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  1. #401
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day. Cross body chest press, 55kg for 8, 8, then 70kg for 8, which is both what I expected & what I was aiming for. Backoff set with 50kg for 11. OHP with 22kg for 6, 6, then 26kg for 9, & 24kg for 7 backoff set. Just trying out the two acclimation sets instead of one followed by a top set & a backoff set, same as on chest press. I'd like to try 28kg on the top set next session.


    JM Press, 35kg with the oly bar, for 11, 11, 11, adding a rep to the first & third set. Paused laterals with 10kg for 8, 9, 8. Unfortunately these bulkier dumbbells touch my thighs when I'm seated, so I may actually go back to the lateral raise machine with the pads just above elbow height for the upper arms in the future.


    Bar pushdowns, 25kg for 12, then 30kg for 14, 13, actually a tremendous success, adding a rep to both heavy sets compared to last session, time to move up to 32.5kg. Finally reverse pec deck, 45kg for 11, then 60kg for 10, 10, 9, adding a rep to the second heavy set.


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    Pull day. Hammerstrength pulldowns, 70kg for 9, 80kg for 8, adding a rep here, then 92.5kg for 9, new PR, then 70kg for 10 to finish.


    Leg curls, 80kg for 8, then 90kg, for 11, 10, adding a rep to the first heavy set. Backoff set, with slow concentric, with 65kg for 10, adding a rep since last session.


    Inverted rows with 15kg on my chest for 9, 10, 9, adding a rep to the third set. Leg press with 225lb for 3 sets of 8, 8, 10, adding a rep to the first & third set.


    Concentration curls with 14kg for 8, then 18kg for 8, 8. Concentration hammer curls, 12kg for 9, then 14kg for 9, 8.
    Last edited by Zee Why Zee Zee; 2021-07-24 at 08:27 PM.

  2. #402
    Just measure the calf bro Zee Why Zee Zee's Avatar
    Join Date
    Jan 12 2016
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    Push day. Cross body chest press, 55kg for 8, 8, then 70kg for 9, successfully adding a rep to my top set. Backoff set with 50kg for 11. I should do one of my acclimation sets with 60kg next time to account for the strength increase. OHP with 22kg for 6, 6, then 28kg for the first time for 5 reps but beautiful form, deep reps every rep, & then 24kg for 8 backoff set. I can feel 28kg for a top set of 6 next push session.


    JM Press, 35kg with the oly bar, for 12, 12, 11, adding a rep to the first & second set. This is going very well, hopefully I'll be on 40kg in several weeks' time. I tried lateral raises on the machine, 100lb for 8, then 10kg dumbbells standing for 8, 8, (no benches available).


    Bar pushdowns, 25kg for 12, then 32.5kg for 11, 11, not bad, gives me room to grow. Finally reverse pec deck, 45kg for 11, then 60kg for 10, 10, 10, adding a rep to the final set.


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    Pull day. Hammerstrength pulldowns, 70kg for 9, 80kg for 8, then 95kg, a weight I've not touched before, for 8, then 70kg for 10 to finish.


    Leg curls, 80kg for 8, then 90kg, for 12, 10, adding another rep to the first heavy set, time to bump up the load again. Backoff set, with slow concentric, with 65kg for 10 again.


    Inverted rows with 15kg on my chest for 9, 10, 10, adding a rep to the third set. Leg press with 225lb for 3 sets of 9, 10, 10, adding a rep to the first set & two reps to the second, this lift is going very well right now.


    Concentration curls with 14kg for 8, then 18kg for 8, 8 - tbh more like 7.5 on the last set. Concentration hammer curls, 12kg for 9, then 14kg for 10, 8, adding a rep to the first heavy set here, feeling good about that.
    Last edited by Zee Why Zee Zee; 2021-07-28 at 01:02 AM.

