Friday
Bent LR
40, 50, 60, 70x10
Standing LR
50x9,9,9,9,10
OH Tri Bar
120, 130, 140x10, 150x9
Much better then last week on the last set.
DB Floor Ext
50x8,8,7
Dead.
Not enough sleep lately, called it after the floor exts. Pump in my shoulders was insane, though.
Sunday
Strapless Shrugs
405, 455, 475, 500x8
Grip is definitely improving…no trouble holding that last set.
T-Bar Row
3+25, 4, 4+25x10, 5+5x8
Seated Wide FP
180, 210x10, 240x9
FP
150, 170x12
Monday
Squat
365x2, 405x3
And that’s all she wrote. My knee can’t handle this up and down shit anymore, time to rest and take some time off. Not going to DL this week, might pick it back up in 2 weeks, but definitely no squatting for the next 2 weeks. Need to get it looked at before it’s FUBAR.
GM
135, 185x10
Too pissed off to do anything else. Hope my legs don’t shrivel up while I rest the knee.
Tuesday
Bench
305x1, 325, 345x2, 370x5
:(. To be fair, it was apparent during warmups that this would be my last week with a normal grip, as my shoulder just isn’t tolerating this anymore. Felt really good through 3, then on the 4th I felt that good old familiar shooting pain across my shoulder. I valiantly banged out another rep, but that was it. Going to NGB for the time being.
Paused NGB
275, 305, 325, 345x3 (+10 or 15 PR)
Felt good through all reps here, and I have a lot more control of the weight. 345 wasn’t a max triple, but was decently hard. May play round with 8x3 or something else, but definitely will be doing low reps and pauses with these as my main bench movement.
Low Cable Cross
80x10,8, 70x12,12
Not bad…had to find a very specific groove or I did feel some discomfort.
Rear Delt Mach
170, 190x12, 210x11
Went for constant tension on these with slow reps.
Prone Horiz Abd
5x12x2
Used a lower box, was much harder. My left shoulder needs it right now.
I won’t bullshit myself and say I’ll go to NGB permanently. Instead, I’ll truthfully say that I’ll bench like this until I can bench wider more comfortably and push my max up. Upon reflection, it’s safe to say that I had a great summer gaining size and pushing my lifts up, but it’s time to back down in a lot of areas. I do think I can keep pushing DL, though :).
Friday
Lat Pullover
180, 195, 210x10
Pre-exhaust.
Pendlay Row
221, 241, 251x6, 271x7
Felt really good, no knee pain
OH Tri Bar
120x10x3, 130x10, 12
Experimented with a little more volume since the workouts were combined anyway.
Supinated Pullup
BW, +20 chain, +40 chainx8
Should have wrapped the chains around a belt…that last set was really awkward.
Monkey Row
55x10x3
With pause at top. Have to be careful with form on these.
Combine Thursday and Friday workouts since I wasn’t deadlifting and wanted to give my knee more time off. By that of course I mean I did one triceps movement :). Liked this workout a lot…very different than I’m used to. No legs Monday, so I’ll do the second back workout then instead.
Monday
Strapless Shrug
405, 455, 475x8, 505x7
Grip was fine on the last set, and this bar was slicker than the normal one.
T-Bar
3PLates, 4, 4+33, 4+53x10
Pullup
BWx8, +20 chainx6,8,10
Used multiple grips.
Curls
45s and played with some circuit stuff.
Wednesday
Paused Narrow Bench
300, 315, 335, 355x3 (+10 PR), 315x6 (Narrower)
Moved grip in an inch or two on the last set, but couldn’t really get narrower than that. Index finger was about a half inch in on the gnurling for the first 4. Probably shouldn’t have jumped 10, but it felt good. Getting strong on these pretty fast.
OH DB Ext
40x10, 45x10x4
Slow negatives with pause. Had class after this workout, so just did whatever I could think of for triceps that wasn’t a repeat. Tried to throw in a superset of flyes to see what they were like…fuck. Don’t know how I ever did those.
