Sat 8/12 - Push Day (Begin sub-maximal run-up)

Workout: Snap Fitness
(70#DBInc)4x8
(50#DBInc)3x9
(175#LegPress)3x20
(60#Crunch)12,10,8
(100#LegExt)2x10
(Crunch)2x12
(120#Shldr)13/3,3,3,2
(25#IncCableFly)15/5,5,4
(75#OHTri)12,10
(30#CableFly)2x12
(95#SmOHP)2x10

70 + 5 = 75 mins

Sub-maximal run-up starts today. Started with DB incline and it was a lot harder than I thought, but that’s because reps were slow, controlled negatives, explosive on the press and rests were 3 mins or under. First two sets felt great, but 3rd and 4th got hard with slow negatives. Perhaps I should’ve started run-up to heavy weights a little lighter. Anyway, good work, chest already felt worked. Then we raised the angle of incline 2 positions and did 2 more sets. Slow negatives, explosive up on reps again. Good work.

Then we did leg press and weighted crunches, followed by leg extensions and crunches.  Then we did a set of myo-rep shoulder press. Went a bit too heavy. Next was incline cable fly’s with OH triceps extensions. Incline cable fly’s didn’t feel great, so we did 2 more sets of standing cable fly’s. Finished up with Overhead Press in the smith machine for some more shoulder volume.  Good WO. Higher volume and shorter rests than I’ve been doing. Harder WO than a sub-max WO should’ve been. Going to have to start eating above maintenance to keep this going for sure.

Plan is to have about 2 weeks sub-maximal run-up and then push as hard as I can for 6-8 weeks. We’ll see how the body and shoulder hold up…

Nutrition/Weight:
I weighed 167.6 this morning. Good, but have to be ready to start gaining to keep up with work load coming.