Everything sprinkled with sets of 1-8 of chin-ups, for a total of 100.
This is the most overall volume I’ve ever done in my weightlifting career. I did not feel very strong all day, I maybe should’ve just quit and saved it for another day, but that’s not how I was taught. In high school wrestling, when I lost a match, my coach made me run sprints til I puked. Given the choice between sprints til I puke, or 100 chin-ups on top of 70+ reps of BP variations, this seemed pretty easy. Overall, can’t complain too much about today.
Rack Pulls, held for time
135x10 sec (double overhand)
225x10 sec (double overhand)
275x10 sec (double overhand)
315x10 sec (double overhand)
365x4 sec (double overhand)
365x10 sec (alternating grip)
415x10 sec (alternating grip) This one was basically to failure
Superset with hammer curls
7 sets of 10 with 30# DB’s
SL Leg Curls
100x8 each, four sets
120x4 each, one set
superset with ab wheelin, 3 sets of 5, and rotary torso machine, 2 sets
I usually don’t bother logging any part of my warm-up, but I did today to note grip type used. I’m tentative to go too hard on my AMRAP sets on deadlift lately, so either stick with prescribed reps for a while, or possibly drop my training max down. Or, next week I will ditch straps altogether (finally). Based on being able to hold 415 for 10 seconds (barely), my grip might not be as bad as I thought it was, perhaps it’s more a mental issue. Either way, gonna continue to isolate my grip, especially while I regain confidence to deadlift heavy.
Tried to go GHR’s instead of leg curls, and my hams where too tight/weak to do a single rep. Suck.
225x8x4
superset with neutral grip pullups
4 sets of 8
Felt like shit today, did a bit of drinking last night, and haven’t had the appetite for any food. Maybe under these circumstances a form check video isn’t too helpful, but I don’t have a bench vid yet, so here it is. The spotter said he didn’t take anything off, but as usual I don’t believe it haha. Also I missed the damn rack when I was done, being so shaky and crappy feeling.
Ditched straps this week, finally. I did not used chalk, so I’m not sure where to set my training max at, probly just go with 440. That weight flew up, but my grip failed immediately after lockout, I doubt it would be passed as a good lift in a comp.
Edit: Conditioning.
50 meter sprint, 150 meter brisk walk, x 10
I procrastinated til after dark, so I didn’t want to run a hill.
superset with plate pinches
3 10’s each hand, held for 45, 45, 45, and 35 seconds.
The hamstring injury is a bit more severe than I thought when it first happened, I can first walk normally today. Needless to say, leg work is gonna be pushed to the side for a bit, so my plan is to do an upper body 5/3/1 split. Day one (today) was chest supported rows. Worked up a somewhat heavy single at 160 and am using it for a training max. That weight is just the plates, I dunno what the bar weighs.
Day two will be Close Grip Bench 5/3/1, thinking my Tmax will be around 300 to start. I’m not worried if it’s a bit off, probly only doing one cycle of this anyways.
Day three will be another back exercise, haven’t decided yet. I can’t do anything like Pendelays, that would be too much strain on the hammies.
Day four will be seated overhead press, either smith machine or dumbbells most likely.
Pronated grip barbell curls
45x10
55x10
65x10
75x10
superset with
Seated chest supported rows,
4 sets of 10
2-3 miles on the bike, low intensity on the way home.
Pretty good lightish day. I wasn’t creative enough to come up with a different back exercise to go with on 5/3/1, so I just switched the grip. Surprisingly, I was weaker with supinated grip. Doing this cycle backwards so Im not doing the same thing twice in a week, so I started right off with the 5/3/1 scheme.
Felt good on the weighted pull-ups, but my triceps were getting damn tight. Not surprising, I kinda slaughtered em a few days ago. I’ve noticed my DOMS is a little more delayed than it used to be, I’m not sore the day of or after a workout anymore, but 2-3 days after instead.
Pronated grip barbell curls, I liked these a lot. I feel like most of the grip work I’ve been doing is really only taxing my fingers, but this put the barbell weight all on my thumbs, and brachioradialis.
4-5 miles high intensity (for a fat guy) bike ride.
Didn’t have a spot, so Smith machine replaced my original plan. Felt heavy, I always thought my incline was pretty close to my flat bench, but not today.
Edit: On the 305x1 Cambered set, I wanted 3ish, but my other goddamn hamstring started tightening up. By other, I mean the one I didn’t strain a few days ago. I might have the worst hammies ever.
Chin-ups took me 38 minutes, fairly decent pace. I didn’t want to be doin em all night. Sets of 4 got me to 60, up to 75 with sets of 3, and the rest was mostly doubles. Bodyweight+clothes & shoes+25# plate= 265 today.
I hardly ever get DOMS in my upper back or biceps, lets see if this does it.
I used to love weighted dips, but the last year or three they have hurt my sternum so much. 2 plates was the highest I could go, the dip belt is missing and I was strappin em on with a jumprope. Didn’t feel too good, but no pain in the sternum and they felt light and fast.
Edit: The only DOMS I got so far from yesterday is in my abs. Wtf.
Incline Bench, smith machine
205x5
235x5
265x7 or 8
Seated Overhead DB Press
70s x5
80s x5
90s x5
100s x5
110s x6 or 7
Dips
BWx5
+45x5
+90x5
+135x1
Cambered Bar Bench
135x10
185x5
225x3
275x1
295x1
315x0 (tiny bit of spotter help)
Need to get a dip belt if I want to do 3 plates, what I’m using is not cutting it. For some reason I had trouble counting reps today, but it doesn’t matter.
