Today, I completed Workout C, Phase 2, from Craig Ballantyne’s “15 Pounds of Muscle in 8 Weeks” program. This is a great Upper Body workout!
I’m happy to report that I was able to make some measurable progress this evening. For the majority of the lifts I performed this evening I was able to use a heavier weight than last week.
Here’s the rundown:
- Close Grip Bench Press: +5 Pounds
- Pull Ups: +3-4 Pounds (I weigh more this week, YES!!)
- DB Hammer Curls: +5 Pounds
- Barbell Curls: +5 Pounds
- DB Skullcrushers: +2.5 Pounds
But, there was one exercise that did not call for an increase in working weight.
What exercise am I talking about??
The Lumberjack Press:
Although I didn’t increase the weight used this week, I was able to pound out more reps. That’s a sign of progress in my book!
I’ve written a great deal about the LJ Press in previous posts. It is one of my favorite shoulder exercises. Why? Because it is a difficult exercise to perform correctly. Balancing the bar while pressing it overhead is not an easy task. An empty barbell can become a teeter-totter in no time at all. Add weight to the bar & it is REALLY tough.
It took many sessions but I have finally gotten to the point where I have “mastered” the movement. Now that I have the movement perfected, I can focus on adding weight to the bar. Or increasing my rep count. Or doing both. Regardless of the method, from session to session I look for measurable signs of progress.
Don’t shy away from an exercise because it is “too hard”. When I first encountered the LJ Press, it was a very humbling experience. It was difficult & I had to use a light dumbbell instead of the barbell. But over time I got better at the movement. I also gained strength. Now I look forward to the LJ Press.
If there’s an exercise you suck at & it’s getting the best of you, don’t give up. Stick with it, get stronger & before you know it you’ll be a master at it! What a great feeling!
Today’s Workout Track Listing:
- Thumb – Kyuss
- The God That Failed – Metallica
- Albatross – Corrosion of Conformity
- Meatplow – Stone Temple Pilots
- Strutter – KISS
- Ghosts of War – Slayer
- Raining Blood – Slayer
- The Sky is Fallin’ – Queens of the Stone Age
- Fear – Heaven & Hell
- Divinations – Mastadon