Unleashing the beast, one rep at a time ... and other mischief

[Lou1se]

WoW! That was an awesome lift! Way to go lilOwl!

I hope you post this somewhere for everyone to see.


Tried to rep but on spread.

[tina722]

Sorry to hear about all your health issues. I'm really impressed with your dedication in the gym.

And congrats on the 100kg squat!! (especially beltless! )

[KellyP92]

Congrats!!!

Amazing 100kg squat right here!!

Inspirational strong lady!!

[lilOwl]

WoW! That was an awesome lift! Way to go lilOwl!

I hope you post this somewhere for everyone to see.


Tried to rep but on spread.

Thanks Lou1se! I'll try finding a right thread, as I'm sure we have one, I'm just a bit lost in the forums half the time

[lilOwl]

Sorry to hear about all your health issues. I'm really impressed with your dedication in the gym.

And congrats on the 100kg squat!! (especially beltless! )

Thanks Tina! I think the gym time is actually helping a lot, at least to take my mind off of the issues. And I think I was so psyched I completely forgot about the belt, usually I always have it on for heavy sets!

[lilOwl]

Congrats!!!

Amazing 100kg squat right here!!

Inspirational strong lady!!

Kelly thanks! I think you're right on track to squatting just as heavy, you're progressing really well!



BENCH DAY

bench
bar x 10
30kg x 8
40kg x 6
50kg x 3
55kg x 2
57,5kg x 1
55kg x 2, 2
50kg x 5, 5, 5

Wide grip lat pulldown
70kg x 6, 6, 5, 4

Push press
bar x 10
30kg x 6
35kg x 6, 6, 6

Incline bench
30kg x 8
35kg x 6, 6, 6

Face pulls
50kg x 10
55kg x 8, 8, 8

Incline close grip benchpress
25kg x 6, 6, 6

Cable lat pullover
50kg x 8, 8, 8

EZ curl
22kg x 10, 10, 10

Triceps rope pulldown
30kg x 8, 8, 8

+ 15 minutes on the bike


Today was a reminder of the fact that I did in fact do quite a bit of benching on Monday I was soooore. I'm actually sore all over - legs, back, abs, you name it. My workout wasn't all that crazy last time, so maybe it's simply from maxing out on the squat? Not sure but I just went a bit lighter today which felt just as good.

[lilOwl]

SQUAT DAY

Squat
bar x 10
40kg x 6
60kg x 4
70kg x 2
80kg x 2
85kg x 1
90kg x 1
85kg x 2
80kg x 4, 4, 4, 4, 4

Glute bridges
110kg x 10
120kg x 8
130kg x 8, 8, 8

Leg extensions
77kg x 5, 5, 5, 5, 5

Sumo DL
75kg x 5, 5, 5, 5, 5

Abductor machine
40kg x 12, 12, 12, 12, 12

+ 15 minutes on the recumbant bike

Should have done the deadlifts before the glute bridges, my hams were really tired arleady so the DLs weren't as explosive as I'd like. Kept the safeties off for all sets but 90kg and it makes a real difference - I go much deeper and don't lean forward as much while it also feels less heavy.

In other news, I found out I have PCOS yesterday. I kind of feel like a train wreck lately. Generally speaking, my energy levels are up and I don't feel too off at the moment. Needless to say it's been a rough couple of months but I'm plowing along. As of today, I've finally committed to entering a meet as well. I think I need the distraction anyway. It's going to be just a benching affair, so no squatting or deadlifting and I have no intention of backing out unless I feel like absolute garbage. I won't be doing any extra preparations or anything, I am going to come in and just enjoy myself. So April 6th, here I come.

[KellyP92]

Kelly thanks! I think you're right on track to squatting just as heavy, you're progressing really well!

Thank you !! Great to hear some encouragement ... can't wait till I get to that 100kg squat Maybe I should make it a goal... BULK UNTIL I CAN SQUAT 100KG!! hmmmm maybe

In other news, I found out I have PCOS yesterday. I kind of feel like a train wreck lately. Generally speaking, my energy levels are up and I don't feel too off at the moment. Needless to say it's been a rough couple of months but I'm plowing along. As of today, I've finally committed to entering a meet as well. I think I need the distraction anyway. It's going to be just a benching affair, so no squatting or deadlifting and I have no intention of backing out unless I feel like absolute garbage. I won't be doing any extra preparations or anything, I am going to come in and just enjoy myself. So April 6th, here I come.

