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  1. #181
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Week 3 heavy pushing day. I'm pleased to say I managed facepulls with 20kg for 5 sets of 14 to start things off, a new PR. Followed with OHP with 47.5kg for 4 sets of 6. Still resting just 2 minutes between sets on this. Followed with machine OHP with 90lb for 4X8.


    Machine laterals with 100lb for 3 sets of 10, 9, 9, followed by chest press with 225lb for 3 sets of 8, then 215 for the last set of 8. Finally, overhead extensions with 24kg, finally hitting 3X11.
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  2. #182
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Week 4 light pull day. Nautilus row, still pausing at the top, with just 185lb this time for 4X8. Dropping down to 140lb for 5 more rest-pause sets of 14, 7, 7, 7, 7. Lower rep range to account for the fact that with a pause at the top, the time-under-tension per rep is longer. Going heavier on hyper-extensions, now doing bodyweight plus 35kg on my light days. 5 rest-pause sets of 20, 9, 9, 9, 9.

    Onto neutral grip shrug, this time with 75kg total for 5 rest-pause sets of 20, 11, 11, 11, 11. Looking back on this I should probably start pausing at the top to get more out of the movement. Overhead cable curls for 4 rest-pause sets with 22.5kg for 18, then 20kg for 14, 14, 13, (adding a rep to the first and third set). Onto seated rope curls with 17.5kg for 18, 10, 10, 9, rest-pause, (adding a rep to the second and third set). Looking at my curl progress, what I'm doing is working really well.

    Crunch machine with 140lb for 11, 11, 11, (addng a rep to the final set from last week), and leg press to finish, 100kg for 2 sets of 8.


    Once you understand that muscle mass plus specificity equals strength then it's really no problem lightening the load on certain exercises as I've done on nautilus rows. When you realize that if you choose to, you could go heavier and move more impressive weight, then it's really no loss to go lighter in day-to-day training. Knowing you can, is enough. If you train in a manner optimal for gaining muscle mass, and the other guy trains in a manner optimal for maximal strength in-the-moment, if there were a spontaneous max strength competition, the other guy might win, but with just a few weeks preparation time, you're going to win every time.
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  3. #183
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Week 4 light push day. Did it in my secondary gym which has a few different machines. Managed to perform facepulls with 17.5kg for 5 rest-pause sets of 19, 12, 12, 11, 11. More importantly, I went on to standing OHP and hit 42.5kg for 4 sets of 9, 9, 8, 8. This was pretty brutal from set 2 onwards. Followed with machine OHP with 30kg for 15, 8, 8, 8, rest-pause.

    Went to pec deck from there, and this one appeared easier. 65kg for 5 rest-pause sets of 16, 9, 8, 8, 7. Overhead extensions with 20kg for a PR, 5 rest-pause sets of 19, 10, 10, 10, 10. Finished with machine laterals with 25kg for 15, 8, 8, rest-pause.

  4. #184
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    Heavy pull day. Nautilus rows with 200lb for 4 sets of 6, (210lb last week I wasn't bringing the handles as far back as I'd like). Still pausing at peak contraction. 150lb after for 4X10, and I'm thinking I should adjust this to sets of 8 or 9 considering the increased time under tension with the holds.


    Solid PR on hyper-extensions: bodyweight plus 44kg, (two 22kg dumbbells in each hand), for 5 sets of 11, 11, 11, 10, 10. Then, neutral grip shrugs with 55kg each side, finally hitting 4 sets of 10. I'm not someone who wants to waste time loading up plates when I can get the stimulation with less. Paused at the top of every rep on these.


    Overhead cable curls: finally used 27.5kg for the first time. 4 sets of 10, 10, 9, 9. This is getting heavy. Kept the weight the same on seated rope curls and hit an extra rep on the last set, 4 sets of 13, 13, 12, 13. Finishing with crunch machine for another PR, 155lb for 10, 10, 9, then leg press with 110kg for 2 sets of 6.
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  5. #185
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Week 4 heavy push workout. Trained in my secondary gym, so slightly different machines on some exercises. I hit facepulls with 20kg for 5 sets of 15, 15, 15, 14, 14, to start things off. Very happy with this. Followed with standing OHP with 47.5kg for 4 sets of 6, 6, 6, 7. Had to get more than last time. Very tough final rep but it came up. Followed with machine OHP with 35kg for 4 sets of 8. Machine laterals with 30kg for 3 sets of 12.


