Hey dude, saw you post in pwns log about new gym toys and mentioned dumbbells. I bought some 20" Olympic plate-loadable dumbbells from Titan and I’d recommend them, especially for the price.
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Thanks for the recommendation, will definitely check those out! Would love to hit some Db rows, really miss that lift
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Work for today:
Ring rows: 7, 7, 7, 7, 7, 7, 7, 7, 7
Bench: 45x10, 135x5, 185x3, 215x1, 225x8 (Comeback PR), 210x5, 210x5, 210x5, 210x4, 195x5
Giant set:
Pull-ups: 5, 4, 4, 3
Trap bar press: 110x8, 110x8, 110x8
Band pull apart: Bx10, 10, 10,
Giant set:
Db curl: 25x12, 25x1+2alt, 25x10
Band pushdown: GBOx10, 10, 10
Lat raise: 15x15, 15x15, 15x15
Good lift. Bench went well. Trap bar press is a little trippy, crazy long ROM, really like it, definitely keeping in rotation. Life’s a little extra busy the next two weeks, getting in where I can
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Work for today:
Box jumps: 10x3
Deadlift: 135x5, 225x3, 315x1, 365x1, 395x1, 415x5 (Comeback PR), 345x5, 345x5, 345x5
Front squat: 165x6, 165x6, 165x6
Ab wheel: 10, 10, 10
As many 53lb KB swings as possible in 2 minutes: 54 swings
Notes:
- work still crazy, really kicking my rear. Doing well, but we’re just having exams after exams, intensity is really ramping up. Two more weeks until I (hopefully) finish this school. Will be glad to be done.
- deadlifts went well. Plan going in was 5 going in, hit it fairly cleanly. Little bit of rounding on the last rep, but not enough for me to be anything but happy with it. Very seriously considered going for 6, but I also had a dental implant yesterday, so decided maybe not to max out the blood pressure lol.
- front squats went well. Continuing my plan of light weight, close stance, just complete focus on hammering the quads. Working well.
- I hate programming kb swings, thought the 2 min max was a good little idea to fit some in. I like it, but will need to change it up a bit. Maybe 3-4 minute, get some more reps in. More than anything, I think I’d benefit from a little bit heavier kb.
- AM weight: 236.6. Belt loop 15 fitting loose, may be able to bump it to 16 soon. Belt now long enough I have to shift it when I lift, or the tongue will rub my arms when I deadlift
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Work for today:
Med ball slams: 6x3
Pullup/chin: 7, 5, 3, 3, 3, 4, 4, 4, 3, 4
Press: 45x10, 95x5, 115x3, 135x3, 155x3, 175x5, 140x5, 140x5, 140x5, 140x5, 140x9
Giant set:
Hang power snatch: 115x3, 115x3, 115x3, 115x3, 115x3
Dips: 5, 5, 5, 5, 5
Band pull apart: Bx10, 10, 10, 10, 10
Db curl: 25x12, 25x10+2alt, 25x8+2alt+4HC
Lat raise: 15x15, 15x15, DROPSET: 25x10, 15x12, 10x10, 5x10, handsx25
Notes:
- press went well. 175x5 moved better than it has before. Lifts all stalled out for about 6 weeks there, but I think I’m getting them moving again. Back off sets felt great
- decided to mix up the accessory work. Dips, because dips are awesome, but they hurt my shoulder if I don’t do them often… so time to start doing them often. Hang power snatch because I think it’s the least technical Olympic lift, and I wanted to throw in some more upper back work
- took a cue out of @T3hPwnisher s playbook and did a pretty good lat raise dropset, ending with doing my empty hands for reps. Absolutely massive shoulder pump
- AM weight: 237.1
- belt loop 16 (PR)
4 Likes
Work for today:
Box jump: 8x3
Squat: 45x10, 135x5, 185x3, 225x3, 255x2, 285x2, 315x5, 245x5, 245x5, 245x5, 245x5, 245x5
Front squat: 155x8, 155x8, 155x8
Ab wheel: 10, 10, 10
RDL: 135x5, 165x10, 185x10, 205x10
Notes:
- squats went well. Kind of stagnating, which I think is coming with weight loss. No regression though. Back off sets felt solid. Finding a middle ground between bending forward too much and falling forward, and trying to stay so uptight that I don’t use my glutes at all. Think I’m getting there
- rest of the workout all felt great
- doing a few sets of pull-ups just as I warm up, feeling more and more solid. Honestly, that hypes my up just about as much as anything. Easily, my top 3 lifts in terms of how much I care are press, deadlift, and pull-ups.
