Steve Wright1 workout journal

[raynerd]

Great looking deload sesh Steve! Love the hammer strength equipment as well. Just incredible back machines!

[wasmeFINAFLEX]

Great deload... lots of volume

[SteveWright1]

Nice day in the gym Steve...what!!!...no vids for quite a while....HS equipment rocks !!

Thanks Ron
not been taking my camera with me recently, will be doing so again once I have opportunities to break new ground with weights for any given rep numbers

Great looking deload sesh Steve! Love the hammer strength equipment as well. Just incredible back machines!

Thanks Shawn
yes I have often used them for accessories and as a result have no idea what I am truely cabable of moving with them
so I will focus on those next upper body session and at least have a better idea of what weights I should be doing for future accessory sets

Great deload... lots of volume

Thank you Simon

[SteveWright1]

Wednesday March 29th - missed session yesterday, slighly overslept combined with need to be out to work early meant I decided to delay 1 day - Its deload week anyway so alternate training sessions and 3 in total is within spirit of deload I reckon

Squats - 50lb bar
bar x 5
140lb x 5 [45]
160lb x 5 [45,10]
180lb x 3 [45,10,10]
200lb x 3 [45,10,10,10] perfect for a top set on deload week
180lb x 3
180lb x 3
180lb x 3 = 3 sets of triples at 180 for some added volume

RDL
175lb x 10 [45,10,10]
175lb x 10
175lb x 10
175lb x 10
175lb x 10 - back enjoyed those, not too heavy and good stretch

Seated Crunch
Peg 18 x 15,15,15,15,15 - 5 sets of 15 to continue the back pre hab work

Seated Calf Raise
50kg x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10 -increased from last session and relatively easy for me

Leg Extensions - weight dropped 2 blocks reps increased
130lb x 20,20,20,20,20 = 5 sets of 20 reps at relatively light weight - felt good but not too demanding

Approx 1 hour on gym floor and it will be 1 and only lower body deload this week
will rest again tomorrow and take on 2nd upper body session Friday - HS machines here I come

[raynerd]

Beauty lower deload session, hit some respectable triples on squats, volume RDL's, abs, calves and killer 20's on leg extensions!
Nice work Steve!

[shaneinga]

Your deloads still look like a lot of work to me Steve.

Enjoy those HS machines man.

[RT1957]

Good day under the bar....rest up and get ready for the next cycle

[wasmeFINAFLEX]

Even got some nice calf work in that one!

[SteveWright1]

Beauty lower deload session, hit some respectable triples on squats, volume RDL's, abs, calves and killer 20's on leg extensions!
Nice work Steve!

Thanks Shawn
yes felt like a good session and some reduction on main weights made for a bit more effort available for exercises that typically take a back seat - mixing it up for the win for me

Your deloads still look like a lot of work to me Steve.

Enjoy those HS machines man.

Thanks Shane
I am ok with a bit of volume when the top weights are a lot lower than they would be in a typical week
I do enjoy it and also feel the trip to the gym and early start was not wasted LOL?

Good day under the bar....rest up and get ready for the next cycle

Thanks Ron
final deload done today and I shall rest the weekend and be back on 5+ day Monday at 6.00 am

Even got some nice calf work in that one!

Thanks Simon
yes I am pleasantly surprising myself with how I have improved on the seated calf machine, there was a time I would get stuck with 40kg on and need to grab the handles to lift it high enough to get stop back under on a 10th rep of sets 4 and 5 - yesterday did them all with 50kg and no grabbing assistance required to finish the set.

[SteveWright1]

Friday March 31st - Vitality gym, 6.00 am session, "rage against the machines" upper body deload session

decided I wanted to know what I am capable of on the pressing HS machines - but as usual alternated with fixed weights on rowing or lat pull HS machine

Seated Chest Press
20kg ps x 10 - warm up, done this weight as accessory on benching days in past, so knew it would be good starting place
25kg ps x 5 [20,5]
30kg ps x 5 [20,10]
32.5kg ps x 3 [20,10,2.5]
35kg ps x 3 [20,10,5]
37.5kg ps x 1 [20,10,5,2.5] grinder but OK - Left arm struggling right made it OK
40kg ps x 1 [20,20] all out grinder and left arm needed verbal encouragement not to quite on me LOL?

