7/19/19
Weight: 202.8
May workout this afternoon, may not, if not this afternoon, then tomorrow morning.
1 Like
You’re crushing deadlifts right now man. 15reps of 405? Sheesh. I need to get back in the saddle ASAP!
1 Like
Tryin to catch literally everyone here haha
2 Likes
7/20/19
Deadlift
5 x 135
5 x 225
3 x 315
3 x 355
18 x 375
Superset
FSL
3 x 5 x 315
Banded Lat Pulldowns
5 x 20 x Purple
Superset
BO Row
3 x 5 x 225
2 x 12 x 135
Banded Pullover
4 x 15 x Purple
Banded Row
3 x 15 x green/black
Superset
Hip Hugger Shrugs
4 x 20 x 50
Curls
4 x 10-12 x 25
A bit better than expected. Pretty solid 18 reps. Back is just feeling solid at the moment.
4 Likes
Nice work. What is going on with all these high rep deadlifts you, @littlesleeper @T3hPwnisher @mortdk you are all repping it out. Did I miss the memo !?!
3 Likes
I blame Pwn, I believe he started this madness. I’m just an impressionable follower.
3 Likes
7/22/19
Weight: 204.8
Bench
5 x 135
5 x 185
5 x 225
5 x 245
Floor Press
5 x 135
5 x 185
3 x 225
1 x 255
1 x 275
1 x 295
5 x 225
12 x 185
Rolling Triceps
25 reps x 35lbs
3 x 15, 10, 10 x 45
Superset:
Incline DB
3 x 20 x 45
BO Row
3 x 10 x 135
Tricep Push Downs
3-5 sets (?) x 15-35 reps x black, black + black
Not great, not a lot of sleep, regular bench felt heavy as hell, floor press moved pretty well though, 295 was a bit of a fight, no question it was going up, but definitely felt it, ha, maybe had 300 on that rep, maybe not. Volume work was so-so. Weight is decent, had a few drinks Saturday night (a few too many) and can still feel that residual effect today…a good reminder as to why I do it so rarely anymore, but am happy not having the weight spike dramatically.
2 Likes
Kids will do that to you. I haven’t slept well for 9 years 
2 Likes
You aren’t kidding, I am just living under the assumption that I won’t get to sleep for the next 18 years or so haha
2 Likes
7/23/19
Weight: 204.8
Back Pump
WG Pull Ups
3 x 10 x BW
NG Lat Pulldown ('scoop)
4 x 15 x 100-150
Rear Delt/Upper Back ‘Swing’ (chest supported)
3 x 15-20
1 x drop set
Rack Pull
5 sets? x 225-315
Banded Back Pull
Hip Hugger Shrug
Hammer Curls
Decent one, big dude finally got his schedule slowed down enough to get one in, the workout was honestly easy…it was almost the same as my normal back workouts, without the taxing ass deadlift haha so I feel pretty good, almost feels like an active recovery type day, didn’t really track a lot of sets/reps, mostly went by feel on this one, then a few forced reps, a few drop sets.
Reflections:
The guy is large (245 today with shady abs) so I was really expecting to be run out of the gym on either weight or volume, ha. But it turned out to be just a good solid workout all around, I am definitely more ‘dense’ than he is, standing side by side he’s (obviously) bigger, but I just look more solid, I think, he wanted to get a picture for his instagram, but I’m not huge on that (mine is mostly full of shitty lifting memes I’ve made and think are funny), so I passed, ha, but now I wish I would’ve done a side by side, just to kind of objectively look at it, ah well, next time.
3 Likes
7/24/19
Weight: 204.8
ME Bench
Cambered Bar Bench
8 x 80
5 x 170
3 x 200
1 x 220
1 x 240
1 x 260
1 x 270
2 x 10 x 170
DB Incline
2 x 15-20 x 55
Fat Bar Banded Pushdown
3-4 x 10-15 x Black+Black
Low Point Cable Fly
2 x 20 x 30
Much better day than expected, my schedule is all wonky, but it’s fine, tomorrow will be rest/active recovery and then Friday will be squats and deads. Cambered bar benching is fkn brutal, ha, set up, unrack, have to actively bring it to your chest, no letting it ‘fall’ on its own, loved it, feel like I accomplished a solid bench today, and hopefully some heavy variations will help drive my straight bar bench up into that 325-335 range. The stabilization factor with that cambered bar is ridiculous, there can’t be any sloppy movements when benching with this bar, it felt good from wrists to shoulders, but if you got cocky or weren’t focused, it could get fucky real quick, ha.
Notes: As I’ve stalled out a bit, I’ve noticed that I’m going more and more toward a ME type workout, for now, I think it’s okay for some lifts (bench/squat) but I feel I need rep work for OHP and I’m sticking with what’s working for deads. I’ve got the bars and equipment (minus bands/chains…although I’m looking at ‘making’ my own chains/putting together my own chain kit) to do a bastardized set of ME rotations for bench and squat, so I may do that. Although, not gonna lie, a draw for me right now is that I get to strain under some heavy loads, and shit if that doesn’t feel great right now…
Weight is good.
7/25/19
Weight: 203.0
Sled/LISS
20-25 minutes of sled work, pushes, pulls, rows, drags, a couple actual sprints (ouch)
20 minutes treadmill at 10% incline x 2.8 mph
Felt good, little pump from the sled, nothing too wild, should feel pretty good for squats and deads tomorrow.