- life has been crazy lately. Just living at work, sleeps been erratic, running off of a definitely unsafe amount of caffeine. That’s only going to get worse until the 1st, looking at 12-14 hour days daily until then, including weekends. After that, I’ll get like 3 weeks off work, definitely taking that time to get off caffeine, get my sleep straight, recover my body a bit.
- as a result of work getting crazy, training has honestly taken a bit of a backburner. Cycling rides are cutout for time, conditioning as a whole kind of going on pause, diets hasn’t changed substantially, but I am eating slightly larger meals since I’ve noticed it really does effect how sharp I am when trying to work. Honestly, I think that all may be great for me. I’m not dropping weight like I was, but I’m finding myself able to maintain weight, even drop a lb or two over the month, while eating more and conditioning less. I think this little pause is giving me some time to recover my metabolism, thinking I’m going to be able to really shed some pounds quick when I boost the cardio again and cut down on portion size to where I was before.
- on a slightly unrelated note, crazy work means I haven’t spent a ton of time with the Mrs. We blocked out this evening to have our own little date night in, just to reconnect and unwind a bit after the both of us have had a crazy few weeks. I picked up some prime ribeyes from a local butcher, wife’s making her grandmothers mash potato recipe, we are cracking open a very nice bottle of wine we were gifted back at our wedding, then watching some cheesy movie together on the couch afterward. I am very much looking forward to tonight
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Work for today:
Med ball slams: 5x3
Ring rows: 7, 7, 7, 7, 7, 7, 7, 7, 7
Bench: 45x10, 135x5, 185x3, 225x2, 245x5, 210x5, 210x5, 210x5, 210x4, 200x5
Giant set:
Pull-ups: 5, 4, 3
Trap bar press: 110x10, 110x10, 110x10
Band pull apart: Bx10, 10, 10
Db curl: 25x12, 25x12
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Work for today:
Box jumps: 9x3 (high box+45+10)
Deadlift: 135x5, 225x5, 275x3, 315x2, 365x1, 405x1, 425x1, 445x2 (PR, but was going for 3), 365x10 (PR, that was unexpected)
Overall, happy with today. Didn’t hit my goal weight, but still moved some heavy deadlifts for me, and did so coming off a 13 hour work day with only a couple hours sleep. Did a back off set at the end just to get some more heavier volume, felt good so I just sent it, ended up with a very much not planned PR. Works been crazy, been putting in min 12 hour days for 13 days straight now, happy to just get something in. Just gotta make it until next Tuesday, then things let way off. Whole workout took 24 minutes.
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Work for today:
Pulls/chins: 1, 1, 9 (Comeback PR), 5, 4, 4, 4, 4,
Press: 45x10, 95x5, 115x3, 135x2, 155x2, 170x1, 185x2 (Comeback PR…but again was going for 3), 155x8,
Total time: 29 min
- press went ok. Very close on the 3rd rep, right shoulder gave out on me. Same one I had rotator cuff surgery on, always my damn weak link on bench or press. Still, it’s getting stronger the with rest of me, it’s just always the lagging factor lol.
- happy with the Pullup PR. 9 ain’t bad for 235
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And now, a break.
Been a hell of a few weeks. I wouldn’t say it’s the hardest I’ve ever worked, but definitely the hardest I have ever worked outside of a deployment. All came to a head yesterday, and I fucking crushed it. Had a lot of apprehension about some of this work stuff, but everything really went better than I could of hoped, and now I have essentially off work until the 23rd. Going to use some of this time to really get some solid training in, hitting weights and conditioning without really having to worry about the clock. Eat good food, get good sleep, and just relax after a pretty demanding training assignment. Life is good.