    Onto chest press with 60kg for 4 sets of 8. Funny how different the leverages are from one machine to another. Finishing up, I hit a PR on overhead extensions, 24kg for 3 sets of 12, 11, 12.
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  6. #186
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    Light pull day just completed. Nautilus row with 185lb for 4 sets of 8. I think I went a tad heavy last week, but doing these today, it felt better. Couldn't quite hit the last rep of the last set with the same form as all the other reps so I won't move up yet. Followed with 140lb for 5 rest-pause sets of 15, 7, 7, 7, 7.


    Once again, another PR on hyper-extensions. Bodyweight and 35kg additional weight, (plates), for 5 rest-pause sets of 21, 10, 9, 9, 9. Then onto machine shrugs today with 80kg, ie two plates a side, for 5 rest-pause sets of 20, 10, 10, 10, 10.


    Going heavier on overhead cable curls. Today I did 22.5kg for all 4 rest-pause sets. 4 sets of 20, 11, 11, 10. Followed with seated rope curls with 17.5kg for 19, 10, 10, 10, a PR. Also managed one on ab crunch machine, 140lb for 3 sets of 12, 11, 11. Leg press with 100kg for 2 sets of 9.


    Here's a basic observation that I don't see put into words often enough. You see jacked guys who train with lower volume, jacked guys who train with moderate volume and jacked guys who train with high volume. You don't see jacked guys who don't, (or didn't), utilize greater progressive tension overload over time. That's it. If you, (stupidly), do an exercise for 4X8 in the first week of your training cycle with the most that you're able to do for 4X8, then next week if you can't add a rep you'd better wait 10 seconds after your last set and then bust out another rep. It's that little, little bit up and above what we're adapted to that makes all the difference in improving. After that first set of 8, you might have just done enough to maintain. But there's a massive area where, 'just maintaining' continues beyond that. Your second set of 8, your third set of 8 - still in maintenance zone, (remember, you've been doing 4, so that's what your body has built a tolerance to). Even your fourth set of 8. Only way you'd grow from that is if you'd only done 4X8 with this weight once or twice before, beyond that it's not overload stimulus. If you get 9 - There it is. The money volume. The treasure chest.


    When you're too advanced to make frequent weight or rep jumps, then it comes down to adding volume through 3 things:

    1)Starting the training cycle with more reps in the tank, artificially giving you a way to add reps/weight without needing to get stronger since that takes so long that you'd otherwise spend so many workouts doing the same thing that you're not presenting an overload stimulus

    2) Adding volume through more sets

    3) Actually getting stronger throughout the training cycle and adding reps/weight through that

    4) Actually deloading so that your body can actually respond to the volume when you start training hard again


    Personally when my progress on most of my exercises slows down and I can't make frequent jumps in weight or reps, I'm going to add volume by resting for a very short period after my last set then doing one to several additional reps. I find the idea of going from something like 4X8 to 5X8 unnecessary. You don't need to pump your volume by 25% week to week. A 5% jump should be all that's required.
    Last edited by Zee Why Zee Zee; 2019-06-14 at 10:24 PM.
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  7. #187
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Week 5 light push day. I'm going to give this training cycle one more week and then drop the volume, hover into a calorie deficit for a couple of weeks and then jump back into it.


    Today was great. On standing OHP I managed 42.5kg for 4 sets of 9, 9, 9, 8, another PR, adding a rep to the third set. Then over to machine OHP with 70lb for 4 rest-pause sets of 16, 7, 7, 7. Followed that with another PR on pec deck, 56kg for 5 rest-pause sets of 20, 10, 10, 8, 7.


    Onto overhead extensions with 20kg for 5 rest-pause sets of 21, 11, 10, 10, 9, which I've not done before. Finally, machine laterals with 80lb for 18, 9, 8 and 1/2, (tried for 9 but it didn't happen - exactly the same as two weeks ago).


    Finished with my maintenance neck training. Neck curls with 20kg for 20 reps and then neck extensions for a PR, 10kg for 30 reps.


    I might throw a new back exercise into my next training cycle. It's something I've never seen anybody do or talk about. Basically, underhand lat pulldowns, but pulling the bar to my sternum in order to bring my lats through a full ROM almost like a pullover. I tried it today with light weight and it felt promising. The closest thing I've seen anybody do to it would be sternum pullups.
    Last edited by Zee Why Zee Zee; 2019-06-15 at 08:37 PM.
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  8. #188
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    Week 6 heavy pull day. Starting with nautilus rows, 4X6 with 200lb again, (still pausing at the top), followed by 4X10 with 155lb, (5lb more than last week). Followed with yet another PR on hyper-extensions: bodyweight plus 44kg, (two 22kg dumbbells), for 5 sets of 11.


