Zem1's training log

[zem1]

Thursday
High Bar Squats:
1. 122.5 x4 (video)
2. 130.0 x4 (video)
3. 115.0 x4
4. 115.0 x4
5. 115.0 x4

T-shirt Press:
1. 80.0 x4
2. 80.0 x4
3. 80.0 x4 @5.5

Incline DB Press:
1. 30.0 x8
2. 30.0 x8
3. 30.0 x8
4. 30.0 x8 @8

Barbell Row:
1. 65.0 x10
2. 65.0 x10
3. 65.0 x10
4. 65.0 x10 @7

Lying EZ-Bar Triceps Extension:
1. 30.0 x10
2. 30.0 x10
3. 30.0 x10
4. 30.0 x10 @8

https://youtube.com/shorts/6ERFItqDTUg?feature=share

https://youtube.com/shorts/a9ii6Zt7BEc?feature=share

[SnakePlissken]

Very curious what a T shirt press is

[zem1]

Very curious what a T shirt press is

It’s a pause bench but you try to touch your T-shirt only, so no resting the weight on your chest itself. Meant to build power off the chest apparently.

[SnakePlissken]

Very curious what a T shirt press is

It’s a pause bench but you try to touch your T-shirt only, so no resting the weight on your chest itself. Meant to build power off the chest apparently.

Intresting, just never heard of it being called that before. Usually on TnG bench I "touch the shirt" though to keep that control in there.

[zem1]

Saturday
Deadlifts:
1. 145.0 x3
2. 155.0 x3
3. 165.0 x3
4. 175. X3 @8 (video)

1ct Comp Bench:
1. 90.0 x4 @7
2. 92.5 x4 @8
3. 85.0 x5
4. 85.0 x5
5. 85.0 x5 @9

Better than last week.

Leg Press:
1. 162.5 x8
2. 162.5 x8
3. 162.5 x8 @7.5

Pull Ups:
1. BW x12
2. BW x12
3. BW x10 @9

Lying Leg Curls:
1. 52.0 x8
2. 52.0 x8
3. 52.0 x8 @9

https://youtube.com/shorts/NeDLu8SUZns?feature=share

[MarkKO]

Very curious what a T shirt press is

It’s a pause bench but you try to touch your T-shirt only, so no resting the weight on your chest itself. Meant to build power off the chest apparently.

Intresting, just never heard of it being called that before. Usually on TnG bench I "touch the shirt" though to keep that control in there.

I've seen it described as a Spoto press except you hold it skimming your shirt instead of around a board off your chest

[SnakePlissken]

Very curious what a T shirt press is

It’s a pause bench but you try to touch your T-shirt only, so no resting the weight on your chest itself. Meant to build power off the chest apparently.

Intresting, just never heard of it being called that before. Usually on TnG bench I "touch the shirt" though to keep that control in there.

I've seen it described as a Spoto press except you hold it skimming your shirt instead of around a board off your chest

Isn't a Spoto Press when it's a few inches off the chest though? Like a board press without the board.

[zem1]

The t-shirt press is exactly as Mark described; so similar to the spoto press but much closer to your chest, without touching. Spoto press is 1-2 inches off the chest if I understand correctly.

[MarkKO]

Very curious what a T shirt press is

It’s a pause bench but you try to touch your T-shirt only, so no resting the weight on your chest itself. Meant to build power off the chest apparently.

Intresting, just never heard of it being called that before. Usually on TnG bench I "touch the shirt" though to keep that control in there.

I've seen it described as a Spoto press except you hold it skimming your shirt instead of around a board off your chest

Isn't a Spoto Press when it's a few inches off the chest though? Like a board press without the board.

Pretty much. TBH either option probably works really well provided your technique is decent.

[zem1]

New 5-week block starts today, first session in the books and I'm really enjoying the new movements.

Monday
Mid Bar Squats:
1. 130.0 x1 @<5
2. 102.5 x8
3. 102.5 x8
4. 102.5 x8
5. 102.5 x8 @6

We're trying a bar position a little further down my back, with the aim of helping me keep my knees forward when rising from the hole. Felt good.

TNG Bench:
1. 90.0 x3 @6
2. 75.0 x8
3. 75.0 x8
4. 75.0 x8 @7

Haven't done a classic touch-and-go bench in forever! Should be able to add weight quickly.

Banded Monster Walks:
1. RIR2
2. RIR2
3. RIR2

Barbell Push Press:
1. 45.0 x6
2. 45.0 x6
3. 47.5 x5 @7

Never done these before, was always a strict press guy. Should be able to add weight quickly.

DB Curls:
1. 12.5 x15
2. 12.5 x15
3. 12.5 x12 @8

Tricep Rope Pushdowns:
1. 35.0 x15
2. 35.0 x15
3. 35.0 x15 @8

[zem1]

Tuesday
Sumo Deadlifts:
1. 145.0 x3
2. 145.0 x3 (video)
3. 145.0 x3
4. 145.0 x3
5. 145.0 x3 @<6

Better than last week. I tried a"top down" approach to setting up this week and the position felt much better.

Stiff-legged Deadlifts:
1. 110.0 x8
2. 110.0 x8
3. 110.0 x8 @7

Some deadlift volume, given the Sumo is light to practice technique.

Walking DB Lunges:
1. 40.0 x10
2. 40.0 x10
3. 40.0 x10 @8

These were new and I really didn't enjoy them. I'll probably return to Hack Squats from next week honestly.

Chest Supported Rows:
1. 53.5 x12
2. 53.5 x12
3. 53.5 x12 @8

DB Lateral Raises:
1. 9.0 x12
2. 9.0 x12
3. 9.0 x12 @8

Russian Twists:
1. 10.0 x12
2. 10.0 x12
3. 10.0 x12 @<6

Wanted to try out a new ab movement, will need to add quite some weight to these next week to get to the prescribed RPE.

