KD5NFW's Quest for Strength Log

[KD5NFW]

3/2/1 Cycle 9 Week 1 Day 1
50 minutes

Overhead Press Day

Strict Military Press

Training Max - 200

Warmup
80 (40%) x 5
100 (50%) x 5
120 (60%) x 3

Weight (Goal) Actual

Working sets
130 (5) 5
150 (5) 5
170 (3x3) 3, 3, 2+1PP
Could not quite get that last rep without a little bit of leg drive. The way the first set felt not sure I would have got the 5 reps anyway. Will decide after weeks 2 and 3 if I need a bit of a reset for OHP.
I am changing up my top sets to a 321 format with multiple top sets for additional reps at higher weights.

AMAP Standing BTNP
135 x 13, 10, 9
BBB will now be backoff sets. Initially I will start with 3 sets, increasing weight when I achieve 8 reps on the third set.

Cable facepulls
130 x 10 x 3 +6 reps

Chins
BW+50 x 6 +1 rep
BW+40 x 5
BW+30 x 5
BW+5 x 6, 6

Cardio
20 minutes LISS elliptical

[fenrisulfr]

Strong pressing man!

[Hunterace]

Originally Posted by KD5NFW

3/2/1 Cycle 9 Week 1 Day 1
50 minutes

Overhead Press Day

Strict Military Press

Training Max - 200

Warmup
80 (40%) x 5
100 (50%) x 5
120 (60%) x 3

Weight (Goal) Actual

Working sets
130 (5) 5
150 (5) 5
170 (3x3) 3, 3, 2+1PP
Could not quite get that last rep without a little bit of leg drive. The way the first set felt not sure I would have got the 5 reps anyway. Will decide after weeks 2 and 3 if I need a bit of a reset for OHP.
I am changing up my top sets to a 321 format with multiple top sets for additional reps at higher weights.

AMAP Standing BTNP
135 x 13, 10, 9
BBB will now be backoff sets. Initially I will start with 3 sets, increasing weight when I achieve 8 reps on the third set.

Cable facepulls
130 x 10 x 3 +6 reps

Chins
BW+50 x 6 +1 rep
BW+40 x 5
BW+30 x 5
BW+5 x 6, 6

Cardio
20 minutes LISS elliptical

Great work Rich! Thought I might see a whole new routine today. Strong work bud, keep it up!

[KD5NFW]

Originally Posted by fenrisulfr

Strong pressing man!

Thanks fen!!

Originally Posted by Hunterace

Great work Rich! Thought I might see a whole new routine today. Strong work bud, keep it up!

Nah just a few tweaks for a little more work. No sense in a complete overhaul of something that has been working for the most part

[jdmalm123]

You are really good at logging...easy to understand and informative.

You're pressing is excellent! ...Don't press with Texas!

[Squatter]

170 is a shitload of iron to have over your head. Do you find the Romaleos help stabilize your body? I actually wouldn't even consider OHP without them.

Those chins also blow me away. Outstanding start Rich!

I hear Alaskan cruises are a good buy this time of year.

[KD5NFW]

Originally Posted by jdmalm123

You are really good at logging...easy to understand and informative.

You're pressing is excellent! ...Don't press with Texas!

Haha thanks JD!! Simple is as Simple does

Originally Posted by Squatter

170 is a shitload of iron to have over your head. Do you find the Romaleos help stabilize your body? I actually wouldn't even consider OHP without them.

Those chins also blow me away. Outstanding start Rich!

I hear Alaskan cruises are a good buy this time of year.

Thanks Jim! I just started using the Romaleos on OHP last cycle. I feel like with the heavier weights it give sme a much more stable, and safe, base. It really helps on PP.

I was a little disappointed in not progressing a little more on the chins, but that first session back after deload is always tough for me!

Alaska can keep their cruises, eh!

[Squatter]

Originally Posted by KD5NFW

Haha thanks JD!! Simple is as Simple does



Thanks Jim! I just started using the Romaleos on OHP last cycle. I feel like with the heavier weights it give sme a much more stable, and safe, base. It really helps on PP.

I was a little disappointed in not progressing a little more on the chins, but that first session back after deload is always tough for me!

Alaska can keep their cruises, eh!

I have to agree on the first day back after a deload is a Bitch. Look at me yesterday. Your chins are already heavy duty so progression will be slow as we are old and frail.

Before using the Romaleos, I sometimes got scared I would fall backwards and almost did once. That doesn't happen with the Romaleos.

[BendtheBar]

Quality backoff work. Well done.

[leefarley]

strong ohp and strong overall