    Another PR on shrugs - and I took a very concentrated effort to shrug high and pause at the top so I'm confident this is real. Last week was 55kg a side, 110kg total, for 4X10, and this week, I hit 57.5kg a side, 115kg, for 4 sets of 10. Onto overhead cable curls, where I hit 27.5kg for 4 sets of 10, before going to seated rope curls for 4 sets of 13.


    Ab crunch machine with 155lb for 3 sets of 10, and finishing with leg press with 120kg for 6, then 110kg for 6.
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  9. #189
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    Week 6 heavy push day, 4 days ago, logging this now. Managed facepulls with 20kg for 5X15 and then onto standing OHP. I went up to 50kg today, for 4 sets of 6, 5, 5, 4. Not unexpected since I couldn't have hit this for 7 reps fresh. Did 40kg for 3 right after to get the volume overload from last week. Then, onto machine OHP: 35kg for 4X8, then a 10 second rest and hitting 1 more to get that marginal additional volume.

    Machine lateral with 30kg for 3 sets of 12 finally, then chest press with 60kg for 4 sets of 9, 9, 8, 8, which I've never done on this machine before. Then dumbbell overhead extension with 24kg for 3 sets of 12.

    Did my last light pull and push days before my deload yesterday and today, logging below.
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  10. #190
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    Week 6 light pull day. Nautilus row with 185lb for 4X8, (still pausing at the top), which I managed convincingly this time. Followed with rest-pause sets with 140lb for 15, 8, 8, 8, 8. Another PR on hyper-extensions, bodyweight plus 35kg for 5 rest-pause sets of 22, 10, 9, 9, 9. The stronger I get the more I feel these.


    Managed a PR on machine shrugs, did 85kg, 2 & 1/8 plates a side, for 20, 10, 10, 10, 9, retaining great form, pausing at the top. Followed with overhead cable curls with 22.5kg for 20, 11, 11, 11, rest-pause, and then seated rope curls with 17.5kg for 20, 10, 10, 10, rest-pause.


    Went onto ab crunch machine with 140lb for 12, 12, 11, and finished with leg press with 100kg for 2X9. Was feeling fresh so I did my neck work today, neck curl with 20kg for 22 reps and neck extension with 15kg for 16 reps.


    -----------------------------------------------------------------------------------------------------------------------------------


    Light push day. Facepulls rest-pause with 17.5kg for 5 sets of 20, 12, 12, 12, 12, super tiring, couldn't have done any more on these. Standing OHP with 42.5kg for 4 sets of 9, 9, 8, 8, no PR here, did 40kg for 3 right after finishing to get that extra volume from last week. Funnily enough, I managed machine OHP with 70lb for 16, 8, 8, 8 which I've not done before.


    Pec deck with 56kg for 20, 10, 10, 8, 8, extra rep on the final set, and on machine laterals, also getting an extra rep on the final set, hitting 80lb for 18, 9, 9. Finishing with a PR on overhead extensions - 20kg for 5 rest-pause sets of 22, 11, 11, 11, 9.
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  11. #191
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    I've been in a calorie deficit for 7 days as of today. Spent the first 4 days on only 1000 calories a day just because it wasn't hard to do so for a few days, but I've increased it a couple of days ago. Last Tuesday and Wednesday I skipped the gym as planned, and this weekend I did a relatively lower volume pull and push workout, (3 sets per exercise instead of 4-5, and with 5% less weight or a couple less reps). I was like 85.5kg a week ago and today I weighed 83.7kg.


    Back in the gym for a pull workout today, still lower volume, (and slightly lower RPE here and there), as I'm re-sensitizing myself to volume for this week. Nautilus row with 185lb for 2 sets of 8, then 140lb rest-paused for 15, 8, 8, 8. Hypers with 35kg for 22, 9, 9, 9, (I could've PR'd on this and that's in a deficit, so really excited about future progress here), then neutral grip shrugs with 85kg for 20, 10, 10.


