Thanks OG. Last night the lifting went well.
DE Alternating Grip Bench(CG, Standard, Wide):
135 x 10
185 x 5
210 x 9 sets x 3 reps(1 min btwn sets)
CG Bench:
185 x 3 x 12
Triceps Push Downs:
70 lbs x 4 x 12
Standing OHP:
95 lbs x 5
135 x 4 sets x 5 reps
Bent-over Rows:
135 x 6
230 lbs x 3 x 6
Dumbbell Hammer Curls:(each hand)
35 lbs x 3 x 12
Standing Crunches:
70 lbs x 20
Things moved in the groove and there’s much room for growth.
Had a fairly vigorous day at work and it’s been a little cold here lately which has been refreshing yet I think the change in temps has worn me out a bit. I drank a little extra coffee to get going for my lifting this evening.
DE Squats:
135 x 10
225 x 3
315 x 9 sets x 3 reps(1 min btwn sets)
Good Mornings (Toes on 5 lbs plates-to target hamstrings):
135 x 6
185 x 6
225 x 6
275 x 6
Trap Bar Deadlifts:
140 x 5
230 x 3
320 x 1
410 x 1
460 x 1
Standing Crunches:
70 lbs x 20
Decided not to go heavier on Good Mornings because I haven’t done them in some time. Plus I wanted to be able to move tomorrow morning. Had much more in me to do heavier weights on the GMs and the deads but this lifting wore me out and I’m pretty sure any more work may have disabled me too much and I have to work tomorrow. My lower back is already in protest even though I’ve done a quite a bit of therapy following lifting. Fun, fun, fun.
LOL, whenever I do GMs it could be just the bar and I have issues the next morning.
Thanks guys. I just finished good mornings. Now you’re making me pissed about what I did to myself for work tomorrow.
That routine above totally wrecked my body Thursday and my hamstrings were still feeling it today. The lifting tonight went well. Garage temps were in the 50’s which made for very nice lifting conditions.
ME Fat Gripz Incline BP:
135 x 10
185 x 5
225 x 2
265 x 1
Dead Stop Pin Bench Press(Starting from 4 inches above chest):
135 x 3
225 x 3
265 x 3
CG Bench Press:
135 x 10
190 x 3 sets x 12
Triceps Push Downs:
70 lbs x 4 x 12
Fat Gripz Extremes Push Presses:(warm up with 25 lbs plates in each hand standing OHP x 5 reps)
135 x 3
155 x 3
175 x 3
Bent-over Rows:
135 x 6
235 x 3 x 6
Dumbbell Hammer Curls:
35 lbs(each hand) x 3 x 12
Standing Crunches:
70 lbs x 20
Everything felt good tonight and I feel there is much room for higher weights the next ME night.
That was a lot of work for a beat up guy.
Crippler, it’s all fun. This afternoon the lifting was highlighted by listening to the Denver vs. Patriots AFC Championship game. Not having my music put a spin on the hefting but all went well.
ME Safety Bar Squats:
155 x 2 sets x 5 reps
245 x 3
335 x 1
425 x 1
470 x 1
Front Squats:
135 x 5
185 x 3
225 x 3
270 x 3
Stiff-legged Dead Stop Deads from Pins(start just below knee):
135 x 5
225 x 3
315 x 3
370 x 3
405 x 3
Standing Crunches:
70 lbs x 20
The safety bar squats were tough and wore me out. By the end of the deads my body was exhausted and I was extremely happy since the Broncos were still beating the Patriots. I like to listen to games on the radio while I’m lifting. The audio excitement is more stimulating sometimes.
I was dragging ass today. My back felt crappy, my arms were aching, and my legs were sore all over. So, seeing as I felt like a muddy turd I lifted.
DE Bench Press(1 minute btwn sets):
135 x 2 x 5
185 x 3
212 lbs x 9 sets x 3 reps(alternating grips:close, med., wide)
SlingShot Bench Press:
275 x 1
315 x 1
Close Grip Bench Press:
190 x 3 sets x 12 reps
Triceps Push-downs:
70 lbs x 4 sets x 12 reps
Bent-over Rows:
135 x 5
245 x 3 sets x 6 reps
Side Laterals/Hammer Curls(supersets):
35 lbs dumbbells x 3 x 12/3 x 12
Standing Crunches:
70 lbs x 20
After my strong coffee the my energy picked up and this turned out to be a decent lifting night.
