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Old 08-13-2014, 06:11 PM   #46
CaseyB1987
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Join Date: Jun 2013
Location: East Tennessee
Posts: 662
Training Exp: 1 year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
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8/13/14, B

The gym opened 30min late so I had to skip the gut work but I managed to get everything else done.

Deadlift:

135 x 5
225 x 3
275 x 1
295 x 1
305 x 1
315 x 1
325 x 1
335 x 1
345 x 1
355 x 1
355 x 5 *last 2 reps were touch'n go
355 x 4
355 x 3
355 x 2
355 x 2

Strict Press:
bar x 10
95 x 5
105 x 2
110 x 1
115 x 1
120 x 1
125 x 1
130 x 5
130 x 5
130 x 4
130 x 3
130 x 2
130 x 2
95 x 8
95 x 8
95 x 8
95 x 8 *my form was shit, extra volume's not work'n, gotta try something else




DB Rows:*used versa grips on all sets
120 x 10
120 x 10
120 x 10
120 x 10

Lying Tricep Extensions:
85 x 10
85 x 8 *triceps & front delts not felling good, drop weight try to finish another set
80 x 7 *triceps burnt out from from ohp

Alt DB Curls:
35's x 10
35's x 10
35's x 10

Leg Curls:
140 x 15
140 x 15
140 x 15

No Ab work, ran out of time


I have to re-think how I need to work my shoulders. I like the strict press and I want be better at it but adding volume after heavy sets does the exact opposite. Because the weight is light, I dont stay tight and I might as well be doing Incline bench. I've read a few articles about strict press and they all talk about the same problem. Rather than add volume they recommend adding frequency instead, but I dont know if I should do heavy strict press twice a week or use a hammer strength shoulder press to build up my shoulders? I use the leg press to help my squat and it seems to be working, so... maybe the hammer strength will work the same way...? I guess theirs only one way to find out.
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