Glad to hear you got a diagnosis from the docs, at least you know what it is now... The fact that you are a dedicated gym go-er/lifter is the best thing for it though, in your case it's most likely got nothing to do with your lifestyle but more about those bloody hormones/genetics... unfortunately we cant change these things (although a lot of the time we wish we could!) Keep positive in here!!

Congrats on committing to the meet too, Something to focus on ... your gonna kill it !

[lilOwl]

Thank you !! Great to hear some encouragement ... can't wait till I get to that 100kg squat Maybe I should make it a goal... BULK UNTIL I CAN SQUAT 100KG!! hmmmm maybe



Glad to hear you got a diagnosis from the docs, at least you know what it is now... The fact that you are a dedicated gym go-er/lifter is the best thing for it though, in your case it's most likely got nothing to do with your lifestyle but more about those bloody hormones/genetics... unfortunately we cant change these things (although a lot of the time we wish we could!) Keep positive in here!!

Congrats on committing to the meet too, Something to focus on ... your gonna kill it !

It was so ridiculous though, the doc was like "Well, you should eliminate sweets as much as possible. And include regular physical activity. That should help a lot." Geez, thanks. Anything else I could do to help? I'm not sure how we're going to tackle it because I can't get any hormonal therapy due to already getting deep vein thrombosis two years back (supposedly from BCP). And the doc says it probably isn't linked to the other digestive issues I've been having, unless I've developed some sort of intolerance as a consequence of PCOS. So I'm still waiting for more news on that front. I feel better though, so staying positive!


OVERHEAD PRESS DAY

Push press
bar x 10
25kg x 5
30kg x 5
35kg x 3
40kg x 2
45kg x 1 PR! (And heavy as hell. Damn.)
42.5kg x 4, 4, 4, 4
35kg x 8, 8, 8

Chin ups
bw + 5kg x 4, 4, 3, 3
bw x 4, 4

Bench
30kg x 6
40kg x 6
45kg x 6, 5, 5, 5

Reverse pec dec
55kg x 8, 8, 8

DB upright row
14kg DB x 8, 8, 8

Overhead press from pins
bar x 5
25kg x 5
30kg x 2
35kg x 1, 1, 1
30kg x 4, 3, 3

Triceps rope rulldowns
30kg x 8, 8, 8

+ 20 minutes of treadmill walking


Today felt heavy but then again, it's been 2 weeks since my last OHP day. Time is seriously flying by. I also think I need to start wearing my DL/SQ shoes on OHP days as well, I almost toppled over trying to balance myself today. It won't be long before I have no use for my running shoes anymore ... I don't think I have done any running since August or something. I'm not much into running anyway because I get bored out of my mind really fast but I do kind of miss it every now and then. I feel like a get a real adrenalin rush and I always feel so SO exhausted after ... like a near death experience, just more traumatic haha

[KellyP92]

^^^ if it felt heavy then your defo working your bum off and it will all be worth it!

Hmmmm about other stuff to do about the PCOS, I think you have covered it all... I am no expert (I'm used to counselling women with it trying to conceive not just generally ) so as your doc says about rubbish foods and exercise etc ... But again you already do all this!! Hopefully the extra investigations can tell you more about it with the possible food intolerance stuff?!

[lilOwl]

DEADLIFT DAY

DL
bar x 10
40kg x 8
60kg x 6
80kg x 3
90kg x 3
100kg x 1
90kg x 4, 4, 4

DB rows
30kg DB x 8, 6, 6

Snatch grip DL
70kg x 3, 3, 3

Slow ATG squat
60kg x 8, 8, 8

Bent over BB rows
45kg x 8, 8, 8


Yesterday was really really rushed. I had almost no time but decided to cram a workout in anyway so I kept my rests at a minimum and I was gasping for air the entire time. Was feeling pretty beat as well since I only had 4 hours of sleep (got to bed at 5 in the morning ugh).

