Push Day (PPL W3D4) | Jon Karlsen

There’s always a lot to work on, but I was in a good mood today!

Summary

Incline Bench Press (Smith Machine)
Shoulder Press
Side Lateral Raise (Dumbbell)
Chest Fly (Dumbbell)
Overhead Triceps Extension (Cable)
Triceps Pushdown

Incline Bench Press (Smith Machine)

target 3x5-9 | RIR 1

set	weight	reps
1	55 kg	6
2	55 kg	5
3	55 kg	5

I was able to execute most of the points I wanted to work on well, and I held on to RIR 1, so I’m satisfied with today.

Shoulder Press

target 4x5-9 | RIR 1

set	weight	reps
1	55 kg	6
2	55 kg	5
3	50 kg	6
4	50 kg	5

The weight dropped a bit because I was focused on performing the movement correctly. In particular, my priorities were maintaining a position with my elbows rotated slightly inward, and pressing my back into the bench from my lower back up to my head instead of arching it. It felt very heavy, but I’m satisfied with the effort and execution.

Side Lateral Raise (Dumbbell)

target 2x8-12 | RIR 0

set	weight	reps
1	10 kg	12
2	12 kg	10

At the top of the movement, my shoulders are at slightly different heights, and my lower back tends to be the same way — I’m not sure how to fix that. On top of that, my momentum is too high, so I’ll need to lower the weight a bit to correct my form.

Chest Fly (Dumbbell)

target 2x8-12 | RIR 0

set	weight	reps
1	12 kg	12
2	12 kg	10

No major issues, but it feels like this is just an exercise that needs a lot of practice.

Overhead Triceps Extension (Cable)

target 4x8-12 | RIR 1

set	weight	reps
1	40 kg	11
2	40 kg	9
3	40 kg	7
4	35 kg	7

It’s not a particularly strong position for me by nature, but I think I kept my elbows locked in well. Still, I’ll keep practicing a lot.

Triceps Pushdown

target 2x8-12 | RIR 0

set	weight	reps
1	60 kg	10
2	60 kg	9

I think I managed to keep my elbows a bit more locked in, but the angle of the push movement is off. I think I need to imagine pushing slightly forward rather than pulling back. Also, I need to remember not to lean my torso forward, and to keep my shoulders set like in a bench press — these are the points I need to keep in mind and practice.