Tag Archives: Pin Press

Friday – Push Workout

  • Incline Barbell Press
    • 145 lbs, 7 sets x 7 reps
  • Close-grip Bench Press
    • 135 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle, w/ 12.5 lb backpack)
    • 3 sets x 22 reps
  • Weighted Dips (BW = 172 lbs)
    • 7.5 lb backpack, 7 sets x 7 reps
  • Pin Press (9th pin)*
    • 300 lbs x 1 rep
    • 275 lbs x 3 reps
    • 255 lbs x 7 reps

Comments:

* I performed the pin press at the end of the workout in order to finish off the chest. This is the first time performing the pin press at the end of my workout and had no idea how fatigued I would be at that point. I was expecting to add 5 lbs to this exercise since the last workout but I could only do 1 rep instead of 5 reps as I was expecting.

Friday – Push Workout

  • Pin Press (9th pin)
    • 275 lbs x 5 reps
    • 295 lbs x 5 reps
  • Pin Press (10th pin)
    • 345 lbs x 5 reps
    • 420 lbs x 5 reps
  • Incline Barbell Press
    • 140 lbs, 7 sets x 7 reps
  • Close-grip Bench Press
    • 130 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle, w/ 10 lb backpack)
    • 3 sets x 22 reps
  • Weighted Dips (BW = 170 lbs)
    • 5 lb backpack, 7 sets x 7 reps*

Comments:

* I am only using 5 lbs for this exercise but it is nice to be able to use full range motion without worrying about injuring my left shoulder again. I also perform these sets quite rapid and only rest 10 to 20 seconds between sets. As the weight increase I will eventually have to rest more between sets.

Friday – Push Workout

  • Pin Press
    • 395 lbs x 5 reps
  • Bench Press (The Kali Muscle Way)
    • 135 lbs x 12 reps
    • 185 lbs x 10 reps
    • 205 lbs x 8 reps
  • Barbell Front Lateral Raise
    • 50 lbs, 4 sets x 12 reps

Comments:

* I decided to perform bench press lockout (Pin Press) slightly different and needed to adjust pin height. I might have been able to lift more than 395 lbs but didn’t want to risk reinjuring my left shoulder. It is still enough weight to maintain the strength I have in my chest, shoulders, and triceps until my shoulder is fully healed.

I also found that doing this exercise at the end of the workout is a good way to finish off the triceps and chest as you push out every inch of remaining strength you have.