Bench press
225 x 3
275 x 2
315 x 1
335 x 1
350 x 1
245 x 10, 10, 8
Wide pull-ups
20, 20
Haven’t benched 350 in a looong time. Had a crazy busy day and ended the session at just before 9pm, so I called it here to get ready for work tomorrow.
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Thats some solid benching mate. Nice work
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Appreciate that! It’s fun to hit heavy singles after a long break and also, in turn, makes my regular work sets feel lighter.
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super strong bench, keep up the good work
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@ bigpappafrance Thanks very much man, that’s certainly the plan.
Squats
430 x 8
325 x 20 + 20 pullovers with 25lbs
250 x 26
Leg extensions
10 plates x 8 until the end plates fell off my reverse hyper machine due to no space for clips, continued on with 8 plates x 20
Leg curls
8 plates x 30, 20
Felt like I was going to die, and I’m not talking about that 430 where I left a couple reps in the tank for my back. Just barely resisted the urge to collapse and lie down by the time I finished the set of 250. I felt much worse than last week because I pushed the pace on rest times more. It’d be good to start timing them.
Traveling to Denver for work next week, and then when my schedule is more reliable: DEEP WATER!!!
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Krakatoa!!!
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The squats are insane, but even trying to imagine what ten plates would look like on a leg extension machine is hard lol
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@tlgains You’re going to get me started using that as a war cry, that was awesome.
@creative_name Thanks and just to clarify, I’m talking 10 plates total, not each side. For some reason I’m used to totalling the amount of plates if describing something like a leg press but I would never say I benched 6 wheels if I was benching 315.
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Not sure how I missed this log—in for the follow, because you’re strong AF and I’m bound to learn something!
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Oh that would just be absolutely awesome PowPow!
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@SvenG Thank you tons, same goes to you!
Administered a dose of KRAKATOA on my shoulders and back in some 100 degree heat today (honestly, when you’re sweaty and training, heat feels pretty much the same so it could have been 80 or 110 and I wouldn’t notice much difference).
Clean once and strict press
110 x 5
160 x 3
200 x 5
150 x 10, 10, 11
Neutral-grip chin-ups
12
100 lbs x 8 + drop-down to bodyweight x 8
Bodyweight again x 15, 20
Gonna do a second light workout later involving a shoulder medley, curls, and the ab wheel. Just all the odds and ends I didnt manage to fit during the heavy sessions.
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The fact that you casually mention cleaning this press and never mention you are doing a DOH Axle clean speaks volumes to the overall mentality of your lifting. Fan-fucking-tastic work brother
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Thanks so much and I blame it on laziness, haha. I did learn the basics of the continental clean for strongman comps before but don’t completely remember all the cues currently without looking them up and don’t feel like doing so unless the weight forces me to. Just more brutal and simple (which is always a good goal) to pick it up. I also suck at proper barbell cleans and historically have had to train my wrist flexibility before I can get them in that position so the axle is way easier on my joints.
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Did this after my post workout shake and half a Costco protein bar about an hour later so I would have time for swimming and work meal prep.
Shoulder medley
Arnold press: 50s x 12, 12
Behind-the-neck press: 80 x 8, 6+3 after rest-pausing
Lateral raises: 15s x 10, 10
Band pull-aparts x 12, 20
48-second chin-up
Carter curls
35s x 9, 8, 8
That chin-up always wrecks my biceps; the 35 dumbbells were the right call instead of the 50s. I always keep my SBD elbow sleeves on to make curls a little harder.
I learned about both the 1-minute chin-up and those curls on T-Nation. I’m naming them after Paul Carter, who’s the first known inspiration for them as far as I can tell. The difference comes from retracting back the scapulae, like a powerlifting bench press, and continuing to curl up into the shoulders, an often-neglected function of the biceps.
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Swiss bar bench press
225 x 3 x 10
205 x 2 x 10
Super-set with pull-ups
4 x 10
1 x 15
Poundstone curls x 100
Bit of a deload while I recover from lack of sleep and a hectic travel period that saw me in Denver for work. Nothing of note to report there, was working indoors mostly. Essentially two days of rest from training. One funny highlight was TSA taking my burrito out from my bag and holding it up to the light like it was a counterfeit bill for careful inspection.
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Squats
450 x 8
330 x 21
250 x 30
Leg extensions
10 plates x 30
Leg curls
10 plates x 30, 30
Kettlebell swings
50 lbs x 100
Almost back to my pre-COVID number of 450x10. I’m very chill about comparing past accomplishments. If I’m on the cusp of surpassing a PR, I’ll take note of it but otherwise I have no anxiety about not being near historical peaks (for example, my strict press is far from my old max of 250). It’s a necessary attitude for longevity and I thank my injuries and illnesses for coming to that mindset. There’s literally no choice in the present form to chase old numbers when you just got out of surgery or whatever so you have to channel strength into other avenues: bodyweight exercises, reading, etc. Hell, go set PRs in wrist curls, as long you’re excelling in SOMETHING. Bruce Lee wrote his most important texts when he was bedridden from good mornings.
Staggered around for a few seconds after the 250 struggling to keep lucid. Felt like I needed to lie down and die for awhile so I immediately went to the Thai bag and did a round of punches and kicks. Have to seize on the opportunity and take advantage of this level of fatigue when possible because I remember the feeling of sweltering suffocation in the middle of hard sparring rounds. I wasn’t alone there like I am here to have the luxury of catching my breath; it was either ignore the panic and fight or succumb to the quit and drown in the Deep Water.
Night training: after a colossal dinner and an hour long walk, I did some technique practice doing about 10 minutes of shadow kickboxing and then followed along to this boxing video:
Just a fantastic day of training.
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5ish sets of high pulls with 215 axle
Clean once and strict press
215 x 1
180 x 7, 5+1 push-press
160 x 8 + 10 overhead shrugs
Kroc rows
125 dumbbell x 25
Kettlebell high pulls
50s x 20
Many failed clean attempts at getting 215 secure on my chest. Kept getting it pulled high but couldn’t quite shelf it until one successful set where I got a single press rep from it. I should film myself and check how much I’m pulling BACK, but I’ll have that at the forefront of my brain next time. All good though, got a lot of high pulls done in that case. There may come a point eventually when I want to separate racked strict pressing and sets of cleans to maximize my 1rm press but just wrangling the weight around is going to build brute strength and right now I just like the idea of starting everything from the floor.
Went heavy in my assistant pressing to make up for that. 180 was my top-set earlier this year so that’s great.
Ending with Kroc rows after all that would been nasty enough but the kettlebell set right after with no rest when my arms felt like they wanted to fall out of their sockets from the rows was just plain rude.
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Had the time to hit 55 total push-ups in the morning before work. 25 decline, 30 flat.
I have never done over 50 push-ups in a non-stop set. I’m practically all fast-twitch. I’d like to change that number and keep this up.
Drinking my mug of bone broth at work with a piece of leftover steak at the bottom. It’s like a box of cereal with a prize, only more protein and less cartoon chicken mascots.
Bone broth with ginger and seasoning has ruined ramen for me. The noodles were always the worst part and I would anticipate the flavor-packed broth at the end. Now I’m skipping right to that. It’s basically protein tea.
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Squats
500 x 3
340 x 21
250 x 31
Will go back later to do machine exercises and abs after my soul regenerates. Did 21 and then 31 reps for a simple reason: my rapidly deteriorating mind lost count so I did an extra. Trading brain cells for gym gains, I like it.
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you are sick, and I love it. Quality
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