Steve Wright1 workout journal

[RT1957]

Nice work Steve....7 at 275 is some strong pulls....squats noted

[SteveWright1]

Thanks Ron
possibly 1 more than was good for me today LOL, but PRs on deadlift have been few and far between over last few months so had to go for it
managed to squat on all 4 sessions this week without it affecting the reset weights, but may drop back to 3 sessions each week if my deads seem to be a struggle in the future due to accumulative fatique

[fittofattofit]

Saturday January 9th - 5/3/1 deadlift day at reset weights
Vitality gym chosen 8.30 am start time, arrived 8.20 and doors already open
Chucks and Dowins taken today, knee sleeves worn

Deadlifts
155lb x 5 [45,10]
175lb x 5 [45,10,10]
205lb x 3 [45.10,25]
225lb x 5 [45,45]
255lb x 5 [45,45,10,2.5]
275lb x 5+ [45,45,25] I took //7// for a PR and last rep was pure determination and wow got it

5 X 5 X 80% LOL
245lb x 5 [45.45.10]
245lb x WTF I cannot move it
225lb x 5 [45,45] took the 10s off to get things moving again
225lb x 5
225lb x WTF it has happened again, its been a long time since 225 has refused to move up for me and I am not a fan of this
185lb x 10 [45,25] revenge set to get 25 reps total

the last rep at 275 had been the reason for failure to complete the 5 x 5 at 245
whilst I have achieved it 3 times on the 3 weeks of last cycle , they were done on days that I got 285 x 5, 295 x 1 and 305 x F , thus far less effort expended on final work sets that cycle than I used today to get that 7th rep at 275
I am not unhappy with work done - 7 reps at 275lb is a PR and for me, a good trade off for lost reps at 245lb

Squatting
Bar x 5
135lb x 5
155lb x 5
175lb x 5
195lb x 3 only - fatigue still in evidence it seems LOL
175lb x 5
155lb x 5
135lb x 5 to finish the squats which did go up to and include some reps at work set weights

Prehab - because it is all I have energy left to do
In/Outs x 15,15,15
Up/Downs x 15,15,15

what a session that was, everything seemed hard work after the 275 deadlift set LOL

2 days rest , which I will take , then back for OHP 3+ session

My VPN is being very uncoperative today, thus have had to use Photobucket for vids
will save them and add to You Tube when normal service has been resumed

http://vid1068.photobucket.com/album...psxjqpbcot.mp4

http://s1068.photobucket.com/user/st...kimqw.mp4.html

Awesome work on the deadlifts Steve ... you kept really good form right until that last rep. You could see the fatigue creeping in and you got a bit forward but still managed to muscle it up! Really nice effort to go on to the 5 x 5 and then do some heavy squats!

[SteveWright1]

Awesome work on the deadlifts Steve ... you kept really good form right until that last rep. You could see the fatigue creeping in and you got a bit forward but still managed to muscle it up! Really nice effort to go on to the 5 x 5 and then do some heavy squats!

Thanks Andrew
glad the vid shows accurately how that last one felt today , sometimes they look easier than they felt, that last rep was like slow motion for me and took an eternity to lock out,

[piperdown]

STEVE! That's awesome you got 7 at 275!! Great job! Rock on man!!

I wouldn't worry too much about the issues with the BBB sets (like you mentioned to me). That's a heck of a lot of work at the main lift and the BBB is just some extra gravy.

[SteveWright1]

STEVE! That's awesome you got 7 at 275!! Great job! Rock on man!!

I wouldn't worry too much about the issues with the BBB sets (like you mentioned to me). That's a heck of a lot of work at the main lift and the BBB is just some extra gravy.

