Damn…that is the same side as my messed up hip. So it does seem that I wing that leg out there a bit. I walk like a duck anyway just the way my hips are set, but that side is more noticeable. I’m sure I look like a nut when I walk now. I’m constantly looking down and trying to keep my feet tracking right.
1 Like
Duck Walk to start with + hip tweak = extra funny walk and sore foot.
So I guess do what you can with your foot and calf, but also think about that hip as maybe the root of your issue.
I think we are on the same page. To me it’s a little chicken and the egg type of thing. Is it the hip or the foot screwing it up for the other. I’ll focus more on the hip for now although I thought I felt it getting better.
1 Like
W4D3 DE Upper
Chain Bench 6x3 135 + 50lb chains, 4x3 135 + 35lb chains
Took a closer grip on these and that seems to feel best on my shoulders.
Pulldowns 205 3x8, 1x10 180 with slow eccentric
Superset with Pendlay rows with wide grip 4x8 135
Seated OHP with 50lb DBs 4x8
Seated DB Shrugs 60lbs 3x25
Superset with Hammer Curls 3x12 50lbs
1 Like
W4D4 ME Lower
Conventional Deads with Chains slow ramp to 365 + 50LBS in chains for 3 reps. The reps were pretty slow since I can’t rig chains up worth a shite. I kept putting the weight down on the chains then I had to readjust and lift again. But I got a solid 3 reps at total 415lbs. I backed off and did a back down amrap set at 315 for 8. Found a few things out from this. Breaking the floor is still the first thing that comes to mind. I pulled 415 adding the chains with no issues but breaking the floor with 405 wasnt happening a couple weeks back. Erectors need to toughen up and posterior chain. On the amrap set when I started slowing down I noticed my upper back rounding a bit. I guess I need more upper back work. I need to row more.
Anyway the rest of the workout
Nordic Curls 3x8 slow eccentrics
Superset of quad torture. Leg extension 140lbs 1x12, 1x8, 1x11
With RFESS 60lbs 3x10
These were fucking torture.
Back Extensions with Orange Band 2x10 then 20lb DB for 15
Brutal stuff. Good day.
1 Like
W5D1 ME Upper
Medium Grip Swiss Bar Bench to Pins worked up to 205 for 3. Disappointed. Backed off to 155 to failure got 12 and noticed elbows flaring and bar drifting toward the rack. So weak points abound here but seem to be elbows/triceps and shoulders.
So keeping that in mind and remembering upper back needs work for deadlifts. I put this assistance work together.
Superset 1 Rolling Tricep extensions 50lb DB for 4x12
Pendlay Row 135lbs 4x12
Superset 2 Kneeling Landmine OHP 45lbs 4x10
DB Lateral Raises 20s 4x12
Superset 3 Seated DB Leaning forward to get all of the trap 3x25
Hammer Curls 50s 3x12
Did 50 chins today as well. I am going to start doing dips and chins everyday at least 50. Got a dip bar at work now. Made some room and bought a cheapo off Amazon.
Weight is 221 slow gain train.
1 Like
W5D2 DE Lower
Worked up to 185 then added red bands for 12x2 good fast reps.
Nordic Curls to squat box. I’m using the squat box to progress. 4x8 I’ll choose a lower platform as soon as I am able but damn these still smoke my hamstrings.
Old school Hack Squats 225lbs 4x10 good quad pump.
Lateral band walks red mini band. 2x100 feet. So lead leg is concentric only and following leg gets a good eccentric burn. When you flip around and go back the other way both legs are on fire.
Warmed up with 50 HLRs.
1 Like
W5D3 DE Upper
Banded Bench Doubled Red Band + 95lbs. Felt like 165 maybe at the top and really had to stabilize. Never really setup a good banded speed bench session and I felt like it was successful. 12x3 I did 30 mountain climbers in between sets to keep heart rate up.
