Thanks! This gym isnt sure what it is. It’s part powerlifting, part exercising, and part CrossFit, so it has a lot of different stuff. The 2 power racks were full yesterday so I worked in the CrossFit section. Yesterday was way off my norm, although I really enjoyed full body. Just wondering what I’m going to do today if I don’t go train, lol.
Week 2 actual Press day
45.55.65.75X5
85X5
100X5
115X5
FSL
3X10 85#
BBB Bench
5X10 135# feet up paused
Slight Decline DB Bench
2X10 35.40
Tried a new way of doing these. Did a fly concentric portion then pronate my hands for the eccentric portion. Really felt my chest burn on these.
Incline DB Press
2X10 35.40
Same motion as the decline presses
DB incline curls
Basically did 6 sets to near failure with no break except picking up smaller DBs.
6 sets of 10-12 17.5 DB down to 5s
This was fun. I actually enjoyed the burn of this little drop set.
BB Row
3X15 115#
I haven’t done these in forever and apparently I’ve gotten a lot stronger than I thought. This was too light, but I was too tired to add plates because I was in the CrossFit area and they only have bumpers.
Session went a lot better than I expected after yesterday’s craziness. Recovery seems to be good not working and just laying around eating, lol.
1 Like
Week 2 Deadlift
Warmup SSB Squat
60.110.150X5
200X5
240X5
Hip back out of place. No pain, but it looks weird with one quad higher than the other.
Deadlift
135X5
225X5
315X5
Put on my belt swap to switch grip
365X5
405X3
425X1
Felt very solid today.
Snatch Grip Deadlift superset with Hanging Leg Raises
3X8 225#
40 pound increase from a week ago. These were heavy, but felt really good. The funny thing is I remember when this was my 1RM years back and how frustrated this lift made me.
3X12.10.8 on the raises
Good Mornings with SSB
3X10 110#
I like these with the SSB although this weight was pretty taxing. If I’m going to pull 500 this year though, I think they need to be heavy. The really work my back in a way that feels similar to the limiting factor on my deadlift.
Tired of being in the gym by this time. Was supposed to do 4 sets of leg press opted for something different I saw on another log.
Leg Press strip set
180X20
135X15
90X12
45X12
No break but to strip a plate. Didn’t really focus on locking any of them out, I just focused on my quads and the burn. This was pretty cool, I had to compose myself to walk across the gym.
Then I laid on the floor and did some yoga/stretching stuff for my hip and back. It hurt, but I felt my back pop a couple times and got some really deep stretches. If I recover better I’ll probably add this 10 minutes to every squat and deadlift session.
4 Likes
Incline dumbbell curls are my current favorite curl. They burn, they tire my muscles, and most importantly, they don’t cause elbow pain.
Can you get your hip adjusted, or will it work its way back into place?
Yeah the curls were awesome.
My hip was like this for 5 months as far as I know and the chiropractor fixed it in one session. However, less than a week later it was back out of place. I’m going to try a better daily back release stretching routine for the next week and see how that goes.
1 Like
Sounds like you have a strength imbalance that’s pulling your limbs/bones/joints out of place. A skillful physical therapist would be able to show you effective corrective stretches and exercises, but not everyone has the time or insurance to find a good PT
Week 3 Bench
45.65.85.105.135X5
165X5
Put on my belt
185X5
210X5
Bench moved well at the top. Seems I’m never warmed up fully until the last work set. That’s strange because I did some band work prior to try and avoid that, lol.
FSL
3X10 165# beltless
BBB Press
5X10 75#
Did 43 pull-ups 3X6 5X5 during FSL and BBB. nice to see progression in reps per set even after a long weekend hunting and driving.
Slight Decline DB Bench Dropset
60X8
45X7
35X7
27.5X8
3-4 deep breaths between sets
Incline DB Bench Dropset
45X8
35X8
27.5X8
25X20
3-4 deep breaths between sets
Incline Curls Dropset
20X15
17.5X10
15X10
12.5X10
10X10
7.5X10
5X15
Great burn on the biceps, 3-4 deep breaths between sets.
Tate Press Dropset
30X15
25X10
20X12
15X15
3 deep breaths between sets
Then I did something I’m not sure what to call it. Essentially I did a bent over 2 hand DB row with Kroc row movement.
4X10 30.35.40.45
10 deep breaths between sets
Seated Wide Grip Rows Rest Pause
100# 25-10-10-5
5 deep breaths between sets
Then I rolled around on the floor feeling like an idiot. Some people call it stretching or rehab, I’m not too sure. It felt silly, probably leave this crap at home.
I think this thing took 3 hours. That’s just stupid. Why in the world was I in there so long. Now I’m upset and hungry. Dropped a deer off for processing today, can’t wait for some fresh venison.
2 Likes
This is what I did this weekend with my son. Shot one with a bow and arrow and one with a black powder rifle.
Squat
45.135.185.225X5
255X5
285X5
320X5
FSL
3X8 255#
BB Lunges
Nope
Roll on the floor like an idiot/old man.
