@Koestrizer Good stuff, l’ll work on catching you soon! I don’t think 10+ is too far away with 185. I hit 135 for a set of 24 in 60 seconds today, if you’d like another battle.
Was pretty beat up from squatting, decided to take 10/27 off
10/28 push press and assistance
Barbell push press
Worked up to a missed single at 235, went up 10 lbs at a time starting with the bar
Push Press Practice
135 for 3 sets of 5
135 for 3 sets of 10
60 second time limit, 135 for 24
Suspended weight OHP
25’s hanging from elitefts light bands
Sets of 8, 6, 6
For some reason thought now would be a good time to practice handstands. Instead practiced knocking my think head into a wood floor. Maybe I shouldn’t try to do things that are already difficult when fresh when I’m fatigued.
Dips
Bw×5
+45×5
+90×21 either a PR or very close, especially with the prior volume
+45 Rest pause set of 30, think the set went 13, 7, 5, 3 and slipped, obligatory set of 2 to hit goal number
Tate press, 30 degree incline
50’s×6, 40’s×6, 30’sx10, 20’sx15, 10’sx20
Rest was the time to put dumbbells away and pick up the next pair
Some more triceps work
Really fun session. Potential workout partner bailed all 3 of the days he thought he could come this week. Not surprised, but a bit disappointed.
Man you are really good at reps! I am way too fat for this shit 
but it sounds like something I might want to try in the future.
@Koestrizer I despise reps with a passion. However, @T3hPwnisher gave me some advice that I’m trying to take to heart. If I’m better at suffering than the competition, that can make up for the lack of access to certain implements.
That is good advice, as usual. I had the “fat powerlifter” mentality before my first show and I wish I would have worked harder on conditioning beforehand.
I still am struggling to get rid of that mentality but I implement a lot more conditioning these days. That said, there is tons of room to improve there.
Good on you dude. I think it will serve you well. My approach has always been that someone might be better than me, faster than me, or stronger than me, but no one is going to be tougher than me. And if I can’t beat that, I go for crazy, haha.
1 Like
@T3hPwnisher Im in the same boat. I played offensive line in football thru high school weighing under 160 lbs by being the crazy one. I really appreciate your compliment and I admire your work ethic. Maybe at some point down the line we’ll compete at the same show. I probably won’t win, but I’ll be damned if I leave anything in the tank.
Same here! Grade 9 starting right guard at 5’2" 120lbs. Every year of high school gained 2" and 20lbs. I was that pesky little bastard that the big guys hated to battle with! I was never big, but I hit as hard as I possibly could…hence the concussions…wait what was I talking about again?
I think that I’m so inefficient at pressing that I don’t tax myself very much. Overhead work never really seems to fatigue me other than during the training itself. Guess it’s an excuse to press more
10/30 pressing and assistance
Seated overhead press
185x1 plus an accidental awesome isometric as I tried to push the bar through the j-hook for a good 5-8 seconds until I finally realized my error
155x7
135x9
115x10
DB overhead walks, 1 arm. Unit for reps is yards, done with each arm
30x40
50x40
70x40
90x40
100x40
120x100
Walked with a 60 lb dumbbell for 10 minutes, switching hands as needed. No rest or drops
10/31 pulls and accessories
Rack pull, about 1" higher than competition height, straps, belt
585 for a nasty triple
495 for 3 triples
495 for 13
Shrugs
315x50
Barbell row
275x3
225 for 2 sets of 8
135x20
6 minute plank
10/2 pressing accessories
Close grip, slight decline
315x6 PR
275x14
275x6,6,6
205x27
Incline Tate press
50’sx6
45’sx6
40’sx6
35’sx10
30’sx10
25’sx20
Dumbbell incline press
20’sx100
Seated dumbbell curls
35’s for 4 sets of 8
200+ band pull aparts with a doubled mini band. Lots of pull aparts between sets as well.
Been feeling a bit sick, took a couple days off completely. Lots of sleep and food, came back with a vengence.
11/5 squats and pulls
Squat, flat shoe
Worked up to 545 single with light reverse bands
Added knee wraps
Couple of feeler doubles with 405, haven’t worn wraps in a while
405x15 and a half or so
Conventional deadlift, flat shoe, no belt, straps
315x10,9,8,7,6,5,4,3,2,1 10-15 seconds between sets.
Last few were pretty hitchy but it’s goodefinitely strongman practice right?