    Overhead cable curls with 22.5kg for 20, 11, 11, rest-pause, and seated rope curls with 17.5kg for 20, 9, 9. Crunch machine with 140lb for 2 sets of 12, and leg press for 2 sets of 7 to finish.
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  12. #192
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    Deloading push workout done today. Facepulls were brief, just 3 rest-pause sets with 17.5kg for 20, 12, 12. Onto barbell OHP, and thank god this felt easy. I'd done it in the weekend after being on 1000 calories for 4 days and 40kg for 3X8 was pretty hard, but today, it was much easier. Machine OHP with 35kg for 12, 7, 7, then machine laterals with 20kg for 15, 8, 8.

    I did chest press again, this time with 50kg for 12, 7, 5, 5. To finish, since progressive tension overload isn't needed right now, I did overhead extensions with a rope attachment in the cable station. For some reason I get a better stretch with a dumbbell so I'm going to stick to that.
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  13. #193
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    Just did my final low volume pull workout before shifting back into a calorie surplus. Nautilus row with 200lb for 3X6, then 155lb for 3X10. Hypers with 44kg for 3 sets of 11. Shrugs with 2 and 7/8th plates a side for 3X10.

    Overhead cable curl with 27.5kg for 3X10, then seated cable curl with 20kg for 3X13. Finishing with ab crunch machine with 155lb for 3X8, then leg press with 110kg for 2X6.
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  14. #194
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    I did a low volume push workout 3 days ago which I didn't log. 3X13 facepulls, 3X6 standing OHP, 3X8 machine OHP, 3X8 chest press, 3X8 laterals and 3X12 overhead extensions, nothing crazy on load or reps. Anyway today is my first day back. Light pull day. I was at maintenance yesterday and was well fed before hitting the gym this evening.


    Nautilus rows with 185lb for 4 sets of 8, then 140lb for 15, 8, 8, 8, 8 rest-pause style. Considering I've lost 1.5kg in the past two weeks, it felt good to hit the most I hit last training cycle, (with my newer form). Actually hit a PR on hyper-extensions, 35kg for 5 rest-pause sets of 22, 10, 10, 9, 9. I should move up in weight soon.


    Shrugs went like shit funnily enough. 80kg for 5 rest-pause sets of 20, 10, 10, 10, 9. But overhead cable curls were alright, 22.5kg for 20, 11, 11, 11, and seated rope curls with 17.5kg for 20, 10, 10, 10, hitting the same as I hit at the peak of last training cycle.


    Finishing with crunch machine with 140lb for 12, 12, 11, then leg press with 100kg for 2 sets of 8.
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  15. #195
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    Light push day. Started with facepulls with 17.5kg for 5 rest-pause sets of 20, 12, 12, 12, 12. Standing OHP with 42.5kg for 3 sets of 8, (felt heavy so left it as 3 sets instead of 4), then machine OHP with 90lb for 5 sets of 8, (this should've been rest-paused but I forgot). Pec deck with 54kg for 20, 8, 8, 8, 8 rest-pause.

    Overhead extensions with 20kg for 5 rest-pause sets of 22, 11, 10, 10, 10, and then machine laterals, matching my PR, 80lb for 18, 9, 9 rest-paused.
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  16. #196
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    Heavy pull day of week 1. Nautilus rows with 200lb for 4 sets of 6, then 155lb for 4 sets of 9. Followed this with hyper extensions with 44kg, 22kg dumbbells in each hand, for 5 sets of 11, 11, 11, 11, 12. Just had to get that additional rep to achieve a new PR on this one. Time to increase the weight to 24kg dumbbells in each hand, for 48kg total additional weight. I also tried doing this with a straight bar in my elbow sleeves to experiment. I put 5kg on each side and by the time the weight hit the ground, I'd achieved a pretty full ROM, but this basically means I can't really load this one properly without using a bunch of 5kg plates.


    Shrugs were tough, 115kg for 3 sets of 10, dropping to 90kg for the final set. But then I managed a PR on overhead cable curls, 27.5kg for 4 sets of 11, 10, 10, 10, as well as on seated rope curls, 20kg for 14, 13, 13, 13 - time to go heavier on these for my heavy day. I managed crunch machine with 155lb for 3 sets of 10, then finished with leg press, 110kg, 2 sets of 6.
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  17. #197
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    Heavy push day of week 1. I was up til 2:30AM and woke up at 8AM, but after a mass gainer shake, a couple hours sleep in early afternoon, and a Monster zero ultra, I hit the gym. I managed facepulls with 20kg for 5 sets of 15, matching my best performance on this, so I'll go heavier on these next week. Standing OHP with 45kg for 4 sets of 7, 7, 7, 6, felt really good. Followed with a PR, machine OHP with 90lb for 9, 8, 8, 8.


