DE Bech 8 sets of 3 with 205 plus 4 total sets of chains
Close grip incline 135 x 10, 225 x 6, 245 x 6, 265 x 6. I am sooooo not used to barbell inclining anymore.
DB Bench 100s x 20, 18, 20
Rolling tris w/mini band behind back: 75s x 10, 80s x 10, 85s x 10, 90s x 9
When I finished with the 90s, dude I have been working out with/around for years yelled out ‘Jesus Pete, looks like the d-bol diet is working’… in the middle of a upscale stupidly commercial gym, that is funny.
plate raises 3 x 20
laterals 3 x 12
pressdowns 2 x 20
Very happy with everything today. Gonna take a nap now.
Yesterday did some walking, not much to report there.
Today drove over to the local PL gym. Haven’t utilized my punch card there in months. Wanted a change in pace, change in equipment.
Started off with SSB squats. Haven’t done these in years. The bar itself is immense and heavy, way bigger than others I have used. The bar is the same diameter as the sleeve. I worked up to a pathetic triple. The bar pitched me forward and keeping my balance at the top end was a challenge. If the bar was a 45 lb bar that meant I did 365 x 3. I checked when I was done to see if there was a tampon string hanging out…
Rack pulls, just below knees. worked wup to 675 x 1. I wanted to go heavier, but decided to call it at that. This was the first time I had squatted and pulled together since tweaking my back, so this is progress.
Reverse hypers 5 x 10
Green band abs 5 x 20
Squat machine (don’t know how to describe, never seen in another gym) 5 x 10
leg curls 3 x 15
Standing calve 3 x 12
Went to a park and ran a smaller hill 15 times. Noticed there was a pile of woodchips for the taking, so ran home, grabbed shovel, returned, filled ten bags, then humped said bags from truck to backyard. I am done for the day…
First session in awhile where I felt like I was back.
ME Bench: warmed up slowly, took my time. Helped that my partners were 20 minutes late, lol. Warm ups ran something like bar x 20, 135 x 20, x 10, 185 x 10, 225 x 10, 275 x 5, 315 x 3, 365 x 1
Loose shirt: 405 x 3, 425 x 3
4 boad: 435 x 3, 455 x 3, 475 x 3
Back off, raw: 275 x 12? lost count. Have not benched for reps in forever. I knew that my arch wasn’t going to work, but tried to maintain it anyway. Quit around 12 reps because I was having the most ridiculous hamstring cramps. (see yesterdays workout, my hammies were toast today).
JM Press 225 x 12, 3 sets w/275 for 6 reps
Hammer strength military 5 x 12
Hammer strength incline 3 x 10
Good heavy work but felt like I left a ton in the tank. Just perfect for now.
Not sure why last weeks DE bench posted three times. Sorry all.
Last night I could not get to sleep, the bench session just goofed me up and I felt like I had mainlined speed until about midnight. Thus this a.m. when it was time to get up and do cardio I instead reset alarm out an hour.
Over lunch got this done:
Bent row 135 x 15, 225 x 10, 275 x 5, 315 x 5, 370 x 5, 335 x 8, 315 x 10
V grip pulldown 5 sets of 10-15 working up to full stack
Hammer strength high row 3 sets of 8-12
Hammer curls 60s x 8, 70s x 8, 80s x 8
Reverse curls 3 x 10 w/95 lb fixed barbell
Seated calves 5 x 10-30
Cable abs 5 x 12
All of this done in 45 minutes, shirt and socks were soaked.
Crawled out of bed this a.m. and did my 30 minutes on the wake-me-up machine. Today is my little boys 3rd bday. How time flies. Tonight there might be pizza and cake in the plan.
DE squat:
13 inch box, 315 lbs bar weight, 4 pairs of chains: 12 sets of 2.
Squatting with chains rules!!! Got lots of wierd looks, I like the feel of the tension better than the bands. Will up bar weight and chains next week.
Stiff leg deads: 135 x 10, 225 x 8, 275 x 8, 315 x 5, 365 x 5
breaking myself back into different forms of dl’ing. Gently.
1 leg leg press 4 x 12-15
back extension, ghr style: 6 x 15-20
split squat 3 x 20
On my last two sets of box squats I thought I was going to puke. I was literally only resting long enough to mark down a set completed, take a few breaths, then get under the bar again. Then, when doing the back and extensions and split squats, I was hardly resting even that long between sets, and I started to see stars. Low blood sugar I think, after high carbohydrate protein drink feel much better.
Had a little too much fun with my uncle last night, so felt a bit shaggy when I got in to squat today. However, the day went well.
Squat 45 x 20, 135 x 10, 225 x 5, 315 x 5, 405 x 5, 475 x 5, 525 x 5. +20 lbs over two weeks ago. Told my depth was way deep enough. Form felt 100% on.
Rack pull, mid shin. 225 x 5, 315 x 5, 405 x 1, 495 x 1, 585 x 1, 675 x 1, 705 x 1. Easy enough. Lock out fine, no back issues there.
This took over an hour, and so I finished with a circuit of cable abs, weighted GHR, and standing calves, 4 sets of 10-15 each.