Superset 1 Lat Pulldowns 200lbs 4x9 with side lying rear delt Raises 4x15 10lbs
Superset 2 OHP 95lbs 4x10 with Wendler Rows 135lbs 4x12
Tricep Pushdowns 5x10 70lbs
Good session. Yesterday I did some elliptical for 30 minutes. Going to start with this since it’s cold out and my walks are getting shorter.
1 Like
W5D4 ME Upper
SSB Front Squats with Chains worked up to first PR 245x5 without chains. Had more to give 225 + 50lbs in Chains for 3 also a PR. Backed off to 205 hoping to get 10 but got five. Back was giving. That seems to be the single biggest weakness here. I don’t front squat much but really happy with the results here.
Superset 1 SSB Good mornings 155 3x8 with 70lb Leg Curls 3x15
Superset 2 Forward Leaning Leg Extensions 110lbs 1x15, 2x12 with RFESS 60lbs 3x8. These are torture. Couldn’t get 15 leg extensions after that first set.
Back Extensions 35lbs 3x12
Really got into the max set today. Got solid sleep last night. Feel like a million bucks.
2 Likes
Haven’t updated the log this week. It’s been busy. But wanted to get today’s session down.
W6D4 ME Deads
Slow ramp up to 415 Matt Pulls. I couldn’t break 405 earlier, but this time slow grindy 1 rep finally went. Once I get the bar around the knees it moves pretty well. Just got to get it there. Definitely feel weakness in the erectors and posterior chain. Upper back also needs work.
Drop set at 315 for 9. This set confirmed my theory. I feel like the Nordic Ham Curls are helping the hammies just need more direct erector work.
Micro Banded Leg Extension 90lbs 4x12 last set drop set without band got 22 reps total.
Back Extensions with 45lbs 4x12
Various ab work.
3 Likes
You should ask Santa for a Good Morning Machine.
1 Like
Definitely…a Wenning GM Machine preferably. I did some GMs earlier this week. Nordic Curls and GMs are definitely part of the script.
1 Like
W7D1 ME Upper
I’m pivoting here. My weakness in pressing…is pressing. My shoulders suck. Delts and Rear Delts need massive attention. I’m going to go with variations that bias the Delts while focusing on rear delts/upper back with accessories.
OHP with Chains worked up to 130 pounds for 3. Chains were never fully unloaded because I couldn’t figure that out. Still working it out. 2 back down sets at 115 for 4. Its the lockout at the top that takes me the longest. From what I have seen and read it’s probably rear delt/trap weakness and not pushing my head through my arms at the top. I have to remember to shrug that last bit and get my head through my arms. With this being said…I feel good about this lift. I’ve only ever got 135 1 time, so 130 for 3 with chains swinging was pretty awesome.
40 Degree Incline 50lb DB presses 3x15 superset with 85lb DB Row 3x20
Rolling Tricep Extensions 50lbs 3x10 superset with Rear Delt DB Raises 20lbs 3x12~15 drops with 10lbs for 10~15 more reps.
PowerTec Bench Shrug 225 3X20 superset with incline spider curls 20lbs 3X20.
1 Like
W7D2 DE Lower Squats
Banded SSB Squats up to 2 red bands 205lbs for 3x8
Nordic Ham Curls to a 10" platform instead of 14"squat box 3x8
Superset of leg extensions 140 x 10, 2 sets of 140 x 10 drop set of 90 x 10 and Deficit SLDL 275lbs 3x10
Legs are getting big. It’s pretty awesome. Feel like posterior chain is getting there. Quads though aren’t far behind. Been really focusing on VMO for some knee pain and it seems to be working so far.
2 Likes
Deload coming soon… 2 nights now without much solid sleep. Even struggling to go to sleep which is very unusual for me. I took some Z-12 and even then I was up and down all night. I am putting away the food, but seems its still catching up with me. Weight is now around 225 and still am able to wear my pants…win. Also seeing the Cardiologist on Thursday. Blood pressure has been slightly elevated 130-135/60, but other than that the bloods look good. I just have a shit family history so more than happy to stay on top of any of that.