4 Likes
Work for today:
Box jumps (+45+10): 9x3
Squats: 45x10, 135x5, 185x5, 225x3, 255x3, 285x2, 315x1, 330x2 (Comeback PR), 260x10 (Also a PR, but mainly just because I don’t normally do sets of 10)
Front squats: 135x3, 165x8, 165x8, 165x8
Ab wheel: 10, 10, 10
RDL: 135x5, 185x10, 185x10, 185x10
Conditioning: 20 min cycling ride, 317 calories
Notes:
- squats felt pretty good. Worked a bit on getting a solid brace before putting the bar on my back, and it made a world of difference on some warmup sets. 330x2 moved pretty smoothly, may have had 3 but wanted to end on a good note. Happy with the back off PR, liking throwing a high rep back off set after my heavy lower rep main set
- Belt loop 16. Was actually able to hot 17, but it was a bit snug. I haven’t gotten on a scale, but I can tell I’ve dropped some weight the last two weeks. All my belts are looser, clothes are looser. I was just so busy that I didn’t really make time to eat. Got to the point where I was literally chugging chocolate milk on the drive home from work (before going literally straight to bed) just to try to get in some calories for the day
- felt good to hit some cycling again
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Work for today:
Ring rows: 7x7
Bench: 45x10, 135x5, 185x3, 215x3, 235x2, 255x1 (this moved insanely slow, body just moving like lead), 215x10 (Comeback PR)
Pull-ups: 2, 5, 5, 5
Trap bar Press: 60x10, 120x8, 120x8, 120x10
Giant set:
Db curl: 25x12, 25x12, 25x12
Band pushdown: GBx12, 12, 13
Lat raise: 15x15, 15x15, 15x15
1/2 mile run: 3:26
Notes:
- top end strength just feeling like crap in general, but my rep strength is going off the roof. Don’t get why, don’t particularly care either. As long as I’m getting stronger in some way, while not regressing in another, then it’s still progress.
- going through some caffeine withdrawal. Was at about 1200mg a day for the last 3 weeks, crashing pretty hard these past few days without it. Getting a much needed reset.
- run went smooth, easier than last time and shaved off 5 seconds. Quick way to blow out my lungs at the end of a lift.
- picked up an SSB, log, multigrip Pullup bar, and loadable DB handle. Should be arriving sometime next week. Excited for the toys, especially the SSB
5 Likes
Work for today:
Box jumps: 9x3
Deadlift: 135x5, 225x3, 275x3, 315x2, 365x2, 395x8 (Comeback PR), 350x5, 350x5, 350x5
Front squat: 135x6, 155x6, 170x6, 185x6
Ab wheel: 10
Walking DB Lunges: 15lbx10, 15x10, 15x10
Conditioning: 20 min cycling ride, 325 calories burned
Notes:
- deadlifts went great. Hit my top set with next to no mental psyche up. Just walked up to the bar and knew the lift was there. Continuing my trend of rep strength just blowing away top end strength lol. 10lb jump on my 8 rep max since doing this 3 weeks ago, beyond pleased. Really want to hit 405x8
- I hate lunges, which means I really need to do more of them. I don’t think they carryover a ton to the big lifts, but I do think lunges keep your legs healthy and balanced. Kinda like eating vegetables. I hate vegetables
- cycling whipped my ass and I’m glad for it.
- AM weight. 238.5. This is going to be dropping quickly, going pretty hard until 225, then may take a little diet break again.
Edit; took a photo of my box for box jumps top day. High side +45, 10, 10, new high for me
5 Likes
Work for today:
Pulls/chins: 2, 2, 7, 5, 4, 5, 3, 5, 3
Press: 45x10, 95x5, 115x3, 135x3, 155x2, 160x9 (Comeback PR), 145x5, 145x5, 145x5
Giant set:
Db Row: 85x10, 85x10, 85x11
Dips: BWx8, 8, 7
Band pull apart: Bx10, 10, 10
Lat raise: 15x15, 15x15, DROPSET; 25x11, 15x10, 10x10, 5x9, handsx20
Poundstone curls: axle x 103
Notes:
- Press was freaking moving today. 155 felt like lead, but got my head together and 160 just flew. Happy with this PR. I feel like my press is finally starting to verge on “respectable” territory. That and deadlift have been coming back the best for me, and I’m beyond pleased with how the progress is going. Next week, time to see if I can finally tackle 175x6
- dips didn’t hurt my shoulder even slightly today, which is a big when in itself. I honestly thinks it’s a combo of 1) lighter body weight 2) better form 3) all the band pull aparts I’ve been doing and 4) doing some rows right before dips
- Loadable db handle came in today, freaking love it. Handle is a tad skinny, but otherwise perfect. Not bad for some no name brand for $35 on Amazon
- AM weight: 236.6
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Work for today:
20 min AMRAP
5 axle press 95lb
10 air squats
3 pull-ups
10 53lb kb swings
50 jump ropes
Finished 11 rds, was a race with the clock to get the last one, just snagged it. Left me smoked
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Work for today:
Box jump: 10x3
Squat: 45x10, 135x5, 185x3, 225x3, 255x3, 275x1, 285x8 (Comback PR), 260x5, 260x5, 260x5
RDL: 135x8, 185x8, 205x8, 225x8
Ab wheel: 8, 6, felt some weird stabbing pain in the bottom of my gut, been feeling it when I do ab wheels for a few weeks now, but was pretty painful this time. Gonna give it a few weeks off.