HS row
40kg ps x 10,10,10,10,10 = 5 x 10 between above pressing sets


Seated Shoulder press
10kg ps x 10 [10] - very easy and I started too low
15kg ps x 5 [10,5]
20kg ps x 5 [20]
22.5kg ps x 5 [20,2.5]
25kg ps x 5 [20,5]
27.5kg ps x 5 [20,5,2.5]
30kg ps x 5 [20,10] = I was pleased to get 5 reps at this weight and left it there for today

HS Lat pulls
30kg ps x 10,10,10,10,10 = 5 x 10 between above sets

prehab
Face Pulls 66lb x 15,15,15

Tri Rope press downs 66lb x 15,15,15

Someone had left 15kg plates either side of bar on flat bench so I did

111lb x 12 - for a finishing exercise and then I left smiling

OK
enjoyed todays session, enjoyed having 2pps on the chest press and forcing out a single at that
surprised myself on HS shoulder press, will start heavier next time I try anything like that
the back support really helps I found when trying to go heavy (for me) my typical lean backwards tendency is removed and I can press my back into the seat hard and drive those weights up and away from me

[Hammerhagen]

looks like the deload is going well. I like that squat deload with sets of 3

[SteveWright1]

looks like the deload is going well. I like that squat deload with sets of 3

Thanks Andrew
yes triples are my go to set number for heavyish reps on a deload and 3+ day has always been my favourite on 5/3/1
my breathing technique needs work, I tend to fill up and hold for 3 reps, but get light headed with heavy 5 rep sets as a result
when doing just triples its not an issue at all for me

[SteveWright1]

Monday April 3rd - Vitality gym, 6.00 am start, here we go again, 2 days rest at weekend did me good and I arrived with no residue aches and pains from any of last weeks sessions

OHP 5+ day with wide grip lat pulls alternated sets

OHP
65lb x 5 [10]
75lb x 5 [10,2.5]
85lb x 3 [10,10]
90lb x 5 [10,10,1.25]
100lb x 5 [10,10,2.5,1.25]
110lb x 5+ [10,10,10,1.25] I only got //4//

Wide Grip Lat Pulls
176lb x 10,10,10,10,10 = 5 x 10 between above sets

Bench press accessory with wide grip cable rows between sets (well for some anyway)
95lb x 5 [25]
115lb x 5 [25,10]
135lb x 6 [25,10,10] yes pushed for 1 extra rep with same weight this week
135lb x 6
135lb x 6
135lb x 6
135lb x 6 = great 5 sets of 6 with 135

Wide Grip cable rows - increased by 1 block
187lb x 10,10,10,10,10 = 5 x 10 at this weight

Prehab work
Face Pulls - 66lb x 15,15,15
Tri Rope press downs - 66lb x 15,15,15
Pec dec reverse flyes Peg 6 x 15,15,15

Ok felt good after that, so decided to do a rarely chosen exercise for me

pre made bar curls
20kg x 10
25kg x 10 = body English creeping in
22.5kg x 10 = better choice of weight for last set

finished, just under 60 mins on gym floor and as is typical for me, I only failed to achieve 1 rep (the most important one LOL)
Squats as main work tomorrow with deadlift accessory

[raynerd]

Sweet pressing and great job adding a rep to the bench session Steve! Good Weight on those wide cable rows for sets of 10, your back is getting real strong with all the pulls you been doing!
Even some curls for da girls

[RT1957]

Good work Steve...we all know OHP is one of those lifts to stall the fastest....got a lot of strong work in....5 sets of 6 on BP is some good volume...cycle underway

[shaneinga]

Nice workout Steve. OHP is such a pita of a lift. Good luck with the squats tomorrow.

[SteveWright1]

Sweet pressing and great job adding a rep to the bench session Steve! Good Weight on those wide cable rows for sets of 10, your back is getting real strong with all the pulls you been doing!
Even some curls for da girls

Thanks Shawn
the curls are the only exercise I regret doing, slight elbow soreness today LOL
not enough to prevent me training though so no major issue

Good work Steve...we all know OHP is one of those lifts to stall the fastest....got a lot of strong work in....5 sets of 6 on BP is some good volume...cycle underway

Thanks Ron
Yes, with OHP, there seems to be an OK rep followed by a complete fail to press it above the nose rep LOL

Nice workout Steve. OHP is such a pita of a lift. Good luck with the squats tomorrow.

Thanks Shane
felt OK up to and including the 100, so for that I was pleased

[SteveWright1]

Tuesday April 4th - Vitality Gym, 6.00 am session 5+ Squat day

Squats - 50lb bar
100lb x 5 [25]
140lb x 5 [45]
160lb x 3 [45,10]
170lb x 5 [45,10,2.5kg]
190lb x 5 [45,10,10,2.5kg]
210lb x 5 [45,35] I got the //5//

Deadlifts - mixing it up for variety, interest and fun
145lb x 5 [45]
225lb x 5 [45,45]
225lb x 6
225lb x 7
225lb x 8
225lb x 9 = yep did 1 rep extra on each successive set of 5 - felt the 9th rep on 5th set in every fibre of my body

Seated Crunch (the seated part had most appeal at this stage)
Peg 19 x 15.15,15,15,15

Seated Calf Raise - another 5kg increase taken on
55kg x 10
55kg x 10
55kg x 10
55kg x 10
55kg x 10 - made it, no hands on assitance required for any reps

That was all she wrote - felt knackered by this stage, deadlift volume at that weight had certainly got the better of me this morning lol

rest day tomorrow (which is why I pushed myself a bit today) Benching on Thursday with OHP accessory

[fittofattofit]

Good solid volume with the squats and deads Steve. What's your BW doing at the moment?

