I need to either visit a buddy or mine or video how im preforming reverse hypers. In retrospect i have im subconsciously over extending at the top as of late.
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Seated OHP: 70% x 3
80% x 3
90% x 3 … Did 8. Eeh 8th wasnt exactly a grinder but 3/4 up it started to stall.
FsL: 3 x 5 @ 70%
Incline Db: 36/3
Rolling db extensions(floor) 36/3
Pulldowns: 30/3
Banded lateral raises: 30/2… just covering my bases with these plus it was suggested. Honestly it feels like junk. Oh well
For those interested here are hard caps ive established for myself for those days im feeling stupid.Other wise ill end up running myself in the ground and sabotage my recovery and progress.
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Crap the amount of walking at work has lowered . Going to have to add in some airdyne to compensate for general conditioning.
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I think its time for me to limit looking at stuff on social media related to training and nutrition… im overloaded from all the stupidity.
Time to do as the youngsters say and …
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Did a easy short session to reintroduce them.
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Jesus, now they’re annimated.
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@biker oh its so much worse!
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Trap bar: 70%x 3
80%x 3
90% x 3… went to cap of 5
I was using the weight i used several month ago . When I lost my shit and did 15. Which had tenderised my back and primed me for my back pull.
Wagon wheel Pendlay rows: 5x5 .. dead stop pause at the bottom done explosively off floor.
Seated cable row: 30/3
Kirk rows: 36/3… I put these in . Because its my favorite type of shrug.
Ab wheel: 30/3
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I feel like you made this one specifically for me…
Well…yeah. you planted the idea.
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I knew the assless chaps were for me!!!
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We did a family thing last evening and went to a Korean place. Over did it … all the meat is sitting in my gut along with water bloat. So my numbers are skewed all to hell.
Going to stay in the the same range as last week and see what happens.
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This is cute as hell.
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Bench: 65% x 5
75% x 5
85% x 5… Solid cap of 5 on everything this week
Fsl: ( Buffalo Bar) 3 x5 @ 65% … we have a issue. My strength is coming back at a rate that my TM is almost meaningless. I was pausing each rep for a easy 3 count… I didn’t even feel worked at all.
DIPS: 24/3 TR 30… Start of the next cycle i might start doing these weighted slightly.
Straight bar arm curls: 18/3 TR 30
DB hammers curls: 24/3 TR… minor tweak and removed the rope curls. Reality these will have more carry over to Bench stability and elbow health. Need more direct forearm stimulation. Specially the brachioradialis.
Face pulls: 36/3 TR 36
I probably should explain my progression model im experimenting with regarding my assistant work at some point.
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My current assistance setup 3/5/1 variant
Been dialing this in for a while and figured I’d share .
Main goal with assistance:
Help the main lifts without screwing up recovery
That’s it.
How I structure it
Everything runs on a simple 3-week wave:
Week 1: more reps
Week 2: hit a target (this is the important one)
Week 3: lower reps, heavier
So like:
30/3 → 24/3 → 12/2
36/3 → 30/3 → 24/3
Nothing fancy.
How I progress
Everything is based on Week 2:
Each lift has a rep goal
Hit it → go up next cycle
Slight miss → stay
Miss bad → drop
I’m not chasing rep PRs.
Just using reps to confirm strength and move the weight.
How I pick exercises
I stopped thinking in “body parts” and started thinking in roles:
Stuff I actually push
Pendlay rows
Incline DB press
Dips
These actually carry over.
Stuff that builds muscle but doesn’t beat me up
Pulldowns
Leg extensions/curls
Shrugs (running Kirk shrugs now)
Stuff I keep in for health
Curls
Face pulls
Laterals
Not trying to PR these every week.
Lower back management (big one for me)
Running:
Trap bar deads
Pendlays
Light SSB good mornings
Rule is simple:
If deadlifts feel off, I pull back assistance immediately
No ego here.
Why I don’t go crazy with volume
Between:
Rows
Pulldowns
Pressing
Dips
Arms/back are already getting hit a ton
So I’d rather:
Do less
Do it better
Recover
Schedule (this matters)
I’m not on a 7-day split.
It’s more of a 10-day rotation, so:
Squat and deadlift aren’t stacked close together
OHP day kind of acts like a buffer
Makes a big difference for recovery
Conditioning
Just Airdyne:
2–3x per rotation
Easy pace
Off days only
If my legs are burning, I’m doing it wrong.
My simple rule
Hit the number → go up next time
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Got some in tonight
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Initially I did not see the word “in” in that post. 
If only… 
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