Thanks Eric
totally agree, session in general was very good and effort expended in main work is the most important
it was a bit of a shock to the system when weight I have been using as 1st or 2nd work sets would not come off the floor after the 1st or 2nd set LOL

[SteveWright1]

Minor adjustment required for this weeks training due to early appointment tomorrow, option were A - delay training and start 3+ week on Wedneday ( thus 3 days rest between that and 5+ week completed Saturday) or B - train today, rest tomorrow and train Wednesday

Option B chosen
Monday January 11th - 5/3/1 OHP 3+ session
Vitality gym, 6.00 am start, Dowins and sleeves, light squatting as accessory today
rain was heavy, clothes soaked, cycle to gym for warm up LOL

OHP alternated with heavier Lat Pulls
OHP 65lb x 5 [10]
LP 120lb x 5
OHP 75lb x 5 [10,2.5]
LP 120lb x 5
OHP 80lb x 3 [10,2.5,1.25]
LP 120lb x 5
OHP 85lb x 3 [10,10]
LP 120lb x 5
OHP 95lb x 3 [10,10,2.5] 2 minds here, should have been 90lb, but chose 95lb to make BBB seem easier at 90lb later
LP 120lb x 5
OHP 100lb x 3+ [10,10,2.5,1.25] I took //5// which I was pleased with due to heavier lat pulls today and heavier 2nd work set

BBB 5x 5 at 80% = 90lb with Lat Pulls lighter weight x 10
started with Lat Pulls

LP 100lb x 10
OHP 90lb x 5 (10,10,1.25]
LP 100lb x 10
OHP 90lb x 5
LP 100lb x 10
OHP 90lb x 5
LP 100lb x 10
OHP 90lb x 5
LP 100lb x 10
OHP 90lb x 5 - Included 2 x slight dip push presses to complete

Prehab
In/ outs x 15,15,15
Up/Downs x 15,15,15

Pec dec shoulder stretch
Peg 7 x 15
Peg 6 x 15
Peg 5 x 15 - just what the doctor ordered, stiff shoulders loosened up and squatting can now commence

Squats - light weight up to and including heaviest warm up weights or slight over
90lb x 5 [what was on the bar still)
105lb x 5 [10,10,10]
125lb x 5 [10,10,10,10]
145lb x 5 [10,10,10,10,10]
155lb x 5 [10,10,10,25]
175lb x 5 [10,10,10,25,10]
155lb x 5 [10,10,10,25]
145lb x 5 [10,10,10,10,10]

left it at 40 reps for today, tomorrow will be work related forced rest day thus a bit over warm up sets done with the 175lb set, but with the day extra recovery should be fine for actual 3+ squat session Wednesday

[wishiwasdivin]

A ton of work today Steve, enjoy your rest day

[Hammerhagen]

Nice work Steve, I like how you've added squats as an accessory. I think I will do the same on my OHP day. Does it interfere with your deadlift day at all?

[SteveWright1]

A ton of work today Steve, enjoy your rest day

Thanks Carl, those sets of 5 lat pulls between the OHP sets felt like highlights for me other than the 5 on 3+ set OHP
those lat pulls are 50lb heavier than I have been doing between OHP sets, yet did not negatively effect my OHP - so I may stick at that weight for a while and see if it actually helps my pressing rather than compromise it

Nice work Steve, I like how you've added squats as an accessory. I think I will do the same on my OHP day. Does it interfere with your deadlift day at all?

Thank you Hammerhagen
it has taken me some trial and error to find a manner of getting squats in 3 times each week without it affecting main exercises and yes in the past, I do feel my deadlift sessions had been negatively affected by squat volume/ weight done prior
I changed the order of exercises on the 4 days as follows, OHP, Squat, Bench, Deadlift
I target squats on OHP, Squat and Deadlift day - leaving Bench day typically squat free ( made an exception last week due to resent Deads and thus lighter weight than I had been failing to get for a few weeks)
in addition I do 1 heavy squat session only each week (Squat day itself)
OHP day I will limit to light weight squats ( warm up sets)
Deadlift day I will push for medium to heavyish for me weights and go up to 1st or maybe 2nd work set weights
with normal 2 days rest after deadlift day before starting cycle again, those heavyish squats should not affect next cycle OHP day ( back fatigue would be the issue for me if I am not carefull)

[Hammerhagen]

Thanks for the info Steve I like your approach

[mirroroferised]

Nice soaking wet session Steve!!