[lilOwl]

BENCH DAY

bench
bar x 10
30kg x 8
40kg x 6
50kg x 3
55kg x 1
60kg x 0, 1

Wide grip lat pulldown
70kg x 7, 6, 6, 5, 5, 5

Push press
bar x 10
25kg x 8
30kg x 6
35kg x 8, 8, 8

Pec dec
55kg x 8, 8, 8

Face pulls x 50kg x 10, 10, 10

EZ curls
22kg x 10, 10, 10

Overhead triceps extensions (with a plate)
10kg x 15, 12, 12


Yesterday was on par with my last session in terms of energy levels and limited gym time. Was operating on almost no sleep again so the strength just wasn't there. I actually attempted 62,5kg on the bench as well, twice. Failed twice too lol. As of today, I'm enforcing a self imposed curfew I need to get back to my old sleeping schedule because my training is taking a toll and I really hate that.

[KellyP92]

Your bench is soooooo awesome!!!
Just putting that out there

Hope the sleep is getting better too!!!

[lilOwl]

^ Yes Kelly, I slept pretty much all through the weekend lol, that was some heavy duty catching up but it felt sooo good I managed to get myself to the gym yesterday and I barely knew what I was doing, I was half asleep and puffy as all hell from the sleep overload haha. And the gym was really crowded, I guess everyone is in a hurry to burn off their Easter fluff

SQUAT DAY

Squat
bar x 10
40kg x 6
60kg x 4
70kg x 2
80kg x 2
85kg x 3, 3, 3
60kg x 10, 10

Low box squat
60kg x 5, 5, 5, 5

Sumo DL
77,5kg x 4, 4, 4, 4, 4

Glute bridges (very slow)
110kg x 10, 10, 10

Leg extensions
77kg x 5, 5, 5, 5, 5


Abductor machine
40kg x 15, 12, 10

+ 10 minutes on the recumbant bike

[lilOwl]

Not much going on in the journal these days but there are big changes coming this way. As of next week, I am officially training with a powerlifting coach, 3x a week. Since I already have my yearly gym pass I will coordinate a plan with him so that I can at least take some advantage of it till it expires but the bulk of training will be done in a different gym now. I had my first session with the trainer today and it was pretty awesome. He didn't go into detail about it yet but the plan is pretty much to follow Westside barbell. He already gave me some great tips to tweak my BP form and I finally bumped up my bench PR to 65kg today SO HAPPY!!! I am keeping my fingers crossed that I can nail it at the meet this Saturday as well.


Basically, my split will be changing and my volume will probably be decreased dramatically but for the first time in a LONG time I can honestly say that I'm totally OK with that. I am ready to fully commit to a plan that is focused completely on performance goals and I think working with a coach will help me greately. I feel like my own vanity has been keeping me away from getting stronger because I always feel like I need to be doing more. Whenever I end up skipping an excersise or two, I feel like I had a bad session and I really need to get out of the mindset that more=better, especially when it comes to gaining strength. So no more excuses, bring on the heavy work

[lilOwl]

Just checking in to say that I ended up doing the GPA meet today, even though I was almost ready to back out again I spent the last two days feeling sore all over (maxing out on Thursday was a bad idea, obviously) and didn't really feel all that prepared but this was the first time I've ever competed in anything so I gave it a go just for the sake of gettting my feet wet.

My first try was 57.5kg and I got three whites. Didn't feel heavy at all. Second try was 60kg which felt heavy but not extremely so, got all whites again. I knew I wouldn't be able to get 65kg with a proper pause so I went for 62.5kg on my third attempt. It was a fail and I think most of it came from the fact that my form broke down a bit. The setup wasn't perfect since I could not keep my feet positioned well enough (the floor was wooden and felt really slippery, no rubber or anything) and didn't really use any leg drive and on the push I started to open my elbows up too soon because of it. I might have gotten away with a touch-and-go but with the pause I fell victim to the bar lol

Regardless, the experience was great and I don't regret doing it at all. What I regret is the fact that there was almost no female competition and even that was split between classes so I can't say my gold is worth as much as everyone else's but it is what it is. Not my best lifts at all but the experience + the fact that I finally went through with something = priceless


Added bonus pic for LOLs

[lilOwl]

Today I went in for some lower body work since it's been a week since my last SQ day. I wanted to get the blood pumping but not go too crazy since I start my new program this week and don't want to be too sore in the very beginning. I am already feeling pretty beat after yesterday, which probably has more to do with the adrenalin rush than with the lifting itself. It's just a general sense of fatigue coupled with really sore back muscles which I like since I've noticed I only ever feel it in my back when I actually recruit it well during my bench.