Squat was strong, heavy but moved fine. Leg Press was occupied again so thought about lunges, the thought again after 1 set, lol. Inner hip causing me some discomfort after squatting. I think it may be a flexibility issue that’s causing the back/hip to move. I damaged my right quad pretty bad twice in the last few years and I think my entire right side is “bound up”. While stretching there is definitely a discrepancy between the two sides. I stretched or did yoga for about an hour last night while I prayed, which helped me get a great nights sleep. I’m going to continue stretching twice a day and starting later this week, more single leg work to try and even it out. We’ll let that play out for a month, then reevaluate barring an actual setback.
1 Like
Your body adjusted to being out of alignment so it’s “normal” is the messed up position. It’ll take regular adjustments to get things to go back to their intended location.
That back session wore me out reading it.
Congrats on the meat grab!
Great stuff!
2 Likes
I’m largely the same, if I do 5 working sets the 3rd or 4th are usually where I start getting my groove. As a tricep heavy presser I’ve started doing some tri kickbacks with a 25lb plate to get them activated, on top of band work, it seems to be helping a little.
1 Like
I’m going to steal this idea, I’m pretty tricep dominant as well. Thanks man!
1 Like
Press week 3 Hypertrophy
45.65.75.85X5
100X5
115X5
130X5
145X3
155X3
165X2
FSL
3X10 105#
Press feels pretty strong right now. I’m focusing on hitting it hard twice a week for the first time and it feels fantastic. Something about pressing overhead just feels rugged and strong.
BBB Bench
5X10 145#
Moved up 10 pounds this week, heavy but moved well. Pausing every rep on the chest but not 100% lockout every time. Saves the elbows a bit.
Shoulder Finisher
Front/Side/Arnold Press
17.5X6
15X6
10X8
7.5X10
5X10
Burning!!!
Seated Incline Curls
22.5X12
20X8
17.5X10
15X10
12.5X10
10X10
7.5X18
5X20
5 breaths between sets. Really focused on squeezing at the top. More burning, lol.
DB Row Neutral grip (Kroc style)
4X12 30.35.40.45
Didn’t want to increase the weight, so I increased the reps by 2. I really like these. Took 10 breaths between sets.
Then I was dumb, what’s new. My son maxed on hang clean yesterday at school at 175#. So I worked up to 185#. For the record, I have forgotten how to clean, completely. It’s too much to add on n to my programming right now. But maybe next year I’ll relearn the technique.
Barbell Row
1X10 135#
Shut it down, cleans triggered my lower back a bit, no sense doing more.
Roll around in the floor for 10 minutes. Walked out feeling pretty good. On the agenda for the day is about 100 honey do’s in preparation for a garage sale, 
Lots of food also on the agenda, need to up my calories a bit and my water intake as I’m a bit sore from my squat session Tuesday that wasn’t all that taxing.
Also had a guy ask me about my bible this morning and it was nice to share what I am doing as far as my spiritual life goes. Nothing serious just a couple minutes, but a bit of encouragement as I try to prioritize my life.
2 Likes
Week 3 Deadlift
SSB Squat warmup?
60X5
110X5
150X5
200X5
170X5 3 sets
Deadlift
135X5
225X5
315X5
365X5
405X4 rep PR
455X1
405X1
365X2
315X3
275X4
225X5
135X5 (sumo)
Just wanted to deadlift, not so worried about programming it right now. 365X5 was the top set of 5/3/1.
10 minutes stretching.
Deadlift felt heavy in my hands this week on the 455 I was on the ground FOREVER but it came up ok. I’m getting better at grinding off the floor when I need to, which I think will payoff when it actually gets heavy. Hip is still severely out of position so the squats were narrow to minimize any pain also hit the quads pretty good.
Take the weekend off then start another cycle in this block of volume. Feeling like I’m getting good returns so far. Weight is average 3 pounds heavier than 3 weeks ago so it’s heading the right direction without an unnecessary amount of fat. Body comp staying at average which I am fine with. I’ll post today’s videos in another post.
2 Likes
Finished off the weekend with a round of golf today and dinner out with friends. Good way to recharge but I’m worn out. Going to try and sleep in tomorrow and train midday.
2 Likes
Seems like the warm-ups are doing exactly what they’re supposed to 
1 Like
Man, you’re living it up! Hunting, lifting, golfing, family and friends. It looks like you’re in a good place to battle your stress. There seem to be a lot of positive things around you.
Considering I’ve been furloughed for almost a month now, it’s going pretty well, lol. The wife and I were better positioned than I thought for a slow down, and my spirit surely needed. God puts us where we need to be when we need to be there. I certainly cant complain.
1 Like
Well, we’re recovering from a bad investment and have no emergency fund. I’m not too worried about that, but I’m worried about the years ahead of us. I typically don’t worry about losing my job, but I can see some potential things in the future that might put my back against the wall.
If the government or my employer tries to mandate a Covid vaccine then I’m going to have a problem. I’m not taking it. Combine the behavior for Covid and the change shortage and we’re moving towards a cashless society… and that’s one step closer to being forced to take a “mark” to buy/sell/trade.
I think you probably know where my mind is going with this. I
1 Like