(C) OHP, Squats, Arms :: Greyskull LP Week 13

Mood: Sadness, Part 1.

No countdown.

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.

So in the spirit of training gear, I went out purchased some wrist wraps and lifting straps and I will be getting a belt (or maybe this one) this weekend.

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#

Results: Meh.

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.

Daily: Whey ProteinCreatine (for the one extra rep and swoleness) and Fish Oil (joints) everyday.

Food:   2,609cal  303c  91f  147p


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