Squat
bar x 10
40kg x 8
50kg x 6
60kg x 5
70kg x 4
80kg x 4, 4, 4, 6
70kg x 5, 5, 5

SLDL
60kg x 10
70kg x 6, 6, 6

Leg extensions
70kg x 6, 6, 6, 6

Leg curls
35kg x 6, 6, 6, 6


I was toying with my squat setup today and purposely went with a wider stance and a low bar position which is basically the opposite of what I've been doing up till now. I fully expected it to be harder in terms of hitting depth (last time a squatted with this wide a stance I could barely get to parallel comfortably) but to my surprise it wasn't a problem at all. I am going to give it a go the next time I go heavier as well just to see if it feels any better than my normal setup.

[lilOwl]

My digestive issues have kicked it into high gear this week and I have been feeling quite miserable. I haven't been able to start the new program yet, it's been pushed to next week and I only dragged myself into the gym today for some upper body work because I was going crazy just sitting at home feeling sorry for myself.

Also, I have to say that I am surprised by how tired the meet left me. I suppose it's mostly psychological and related to the mixture of stress/excitement/adrenaline but I have been feeling really tired after the whole deal. My whole back is still (!) a bit sore and it's been 5 days already. I can't imagine how I'd feel after a full meet but I guess I'll find out soon enough.


Push press
bar x 10
30kg x 6
35kg x 6
40kg x 5, 5, 5

"chinup" grip lat pulldown
70kg x 6, 6, 6

bench press
30kg x 10
40kg x 8, 8, 8

reverse pec-dec
55kg x 6, 6, 6

lat raises
8kg DBs x 8, 8, 8

triceps rope pulldowns
30kg x 10, 10, 10

Front raises
10kg plate x 10, 10, 10

+ 10 minutes walking on the treadmill

[lilOwl]

Got in some lower body work yesterday despite still not feeling too well. I didn't do a ton of stuff but it still took a long time, I ended up taking long rest periods because I was feeling all sorts of achey/stiff. I am also finally starting at the new gym on Wednesday which I'm really pumped about. I am looking forward to the change of pace and some extra motivation.

ATG Squats (low bar, wide stance)
bar x 10
40kg x 8
50kg x 6
60kg x 5
70kg x 4
80kg x 3, 2
60kg x 5, 5, 5

Rack pulls, below the knee
40kg x 8
60kg x 5
80kg x 5
90kg x 4
100kg x 3
110kg x 1
115kg x 1
120kg x 1

DB rows
30kg DB x 6, 6, 6

Leg extensions
63kg x 8, 8, 8

BB Good mornings
40kg x 8, 8, 8

Abductor machine
40kg x 10, 10, 10


Felt relatively weak on my lifts today but still wanted to do some heavy pulling since it's been quite a while since I did any. Went with rack pulls instead of conventional deads for a change, I can't even remember the last time I did those (probably some time in December). By the time I was pulling 100kg it had already started to feel really heavy but I wanted to hit a new max. I've never gone over 110kg yet so I am more than happy to be able to hit 120kg, which is a 10kg PR even on a ****ty day Can't wait to see the numbers go up in the following months, fingers crossed!

[tina722]

Nice job on the meet! I hope you are feeling more recovered now.

And great workouts - I love seeing how strong you are. How do you like the new gym?

[lilOwl]

Thanks Tina, I'm feeling a million times better right now! Finally got my hands on a foam roller today at the new gym too and beat the crap out of my knots and stiffness, so good. I actually love the new gym, it's basically an oly lifting gym so barbells, plates, racks, lots of chalk and some basic equipment - no machines at all (well we do have this one cable pulley thing but it's not even stacked, you need to stack it manually lol). So I'm definitely going back to basics but I feel good about it! And I love watching the oly lifters between my sets, those guys are serious beasts.

I had my first real WSB session today, time for Lower body ME (max effort)

Rack pulls
bar x 8
40kg x 8
60kg x 5
70kg x 4
80kg x 3
90kg x 3
100kg x 3
105kg x 3

Good mornings
bar x 10
40kg x 8
45kg x 8, 8, 8

Hanging leg raises
15, 15, 15

Lunges, per leg
15, 15, 15


I got many form tips today, nothing really major or too critical but the coach told me what I already knew, which is that I am still using a lot less leg drive than I could (and more importantly, should). Once I start to actually activate properly on my pulling I should see my numbers go up a lot more quickly. I think having someone there to correct me each and every time will make all the difference because sometimes I honestly can't even tell what it is exactly that was off about a certain lift, although I do feel that it was not up to par. Another thing that's kind of working against me is the fact that I'm super flexible - I use a way too big ROM on good mornings apparently and it's also not helping me on my pulling either. I will need to work on that a lot I think since I just go with the ROM that seems natural to me but apparently I need to really cut it down.