Nice work Steve, I like how you've added squats as an accessory. I think I will do the same on my OHP day. Does it interfere with your deadlift day at all?

I think Steve squats so much now that not squatting interferes with his days

[viccles007]

Nice OHP's and squats Steve! You definitely earned those rest days

[RT1957]

Nice work getting 5 on your 3+ set Steve....looks like OHP is on the rise.....The lat pulldown super sets are a nice additiion.....squats noted

[SteveWright1]

Thanks for the info Steve I like your approach

welcome Hammerhagen and thank you

Nice soaking wet session Steve!!



I think Steve squats so much now that not squatting interferes with his days

Squat withdrawal sessions are real Dave
more than 2 days without squatting and I do start to get impatient to be back in the gym

Nice OHP's and squats Steve! You definitely earned those rest days

Thanks Doctor V
I would prefer to squat tomorrow though, always better for me the day after training as DOMs for me kick in 2 days after a training session typically, thus by only having 1 days rest between 1+ deadlift day and today, I stayed ahead of them

Nice work getting 5 on your 3+ set Steve....looks like OHP is on the rise.....The lat pulldown super sets are a nice additiion.....squats noted

Thanks Ron
yes 5 is an Equal PR with reps at 100lb and there was not a 6th in me today, but maybe next cycle on 5+ day I can get 1 more ( if I may the set of 5 prior to it the 90lb as written)

[fittofattofit]

You're making a nice steady progression on those OHPs Steve, and really good to see that shoulder prehab and stretching happening
Needless to say, love to see those squats sneaking in at the end

[SteveWright1]

You're making a nice steady progression on those OHPs Steve, and really good to see that shoulder prehab and stretching happening
Needless to say, love to see those squats sneaking in at the end

Thanks Andrew
I found those shoulder rotations really helped with recovery when I had shoulder issue that basically stopped me being able to press anything beyond warm up reps without pain, so I decided to keep them in as often as possible, they are very light weight so are not in any way taxing and if done after the pressing they will take any stiffness out of the shoulder area thus making the bar on my back less uncomfortable than it could be if I had not done them 1st
that pec dec and reverse pec dec works the same for me, very light weight, just some resistance that I do not fight , just allow it to take my arms as far as the machine settings will let them go.

[fittofattofit]

Thanks Andrew
I found those shoulder rotations really helped with recovery when I had shoulder issue that basically stopped me being able to press anything beyond warm up reps without pain, so I decided to keep them in as often as possible, they are very light weight so are not in any way taxing and if done after the pressing they will take any stiffness out of the shoulder area thus making the bar on my back less uncomfortable than it could be if I had not done them 1st
that pec dec and reverse pec dec works the same for me, very light weight, just some resistance that I do not fight , just allow it to take my arms as far as the machine settings will let them go.

Having avoided most rehab type work through many years of training and having suffered the consequences, I highly recommend your approach

[SteveWright1]

Having avoided most rehab type work through many years of training and having suffered the consequences, I highly recommend your approach

I did not bother until I had shoulder issue Andrew, I was ignorant of many aspects, did what was written on the routine with maybe some extras, but never had an understanding of the matching pulls and presses etc that I now realise may well have been my issue
I would do Bench, Rows and then incline bench and thus many more pressing reps than pulls
I have addressed the above by doing alternate sets of Lat Pulls with OHP and I also do face pulls on bench day in addition to rows

[shaneinga]

Great looking workout Steve. SOHP numbers are looking great with tons of volume hit. Squats looking good man.

Don't you hate it when stuff like work gets in the way.

[SteveWright1]

Great looking workout Steve. SOHP numbers are looking great with tons of volume hit. Squats looking good man.

Don't you hate it when stuff like work gets in the way.

