Paul Savage training log

Doesn't that mean the short range reps haven't made you stronger though? Seems weird to conclude that more short ROM is the answer?

#nothating

No 6-7 reps at 110kg is a f**k ton stronger than I used to be. The short range has improved my pressing to no end. It's a no brainer to go back to it since the full range has made me go backwards whilst the short range makes me go forwards.

We're busy with other things again so having to do same as last week and do legs back and grip tomorrow.

Becca

Leg press
- to 320kg x 15 paused
- 270kg x 30, 45, 50

Vulcan gripper ccs
- to level 7

Wrist wrench
- to 33.25kg each hand
- 27kg 2 x reps floor break only

Ironmind blockbuster
- to 25.4kg each hand
- 17.9kg 2 x holds

Dumbbell shrugs with fat gripz
- 24kg's 3 x reps

Latpulldown
- 3 x reps

Seated row
- 3 x reps

45 degree ghr superset Hyper extension
- 3 x reps

Me

Leg press
- to 500kg x 10 paused
- 370kg x 35, 40, 40

Vulcan gripper ccs
- to level 18

Wrist wrench
- to 52kg x 1/4 way up
- 42kg 2 x reps floor break only

Ironmind blockbuster
- to 40.4kg each hand
- 32.9kg 2 x holds

Dumbbell shrugs with fat grips
- 50kg's x 10
- 40kg 2 x reps

Lat pulldown
- 3 x reps

Seated row
- 3 x reps

45 degree ghr superset Hyper extension
- Bodyweight, +10, +15kg x reps

Finally got some proper chalk. Came 1mm off level 19 but the chrome spring was a bit weird in that it was very heavy to set and hold in position and it kept going out of position so I couldn't finish the close. Once I get used to that level 20 is there.

Becca very close to world record on the pinch block, I'm not that far off either.

Me

High incline Smith
- to 90kg x 30, 20, 15, 18, 17, 15
- 80kg x 30, 20

Bar push ups log grip
- to +25kg x 15
- Bw x 50, 30 plus 30 second plank

Dumbbell laterals
- 8kg's 2 x reps

Single arm cable pushdowns superset Reverse pushdown
- 3 x reps

Cable flys
- 3 x reps

Rotator cuff

Becca

High incline Smith
- lots of sets to 60kg x 14, 12
- 50kg x 43 (lolz)

Bar push ups log grip
- x 4, 5 with blue slingshot plus 30 second plank
- 2 x reps on knees plus 30 second plank

Dumbbell laterals
- 4kg 2 x reps

Single arm tricep pushdown superset reverse grip pushdown
- 3 x reps

Cable flys
- 3 x reps

Rotator cuff

Triceps raw sore from yesterday. Switched close grip bench to log grip push ups for some more core work as seem to be lagging in training it. Will use bands to add resistance next time instead as plates wobble around everywhere. For becca will work her up to sets of 20 with slingshot then take it off. Her bench has been a bit lagging since we started pushing the overhead, hopefully the push ups will help that as well as log press next phase.

Becca

Leg press
- to 340kg x 16 Paused
- 300kg x 40, 50, 60 (lolz)

Vulcan gripper ccs
- to level 10 x 1
- Level 6 x 6/5

Wrist wrench
- to 27kg x 10

Ironmind blockbuster
- to 26.65kg x 1
- 22.9kg x hold
- 17.9kg x hold

Penny pinch
- to setup +12.5kg x 1
- +10 x hold
- +7.5kg x holds

Plate loaded lat pulldown
- to 100kg x loads power
- 70kg x 15 strict

Seated long bar row
- 3 x reps

Cable upright row
- 3 x reps

45 degree glute ham raise superset hyper extension
- to +2.5kg x 8/8

Cable curls
- 4 x reps

Reverse curls
- 10kg x loads

Me

Leg press
- to 520kg x 13 paused
- 400kg x 40, 50, 40

Vulcan gripper ccs
- to level 19 x 1
- level 15 x 10

Wrist wrench
- to 45kg x 3

Ironmind blockbuster
- to 41.65kg x 1
- 37.9kg x holds
- 32.9kg x holds

Penny pinch
- to setup +16.25kg x 6 inch up
- +12.5kg x holds
- +10kg x holds

Plate loaded lat pulldown
- to 200kg x 8 power
- 140kg x 15 strict

Long bar seated row
- 3 x reps

Barbell upright row
- to 80kg x 10

Cable upright row
- x reps

45 degree glute ham raise superset hypertension
- to +25kg x 8/8

Cable curls
- 4 x reps

Reverse curls
- 15kg x 20