Mood: Sadness, Part 1.
No 1RM testing.
No good arm pump.
Two reasons for delaying the 1RM.
When I calculated my Calculated 1RM based on the following formula:
Calc1RM=Weight x Reps x 0.0333 + Weight
…for each of my lifts, I tended to be a hair under 2/3/4 plates. So instead of making my first cycle 12 weeks, I decided to go with 16 weeks.
That and lately, with Squats, I noticed that my Abs want to push out against something and the only thing I have to push back is the waistband of my shorts. Which it is to say, it isn’t a lot.
With doing OHPs and Squats tonight, I got a chance to try out Wrist Wraps and see what’s all the fuss.
Here’s the workout:
- Overhead Press 2×5 97.5#
- Squats 2×5 245#
- Overhead Press 10 reps 97.5#
- Barbell Curl 5×8 85#
- Squats 10 reps 245#
- Standing Biceps Cable Curl 3×8 150#
- Cable Rope Overhead Triceps Extensions 3×8 150#
- Seated Dumbbell Inner Biceps Curl 3×8 25#
Going after that Arm pump and fell way short.
The last time I got a good arm pump was when I did Reverse Barbell Curl along with the Cable exercises. I will do that next week.
I double checked my last good arm workout and it was 10 reps at 130# that was the trick. So next week I will reset to 130# but up it to 15 reps.
But you know what? Wrist wraps are the truth! While I do not recommend them for curls (for me, they hurt my wrists but you are free to try them out), OMG, OHPs were banging. I know I did reset my OHP about 25%, just pressing was smooth as butter. My Pressing felt so much better. Reps were not a problem. Can’t wait to use them again.
I wore them while High Bar Squatting. I didn’t notice a huge difference. But I want to wear them especially if I go a lot heavier.
All that said, I am on my way to testing 1RM after doing this Program for 16 weeks.
Supplements: C4 taken 30 minutes prior to working out.
Food: 2,609cal 303c 91f 147p