Speaking of cutting down, I am also finding it a bit difficult to control my high-volume tendencies and felt like I could have easily doubled what I did today. I guess it's more of a mental struggle than anything else but at least I'm seeking comfort in the fact that my recovery will be much much better

[lilOwl]

No chance to log in over the weekend but I managed to get in two sessions in the meantime.

Friday - Upper ME day

Floor press
bar x 8
30kg x 5
35kg x 5
40kg x 3
42.5kg x 3
45kg x 3
47.5kg x 3
50kg x 3

DB bench press
14kg DBs x 12, 12, 12, 12
(unsure about the weight of the DS, I assembled them myself so 10kg+handle and safeties)

Band assisted chins
10, 10, 10, 10

Triceps pulldowns
10kg plate x 15
15kg plate x 12, 10, 10

Shoulder raises - front + lateral + rear
2 sets with 2,5kg plates x 20+20+20

+ 10 minutes of rolling my upper back and shoulders with a tennis ball. ouch.


Saturday

Hack squat
40kg x 15
50kg x 15, 15, 15, 15

Standing leg curl, per leg
15kg x 12, 12, 12

DB rows (used wraps)
32kg DB x 10, 8

+ 7 sets (2 diff exercises) of ab work using a TRX and I have no idea how those exercises are called but my abs are sore as hell today.

I did my Saturday work in a small local gym that had some seriously questionable equipment I made it work somehow but the machines were not made for us short people and the leaverages felt a bit off. But either way, the coach told me to just do some lighter work with higher reps so it didn't matter all that much. Ready for some serious work back with the coach tonight.

[tina722]

New coach? Did you join a team? And do you have more plans for competing?

Nice workout, glad you made a good workout despite having sucky equipment.

[lilOwl]

^ Yeah, actually the OLY lifting gym I mentioned previously just started a new PL team in April and I decided it was time I got serious about it, so I joined! We're still a really small team and all of the other guys are starting out as beginners so I'm technically the only one in our "advanced" group (that sounds so weird to me, I don't consider myself advanced at all) which means I've got the coach all to myself three times a week - Mon, Wed, Fri The plan is to do a full meet at GPA nationals in the fall and hopefully pull off some decent numbers.

We were just discussing goals this week and he had me write down some actual numbers, which was sort of scary since it's much more real now and I just feel like I NEED to hit them - it's more of a commitment now than just something I've been wishing for. The 3-month goal is to get my SQ to 110kg, my BP to 65kg (proper long pause) and my DL to 120kg, which might be optimistic but he says it's totally doable. We'll see but if I actually progress this much I'll be just 5kg shy of the goal I set for myself when I opened the log back in December, which was a 300kg total. He's been giving me some really good advice and judging by how well he is's been correcting my form I think I can trust he knows what he's talking about. I know I could just do the WSB plan by myself but the coaching is a million times more useful than I ever imagined.

Monday - Lower Dynamic Effort

Box squat
bar x 8
40kg x 5
50kg x 3
60kg x 2, 2, 2, 2, 2, 2, 2, 2

Bulgarian split squat, per leg
15kg DBs x 8, 6, 6

Wide leg situps
15, 15, 15

BB overhand grip rows
35kg x 8, 8, 8

Reverse hypers
15, 15, 15

+ 15 minutes of stretching and foamrolling

I'm surprised because these workouts don't seem like much to me but they're making me pretty sore (though not tired, which is great) but that might have something to do with the rolling as well since I haven't been able to do that in what seemed like forever. The coach is pretty much a form nazi as well so I end up squeezing every last muscle throughout my workout and I can definitely feel it afterwards.

