Been busy, took a week off from lifting. Pull day, concentrate on reps.
Deadlift
95 x 7
135 x 7
165 x 6
185 x 9 work set, surprised how many reps I got out
185 x 9 good and tough, decided it was enough
hamstring machine
bar curl 60 x 5 surprisingly hard
50 x 11
50 x 10
50 x 5 touch
worn out
Trying to get stuff done before Christmas, car maintenance, shopping, etc, so erratic training. Got in today, decided to do high rep push.
Squat
95 x 7
115 x 7
145 x 8 - OMG, much harder than I expected
145 x 8
145 x 6
really dragged myself through this
all benches in use, did incline bench, first time in how long?
45 x 10
65 x 10
95 x 8 - surprising good form
95 x 7
95 x 7
tri pulldown
2nd plate x 9
2 x 9
2 x 9
Happy Holidays / Christmas everyone.
So decided to tweak my program some. After re-reading the Groves book, decided to go with his stuff. Mostly because his program is aimed at beginner strength, and although I’m far from a beginner, it clicks with me.
Pretty simple. Three day a week:
1 - Squat and bench. Squat accessories
2 - Bench and bench accessories
3 - Deadlift and deadlift accessories
Spend a few weeks with high reps, around 8. A few more weeks at moderate weights, 5 reps. Then a couple weeks at heavy weight, doubles or triples. See? Simple. And fits right in with my starting back with high reps.
So today’s workout:
Squat
95 x 8
115 x 4
145 x 8
145 x 8
145 x 8 tough, but not too much so, just right
Bench
65 x 6
105 x 9
105 x 8
105 x 8 tough on last rep or two
Leg extension
Abduct and adduct machines
From a great workout on Sun to a shitty one today
Bench
45 x 10
65 x 10
85 x 6
105 x 8 work set, tough
105 x 8
105 x 8 all three hard, going near failure
Weighted dip
25 x 4 was sure I could get more, did more a while back
25 x 5 - failure
10 x 8
10 x 8 - failure
10 x 4 - wtf, failure
Incline bench
Should be a piece of cake, I did 95 x 8 for sets just last week
45 x 10
65 x 8
95 x 1 - OMG it’s crushing me
95 x 1/2 - I KNOW I can do this, but it’s a fuking mountain
Tri pulldown
1 setting x 10
2 x 9
3 x 10
3 with half plate x 8
3 1/2 x 8
3 1/2 x 8
well, at least that wasn’t a killer
I know the feeling.
Have a good New Year!
Too late, Harry. Betty White died!
Deadlift day. Had a week to recover, so this went pretty good.
Deadlift - scoliosis stance
95 x 8
135 x 8
175 x 3
195 x 8 work set
195 x 8
195 x 8
impressed, tough but possible, I’m happy
leg curl
seated cable rows
Bar curl
40 x 10
60 x 4 deads must have really wiped me out
50 x 10
50 x 10
whew! doesn’t look like much, but kicked my butt!
Good one. Squat plus light bench.
Bench
105 x 3
105 x 3
105 x 3
Squat
95 x 7
115 x 4
145 x 8
145 x 8
145 x 8
abs seemed to wobble a bit, so crunch
x 15
x 12 really squeezed
Leg X
a bit over half the stack for 9 and 10 reps
Adduct and abduct
100 x 9
100 x 8
100 x 8
Bench day
Bench
65 x 10
95 x 3
105 x 9
105 x 8
105 x 8 pushed hard for these
don’t usually use db’s, everyone jamming the db section, but nobody there today so why not
DB overhead
20 x 12
25 x 10
25 x 10
30 x 7
Dip, no weight
x 8 x 8 x 8 good
Tri pulldowns
2 plates x 10
3 1/2 plates x 9
3 1/2 x 8
3 1/2 x 8
all in all, a tough workout
Friday was deadlift day
135 x 9
175 x 3
195 x 9
195 x 8
195 x 8
old guy waiting for me to finish. I’ve seen him before, short but muscles out to here. maybe some point will ask him how old he is, there’s a few oldz in the gym
Pullups
x 4 x 4 x 4
did I lose a little strength? been a few weeks since I did them
hamstring machine
bar curl
50 x 12
60 x 5
50 x 8
today’s squat routine
95 x 10
115 x 4
145 x 9
145 x 8
145 x 8
seems a teensy bit easier, hope so
light bench
45 x 10
65 x 6
105 x 4
105 x 4
105 x 4
leg extension
adduct and abduct super sets
Bench day
45 x 8
65 x 10
95 x 3
105 x 9 work sets
105 x 9
105 x 8
Tri pulldowns different station, should be same as other but something different about the weights
3 1/2 plates x 4 yech
3 x 9
3 x 8
Dips
x 7 x 8
Nautilus shoulder press
70 x 8
70 x 6
Thanks to everyone liking my posts, I appreciate it.
Friday I had a headache and also lots of school work to do, so put off deadlift day to today.
Deads
135 x 8
175 x 3 - parallel grip
195 x 8 - mixed frip
195 x 8
195 x 8
form was near perfect, pretty good for scoliosis stance
Was watching the stations near me. Guy on next one was doing 65 lb curls. Perfect form, slow, deliberate, intense. Should have made a YouTube vid. Next station over couple guys doing deads with 185 lbs. Struggling, wore belts, and rounded backs like crazy. Thought of saying something, but I’m not their mama.
Hyper extensions
Arm curl
50 x 13
60 x 5
50 x 10
must be getting old, it’s wiping me out
“Thought of saying something, but I’m not their mama.” Words to live by.
Squat day. Gym was packed. Squat rack in use. Benches in use. Every single thing in use. Finally did some leg presses and went home.
^I agree. Freely giving advice in gym almost never works.
Fri had personal issues and couldn’t make bench day. Today did deads and belated bench.
Dead
135 x 8
175 x 3
195 x 8
195 x 8
been stressed out, stopped there
Bench
45 x 10
65 x 10
95 x 3
105 x 8
105 x 8
Bar curl
60 x 6
60 x 5
Tri pushdown
4 plates x 8
4 x 8
actually a good workout
Actually got 6 hours of sleep the other night, which is a lot at one time for me. Felt all full of piss and vinegar when I got to the gym. What the hell, weak as hell. Go to the gym feeling like crap, little sleep, have great work outs. Go figure…