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Fall '07 - Upper 2, Week 20

Overall Impression:

another miserable fucking week full of exams and assignments lol....but my diet has been pretty good. i got in 7 oz of salmon today that made my day lol...

Military Press = 5 sets x 7 reps x 120 lbs w/ 90s Rest Intervals

this was fucking awesome. since i had done 2x8,2x7 and 1x6 last week (36 reps) i did 5x7 (35 reps) this time and i reduced the rest intervals. i wish i had taken a video. form is great throughout but on the last set reps 5, 6 and 7 were very very difficult. i need to figure out how im going to progress next time now. i remember going over this with Eric via pm's a while ago and i hope i havent gone and cleared my inbox!!!

Pull-ups = 5 sets x 4 reps

new PR for this gym lol...im glad im finally progressing a little bit on this. last time i knocked out 17 reps total. even these 3 reps are a lot.

Flat Dumbbell Paused Press = 3 sets x 12 reps x 55 lbs

last week i had done 3x10x55. so that means i added 2 reps to every set. im happy with this progression. next time i plan on doing unilateral presses and i hope to nail 3x12 with 45 lbs.

Overhead Shrugs = 1 set x 12 reps x 85 lbs

Eric has been asking me to pyramid the weights on this for a long tim and i keep forgetting. so i did 3 sets of 12 reps pyramiding the weights. set 1 was 12xbar, set 2 was 12x65 lbs and set 3 (the actual work set) was 12x85.

Tricep Rope Pushdowns = 1 set x 6 reps x 82.5 lbs

ok this was gay....lol.....my friends were trying to nail this and i decided to just see if i could do this and i did 6 easy...since i dont like to do arm work i just stopped and did some fascia stretches for chest and back and walked off...

Leaving Thoughts:

my body is shaping up pretty good. teh abzz are becoming tight. i need to shed a lot of body fat though.

u know, ive heard that when people lose bodyfat they first lose it from their thighs then their chest, then shoulders, then arms and last from the waist. im very scared this might happen to me but i dont think it is. my waist hasnt reduced in size at all but i do know i look a lot leaner.

ill try and get some vids of my next upper body session...

i hope everyone is having a good week. its going to be thursday tomorrow which means friday is close

have a good one everyone and thanks for reading

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nice military presses man! wish i could press it

thanks man

Eric, i have a question for u which i think others might benefit from. if u feel i should discuss this via pm let me know ill delete this post.

but, i forget what im supposed to do to increase my military press strength.

when i discussed a progression scheme with u before u told me that if i was to jump to 3x5 its too big of a gap from 5x7. i agree.

SO, how does this sound:

next week = 5x5x125
week after = 4x7x125
week after = 5x7x125

does that sound good? we could even do

6x4
4x7
5x5
5x7

?

i love the fact that there is so much of flexibility in this selection of intensity, etc so please let me know what u think.

but just incase i havent been clear about this, i think i should do:

Week 1 = 5x5x125
Week 2 = 4x7x125
Week 3 = 5x7x125
Week 4 = 5x5x130
Week 5 = 4x7x130
Week 6 = 5x7x130
Week 8 = 5x5x135
Week 9 = 4x7x135
Week 10 = 5x7x135

wow....if u say yes to this and it actually works out can we have a new system called the Anuj Military Press progression chart? LOL

NO, you wanted to jump from 5x7 to 3x5 and only add 5 pounds, lol. That was too concervative is what I said. You can jump to whatever you want, really as long as the challenge is there. The truth is adding only 5 pounds and doing 15 reps would be a back off. Unless you wanted to do ultra short rest periods...but I'd rather you push heavier weights.

The beauty of all this is skipping around a bit, but the progression has to be there.

On the other thing you have to ask yourself if, at this point, there is a more direct and efficient way to progress.

If at this point you put on 10 pounds and got 3x5 that would be good. You're taking a break from the volume and getting more intensity. And then if you could build up the volume and density again, however it worked out, that would be the way to go.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

yeah thats what u said......i hate myself for clearing my inbox lol...sorry E

yes i would like to push heavier weight too. i dont want to do any back-off work right now....

adding 10 lbs = 130 lbs. fucking A...i wish i could nail 135 haha but i know that would be shit difficult. 130 is better.

ok, so E,

how about if i do this next time; 3x5x130. SO, if i am able to do 3x5 w/ 130,

Week 1 = 3x5x130
Week 2 = 3x6x130
Week 3 = 4x6x130
Week 4 = 5x7x135 (triple progression attempt like how we did with 120)

does this look ok for now? i wanna nail 3x5x130 but i think i could even do 4x5x130. either way, the progression stays relatively the same.

am i understanding u right?

Pretty much. If you can do that it would be excellent. But yeah, don't do 4x5. If you do the 3x5 you have a much better chance of making some really good progress.

alrighty sir! im all set....now all i have to do is be patient till next friday haha

Yeah, you're making really good progress on such low frequency. Proves a point to people who want to say "every 36 hours" like some type of mantra, lol. Progression like this is good no matter what.

On the OH shrugs you should be able to hit the 85 for some sets across if that didn't bother you. Now your really need to be taking a pause at the top of each rep. Don't go up and down like a piston or else you'll have to do like a million reps to be effective.

yes sir. i think low frequency is GOOD for me. u were right

oh im not a piston at all. i do then slow and very controlled. ill get a vid next time