[lilOwl]

Upper DE day

Dynamic bench (closer grip than normally)
bar x 5
30 x 5
32,5kg x 3, 3, 3, 3, 3, 3, 3, 3
40kg x 3
45kg x 2
50kg x 1

Board press (closer grip)
40kg x 5
45kg x 5
50kg x 5
55kg x 5
60kg x 5

DB rows, per arm
16?kg DB x 15, 12, 12, 10

Face pulls, using two resistance bands at a time
15, 15, 15, 15

Front raises
10kg plate x 12, 12, 10
7,5kg plate x 12

+ rolling and stretching od course

I was paying extra attention to leg drive today. Some reps were great on the form front and those that weren't felt a lot heavier. I need practice and lots of it but once I manage to make a habit out of using my legs things should start feeling much much easier. Last set of board presses felt brutal but I pushed through. I already feel like my whole back is sore but the coach said I should be happy about that, means I'm setting up properly

[lilOwl]

Friday - Lower ME day

Rack pulls
bar x 8
50kg x 5
60kg x 5
70kg x 3
80kg 3
90kg x 3
100kg x 3
107,5kg x 3

Hip thrusts
bar x 8
30kg x 8
35kg x 8
40kg x 8
45kg x 8

Kettlebell DL
30kg KB x 10, 10, 10

Ab roller
10, 10, 10, 16

Neutral grip pullups
5, 5, 5, 5, 5
(some of these were assisted, more towards the end)


My hams are killing me, they're so sore today. Yesterday I was putting more emphasys on pulling back rather than up on rack pulls and my legs were finally engaging in the lift properly. It also makes a huge difference to actually have normal bumper plates as opposed to those edged ones we had at the previous gym. Now I can finally roll the bar out and back towards my shins before pulling and it really helps with activating my lower half at lift off.

[lilOwl]

Upper ME day

Floor press
bar x 8
30kg x 5
35kg x 5
40kg x 3
45kg x 3
50kg x 3
52,5kg x 3

DB french press
10kg DBs x 15, 15, 15, 15


Chins (some were assisted)
8, 8, 8, 8

Triceps pulldowns
15kg plate x 15, 15, 15

Shoulder raises - front + lateral + rear
2 sets with 2,5kg plates x 15+15+15

[lilOwl]

Tuesday - Lower Dynamic Effort

Low box squat
bar x 8
40kg x 5
50kg x 3
57,5kg x 3
65kg x 2, 2, 2, 2, 2, 2, 2, 2
75kg x 1
80kg x 1

Bulgarian split squat, per leg
15kg DBs x 6, 6
(had to stop cause I could feel a strain in my left hamstring)

Hip thrusts
35kg x 12
40kg x 11
45kg x 10

Wide leg situps
BW + 5kg x 15, 12, 6(++ without the plate)

Reverse hypers
15, 15, 15

BB oblique twists, per side
12, 12, 12

+ a whole lot of rolling to release some of the tension in my left hamstring

[lilOwl]

Upper DE day

Dynamic bench (closer grip than normally)
bar x 8
30 x 5
32,5kg x 3, 3, 3, 3, 3, 3, 3, 3
40kg x 1
45kg x 1
47,5kg x 1

High board press (closer grip)
50kg x 5
60kg x 5
67,5kg x 5
75kg x 5
80kg x 5
85kg x 5
90kg x 3

Seated rear delt raises
2,5kg plates x 15, 15, 15, 15, 15

DB rows, per arm
16?kg DB x 10, 10, 10, 10, 10

Triceps res. band pulldowns
20, 15, 15


+ rolling my back, shoulders, triceps and hams since my left hamstring still feels a bit achey whenever I get a good stretch in it

[lilOwl]

Did some accessory work in the gym I still belong to (but only manage to get to every once in a while now) which made me realize just how much I prefer the current one. The training environment is a complete opposite and I get way more motivated there as well, even without my coach giving me any extra support. I got a chance to use some of the equipment that my current gym lacks but honestly, I don't think it makes that much of a difference, even though it really is a pain in the a** having to assemble old and rusty DBs each and every time

Incline DB bench
18kg DBs x 8
20kg DBs x 8
22kg DBs x 8, 7

Seated DB shoulder press
14kg DBs x 8, 8, 8

DB French press
10kg DBs x 10, 10
8kg DBs x 10, 10

Triceps rope pulldowns
30kg x 10, 10, 10


Kept it light(er) today but didn't go too high in volume. I haven't done incline DB press in quite a while but I could still tell that my strength has definitely gone up in the meanwhile which is great, I think I still need some reassurance when it comes to trusting my new program.