Conjugate W5D3: DE Upper
Speed Bench: 165x3/3/3/3/3/3/3/3/3
Press: 145x10/10/9
NG Chins: 14/12/10
Pushdowns: Max x10+10+10+10 (V. Short Rests)
RP Concentration Hammer Curls: 35x12+6+4
Ungodly crowded gym tonight, so this took longer than it should’ve. Solid performance though - getting back to a set of 20+ chins while at 200+ pounds would be cool.
Triceps were fucking nuked by all those pushdowns. Really good pump, painful to flex, all that jazz.
Conjugate: W5D1 ME Lower
Deadlift: Work to 500x2 (PR)
Power Shrug Drop Set: 405x13/315x13/225x13/135xMany
Leg Extensions: 250x8/8/8/8
Decline Sit-Ups (Arms Extended Overhead) 10/10/10
Incline Walk: 15:00
@atlas13 @boilerman @tlgains @T3hPwnisher
Just shy of two years since all that fun back-and-forth (most of the messages have been deleted for those who weren’t there when it happened), and apparently I’m now just barely strong enough to be a middleweight college wrestler lol. I had 495 loaded and threw on the chips purely because of remembering that comment.
And I even managed it without driving myself impotent from internet steroids :]
Well done buddy!! Stronk!!
Fantastic work dude! So proud of how far you have come
Righteous pulls!!! Those moved FAST
Damn, I had almost forgotten about that fiasco lol
Crazy strong pulls my man!
@boilerman Thanks! They look pretty quick now that I’m going back and checking the videos, but they did not feel that way lol. Deadlifts always feel pretty slow for me.
@atlas13 Thanks! I actually got reminded of it by another thread that cropped up a few weeks ago about BF% and ended similarly lol. I’m not sure why these people all find me so frustrating, but it’s fun.
@T3hPwnisher Thank you! Your log/blog have been invaluable resources in getting me to where I am now :]
@tlgains Thanks Tim :] Your deadlift also seems to be progressing really well from what you’ve been doing lately.
Conjugate: W6D1&2 ME Upper + DE Lower
Press: 1x195, 1x215 (PR)
Speed Squat: 275x3/3/3/3 225x3/3/3/3
DB Bench: 100x3, 90x8/7
Pull-Ups: 11/11/8
Leg Curls: 195x8/8/6
Incline Walk: 20:00
I am so fucking close to a two-plate press. Really happy to PR that a second time this cycle. And it looked reasonably smooth. Slow, but smooth.
The rest of the session was sort of a mixed bag, not helped by the fact that I didn’t realize the gym closed early yesterday, so I crammed two slightly abbreviated sessions into today.
nice press mate, love the belt release at the end. LOL
Conjugate W6D3: DE Upper
Speed Bench: 165x3/3/3/3/3/3/3/3/3
Press: 155x8/8/8
NG Chins: 15/10/10
Alt Hammer Curl: 50x8/8/8
Pushdowns (V. Short Rest): Max x10+10+10+10+5
Incline Walk: 15:00
Pretty unremarkable day, but not bad. Will be watching one of my younger siblings’ high school graduation tomorrow.
Conjugate W6D4: Deadlift
Deadlift: 495x1, 405x5
Power-Shrug Drop Set: 455x5 and so on
Leg Extensions: 270x8/8/8/8
Decline Sit-Ups (Arms Extended Overhead): 10/10/10
Incline Walk: 15:00
Debated swinging for the fences @535, but today didn’t feel like the day for a PR. I think deadlifts (and some of my other lifts tbh) may work better if I do them in two-week cycles instead of three - maybe something to try at some point. I’m going to Deload a few days, and make my next cycle SSB squat and wide-grip bench.
Ended up with a very photogenic delt pump somehow (this was taken before shrugs). Bear in mind that I do zero isolation work for them, I just press.
Didn’t anyone tell your delts that pressing doesn’t do anything for them?
@LoRez And this post is another example lol. 99% of what I do for my back is just deadlift/chins/shrugs. Simplicity works.
Conjugate W7D1: ME Upper
Wide Bench: 225x3, 245x3 (PR), 225x5
DB Bench: 100x4, 90x9/8
WGPU: 12/10/9
Spider Curls: 25x10/10/10
Machine Flies Drop Set: 210x8 + 150x8
Incline Walk: 15:00
Turns out a few weeks ago was a false alarm, my wider bench is still stronger. This moved confidently. I think I’m gonna do backoff sets this cycle just to see what I think of them.
I totally saw this pic as you drinking a milk shake and posing at the same time. LOL
Now that I look back at it, the toothbrush/phone/wall filling really does look like one. I’ve stolen a couple sips of McFlurries from my siblings since I’ve come back, but I haven’t had a shake in a while lol
I thought you were vaping lol.
Conjugate W7D2: ME Squat
SSB Squat: 3x298, 3x338 (PR by default), 11x268 (PR by default)
Shrugs (not power; forgot straps): 315x10/10/10, 225xmany
Sit-Ups (Arms Extended Overhead): 12/12/9
Leg Extensions: 290x8/8/8
Incline Walk: 15:00
This bar is not good for my ego lol.
… apparently that bar is not good for the blood vessels in my traps either lol. I’m very curious how this happened, given the huge-ass pad distributing the weight over my whole upper back, but I’m proud of it.
Conjugate W7D3: DE Upper
Speed Bench: 145x3/3/3/3/3/3/3/3/3
Press: 165x5/5/5
NG Chins: 17 (PR?)/10/8
Pushdowns (Short Rest): Max x12/12/9
Reverse Curls (Short Rest): 45x10/10/10
Incline Walk: 15:00
Conjugate W7D4: DE Lower
Speed Squat: 245x2/2/2/2/2/2/2/2/2/2/2/2
Speed Deadlift: 315x2/2/2/2/2/2/2/2
Leg Curls: 195x8/8/7.5
Incline Walk: 15:00
