Yano
Flatlandah
- Joined
- Aug 28, 2021
- Messages
- 16,357
- Reaction score
- 31,733
- Points
- 383
Analysis and Assessment -
Friday Pressing Focus
General Overview
- Bodyweight: 199.9 lbs
- Cardio: 60 minutes, 17.6 miles at 114 BPM, excellent for maintaining endurance without impacting recovery.
- Calories: 1740 so far, headed to 3000, aligns with your goal for fueling training and recovery.
Stretching and Warm-Up
- Band Work (Press, Pull, Xover, Y-Raise, Face Pull):
- Great activation sequence for shoulders and upper back stability.
- Balanced warm-up targeting all pressing and stabilizing muscles.
Lifts
Overhead Press (OHP)
- Progression:
- Warm-up and working sets are structured effectively. Starting at 105x10 ensures adequate volume at lower intensities to build strength and endurance.
- PAP pairings with explosive push-ups (ExPushUps) are excellent for power output.
- Back-off sets at 125x6, 110x8, and 105xAMRAP (12 reps) maintain volume without overloading.
- Potential Adjustment: For PAP pairings, consider matching the intensity of explosive push-ups to the top single (e.g., a higher jump count or depth for the later sets).
Incline Close-Grip Bench Press (CGBP)
- 4x8 progression (145-170 lbs):
- Solid execution, with weight increasing appropriately across sets.
- Targets upper chest and triceps efficiently.
Decline Wide-Grip Bench Press (WGBP)
- 4x8 progression (155-175 lbs):
- Complements the incline bench by emphasizing the lower chest and improving pressing power.
JM Press
- 4x8 progression (155-170 lbs):
- Excellent for tricep strength and lockout carryover to the bench press.
- Good linear progression across sets.
DB Lateral Raise
- 4x8 progression (20-25 lbs):
- Deltoid isolation is progressing well, but fatigue shows slightly at the top weight (25 lbs, 6+2).
- Consider 2.5 lb microplates or adding another 22.5x8 set before attempting 25 lbs again.
Pull-Ups
- 4x8 sets:
- Maintaining bodyweight control and scapular engagement, essential for upper back strength.
- Could benefit from slight variation like tempo control or weighted sets as you progress.
Bent Leg Lifts
- 4x30:
- Excellent for core strength, with sufficient volume for hypertrophy and endurance.
Key Takeaways
- Overall Volume and Intensity:
- Balanced workload with a mix of hypertrophy (8-12 reps) and strength (1-6 reps) zones.
- PAP pairings in OHP add dynamic power-building focus.
- Areas to Monitor:
- Fatigue on accessory lifts like lateral raises—consider additional recovery or slight adjustments to progression.
- Pull-up variations for progression to keep it challenging.
- Suggested Adjustments:
- Fine-tune PAP pairings to match intensity or adjust to maintain explosiveness.
- Explore microloading for accessories to maintain form and progress smoothly.