Different Push Workout

[dna9488]

So yesterday was my push day, and i wanted to try something new. So in about 45 minutes i had a great workout. I only did flat bench press, seated dumb bell press, and tricep rope extensions.

For bench press I did this (I was on the bench for about 17 minutes)

1st set: 135lbs 15 reps
2nd set: 135lbs 14 reps
3rd set: 135lbs 12 reps
4th set: 135lbs 12 reps
5th set: 135lbs 10 reps
6th set: 135lbs 8 reps
7th set: 135lbs 7 reps
8th set: 135lbs 11 reps
9th set: 135lbs 6 reps

Don't understand what happened between my 7th and 8th set. I just remember my chest going numb and pushing out 11. After that i was done. My chest was pumped and out of energy. I pushed that last one out for 6 reps. I had no spot either. I also remember my shoulders and biceps getting worked as well. Very weird feeling

I than moved on to seated dumb bell press. I was on here for about 15 minutes and I did:

1st set: 60lb 14 reps
2nd set: 60lbs 13 reps
3rd set: 60lbs 13 reps
4th set: 60lbs 11 reps
5th set: 60lbs 10 reps
6th set: 60lbs 9 reps
7th set: 60lbs 7 reps

I remember my shoulders not being sore or tired. They just felt weak.


I than moved on to tricep rope extensions. I spend about 12 minutes on here. I did as follows:

1st set: 80lbs 13 reps
2nd set: 80lbs 11 reps
3rd set: 80lbs 9 reps
4th set: 80 lbs 7 reps
Definitely felt my triceps getting killed after the 3rd set, so i forced the 4th one out and than lowered the weight to 70lbs.
5th set: 70lbs for 10 reps
6th set: 70 lbs for 8 reps
7th set: 70lbs for 6 reps

My triceps were done. Pump felt great, kind of stinged for a while. I know for sure my triceps were pre-exhausted from the bench. Other than that it felt great.

Woke up this morning not feeling so great. I still don't feel good. I felt my shoulders the most. I mean, they were killing me, and still are. My triceps are sore as fuck also, and lastly my chest isn't really that sore. Sitting in my 8:30am chem class i didn't want to do anything except go home and sleep after class, but i managed to do 25min of cardio. Tired as hell all day, about to take my 2nd nap. Meals have been on spot, even added more carbs to stay awake, but no luck

[Scrumhalf]

That's a lot of volume in a short amount of time. If that's very different from what you normally do, you will feel it.

[dna9488]

That's a lot of volume in a short amount of time. If that's very different from what you normally do, you will feel it.

Yup it sure is different. Felt good though. I will resume my regular push workout next monday.

[ROCKILLER]

What are your normal weights for those exercises?

I think its a great idea to throw your body a curveball now and then

[dna9488]

What are your normal weights for those exercises?

I think its a great idea to throw your body a curveball now and then

Thanks man.

I like to do DB Incline press for chest, go real heavy and feel it. I do 80lbs each.

For bench it varies. 135lbs is always warm up and i also go long reps. I usually work up to 225.

DB Shoulder press is 55lbs each.

Tricep rope extensions are around 110-120lbs.

I know that my presses are weak, its always been like this. My back has always been strong, never my presses :(