Abbreviated workout, but good stuff with NGB. Might do some more tonight, but probably will just do it tomorrow instead.
Thursday
Rack Pull from Knee
495, 545, 585x6 (PR)
Been a while, but these weren’t too hard. Also felt good on my back, and they didn’t hurt my knee. Glutes got hammered as well, so maybe at least my butt will stay big while I’m not squatting :).
Supinated Pullup
BWx6, +45x6, +75x6
Good reps.
Face-pull
80, 90, 97.5x12
Samed weights as the other gym, just labeled differently.
Session 2
Pullover Machine
180, 210, 240x10
Pendlay Row
225, 245, 265, 285x6 (Probably a PR)
Struggled to grip that last set, but otherwise good.
Curl Superset
Supinated to Hammer
5/5, 6/6, 7/7
Last 7 of hammers was hilariously bad. Need to be careful with these or it flares up my shoulder.
Great day with the split session. Rack pulls should sub OK for deads for awhile, but I’ll probably drop another peg in the rack and maybe grip the bar wider.
Sorry if I missed it, what sort of routine are you following - your own set-up?
Strong lifter either way! What’s your current BW?
[quote]Adam-F wrote:
Sorry if I missed it, what sort of routine are you following - your own set-up?
Strong lifter either way! What’s your current BW?[/quote]
I’ve never been much of a program guy, so yea, it’s pretty much my own. It’s basically a push/pull/legs split with 2 days of pull, one push, and a non-pressing shoulders/arms day. I’ve done 4 days of legs with push/pull, 2 pull to 1 push, etc, but it’s always a push/pull template. When I start squatting again, I’ll probably follow more of a powerlifting routine just for squat and get volume in some other way. 212-216 depending on the day. I’m not trying to bulk like I did over summer, so eating a little cleaner and won’t be mad if I gain. Thanks for stopping by.
Hell yeah! That DL was awesome.
^^^The last thought that went through my brain before that lift was, “GREGRON’S STACHE!”
Friday
Bent LR
50x10x5
In lieu of shoulder issues, stuck with lower weight and slowed the reps down.
Beggs’ Press
30, 40, 50x8
This is like a bamboo bench press except for shoulders. You thread a chain through tens and attach it to a cable handle, so the weight dangles well below your arms and is incredibly unstable. Great for rotator cuff strength.
OH Tri Bar
120x10x2, 130x10, 140x10, 150x8
Some jackass walked in front of me damn near every set and did curls or some dumb shit.
DB Floor Ext
50x8,7,9
Lot of rest between 2 and 3 because I was teaching GHRs.
Prone Horiz Abd
8x10,10
Might do some more of these later.
[quote]HeavyTriple wrote:
curls or some dumb shit.
[/quote]
How dare you use the term “curl” and “dumb shit” in the same sentence. I think you have your gym priorities wrong bro. We should head over to the jc and learn how its done since there are so many bigger dudes there apparently.
[quote]metalfujimi wrote:
[quote]HeavyTriple wrote:
curls or some dumb shit.
[/quote]
How dare you use the term “curl” and “dumb shit” in the same sentence. I think you have your gym priorities wrong bro. We should head over to the jc and learn how its done since there are so many bigger dudes there apparently. [/quote]
Best part: When they said that, there were around 4 500-lb deadlifters working out. I can’t think of a single time I’ve ever seen that at the JC.
[quote]HeavyTriple wrote:
Best part: When they said that, there were around 4 500-lb deadlifters working out. I can’t think of a single time I’ve ever seen that at the JC.[/quote]
But how many times have you seen groups of monster curls? That’s what counts bro. I actually had you film the wrong lift. I meant for you to film my dumbbell curls instead of the max squat. I don’t know what the hell I was thinking.
Monday
Good Mornings
225, 245, 265, 275x5
Belted after 225. These kicked my ass, but no knee issue whatsoever. I’ll probably do them from pins next week, but I’m starting to like them at least.