Here's my Sumo video, feedback on technique most welcome as I am strongly considering switching wholly to Sumo moving forward.

[MarkKO]

Don't discount single leg work. It can be very useful indeed. It does suck, though. You can't get away from that. The benefits outweigh the suck however.

[zem1]

Thursday
High Bar Squats:
1. 115.5 x5
2. 122.5 x5 @6.5 (video)
3. 110.0 x5
4. 110.0 x5
5. 110.0 x5

T-Shirt Bench:
1. 82.5 x4
2. 82.5 x4
3. 82.5 x4 @6

Incline DB Press:
1. 27.5 x10
2. 27.5 x10
3. 27.5 x10
4. 27.5 x10 @8

Seated Cable Row:
1. 62.5 x12
2. 62.5 x12
3. 62.5 x12
4. 62.5 x12 @6

Cable Bicep Curl:
1. 28.5 x12
2. 28.5 x12
3. 28.5 x12
4. 28.5 x12 @8

[zem1]

Don't discount single leg work. It can be very useful indeed. It does suck, though. You can't get away from that. The benefits outweigh the suck however.

Fair enough, I'll give it at least one more go next week - I'm more familiar with the movement now at least.

[MarkKO]

The balance is usually a major deterrent. I'm clumsy AF anyway so flailing around wasn't a big deal for me until I got better at them.

[zem1]

Saturday
Deadlifts:
1. 145.0 x5
2. 152.5 x5
3. 160.0 x5 @7 (video)

Felt somewhat clunky, perhaps a consequence of splitting my volume between Sumo and Conventional now.

1ct Comp Bench:
1. 87.5 x4
2. 90.0 x4 @8
3. 82.5 x6
4. 82.5 x6
5. 82.5 x6

Went well enough. Pause Bench still crushes me :'(

Leg Press:
1. 142.5 x10
2. 142.5 x10
3. 142.5 x10 @7

Lat Pulldowns:
1. 52.0 x12
2. 52.0 x12
3. 52.0 x12 @7

Lying Leg Curls:
1. 47.0 x10
2. 47.0 x10
3. 47.0 x10 @8.5

[zem1]

Monday
Mid Bar Squats:
1. 132.5 x1 @5.5
2. 105.0 x8
3. 105.0 x8
4. 105.0 x8
5. 105.0 x8 @6.5

TNG Bench:
1. 92.5 x3 @6.5
2. 77.5 x8
3. 77.5 x8
4. 77.5 x8 @7.5

Band Monster Walks:
1. RIR1
2. RIR1
3. RIR1

Barbell Push Press:
1. 50.0 x6
2. 50.0 x6
3. 50.0 x6 @7

DB Curls:
1. 12.5 x15
2. 12.5 x15
3. 12.5 x14 @8

Tricep Rope Pushdowns:
1. 40.0 x15
2. 40.0 x15
3. 40.0 x15 @8

https://youtube.com/shorts/_d1vjBo-m88?feature=share

[zem1]

Tuesday
Sumo Deadlifts:
1. 150.0 x3 (video)
2. 150.0 x3
3. 150.0 x3
4. 150.0 x3
5. 150.0 x3 @<6

First week trying out hookgrip, felt decent actually.

Stiff-legged Deadlifts:
1. 115.0 x7
2. 115.0 x7
3. 115.0 x7 @7

Walking KB Lunges:
1. 32.0 x10
2. 32.0 x10
3. 32.0 x10 @7

Much better than last week, barefoot (socks) and with kettlebells.

Chest Supported Rows:
1. 55.0 x12
2. 55.0 x12
3. 55.0 x12 @8

DB Lateral Raises:
1. 9.0 x12
2. 9.0 x12
3. 9.0 x12 @7.5

Russian Twists:
1. 15.0 x12
2. 15.0 x12
3. 15.0 x12 @7

https://youtube.com/shorts/dm8vZ_glazs?feature=share

[zem1]

Thursday
High Bar Squats:
1. 120.0 x5
2. 127.5 x5 @7.5 (video)
3. 112.5 x5
4. 112.5 x5
5. 112.5 x5

T-Shirt Bench:
1. 85.0 x3
2. 85.0 x3
3. 85.0 x3
4. 85.0 x3 @5.5

Incline DB Press:
1. 30.0 x9
2. 30.0 x9
3. 30.0 x9
4. 30.0 x9 @8.5

Seated Cable Row:
1. 66.0 x12
2. 66.0 x12
3. 66.0 x12
4. 66.0 x12 @7

Cable Bicep Curl:
1. 35.0 x12
2. 35.0 x12
3. 35.0 x12
4. 35.0 x12 @8

[zem1]

Saturday
Deadlifts:
1. 145.0 x5
2. 155.0 x5
3. 162.5 x5 @7 (video)

I can see my form is degrading a bit now I'm only practicing the movement once each week. Still, I expect to switch fully to Sumo in the near future so its not a big deal so far from my next competition.

1ct Comp Bench:
1. 87.5 x4
2. 90.0 x4 @7
3. 82.5 x6
4. 82.5 x6
5. 82.5 x6

Felt notably better than last week.

Leg Press:
1. 147.5 x10
2. 147.5 x10
3. 147.5 x10 @7

Lat Pulldowns:
1. 59.0 x12
2. 59.0 x12
3. 66.0 x12 @8

Lying Leg Curls:
1. 47.0 x10
2. 47.0 x10
3. 47.0 x10 @7.5

Accessories went better than last week too.