Thankfully my gym got a new, good one a few months ago. The old one was a real piece! My knees and quads feel great lately.
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2-21 ME Upper
2 sets of 25 band pull aparts. Then right to the bench. My shoulders and triceps weren’t sore or tired, and I wasn’t panting. Weird!
Bench Press +76 pounds of Chains
A few
195 x1
215 x1
225 x1
Spoto Press, 2 fingers on Smooth
5 sets, ramping to 225 x3
Seated Dumbbell Press
5 sets, ramping to 40 x12
I did Fat Man Chins between sets of pressing
6 sets of 15, then 3 sets of 20
Dumbbell Shrugs on Incline Bench chest support x12
Cheat Barbell Curls x12
Mini Band Pushdowns x85
3 sets
Good workout. To hang the chains for bench press, I hung 2 Blue/Strong bands over the bar, then put the chains through the loop of the big bands. It took 14 seconds to set up and worked 97% perfect. Usually its a huge pain in the ass to mess with leader chains or anchoring bands to dumbbells. This was easier than putting plates on. It was so easy and awesome.
I used the elbows outside hands width grip and it was smooth and fast. Chains were fun. The bar got heavier after the sticking point, which is a strange sensation. My shoulders didn’t fall off during seated dumbbell press.
Some dude 3 board pressed 565 in a bench shirt. I got to be a side spotter!
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2-23 DE Lower
Some Sidebends and x band walks
Parallel Box Squat with 2 Inch Cambered Bar
210 x2, 12 sets
Pin 1 Conventional Rack Deadlift
225 + Double Green Bands x2, 10 sets
Wide Neutral Pulldowns
140 x15, 18, 20
Stiff Leg Sumo, Plates on Floor
135 x5, 6, 7
Leg Curls x30
Band Bad Girls x20
Standing Calf x20
3 sets
Squats, deadlifts and stiff sumos were all right on the edge of what my hips could do. But maybe I’m a little sore from Monday. Will know more after this session, next week.
3 Likes
I think those deadlifts were a little too heavy. More than my lats could support. Something behind my left shoulder is a little pissed. Strong dudes tear their infra/supra? spinitisis deadlifting. If I lift too heavy, my shoulders shrug. These things are connected. Like the way my lats connect my shoulders to my hips.
Also, deadlifting light weights with a little chain was killing my obliques and abs. I didn’t feel them much yesterday.
Ugly lifts are supposed to happen for 1 rep on heavy day, not for many reps on light day.
Hips are cool, so I think squatting was cool.
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Wisdom.
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Every jock who has a game Friday knows not to try too hard in gym class Thursday.
How do we forget it as meat-heads?
Gym class hero is a joker. But gym weight hero is cool?
How did I know more about lifting as a youth, before I even lifted?
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Work ethic is a double edge sword.
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Stimulus Addict Neurotype!
2-25 Multiple Benches
Bench Press, Widish Grips
165 x8 x8 - had to sneak a non-wide grip in at the end, I was tired!
Bent Over Rows between sets
Rear Delt Dumbbell/Side Delt Dumbbell x 4 sets
Bent over rows between sets
Cable Face Pull x15 with 2 count top hold
Cable Tricep Pushdown x15 with 2 count top hold
Cable Curl x15 with 2 count top hold
2 loops
Chest supported dumbbell shrug x15
Rolling DB Tri’s x15
Dumbbell Curls x15
Twice
John Meadows inspired arm action!
Band Pushdowns/Pull Aparts for 2 sets
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2-26 ME Lower
Some junk to get ready, including chilling in the tall kneeling position.
Front Squat on Parallel Box
A few going up
205 x1 +10
225 x1 +30
He’s No Alexander!
240 x1 +45
Stiff Sumo, 2 inch blocks
205 x10, 10, 15
Wide Neutral Pulldowns
160 x15, 17, 20
Standing Leg Curl x15
Reverse Hypers(140) x25
Williams Shrug (2 plates) x20
3 times
Left the gym and vomited in the bushes. Hardcore! Good workout too. My girl squatted 175 x14.
4 Likes
Nice! What does the modifiers (+45, +10, etc) mean on your lifts?
Pounds gained since the last time I used that lift for Max Effort.
At first, I was updating every 5 pound increase just to mess with Mark, who once mentioned that everyone posting their silly 5 pound Max Effort PRs was irritating.
But then I started making huge gains, and now I just want to feel positive and excited about my training, so I keep putting them up.