    I did my neck work then, to just give a few minutes rest for the rest of me. Neck curls with 20kg for 22 reps and neck extensions with 10kg for 25 reps. Back to chest press with 60kg for 4 sets of 9, 9, 8, 8. Machine laterals with 100lb for 10, 10, 8, and to finish up, a PR on overhead extensions, 24kg for 3 sets of 13, 12, 12.
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  18. #198
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    Light pull day of week 2. Nautilus row with 185lb for 4 sets of 8, 8, 8, 9, then 145lb rest-pause for 15, 8, 8, 8. On hypers, I took it to the next level and did 40kg for 5 rest-pause sets of 20, 10, 10, 9, 9.

    Shrug machine with 80kg for 5 rest-pause sets of 20, 10, 10, 10, 10. My form wasn't actually super tight on this. I think due to the heavier weights on my hypers and deeper ROM rows I'm actually going a little over on my upper back volume, but that's just a theory.

    PR on overhead cable curls, 22.5kg for 4 rest-pause sets of 21, 12, 11, 11, and also on seated rope curls, 17.5kg for 4 rest-pause sets of 21, 11, 10, 10.

    Crunch machine with 140lb for 3 sets of 12, and then leg press with 110kg for 2 sets of 9.
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  19. #199
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    Light push day of week 2. I managed a really great PR on facepulls, 17.5kg for 5 rest-pause sets of 21, 13, 13, 13, 13. This was great. Onto OHP, I did 42.5kg for 4 sets of 8. PR on machine OHP afterwards though, 70lb for 4 rest-pause sets of 16, 8, 8, 7.

    Pec deck I went heavier, 63kg for 16, 8, 6, then dropped to 56kg for 8, 6. My pec muscles recover much more slowly from stimulation than most other muscles in my body. On overhead extensions, I hit 20kg for 22, 11, 11, 10, 10, adding a rep, then on machine laterals, 80lb for 19, 9, 8, (adding a rep to the first set but losing one on the third), and then after like 8 seconds rest I did another rep with a 5 second pause at the top to get that little boost in volume.

    I'm going on a trip on Friday and will be training at a different gym over the weekend assuming I have time. Really hoping they have good equipment.
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  20. #200
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    Heavy pulling day of week 2. Unfamiliar gym out of town. They did not have a hyper-extension machine, so I ended up doing them the day after, Sunday, when I got back.


    I did a chest supported independent arm cable row, (but chest not on the pad), with 140lb for 4 sets of 6, and 95lb for 4 sets of 10. Then onto a shrug machine, with 3 plates a side, but one on the top rung and two on the lower, for 12 reps. Then I adjusted it to put two on the bottom and one on the top, and only just managed 3X8 with that. Did a couple of sets of 5 on hack squat with a plate a side for a change.


    Overhead cable curls with 130lb for 9, 8, 8, 8. This would be a cable station where the mechanics mean I'm using double the weight compared to my regular setup, so it's meaningless, just like seated rope curls with 100lb for 4 sets of 12, 12, 12, 10 was. Due to the uncertainty, I did one more set, of barbell drag curls, with 27.5kg for 12.


    ----------------------------------------------------------------------------------------------------------------------------------------------------------------


    Heavy push day the next evening back home. After facepulls, 22.5kg for 5 sets of 13, I went to hypers as I couldn't do them yesterday. I went heavier than ever, and did 24kg dumbbells, 48kg, for 5 sets of 11... The same sets and reps I did with 44kg last week... I assume the good performance was due to less fatigue from rows? Confusingly powerful strength increase anyway.

    Due to fatigue from travelling and doing hypers today, I opted to do machine OHP for all my overhead pressing sets instead of starting with barbell. After facepulls, 22.5kg for 5 sets of 13), I did machine OHP with 110lb for 4 sets of 6, then 90lb for 9, 9, 8, 8, adding a rep to the second set of the backoff sets also. Machine laterals with 100lb for 10, 10, 8, then a 5 second single hold to get that additional volume.

    Chest press with 65kg for 6, then 60kg for 8, 7, 7, (I was fading), and then overhead extensions heavier than ever, 26kg for 3 sets of 8.
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