GHR
BWx8x3
Ffffuuuuuuu. Modified my technique to look more like what the EFS people do, and I could barely feel my legs after. Good stuff.
Standing Rope Crunch
80x12x2, 90x12x2
Need to find a better abs movement unless loading dumbells onto the machine is practical.
Shrug
405, 455, 505x8
Used straps. Wanted to get something in from my missed back workout (as a result of knocking out my fake tooth for the 9,000 time). Form was much stricter than when I do them with no straps, though.
Leg Ext Rehab
12.5x8x3
LOLOLOLOLOLOLOL. Granted, I could have done more. But I could tell that the function of my leg is still impaired by the patellar tendon. I’ll do these 2-3 times a week for the next few weeks along with BW squats (which have felt OK recently). Hopefully 4-6 weeks will be enough recovery time for my knee. If not, the GMs and eventual DL should keep my competitive desires at bay.
Good workout, even though it wasn’t what I’m used to.
Bro, don’t do the leg ext. I think we have the same problem with our knees and those just fuck mine up when I do them.
[quote]metalfujimi wrote:
Bro, don’t do the leg ext. I think we have the same problem with our knees and those just fuck mine up when I do them. [/quote]
That wasn’t a misplaced period…that was 12.5 pounds, i.e. a single plate on the machine. That’s how I’m rehabbing it. I’m not going to do anything that hurts, but I have to strengthen and repair the tendon somehow.
[quote]HeavyTriple wrote:
^^^The last thought that went through my brain before that lift was, “GREGRON’S STACHE!”
[/quote]
No wonder you nailed it then.
275 good mornings? My backs getting sore just thinking about that.
^^^Since I’m still a child (despite my age) and can’t grow such a masterpiece, I have to live vicariously through you.
Tuesday
Paused NGB
275, 305, 335, 360, 365x3 (PR)
Felt great today. It would have been better to go for 4 at 360, though. My form got away from me on 365 and hurt my shoulder a little. Felt great otherwise, 370 next week. Tried to do narrow floor press after this, but it felt really, really bad, so I quit.
DB OH Ext
40, 45, 50x10, 50x10,12
DB Rear Delt
30x10,10,12
Gripped differently than what I do on Fridays. Was going to do the machine, but it hurt my trap attachment for some reason.
YTMLx3,5
Loved these. Also did them as a warmup before I benched.
Underhand Tri Ext
35, 42.5x10, 50x12
For teh swolezz.
Really good stuff. I’ll get a video of bench when I’m back at the good gym next week. Also, I’ll try and do reverse band or board press after regular bench, provided it’s easy on my shoulder.
So I usually take Wednesday off, but a few of my trainers were doing reverse band bench, so I had to get involved after not being able to do it yesterday.
Sets went something like 275, 315, 365x5, and I probably would have gone to 405 if our bands hadn’t started to tear. Was able to use a closed grip for once without wrist wraps.
After that, I did 4 sets of standing one-armed Beggs’ Presses with 30, 40, and 50 on the chains.
Friday
Rack Pull Below Knee
493, 543, 583x3 (PR)
Lowered the bar to couple inches below my knee, definitely made it a more useful lift and obviously a lot harder. All reps were dead stop this time.
Supinated Pullup
BW, +25, +50, +75x6
Time to move up.
Face-pull
80, 90, 102.5x12
Paused at peak contraction every time.
DB Curl
Supinated/hammer superset 40x5/5
Normal: 45x7, 50x6, 55x5
Chuck Norris Machine Pullovers
10,12,15
Yes we have a Chuck Norris machine and yes I used it…it was awesome.
Leg Ext Rehab
12.5x10x2
My triceps tendons have been killing me since last week, so I cut out the shoulders/tri day this week and moved the back day. With the reverse band stuff on Weds this all ended up working out well. Back on a normal schedule Sunday.