Haha, I kind of did 10 days ago!
4 Likes
I hope youāll bounce right back to the previous strength on the lower body lifts.
And I think youāre in for a big one on bench
6/12/2019
ME UPPER
Seated Military Press
45 x 10
95 x 5
135 x 3
185 x 3
205 x 1
225 x 1
245 x 1
255 x 1 ā current lifetime max standing OHP. Should be able to grind out a bit more weight standing than seated. Happy with this.
ACCESSORIES
Cable close grip pull downs, reverse hyper, rear felt flyes, seal rows (205lbs to failure), chins.
6/13/2019
Slingshot Bench (Black)
135 x 10
225 x 10
275 x 3
315 x 3
365 x 3
365 x 3
365 x 3
Goal was 3x3 at 85% of Slinger Max. These sets were fast. Iām confident that I have more than 425lbs (previous max) in my Slinger now, nice to see progress on these different lifts.
Cuban Press
35lbs x a bunch of sets until my rear delts/rotators hurt. Getting better at these, but I still feel they are a weakness.
Front Plate Raise
25lb bumper x a bunch
Then did a few little random things (banded triceps, chins, etc), but mainly helped spot the later crew that showed up for their main work.
7 Likes
Nice work on your seated oh pr.
BACK TO BACK ME UPPERS
Canāt train legs, so letās see if we can possibly overtrain the upper body!
INCLINE BANDED BENCH - black monster bands
45 x 10
95 x 5
135 x 5
185 x 3
225 x 1
275 x 1 - fast rep
300 x 0 - slow acceleration out of bottom and lost my shoulder retraction. Spotter save.
WIDE GRIP SEATED ROWS
Half stack x 12
Full stack x 12
Full stack x 12
Full stack x 8, 2, 2
SLIGHT INCLINE PJR PULLOVERS - added red mini band to DB and attached it to the rack behind me. Really increased the workload on the late and triceps. Nice variation, give it a try!
60lbs x 12
60 x 12
60 x 12
60 x 12
Followed by a bunch of banded triceps to really finish them off.
SIDE DELT RAISES
30lbs x 10
30lbs x 10
GIANT SET FOREARM PUMPY
WIERD WRIST ROLLER - palms facing each other
20lbs x up down and up again
3 sets of this
GRIPPERS - 3 rounds
15 x 1 difficulty
10 x 1.5
5 x 2 can close this one, but definitely difficult when grip is fatigued
BARBELL WRIST CURL - hands over bench. palms up
95lbs x 10
95lbs x 10
95lbs.x 6
45lbs x 15
Forearms were swole.
7 Likes
Ended up staying late at work on Wednesday, so I skipped my workout. I did go to the gym to install a foot plate that I made to the wall for a little hamstring curl station using one of these pads:
Went yesterday for a quick workout:
Reverse Hyper
180lbs x 25
180lbs x 25
180lbs x 25
180lbs x 25
SUPERSET
Back Extensions - bodyweight
15
15
15
Hamstring Curls - purple band
25
25
25
Nice little lower back pump, and hammies were feeling it.
ARM FARM - 4 rounds of:
Very Slow Eccentric Chinups x 4 (4-8secs depending on fatigue and laziness)
Incline Bench 1.25 Curls x 12 25lbs (30lbs for first set, but a little too cheaty)
One Arm Preacher Hammer Curls x 12-15 25lbs
Slow Eccentric Dips x 6-10 I did 3-5 slow eccentric and then 3-5 fast dips.
Decline EZ Curl Skullcrushers x 15 35lb plates on EZ curl bar, pumped out my last round to 20 reps
OH Cable Triceps Extensions x 20 these really exhausted the triceps, used 4 plates on the cable machine.
Nice pump, I was the only one in the gym, so shirt was off, of course.
6 Likes
Captains of crush?
Iām quite certain these are knockoff ones. I do have CoC gripper myself (in box somewhere, have been moving recently), but these are just the ones that the gym has. Which grippers have you worked your way up to now? I know you were on a grip quest for awhile.
I really need to jump into your log, I fell wayyyyy behind and it is a daunting task to try to catch up now lol. (Confession: Like 1000+ unread replies, sorrrryy )
Oh You missed Young Dukes log by 3 days LOL, heās doing very well.
Have been on a prober program with a coach for a while and just did a front squat triple with 130 kg thatāll be 287 lbs.
So jump ahead and follow this awesome young kid.
3 Likes
Thank you for the short version!
A front squat triple with nearly 300lbs? WTH?
Dukey has gone beast while I was absent from his log!
2 Likes
06/21/2019
TGIF friends!
Back, Traps and Neck
DB One Arm Row
35 x 15
95 x 12
95 x 12
95 x 12 Rest/pause another 5 reps
Wide Grip Lat Pulldown Neutral handles
1/2 stack x 20
3/4 stack x 15
3/4 stack x 15
3/4 stack x 12
SUPERSET
Neck Harness attached to red mini band
25 forward nod, 25 backward nod
25 forward nod, 25 backward nod
25 forward nod, 25 backward nod
Banded Shrugs green band under feet
25
25
25
Good workout, going max effort upper tomorrow morning! I also have a singly ply bench shirt to use as well for some more bench fun. Looking forward to playing in that. It is an Inzer Rage shirt @corstijeir. Ever used one? Any tips?
3 Likes
I havenāt done them for a while (Last year) but I closed the Captains of Crush #2
Also, Just skip to the most recent post! People have lives and get busy man so no hard feelings. You havenāt missed much, Except in April I competed in my first comp idk if you saw that. I got a coach 7 weeks ago and my strength has exploded!
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you know somethingās up if there isnāt 100 new posts a day in my log
Thanks Mort!
Amazing what happens when you follow a structured programā¦ just like people tried to tell me for ages!!! Lol. Also having a coach is great.
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Sometime duke we have to learn things for ourselves to give it real meaning.
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Indeed, happens to me alot
The only reason most of us seen a little wiser is because we are a lot older. That means we have had lots of time to make lots of mistakes. Itās how you respond to the mistakes you make and how they effect your next path of action that define the person you will become.
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Smart men learn from their mistakes. Wise men learn from the mistakes of others
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This is very similar to a well know Winston Churchill quote
āAll men make mistakes, but only wise men learn from their mistakes.ā
Either way the point was that part of living life is learning some things for yourself.
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Agreed. Itās simply unavoidable
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I did just see that, thatās awesome man. Iām sure that fueled the addiction to lifting.
Having a coach is definitely valuable. Takes a lot of the guess work out of it, and allows you to just go in an train. Looking forward to your continued progress!
1 Like