Over arching plan here. I’m going to test next week and keep it low volume. I believe I’m going in the right direction with lower body work, but upper body I think my issues stem from my shoulders. They just need to get stronger and bigger. As long as I’m still able to bulk probably until the end of the year the pressing focus is shoulder shoulder shoulder and then triceps and then chest. Next year while cutting some weight I will probably still do more of the same. OHP type stuff twice a week.
1 Like
Skipped yesterday’s session. Will do it tomorrow then deload.
W7D3 ME Squat
SSB Squats slow ramp to 295 then I threw on 50lb chains for a SSB PR set of 4. I had 5 but got a little woozy at the top on the 4th. Really happy here. I hate SSB Squats and I was able to handle it fairly easily. Drop set after a brief break at 245 for 8. Really thinking the focus on hams helping here. Weakness appear to be upper back and glutes then a little quads to just press the weight up.
SSB Good mornings 155 x 10, 175 x 10, 185 x 8
RFESS 60lb 3x10
Superset
Orange band back extension 3x12 with 90lb toe pointed in leg extensions 3x12
Warmed up with 3x15 decline bench situps.
Went and saw the cardiologist yesterday and all appears nearly perfect except for not being able to get my BP to 120. It’s steady between 130-135/70 and had been for as long as I can remember. He saw my family history of heart conditions and Alzheimer’s and felt very reluctant but settled on prescribing a very low dose telmisartan BP medication. He said he hated diagnosing me as hypertensive for insurance purposes because all my other markers were perfect. Did recommend a heart calcium score scan. I’ll get that done shortly.
2 Likes
W8 Test Deads
Worked up to 415 for 1. Broke 435 off the floor but put it right down and took a knee. Got a little tunnel vision there. But 415 from the floor is a PR and I know 435 is there.
Did 3x8 Nordic Curls to about a 10-12 inch platform. This is getting better.
Did 2 dropsets of leg extension 2x8 at 140 then dropped to 90 for 12-14 more.
That’s it. Taking it easy this week and getting in some zone 2 elliptical crap. So boring but I get the necessity.
1 Like
Quick question for folks here, are wearables worth it? I saw an interesting Ring option that sounds awesome. I’m not a watch guy and the ring I can swap out with my cheap wedding ring and all is well. Just curious everyone’s opinion on wearables. Sleep tracking looks interesting and heart rate tracking sounds good for the stupid cardio sessions.
Looking at this here:
Test…Failed?
Worked up to 235 and had it 75% of the way there just couldn’t lock out. Stuck at 225. Fucking triceps… Bummed. But as I’ve said in probably 100 posts in the past pressing is my glaring weakness. Ape index of +5. Should have been a climber.
New toy from Iron Master their Adjustable T Bar Row handle. T bar rows 135 1x8, 180 2x8 one drop set 135 for 6 more. These were wide grip for upper back and delts.
Rolling tricep extensions 60s 3x5. Heaviest I’ve done yet probably a bit too much. One set with 50s for 8. Superset with 20lb full rom side Laterals. All the way overhead for 3x8.
Wendler Rows 135 3x20
2 Likes
Test Squat
Success! 365 for a single. I had a little knee pain on the outside of my left knee. Nothing terrible so having a little more in the tank went down for another and on the way down felt it a bit more. Thought real quick and decided not worth it.
Played with the new Iron Master Leg Extension/Curl attachment for the Iron Master Super Bench Pro.
Curls and Extensions superset 75lbs 1x12, 100lbs 2x15, 100lbs and a micro band 1x12 on could and 1x25 on extensions. Here me left knee was hurting pretty good. Not sure if it’s serious because as soon as I stopped the extensions pain went away. 
Back Extensions 30lb DBs 3x12 erectors are still pumped.
3 Likes