leg extention and leg curl - custom made, plate loaded but with resistance at the top. Basically no plate loaded machines do this.

      hyperextension

      dip bars

      power rack

      3 straight bars, 1 cambered bar, 1 ez curl bar, 1 small bar (35 pounds)

      ironmind db's

      spin collar db's

      small fixed db's - 10's, 15's, 20's

      adjustable bench

      several weight trees

      16 45's, 2 35's, 4 25's, a shit ton of 10's, 4 5's, 2 2.5's

      200 pounds worth of chains

      deadlift blocks

      ab wheel

      I think that covers it. So yeah, I got everything I need for the most part.

      The only thing I'd really like to add is a solid low cable row machine and lat pulldown.

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    2. if u can give a estimate how much does all this cost?

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    3. Lemme think......

      I think the two power bars were $150 or so each.

      Rack was $250 (made by a guy here)

      bench as $200

      ironmind db's were $250

      spin collars were $50 I think

      All the weights, no idea. Figure out about a dollar per pound.

      hyper was $100-something

      camberbed bar was $100-something

      small bar was $135

      So all in all, a couple of bucks.......

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  5. Hey Paul, I was told today that when I squat the bar leans to the left. So picture a T that has the top of the tlean over. So basically the left side is lower and comes up slower than my right. My buddy was watching me and he told me after the set and so I was just wondering if this is a common problem or if you have nay tips for this. I am not aware that I'm doing it, but my training buddy says that it's quite noticeable. Thanks, Paul

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    Replies
    1. Usually that starts in the hip. Have your buddy check before you start the squat, if the back of your feet are on the same line. So in other words, one foot isn't in front of the other at all. They are perfectly aligned.

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  6. Wow. The "hardest rep" didn't even look that hard!

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  7. Hey Paul, you squat without wraps or a belt but you wrap your elbows when you incline press. Is that to address an existing problem? Do you just need the support?

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    Replies
    1. Paul,
      Something worth trying for elbow tendonitis (cheap and effective). Worked well for me.
      http://glennpendlay.wordpress.com/2012/02/17/got-tendonitis/

      RyanH

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    2. Way ahead of you on that one. Posted it a long time ago. Works great.

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  8. Awesome repping out on 3 plates here mate. So you use 315 on incline as a 'gauge' of how your strength is increasing?

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    Replies
    1. It's one of my staple pressing movements yes.

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  9. I agree you definitely had one more rep on the incline. Leaving it in the tank, practicing what you preach.

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    Replies
    1. That's served me well for a while.

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