Finished my pullups. Ended up doing 35 pronated w/straps and 15 supinated without straps. The biceps really get involved in the supinated strapless ones, for better or worse. Excited to push my bench tomorrow, hoping to hit between 15 and 20 at 260. Will likely do 3-5 singles of back squats after I finish bench.
My trap bar should be here in the next day or so, I might add a conditioning workout where I try and get to 301 reps with 135 in as few sets as possible.
I’ve been drinking way less and it is definitely helping my ability to recover and generally feel better, as much as I enjoy the social aspect, it doesn’t seem worth it.
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It just arrived, going to take like 40 reps worth of energy getting it downstairs without breaking something.
I hit 270 x 14 earlier in the year but that was on a fat pad, I was also doing more rep work at the time. My 1rm is stronger but my repping ability is still a bit away from peak, I reckon
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Shoulders and lats sore from yesterday took forever to get even kind of loose. Used more warmup than the program suggested, I normally go above my weight that I’m repping (e.g., hit 315 for a single if I’m repping 275) but didn’t this time.
Chest/tri
Bench: 135 2x8, 185 2x5, 225 2x3, 245 2x2, 260 1x2, 1x16 (pr, I guess?)
Close grip: 225 3x6
Face pulls: 3x15
Tri kickbacks: 3x15
Band flies: 2x10
Tri push downs: 3x10
Tri overhead drop set: green band x 12, fuscia x 10
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Realization deads
Some curls, some pull downs, some good morning esque band work, face pulls
Sumo dl: 135 2x8, 225 2x5, 315 3x3, 335 x 13 (fucked up the video, again)
Used straps for these and that definitely helped, might’ve had one or two more in me but didn’t want to risk anything, still kicked my ass. Took the dog to the park at this point.
Axle curls: bar x 12, 50 x 10, 60 x 8, 70 x 6, 80 3 x 4, 50 x 16, bar 25
Trap rack pulls: 150 x 5, 240 x 5, 330 x 5, 410 x 6
Pull-ups: GB 2x5
I forgot how to put straps on a trap bar for my last set but actually managed a video of it. It’s literally like 3 minutes of me being an idiot and 1 of lifting. I also put the straps too far forward so the bar tilts a bit.
Got some good work in, will finish pull-ups and do some pull throughs later tonight.
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Evening workout:
Pull throughs: FB 3 x 10
Pull-ups: GB 3 x 5, FB x 5
Chins: GB 3 x 5, FB x 5
Straight arm pull downs: GB 2 x 10
Hammer curls: BB 3 x 10
Ate 1lb of chicken tenders, a bunch of fries and drank a few diet sodas (for lunch), was bloated during this whole thing but hopefully most of it will turn into gains. Made some chin progress, was a bit harder but still relatively easy. Hopefully have 10 body weight chins early next year
Ramblings
296.0 this morning, which is down slightly from one week ago but that was after insane thanksgiving bloat. Going to track my food today, just to see what is actually going down the gullet. My back feels that workout already, going to definitely impact my ohp today but I’m going to push through and get it done today, will probably drop the hang cleans in lieu of something that hits the upper back less hard. Hip and left knee are also a bit sore, will definitely get a day off before I hit the FS max set but am going to hit a few easy back squats today.
Going home for Christmas stresses me out, this is the longest in a few years that I haven’t been home so I’m going despite Covid and all that shit. I’ll quarantine before and am only going for 2.5 days and will get a Covid test when I come back. Figure that will also be a great time to deload, going to put my head down and try and get a ton of work (both for actual work and the gym) done in the next 2+ weeks.
Cant convince myself to squat, with the level of aches I’m not sure it’s the best idea anyhow. Tomorrow is off from main work, hopefully get some conditioning in.
Shoulders:
Landmine press single arm: 45 3x10
Axle OHP: barx10, 80 x 8, 120 x 5, 140 x 3, 150 x 1, 160 x 13 (don’t know but can’t imagine this isn’t a pr)
Upright band rows: FB 3 x 15
Front/side raises: RB 2x10
Face pulls: FB x 10, BB 2x20 (slow and burny)
Took a while to get the shoulders moving, we’re stiff and sore up until I got to 140, are back to being sore about 10 min after the workout. Will give them a break regardless of what else I do tomorrow.
My music is playing from my phone, so it’s kind of loud, just as a warning.
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So I did a small but painful conditioning workout, going to keep building this up until I can do over 100 reps.
Not near @T3hPwnisher but understand why he does them.