6 minute walk with a 75 lb dumbbell, switching hands as needed
11/7 pressing and assistance
Standing OHP
Barx10
65x2
95x2
115x2
135x2
145x1
155x1
165x1 fastest this weight has ever moved, but I almost blacked out. Still, it feels like progress
Seated OHP
135 for 4 sets of 6
115x15
Waiter Walks
65 lbs for 3 100 yard trips
30-50 pull aparts between each set
11/8 Volume Pulling Assistance
RDLs, no belt, straps
Barx30
135x10
225x10
275 for 6 sets of 8
Head supported barbell rows, no straps
135 for 6 sets of 8
Weighted pull ups, 2 breath pause at top and bottom
+45 for 5 sets of 5, alternating grips each set
1ish minute chin up hold with bodyweight
Weighted planks
+45 for 1 minute, 45 seconds, and 3x30 seconds
Used to be much better at planks. Something else to improve on.
Back raises
Average band for 5 sets of 10
The band tension was so much I was struggling to keep the back raise apparatus on the ground. I like it.
Hammer curls
25’s for a set of 50
Even though physique improvements are not my primary goal, I feel like this higher volume and frequency of my more recent training are improving body composition. Traps are the new abs, right?
1 Like
11/9 pressing assistance
Very short for time today. Got everything done in under 30 minutes
Dips
Bwx5
+45×5
+90×5
+135×5
+180×3
+135×7
+90×10
+90×10
+90×10
+45×10
+45×10
+45×10
Bwx10, 2 count pause at the bottom and top
40 pull aparts in between each set
Smith incline press, 45 degrees, weight listed is the plates, no Bar
90x10
140x8
50 for 3 minutes, no lockout
50 pull aparts between sets
11/12 deadlift and grip
Conventonal deadlift, straps, no belt
135x10
225x3
315x1
385x1
455x1
525x1 a little hitchy, but the heaviest pull I’ve had in a while, and it was conventional and beltless. Felt great
315 for 10 doubles with under a minute rest
Head supported barbell rows
135x6
155x5
175x5
195x5
205x5
225x5
245x3
Red fat grips holds
225xbarely picked up, maybe held for 15-20 seconds at the very most
185 for 5 sets of 30 seconds
Red fat grips curls
45x10
65 for 4 sets of 8
Captain of crush gripper holds
Number 1 for 3 hold of 45 seconds
11/14 stupidity and stubbornness
3 hours of sleep since Saturday evening. Stomach issues. Went to the gym at my normal time Monday morning to let my body know that I’m still in charge. What you feel is a lie, pain is just weakness leaving the body, etc., etc. Today was about the mental gains.
Z press
Barx5
65x5
95x5
115x3
135x2
145x1
155x1
165xmiss half way up
135x6 and 3/4
115x9 and a bit
105x11 and a bit
10 minute plank, resting in either a semi downward dog or a upward whatever (body off the ground but hips closed to the ground) when needed. I rotated through pushup position, hips near ground, downward dog, then back to the pushup position. However long I was in the two easier positions was the length of time I needed to stay in the next plank.
Short, sweet, to the point. Luckily only pooped myself a little.
1 Like
Had a bit of a realization that may be good to share.
I’ve been burning the candle at both ends for too long. Full time work, full time school, poor diet choices (especially in the direction of not enough calories), 4 or less hours of sleep every weekday, and a gram or more of caffeine consumed daily on top of a prescription stimulant.
Took Monday and Tuesday off of work, and no training yesterday. No stimulants after waking Monday morning (didn’t know if the bowel issues would keep me out of work. Long story short, they did).
Slept 16 or so hours each of those two days. Started this morning with half of my normal caffeine, will continue to taper down from there. Ordered some basic health supplements.
Will begin adding sleep, water intake, and calories to my log from this point on. Will reduce caffeine intake to under 600 mg for the next 3 days, then 500 for 3-5 days, continuing to lower until 300mg or less.
I’m enjoying life, but the way I’ve been handling it the past few months is unsustainable. Looking forward to feeling better.
3 Likes
Numbers from 11/16
Sleep:5 hours 45 minutes
Water: 240 ounces
Calories:2800-3000
Calories and sleep were a bit low, will look to raise those today.
11/17 push press
Push press, no belt
Barx10
65x3
95x3
115x3
135x3
155x1
175x1
185x1
195xmiss? Triceps decided no, was about 90% of the way up
165 for 5 sets of 5
Smith incline, 30 degrees, pause at the top and bottom
90x10
140x8,8,6,4 with a 45 second isometric
Waiter Walks
60 lbs for 6 minutes per arm
Numbers for 11/17
Sleep: 0. I wish this was a typo.
Water: 360 ounces
Calories :6500+
11/18 deadlifts
Conventional deadlift, no belt
365 for 10 singles, 10 seconds between reps
SLDL
225 for 8 sets of 8
Fat grip facepulls
Sets of 15, increasing weight until I couldn’t do 15.
Leg raises
6 sets of 20
Hammer curls
45’s for 3 sets of 10