7/26/19
Weight: 203.2
ME(ish) Lower
Camber Bar Box Squat (slightly below parallel)
8 x 80
5 x 170
3 x 220
1 x 260
1 x 290
1 x 310
1 x 335
1 x 350
3 x 260
8 x 170
Opposite Stance DL (butchered sumo)
5 x 135
5 x 225
3 x 315
1 x 365
1 x 405
1 x 455 (straps/belt)
Conventional Pull
1 x 455 (belt/mixed grip)
Giant Set:
WG Pull Ups
3 x 8 x BW
Air Squat
3 x 15
DB RDL
3 x 8 x 100s
Leg Extension
2 x 15 x 100
Decent day, not great, that cambered bar is fkn brutal. Sumo felt different, for sure, but everything moved pretty crisply, 455 isn’t top end for that, wanted to see what it felt like to pull it mixed grip conventional (as that’s what I’ll be doing as my opener if our little mini comp happens) it was slow(ish) but easy…if that makes sense, no doubt, but didn’t blow off the floor like usual. Confident in my bench and my deadlift heading into the mini comp, not so much in the squat.
Weight is good, comp isn’t where I’d like it to be, but whatever, it’s almost winter anyway 
2 Likes
7/29/19
Weight: 209.0 (ouch)
Bench
Swiss Bar (mid-neutral grip)
8 x 135
5 x 185
3 x 205
2 x 225
2 x 245
3 x 265
20 x 135
Rolling Triceps
15 x 40
3 x 10 x 55
Paused Bench
3 x 5 x 135, 185, 185
Incline Machine Bench
4 x 8 x 80-110
DB OHP
3 x 15 x 35
Fat Grip ‘Bucket Head’ Triceps
4 x 20 x black, purple
Some other light crap for shoulder health
Decent day, about what I expected with the Swiss Bar, I am all frickin’ triceps, holy crap, I could feel every single rep at 265 as I came off my chest, not a struggle, but slow, and then as soon as my triceps took over it slammed up…kind of a cool observation, actually, I’ve known I’m a tricep guy for a minute, but haven’t consciously noticed it with straight bar, but with that neutral grip?? Holy smokes haha
Weight took a hit, had a big ol’ fish fry and family weekend, lots of omega-3s, lots of protein, and a lot of breading haha no ragrets (the mantra remains, it’s almost winter anyway)
Notes: Moving forward I need to develop my speed from the bottom, pauses with standard grip are probably going to be my go to for my supplemental work moving forward on bench days.
2 Likes
Random Excitement: A relative of ours was hit by the same big hail storm that we got, his very nice Traeger was damaged (broke the knob and digital read out, didn’t even dent the hood) well insurance cut him a check and he already upgraded to a brand new, larger Traeger grill, well we were over having supper with their family last night and I asked if he was looking to get rid of his old one for a decent price (thinking $200-$300 as it is an $800 grill brand new) and he goes, “Oh! Yeah, come load it up tomorrow.” Well what would you like for it? $250? “Oh, gosh…no, it’s gonna cost you $100 to fix it, so it’s yours, happy birthday!” haha so I just scored a sweet smoker for $100 and about 15 minutes of my time to plug the wires in…pretty frickin excited! I’ve heard nothing but good things!
6 Likes
7/30/19
Weight: 206.2
Lay An Egg Leg Day
ME Front Squat
2 x 5 x 135 (ouch)
2 x 2 x 185 (why you such a weanie?)
3 x 1 x 225 (ok, this felt better)
1 x 255 (meh, decent)
1 x 275 (alright, tough, but fast)
0 x 315 (good lord you’re worthless)
Superset:
SSB
3 x 8 x 135
Banded/Cable Deadlift (saw it from DLB, just focuses on hammies)
3 x 15 x Green
Leg Press
3 x 12 x 200
Good Morning Squats
3 x 8-10 x 45
Today was rough…I slept so hard I woke up feeling like I’d been hit by 1 polar bear sized goose or by 20 goose sized polar bears, I’m not sure which…but it doesn’t feel good, tentative plan was to work up to my planned opener for our mock meet (no, in fact, I do not know what I’m doing haha) figured an easy heavy(ish) single would be a solid last ‘heavy’ squat day 10ish days out, but apparently that wasn’t happening, figured the front squats would help me auto regulate a little, and boy did it ever, fkn criminy it was disappointing, ha.
Weight is coming back down, feeling hungry as all hell, (winter is coming) so I should probably up my calories (winter is coming) so that I can start putting muscle on, right? (winter is coming)
4 Likes
They are a real ass kicker, I love them.
Did you find the sumo easier than the conventional pull? [quote=“Despade, post:1496, topic:226394”]
am all frickin’ triceps, holy crap
[/quote]
Not a bad problem to have! I really need to bring up my triceps. I can move good weight off my chest, but I lose it at the transition into my triceps. Should think about using the swiss bar for a rotation at some point.
Nom, nom. Looking forward to some food progress pics.
1 Like
I honestly don’t know, it moved just fine, but I could definitely feel the unused muscles in my hips, ha, and getting into position with a more upright torso was tough because I’m not used to it.
if I can get the pictures prior to eating, I have a problem with that haha but I am thoroughly excited, pellets should be here in a couple days, new digital control panel should be here early next week.
1 Like
Nice workouts Man, those DL both conventional and Sumo, damn I wish.
you missed 315 front squat, what did you expect or how much do you lift. I think 315 is quite a lot of iron for front squat.
I expected 315 to go up, ha, I’ve done 305 (I think, way back) It’s more of a mental block I think, because from all the deadlifting and upper back work I do I really don’t think that’s my weak spot, I think I get myself too amped up for the front squats, honestly. Which is not a normal thing for me, I’m not an amped up guy (at least pre-lift, ha) But, 275 is an any day FS for me at this point, so I can’t be too upset.
Notes: Woke up yesterday feeling tired, but not particularly bad, almost immediately following my workout I had a fever, lasted all day and then all of last night, feel like 100% trash. Today is gonna blow, gonna try and rest and relax for a few days and see how I feel.
1 Like