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Woke at 295 today. My gastro gave me a new medication for my stomach and told me to try metamucil, i’m not 100% fixed but god damn the last week or so has been 10x better. Having 2-3 bowel movements opposed to 3-8, is life changing. I’ve talked myself out of a lot of lifting over the years due to these issues, glad they seem to be tracking in the right direction.
Took yesterday off, was pretty fatigued and actually quite sore in my legs/glutes from the trap bar set. Vascularity has been slowly creeping into my quads and some is becoming visible in the mirror after a carb up, which is pretty wild while still in the 290s. If I’m not losing weight, at least I’m gaining muscle.
Legs:
FS: 135 2x5, 185x3, 225x2, 230x15 (Christ these suck)
Trap dL: 150 x 10, 200 x 10, 270 3x10
Gotta get back to work, will hit some rdls and single leg stuff tonight.
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This is a pretty great read. There are lots of worthwhile quotes and sentiments in there but this one is amazing, “whatever you plant, that’s what the fuck is gonna grow.”
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No main lifts today, supposed to start a deload next week but I’m going to push it until Christmas.
Was planning on doing DT but after a few cleans my shoulder and elbow started yelling so I tried some pullups and after a few sets everything felt okay, so I’m going to do some sprints in an hour or two to make up for it.
Pullups: GB 6x5 (3 supinated, 3 pronated), FB 4x5 (3 pronated, 1 supinated)
BB Curl: bar 3x10
Red Band hammer curl: 3x15
These seemed hard today, my back is pretty sore from the front squats and trap stuff yesterday, as are my glutes although I don’t suspect that’s what made the pullups hard. I put a 45lb weight through my belt and attached it to the green band (GB) and the weight sunk to the floor, I’m sure the further I stretch it the more resistance it provides but at the top of the reps I’m definitely not getting as much as I had suspected.
My left triceps is feeling a bit funky, hope it feels okay tomorrow or might switch bench for deadlifts. If i’m feeling okay I’m going to try and get 230 for 20, I’ve never actually got there with 225 so it would be kinda cool if I could.
Got to the park (arboretum technically) and walked about 5 minutes then started jogging and it felt decent so kept going, did 11 min (figure that’s a bit over a mile) then walked 10 or so more.
My old man dog, who has cancer and played fetch with me earlier, came along and did really well. At the 8 min mark he slammed on the brakes and had to poop, gotta be uncomfortable, but other than that it was smooth sailing.
My small amounts of conditioning seem to be working because this wasn’t really challenging just a bit rough on the knees due to my weight.
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Went for a short hike yesterday, lifted 0 weights
Felt like shit (mostly mentally, the gray is getting to me) upon waking today, got a coffee in, did some work and after another dose of coffee got down to the garage. Everything still sucked, body and mind are both cranky.
Chest tri
Bench: 135 2x10, 185 2x5, 230 7x5, 1x15
Bunch of band work. Face pulls, tri pulldowns and kickbacks, shoulder warm up, chest flies
Very mediocre session, if I feel better later I’ll try and do some close grip stuff. Speaking of, I moved my grip in about 1 inch inside the rings and my shoulders, elbows and wrists felt better, will keep playing with it. Definitely a slight power loss though
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Still got a lot of weight to lose but looking somewhat better
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Got back in and did some more chest work, light back work to get my lats activated, and Axle CG bench.
Close Grip Axle: 120 x 10, 210 3x6, 260 1x6
These felt better than my actual bench, I paused the last rep at 260 for a few seconds and almost lost it forward, still suck at gripping the axle properly.
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Back/bis
Face pulls, bad rows, shoulder work, straight lay pulldowns
Rack pulls, knee height: 3x5 400
Sumo: 295 7 x 5, 1x15
Pull ups: GB 5 x 5
Hammer curls: rb 3 x 10
Axle curl: bar x 15, 50 x 10, 60 x 10, 80 2 x 8, drop set 80 x 8, 50 x 20, bar x 20
Went into this with fewer calories in the system than normal and did rack pulls before deadlifts which made this way harder than it should’ve been. I gradually worked my feet out further until I was close to a sumo position and the weight moves well from there, I have a video but it is pretty bad, might upload it anyway. In any case, I was glad that I pushed myself to 15, wanted to quit at 8, the last rep still moves very well which is a sign I’m not going too far and that I might need to dig a bit deeper.
Might do more pull-ups tonight or might just push them tomorrow with my shoulder workout.
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