Db Walking lunge: 15lbsx10, 10, 10
Conditioning: 20 min cycling ride, 317 calories.
Notes:
- squats moved well, happy with the PR. Rep strength strong.
- AM Weight: 233.2, new low
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Work for today:
Bench: 45x10, 135x5, 185x3, 215x3, 230x7 (Comeback PR), 210x5, 210x5, 210x5
Band pull apart: Bluex10 in between every set
Kroc rows: 95lbsx18
Pull-ups: 6, 5, 4
Trap bar press: 125x8, 125x8, 125x9
Giant set:
Db curl: 25x12, 25x12, 25x10+2 alternating
Band pushdown: GBx12, 12, 12
Lat raise: 15x15, 15x15, 15x15
Conditioning: 30 min LISS cycling, 362 calories burned
Notes:
- bench felt good. Almost had an 8th rep, was pretty close. Maybe gaining a little strength on bench, definitely at least holding constant, which I’ll count as a win with the body weight going down.
- Kroc rows are awesome
- AM weight: 232.3
5 Likes
Work for today:
Pull-ups: 3, 20lbsx5, 20x4, 10x4, 6, 5, 5,
Press: 45x10, 95x5, 115x3, 135x3, 160x2, 180x4 (Comeback PR, going for 5 but wasn’t quite there.), 150x5, 150x5, 150x5
Giant set:
Db row: 85x11, 85x11, 85x11
Dips: 8, 8, 8,
Band pull apart: Bx10, 10, 10
Lat raise: 15x15, 15x15, DROPSET: 25x10, 15x12, 10x10, 5x14, handsx17
Poundstone Curls: axlex107
Notes:
- happy with my Press. Didn’t get 180 for 5, but 180 for 4 is still a PR, and considering 185x2 is my best, I think I’ll be good for 185x3 next week
- very happy with Pull-ups. Noticed I tend to stagnate around 9 pull-ups whenever I increase load via removing bands, so now that I’m up to 9 body weight, thought it was time to add load. Weighted felt pretty good, and the unweighted just felt so damn easy afterwards in comparison. Alsruhe has recommended weighted pull-ups for years to up your numbers, should of listened earlier.
- still no equipment from Titan. Damn.
- dips feeling better and better each session.
5 Likes
https://www.instagram.com/tv/CZ4vYnKppXa/?utm_medium=copy_link
Got a video of the lift.
- wobbling all over the place, not too cool with that.
- still not pressing both sides up evenly, right shoulder still slacking
- looking slimmer than I thought I would
- ass is fatter than I thought it was. When pointing this out to my wife, she said she noticed, and appreciated it. Small victories
4 Likes
Work for today:
Box jump: (box+45+25) 10x3
Deadlift: 135x5, 225x5, 275x3, 315x1, 365x2, 405x1, 425x5 (Comeback PR), 350x5, 350x5, 350x5
SSB squat: 60x10, 150x5, 180x8, 200x8, 215x8, 235x8 (Default PR)
Walking lunges: 15x10, 15x10, 15x10
Conditioning: 15 min Tabata Cycling ride: 232 calories
Notes:
- Deadlifts moved very well. Honestly, 405 moved slow as hell, was a bit anxious for my top set. Shouldn’t have been, 425 moved a lot easier than I thought it would, honestly felt lighter than the 405. Must of had a bad setup on that set. 10lb PR, pleased with that.
- SSB came in, and I love it. I see why people say it helps the deadlift, I can feel it pushing me forward a ton. Did a good job staying upright on every rep except my absolute last rep on 235, folded out of the whole on that one, good morning it a little bit, which seems like the de facto move with SSB. Super excited to train this hard and see how it transfers to my other lifts
- conditioning went well, Tabata always kills
Off topic, but the wife bought both a pie and cookie cookbook over the weekend, said she really wants to get into baking… so far she’s made a coconut cream pie and a blackberry nectarine pie…. I don’t see this ending well for my waistline.
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