[wasmeFINAFLEX]

Catching up here... solid squat/dl day! impressive

[RT1957]

Strong squats and driving those reps up on Deadz would have knocked me out...nice work Steve

[raynerd]

Impressive session Steve, strong work on the 210x5 squats. Love the rep increases on the deads! That's real tough to do, no doubt you were tired!

[SteveWright1]

Good solid volume with the squats and deads Steve. What's your BW doing at the moment?

Thanks Andrew
keeping it interesting and challenging makes for a very quick and enjoyable hour at that time of day
Body Weight - honestly, I stepped on scales for 1st time in ages this morning in responce to your question - 173.5lbs
so diet has been consistent even without any great focus on that aspect

Catching up here... solid squat/dl day! impressive

Thank you Simon

Strong squats and driving those reps up on Deadz would have knocked me out...nice work Steve

Thanks Ron
yes I was pretty tired all day yesterday and ended up in bed and asleep before 10pm last night - just as well, I was up at 5.00 anyway for another session LOL?

Impressive session Steve, strong work on the 210x5 squats. Love the rep increases on the deads! That's real tough to do, no doubt you were tired!

Thanks Shawn
Its more of a mental barrier than a physical one I reckon, when doing the increased rep sets style
the 7 repper was easy , the 8th should have been also, but my mind was already worrying about the 9 reps for the next set LOL?

[SteveWright1]

Thursday April 6th - Vitality gym, 6.00 am session, cycled in for warm up (warm up it was, weather has changed dramatically over last week)

Bench - alt sets seated cable rows - narrow V grip this time

Bench
85lb x 5 [10,10]
105lb x 5 [10,10,10]
125lb x 3 [10,10,10,10]
130lb x 5 [10,10,10,10,1.25kg]
140lb x 5 [10,10,10,10,2.5,1.25kg]
150lb x 5+ [10,10,10,10,10, 1.25kg] I got //5// = well pleased and glad I did not waste any energy bringing 45lb plates over LOL?

Seated Cable Row - V grip
187lb x 10,10,10,10,10 = 5 x 10

OHP as accessory and Lat Pulls V grip alt sets

OHP (decided to work something similar to yesterday, albeit increasing weight rather than reps)
65lb x 10 [10]
75lb x 10 [10,2.5kg]
80lb x 10 [10,2.5,1.25kg]
85lb x 6 [10,10] hmm that got heavy quickly today
90lb x 5 [10,10.1.25kg]
85lb x 5 [10,10] drop set and another 5 reps at 85 to finish - good burn achieved with that lot

V Grip Lat pulls
187lb x 10,10,10,10,10 - easy - need to go block lower with this bicep focused Lat pulls technique - much easier than wide grip

OK - prehab and fun time with a circuit of exercises I wanted to do


Face Pulls 66lb x 10
Tri Rope press downs 66lb x 10
Incline Bench press Smiths machine - 5kgs ps x 5
DB in/ outs 8kg DB x 10
Face Pulls 66lb x 10
Tri Rope press downs 66lb x 10
Incline Bench press Smiths machine - 10kgs ps x 5
DB in/ outs 8kg DB x 10
Face Pulls 66lb x 10
Tri Rope press downs 66lb x 10
Incline Bench press Smiths machine - 15kgs ps x 5
DB in/ outs 8kg DB x 10
Face Pulls 66lb x 10
Tri Rope press downs 66lb x 10
Incline Bench press Smiths machine - 20kgs ps x 5
DB in/ outs 8kg DB x 10
Face Pulls 66lb x 10
Tri Rope press downs 66lb x 10
Incline Bench press Smiths machine - 25kgs ps x 3 only - wow - had me squirming in my seat, changing position to get more body weight behind it and thus into it LOL
DB in/ outs 8kg DB x 10

Now that was both fun and tiring and after finishing that little test, it was ice coffee and shower time

[wasmeFINAFLEX]

I like the giant set at the end of that workout... everything must have been on fire.

[ironwill2008]

Your thread has reached the forum post limit. If you'll start a new one, post a link to it in this thread, and then PM me at that time, I'll lock this one.



Thanks.

[raynerd]

Strong benching and OHP Steve! That circuit at the end was nuts! Solid work!

[fittofattofit]

Thanks Andrew
keeping it interesting and challenging makes for a very quick and enjoyable hour at that time of day
Body Weight - honestly, I stepped on scales for 1st time in ages this morning in responce to your question - 173.5lbs
so diet has been consistent even without any great focus on that aspect

I was wondering because you've been very consistent with your training, especially with the consistent heavy volume, and I think that that pays off in size .... training volume = muscle in my simple mind. 173 is a good solid weight!

And I note IronWill's comment here so I'll be watching for the new log!