It’s rained here for almost 2 days straight. I had another low energy day and was quite mellow prior to having a strong cup of coffee and lifting.
DE Squats:
135 x 10
225 x 5
315 x 9 sets x 3 reps(1 min. btwn sets)
Close Stance Straight-leg Good Mornings:
135 x 6
185 x 6
225 x 6
315 x 6(Kicked my ass)
Trap Bar Deadlifts:
140 x 5
230 x 3
320 x 1
410 x 1
500 x 1
Standing Crunches:
70 lbs x 20
Didn’t put plates under the top of my feet for GMs this time but my lower back is really trashed now so the therapy will begin so I can move tomorrow. A good lifting overall.
GV, if you want to really make your hammies hate you, find yourself a rackable camber bar. It’s a whole new level of hell, in a somewhat awesome way.
Suspend it by spud straps or chains in a power rack is icing on the cake. mmmmm…cake.
Cap has a new way to torture yourself. I think I am going to start out with your version of GMs next week. I want to feel the hell.
Thanks for the tip hawkcapt, another way to inflict pain to myself is always helpful. Crippler, may you enjoy the torture and the rewards.
I did my best before sleep to do therapy on my hammies and back but as much as I did then and this morning before work my whole body was feeling the hurt(good hurt) from last night’s lifting. I’m still feeling it this afternoon so more therapy tonight and more good, good hurt.
Impressive GMs. I’m not sure I could use more than 225 and you’re pounding out reps with 315. Apparently I’ve got work to do.
Stopped by to catch up…and everyone is doing GM’s. That’s one move I’ve never tried, not once. And since everyone here is way stronger than me, I guess it’s about time!
Great lifting overall for sure.
Go Denver.
Z.
GV, I may want to give a little more on the camber bar.
It can ride a little lower on your back than straight bar or SSB.
You need to stay extremely tight. The arms will want to find plumb as you bend forward.
Try to mimic foot placement of squat or DL.
Don’t die.
Thank you NHlFTR, denver_z_man, and hawkcapt. I hope Denver wins and I would like to get a camber bar someday. Tonight the lifting went well and I am making progress. The Raw United Masters Championship in April will hopefully be the culmination of a ton of work and a victory.
ME Incline Bench Press:
135 x 2 sets x 5
185 x 3
235 x 1
280 lbs x 1(current PR)
Dead Stop Pin Bench Presses(starting a chest):
135 x 3
225 x 3
250 x 3
Close Grip BP:
192 lbs x 3 x 12
Tricep Push Downs:
70 lbs x 3 x 12
Fat Gripz Extremes Standing OHP:
135 x 3 sets x 3 reps(My triceps were worn out so I decided to more another night)
Bent-over Rows:
135 x 6
245 x 3 x 6
Rear Laterals/Hammer Curls(superset):
35 lbs dumbbells x 3 x 12/3 x 12
Standing Crunches:
70 lbs x 20
Energy was good tonight.
So, I had a huge cup of coffee and assorted supps then lifted this afternoon.
ME Safety Bar Squats:
155 x 10
245 x 5
335 x 1
425 x 1
500 x 1(I had my hamstrings do some slight spasms in each leg on the ascent but I went deep and got it)
Zercher Harness Hip Thrusts:(Start at pins at knee)
135 x 5
225 x 5
315 x 3 sets x 5 reps
Front Squats:
135 x 6
225 x 3 x 6
Dead Stop SLDL(from pins just below knees):
135 x 5
225 x 5
315 lbs x 3 x 5
Standing Crunches:
70 lbs x 20
My legs and back are trashed. The rest of my body feels like lumpy potato so the therapy will commence. Onwards and Upwards.
That’s a big SSB squat. Nice work as always.
Thats truly awesome work. I attempted 400 on the SSB and it folded the fuck outta me
Thanks Dave and Matty. I did a heck of a lot of therapy and took a bunch of Tumeric which helped me to be able to move today. Yesterday afternoon’s lifting nearly crippled me and today my body has been a bit beaten. The slight fog my head has been in dealing with the aftereffects is fun. This is the training haze that let’s one know significant damage has been accomplished and it’s very satisfying.