Thanks Shane
SOHP went pretty good today, I have done 5 reps at that weight previously and also 5 reps at 105, but never progressed beyond that as such with 3 reps my best at 110 and not a single rep as yet at 115
I would like to get more than 5 reps at 100 next cycle on 5+ day, a 6th would be a PR

its not so much the work that is the issue, it is occasionally the amount of travelling needed to facilitate it, tomorrow has me travelling a lot of time to and between factories, and an early start is better for my family time than a late finish.

[PtReyesGreg]

Nice workout Steve. That is some good weight moved and some impressive volume on the OHP. Nice work on the lat pulls and squats too. It looks like you made a good choice in choosing Option B.

[SteveWright1]

Nice workout Steve. That is some good weight moved and some impressive volume on the OHP. Nice work on the lat pulls and squats too. It looks like you made a good choice in choosing Option B.

Honestly Greg
Option A was hypothetical really, as 10 times out of 10, it was always going to be option B for me
if I can walk unaided, I am training 1 day early rather than 1 day late
Lat pulls when alternated with OHP sets, feel more like a break from work as opposed to work in their own right
I am getting more volume in with them these days due to alternate set work making them seem to much easier than they are when doing 5 sets of 10 with nothing harder between each set .

[PtReyesGreg]

Honestly Greg
Option A was hypothetical really, as 10 times out of 10, it was always going to be option B for me
if I can walk unaided, I am training 1 day early rather than 1 day late
Lat pulls when alternated with OHP sets, feel more like a break from work as opposed to work in their own right
I am getting more volume in with them these days due to alternate set work making them seem to much easier than they are when doing 5 sets of 10 with nothing harder between each set .

Hah! I hear you there Steve...I am an option B kind of guy too.

That is interesting about alternating the OHP with Lat Pulls. I might have to incorporate something like that too. I love combining exercises for antagonistic muscles like that in when I can, and that seems like a great pairing.

[SteveWright1]

Hah! I hear you there Steve...I am an option B kind of guy too.

That is interesting about alternating the OHP with Lat Pulls. I might have to incorporate something like that too. I love combining exercises for antagonistic muscles like that in when I can, and that seems like a great pairing.

yep option B is the only option in the absence of illness/injury/ 3rd party requirements etc LOL
Ron introduced me to the alternating presses with pulls style of training
I was always worried that any work I did between sets of the main exercise for the day,would compromise my ability to get through the main exercise , so I always did OHP, OHP BBB and then Lat pulls
I have found that the reverse has been true for me and the Lat pulls between sets of OHP have in fact helped the OHP rather than hinder them, my arms feel fatigued after just finishing a set of OHP, the Lat pulls seem to take that fatigue away and prime me for the next OHP set
definitely give it a try

[JohnButz]

Awesome overhead pressing Steve!

[DocJekyll]

Looks like you are making steady progress on OHP Steve. That was some good work put in, especially with the LP in between your sets. OHP tires me out pretty quickly.

Glad to see you got that 275 for 7! Nice pulling!

[SteveWright1]

Awesome overhead pressing Steve!

Thanks John
that 5th rep on the final set certainly got the job done today

Looks like you are making steady progress on OHP Steve. That was some good work put in, especially with the LP in between your sets. OHP tires me out pretty quickly.

Glad to see you got that 275 for 7! Nice pulling!

Thanks Doc
OHP is certainly the toughest of the 4 main exercises I do each week, I do find I am very red faced after the heavy work sets and also on the final couple of sets of 5 x 5 work
thanks on that 275lb x 7 Er Ex calculator puts me at 330lb based on that, which is the highest estmated single rep max figure I have achieved
not that I expect to move 330lb as yet, as I do find in my case the Single rep max calculations do not seem to take into account that I am me LOL ?

[BuffMother]

You are getting stronger all the time-- keep pushing into the heavier weights!

[raynerd]

Strong pressing Steve! Loads of volume done between the presses and lat pulls and solid work in the squats!