Just bought some of these…thanks for tip here Pwn.
Odd thing was they are under to store section “chinning bars” if anyone is having trouble finding them.
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Outstanding dude! They’re honestly in all sorts of weird places on the website. I linked it from their “grip training” portion, haha. But the search bar works too. Enjoy though: Ironmind makes great products.
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Definitely placing an order for some of these, thanks a ton! Only a few dollars more than the much weaker Home Depot one. And thanks for the meal kudos; I immediately regretted not ordering a full rack of ribs.
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Definitely look like a monster in the pic
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Block press
315 x 1
365 x 1
380 x 1
385 x 1
Bench press
285 x 7
Super-set with seated reverse-hyper rows
4 plates x 12
Incline bench press
205 x 7, 7 6 - drop-down to 135 x 8
Super-set with seated reverse-hyper rows
6 plates x 12, 15
6.5 plates x 17
Getting really used to owning the 380s and making them my everyday strength that I can feel confident about hitting when I get under the bar. For me, it’s a different process than getting stronger on a mass-gain diet when I can just keep recklessly rocketing up. In the past trying to do that on a caloric deficit is how I would suddenly get in a cycle of continued missed reps.
Resisted the urge to do extra junky volume with plans to up my training frequency a little and hit upper body again soon, which always works better for me when losing weight.
Also, broke the Saturday curse that’s been happening the past two weeks where I would injure my back just by bending. Can’t wait to squat again.
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Axle clean once and press: 110 lbs x 5
Chin-ups: 5
10 rounds in 10:30
Moving a little cautiously here because of my back but it handled the cleans just fine. If I’m moving really ballistically, I know I can shave off 2 minutes on this from past experience.
Dips
10
50 lbs x 2 x 10
Super-set with chin-ups x 3 x 10
Band pull-aparts
3 x 20
Swiss bar tricep extensions x 20
Also, yesterday I was able to squat 315 up to 11 reps before I reracked it due to my back. Surprisingly though, I didn’t wake up to any pain which usually happens if I feel anything the day before like that. I count that as a win. Going to hit squats again tomorrow or Thursday depending on how my body feels.
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Block press
315 x 2
365 x 1
390 x 1
395 x 1 (PR)
Bench press
290 x 7
275 x 8
Super-set with dumbbell rows: 125s x 10, 12
Going to do more accessory and bodybuilding work later but I’m elated to have hit this while losing weight. Been employing a tactic to start carbing up Friday evening and then having a massive cheat day all throughout Saturday lately. Surround the power workouts of the weekend with a ton of food and then bring it back down for weight loss during the week, pretty much in line with what Fred “Dr. Squat” Hatfield wrote about zig-zag dieting decades ago. It’s been creating very steady, incremental weight loss changes while still letting me make progress so far.
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Ended things there to make an appointment I had at the local park for a pedal boat ride across the lake. Had a weightgainer shake and then an Italian sub from a local sandwich shop that was on the way to the park before setting sale for the high seas.
Came back home, was still full as hell, and finish this at about 9:00 p.m.
Incline bench press
135 x 10
185 x 10
195 x 9, 7
155 x 6
135 x 7, 8, 12
High pulls
110 x 10, 10, 10, 10
Dumbbell rows
125s x 12, 12, 12
Keg curls
160 x 15, 12, 15
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Squats
320 x 17, 15, 15
Leg curls
10 plates x 30, 30
Kettlebell RDLs immediate after:
50s x 20
First real squat session in weeks. Probably going to be sore as hell tomorrow as a result. Back held up and has been feeling good as long as I spend the majority of my sleep on my back.
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This may be my favorite photo I’ve seen on this forum. Keg curls need to be added to every strongman comp from here on out
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That’s a helluva compliment, I’m way honored man!
When hanging from straps so the wrists and forearms are spared, they’re a great way to load the biceps with a lot of weight.
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Axle clean once and press: 110 lbs x 5
Chin-ups: 5
11 rounds in 8: 48
Faster time and 1 more round than last session.