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5 lbs is huge for humans. Animal monsters scoff at the meat mortal increases.
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Back to human last night.
2-28 ME Upper
A few easy barbell rows to get going
Floor Press
A few
225 x1
240 x1
255 x1 - missed this lift a couple months ago, so making it is good, but didn’t feel like I had another lift
Close Spoto Press
Ramp to 230 x3
More barbell Rows Between sets
Seated DB Press
Up to 40 x10, 10 (maybe a 3rd set, but I can’t remember if I talked myself out of it, or talked myself into it. These felt good, so it seems like 3 sets)
More barbell rows between sets
Seated Dumbbell Clean x20
Hammer Curl x20
Dumbbell Tri Extensions x20
3 loops. I tried to not stop and not drop the dumbbells. 15’s made me almost cry on 3rd loop.
Dumbbell presses feel OK. My right upper back was doing something that felt like it was correct.
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This made me grin 
I almost tagged you, way back when. But this dramatic reveal, a year later, was much more fun.
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3-2 DE Lower
Leg Curl/ Suitcase Walk/Band Bad Girl/Band Monster Walk
2 times
2 inch Cambered Bar Box Squat, metal 45 on top of box
225 x2, 12 sets
Pin 1 Conventional Rack Deadlift
205 + Doubled Light Bands x2, 12 sets
Leg Extension x25
Leg Curl x20
Sidebend x15
3 loops
Some calf raises
Great workout. Added plate back to top of box, cutting depth a little. Squat/pelvis position was solid. I down graded from average green bands to light purple bands. Some chart says that takes around 70 pounds off the top. Deadlifts felt heavy, but correct instead of survival mode and sloppy. I was worried I would have to totally rethink my plan, but this was good.
3-3 DE Upper
Some pull Aparts and Pushdowns
Bench Press
135 + 50 Chains x3, 9 sets with a few grips
Williams Shrug into Chest Supported Row paired with
Rolling DB Tricep then cable Pushdown (v grip)
4 pairs
Dumbbell Rear Delts paired with barbell curls. Band pull Aparts.
4 times
Another good workout. Chains on bench felt good. Ideally, the accomodating resistance will allow me to use perfect technique, and excellent position at the bottom of the bench press. Then, smooth, correct motion through the sticking point. Theoretically, this will allow me to correct any subtle technical errors, and reduce the length of the sticking point, or troublesome mid range portion of bench press. It worked well for my deadlift last “cycle” or “block,” so I’m optimistic and I believe in it.
Looping the chains over strong bands, hung over the bar is so fast and easy. The bands slightly flex at the bottom so my elbows and shoulders don’t get killed at the bottom. It almost feels too good to work.
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3-5 ME Lower
McGill 3
Leg Curl/Suitcase Walk/Band Monster Walk
Twice
Sumo Deadlift, Plates on 2 inch Block
3 working up
365 x1. +10
385 x1. +30
405 x1. +50
Stiff Leg Sumo, Plates on 2 inch blocks, sets paired with
215 x6, 6, 12
Wide, Neutral Pulldowns
160 x12, 15, 22
Leg Extension x30
Single Leg Curl x 20
Standing Calf Raise x20
Reverse Hyper (140) x30
3 loops
Deadlifts were fast, I should have started heavier. Last one went up easy, but I was too excited to do another good one. I guess that’s just a little left in the tank. Save some gains for next time. Another good one.
4 Likes
3-6 ME Upper
2 sets hand pull Aparts, band push downs
Dumbbell Bench Press
A few going up
85 x14.5. +1.5 reps, and the dumbbells didn’t get over my face.
Barbell Bent Rows
Up to 105 x10, 6 sets
Paired With Close Grip Spoto Press
Ramp to 235 x3
Seated DB Press
3 super light sets
45 x6, 6, 10
Paired with Fat Man Chins
BW x8, with 2 count pause at bottom and top, for 6 sets
Seated DB Clean
Seated DB Hammer Curl
Dumbbell Tricep Extension
Aimed for 4 x20 with no rest. Had to take a couple rests and only got to 15 reps a couple times.
Soon my 3 rep close grip Spoto Press will be ahead of my 1 rep touch and go bench press. Both are already above my barbell back squat. Major Rules Violations! Good thing I’m an Outlaw Rebel!
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Dude your log cracks me up…
That’s good, because a Positive Attitude is the most important thing!
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