  3. #403
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day. Sleep wasn't the best & I'd had a bit to drink but still came through alright. Cross body chest press, 55kg for 9, 60kg for 8, then 70kg for 10, again adding another rep to my top set. Backoff set with 50kg for 11. OHP with 22kg for 6, 6, then 28kg for 6, adding a rep, & then 24kg for 8 backoff set.


    JM Press, 35kg with the oly bar, for 12, 13, 11, adding a rep to the second set. I'm just gonna go straight up to 40kg next time. I think traditional 8-12 reps work best on this exercise. Paused laterals with the 10kg dumbbells for 8, 9, 9, adding a rep to the last set.


    Bar pushdowns, 25kg for 14, (I'll do 27.5kg next time for 12 for this acclimation set), then 32.5kg for 12, 11, adding a rep to the first heavy set. Finally reverse pec deck, 45kg for 11, then 60kg for 10, 7, 6. I can grind hard on this exercise, might have taken it too far last time & not fully recovered.

    Short training rant. Most seem to agree that sets with reps from like 6 to 30 all induce a very similar amount of hypertrophy, with the set being taken near or to failure. However I think due to fatigue differences, the heavier side of this range on most sets works out better in the real world. The amount of muscular fatigue from a set of say 8 reps to failure is not the same as a set of say 20 reps to failure. If a set to failure on the heavier end of this rep range decreases your strength 10% for the next set a couple minutes later, a set to failure on the lighter end of this rep range decreases strength by 20% for the next set a couple minutes later, all other factors equal you'll get more good volume in the heavier end of the range.

    Also if you go & hit an RPE 8, for example, & do 6 reps with your 8 rep max for 1-2 sets before you hit an all-out set, it's good enough volume to help growth but won't mess up your strength beyond a small margin. Now if you do 20 reps with your 22 rep max for 1-2 sets, so RPE 8, you're just not going to be ok for that top set. Even at non-maximal sets, you're still damaging future strength more than you do with moderate weight.

    On the flipside to this, the final set of an exercise being on the higher end of that rep range, where you don't have to worry about your strength being zapped since you're going to be finished after that set, totally avoids this downside. Just something to consider.
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    Last edited by Zee Why Zee Zee; 2021-07-31 at 03:21 AM.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  4. #404
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day from a couple days back. Hammerstrength pulldowns, 70kg for 9, 80kg for 8, then 95k for 8.5, trying for 9, then 70kg for 10 to finish.


    Leg curls, 85kg for 8, then 95kg, heavier than ever, for 10, 9. Backoff set, with slow concentric, with 65kg for 12, great success adding a couple reps here.


    Inverted rows with 20kg for 7 reps. I found the bigger plate too invasive, so tried chest supported T bar rows with a weight I can't recall for a couple sets of 10. I don't know exactly what replacement I'll need for these but I'm thinking about it. Leg press on the star trak leg press, 100kg for 10, 110kg for 10 & 120kg for 11. I went a little low on the RPE on the early sets because last time I used this machine, I did 90kg for 9, & 100kg for 8, 9, so massive progress here.


    Concentration curls with 14kg for 8, then 18kg for 9, 8, new PR. Concentration hammer curls, 12kg for 9, then 14kg for 10, 9, adding a rep to the second set.
    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

  5. #405
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day from today. Cross body chest press, 60kg for 8, 8, then 70kg for 11, somehow adding another rep to my top set. Backoff set with 50kg for 11. OHP with 22kg for 6, 6, then 28kg for only 5 because I mis-grooved the third or fourth rep, & then 24kg for 8 backoff set.


    JM Press with 40kg for the very first time for 3 sets of 10, 10, 9, very happy with this. Paused laterals with the 10kg dumbbells for 8, 10, 9, adding a rep to the second set.


    Bar pushdowns, 27.5kg for 12, then 32.5kg for 12, 12, adding a rep to the final set. Finally reverse pec deck, 45kg for 11, then 55kg for 10, 60kg for 7 & 45kg for 8 - I seem pretty over-reached on this still.


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    People who live awesome and amazing lives don't spend time posting on forums about how awesome and amazing their lives are.

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