Dips
15
75 x 9
50 x 9
Super-set with chin-ups: 3 x 10
Loving the juxtaposition between this light, low rest day (only on the dips - next time I should do some band pull-aparts for no rest times period) and the weekend bone-crushing.
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Block press
315 x 1
365 x 1
385 x 0
315 x 6 (PR), 4+1, 5
Last set drop-down to 275x5, 225x6 bench press
Dumbbell rows
125 x 12, 12, 15
Came so close to lockout but failed the 385 so went for a rep PR on 315. Had the bar right near the pins and I fought with it for a good 10-15 seconds, no exaggeration. Really happy with how light 315 feels in my hands afterwards.
Really want to press 405 this year, even if it’s not a full bench press.
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Sumo deadlifts
405 x 1
505 x 1
525 x 1 + 10 shrugs
RDLs
315 x 10, 10 + 10 shrugs each set
Second week deadlifting without any pain. So far so good.
Took a few weight loss journey shots. Definitely feeling small and flat right now but I know a large part of that is glycogen depletion. Besides, I can always reason to myself that the smaller I get the better I’ll move in martial arts.
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Squats
410 x 10
320 x 20
Leg extensions
10 plates x 25
Super-set with leg curls
10 plates x 25
Did this after a barhopping Saturday of Halloween-themed spots in San Francisco. Had plenty of Orgain protein shakes with me. Dinner was some really amazing sushi.
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Log viper press
180 x 7, 5
Clean once and press away: 6
Super-set with chin-ups: 10, 10, 10
Dips
12, 12, 12
Super-set with chin-ups: 10, 10, 10
Behind-the-neck press
50 x 15
Super-set with lat raises: 15s x 15
Dumbbell curls
35s x 10
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The first bit of fat loss ALWAYS sucks. You see why so many folks get trapped in the permabulk loop. But I’ve seen you look absolutely peeled before to know that YOU know what’s waiting on the other side, haha. And it’s amazing how critical that knowledge is. Hell, even with my current 2 week famine/4 week feast approach, I STILL have to remind myself at the end of the first week “it’s going to work, just trust the process”
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@T3hPwnisher So true and I have that same conversation with myself about trusting the process. You feel flatter at this stage but you’re also not lean enough to compensate. All part of the routine.
Got in 40 burpees and 50 jumping-jacks before work yesterday. At night, only about an hour and a half before bed, did one sprint up my usual hill (which I long ago named Heart Attack Hill after a racing track name I thought was awesome in the game Burnout 2 almost two decades ago), followed by a 12 minute jog.
This morning, I put on a shadowboxing video on YouTube and joined in, except adding kicks to make it kickboxing. I actually look forward to this morning ritual as it gets chillier because it makes me warmer in the cold mornings than huddling in bed does.
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Romanian deadlifts
365 x 8, 8, 8
10 shrugs at the end of each set
1:15 plank
Went easy on my back and opted for rep work over heavy singles. It’s been feeling good with minimal pain but has been taking more of a beating using the log so I’m being smart about recovery.
Got a new pair of 45 lb bumper plates. Not nearly enough to fill the bar for deadlifts but yes for anything with cleans. And with health insurance for the first time in my adult life I’m keeping an eye out for strongman comps in addition to a powerlifting meet next month.
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Block press (equal to 2-board press)
320 x 5
Super-set with dumbbell rows: 125 x 10
Block press (equal to 1-board press)
275 x 9, 7, 6 - drop-down to 225x5
Super-set with dumbbell rows: 125 x 10, 10, 10
Keg curls
160 x 20, 10
Super-set with Swiss bar skullcrushers: 65 x 20, 10
Shoulders were sore and in a little pain so nixed my plans to bench press and reduced the ROM by going with block presses. The heavy shrugs on deadlift day are causing that and I’m not recovered enough by the time I train again. Heavy log pressing during the week compounds that. Going to keep the load light with no rests next overhead press day.
Left off my elbow sleeves for the first time in while. Gives less rebound so things are a little harder this way but I have no reason to wear them all the time anymore with the healed state of my elbows.
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