Good for him/her.
Improving health makes us more resilient to illness. It’s odd that they want to close gyms during a supposed pandemic.
American health has deteriorated due to these government restrictions for a virus that’s lethal to less than 1% of people who get it. People need to start pushing back.
Squat workout I started Saturday not knowing the gym closed 15 minutes after I got there.
12/28
Squat
45.135,185.225X5
245X5
280X5
315X5
335X3
355X2 missed the groove on both reps
375X1 grindy
Back was the limiting factor today after driving 400 miles to the free state of Ohio in a semi.
Banded Good Morning/Bench leg raise
3X20
3X10
Destroyed my hamstrings and realized I need more core/an work. Unstable as hell on the leg raises.
Leg press finisher
2X45 125,100
Did this in 3 sets of 15 only pausing to move my feet wider. Only break between 125 and 100 was dropping the weight.
Hobbled out the gym in about an hour and ten minutes. Felt great, we’ll see how it feels tomorrow, lol.
Week 4 Press
45.65.75.95X5
105X5
115X5
135X5
105XAMRAP 12 reps
Still not focusing on this, so I took maybe 15 minutes to do this. Solid.
Floor Press
45.95.145X5
195X5 4 sets
Machine Pullover superset w/Floor Press
4X10 2 plates per side
All done in 40 minutes. Felt great this morning. Head bobbing to my music, borderline “dancing” between sets. Just a good pump/work session. Need more of these. Last night’s squats were not this way at all, kind of trudged through, though not a bad session just “feels” harder”.
PM Bro Session
Former employee and I hooked up for some pump work. I apologize for the names of these machines, cause I just don’t know them, lol.
Hammer Seated Low handle Row
3X10 2-3 plates per side
Hammer Shrug
3X10-12 1 pps
T-Bar Row
3X10 2 plates
DB Curls
4X10 15# elbow was not impressed
Straight Arm Cable Pulldown
3X10
Cable Side Raises
3X10
Cable Front Raises
3X10
Cable Curls
3X10
Seated Row
3X10-12
Preacher Curl Machine
3X10
Some other curl machine ???
Couple sets bunch of reps
About an hour of mostly just pump work fit the sake of being in the gym. Deadlift tomorrow then flying home New Years eve. This was fun in its own way, not necessarily my cup of tea, but I kind of let him just wander around and tell me what to do, no thinking involved.
I used to do an occasional session with a friend who was into bodybuilding and on juice pretty regularly. Some of the most fun and volume heavy sessions, couldn’t really get into them by myself but they’re re-energizing.
I’ve been hearing differently from Steve Shaw. I follow him on FB and the governor there seems to be in favor of shut downs and control.
Solid work in my book. 
I guess it’s my perception coming from PA. They allow you to eat indoors, work out without masks, etc. I don’t live here, or work here much, so my interests are purely selfish. I have heard that about the governor as they still have curfews in place statewide. It’s an interesting dichotomy between the big cities and the more rural areas within most of the states I travel. The big cities have higher adherence to the mandates, but also higher case counts and morbidity rates. The rural areas to this point seem less likely to listen and thus less likely to contract the “deadly” virus. I’m speaking tongue in cheek about it, but my mother and father both currently have it and I truly believe they’ll be fine. My 83 year old grandmother got it and pulled through just fine in a nursing home of all places.
12/30 Deadlift week 4
SSB warmup
60.110.150.200.150X5
Little to know breaks here.
DL
135X5
225X5
275X5
315X5
345X5
385X2
415X2 didn’t fully lock out the first rep bridge it again
The gym had octagonal plates, which suck for deadlifts. Never seemed to get into position with the bar close to my shin. Gym was closing, legs were spent, called it a day.
12/31 Bench Wk 4
45.95.115.135X5
165X5
190X5
215X5
5X5 195#
Hammer Machine Lat Pulls with 5X5
5X10 70#/side
CGBP/Hammer Machine Low Handle Rows
3X10 150#
3X10 70/side
Superset
Rope Triceps/Rope Curls
3X20
3X20
Finished in under 50 minutes taking super short breaks everywhere possible. Have to catch a flight in a couple hours so needed the pump to get rid of the anxiety. Great session for me recently with no elbow, forearm, or shoulder discomfort. Now to go home and stack some more days together. My squat rack is back from my wife’s cousin so have to get that set up and going for me and the kiddos.
Are those Hammer machines the plate loaded ones? If so, I love those things.
Yeah, and they are awesome
New Years Day Squats Wk 5
45.135.185.225X5
260X5
300X5
335X5
365X2
385X1
410X1 PR
Good Mornings/HLR
3X10 135#
3X12
Good way to start the new year with a PR squat. Wasn’t planned but I was doing a bit of ego lifting in front of my son. Limiting factor was my low back and stability so I hit those with accessories and got out.
That’s a great start to the year. Nice work!
Vids from this afternoon
Talked a lot, time to put up or shut up. Paid my entry fee for a meet March 13th. Put in my time off request. Looking to hit 425/275/475. Most of the work has already been put in, time to polish it up and show it off.
You’re a beast! I’m jealous of your squat to deadlift ratio. I’m over here using a 250 squat TM and 405 deadlift TM.
I’ve never been good at squatting but I don’t know what’s going on these days. I shied away from it and it shows. Who knew squat strength was so specific?
I find it way more specific than almost any other lift. I think having never been over 200 pounds until recently my body doesn’t feel a need to squat 400. I literally have to force it there. I can take 6 months off from the bench and probably only lose 10% or so. My body knows I use my arms back and chest for work. It’s amazing the adaptations our bodies make out of priority that we wouldn’t normally make.
I agree with @Frank_C, you’re seriously strong! I’ll be vicariously watching you meet prep as I continue lifting at Planet Machines, er, Planet Fitness, trying to whittle away at my bloated belly.
Oh yeah, congrats on your ego-squat! If you’re going to ego lift for anyone, your kids or wife (no telling if she’s impressed 
) are the people to do that for.
1/2 Week 5 Press
45.65.75.95X5
105X5
125X5
140X5
115XAMRAP 12 reps
Board Press
45.95.145X5
200X5X5
Took a yoga block and used a band to put it on my chest. Worked pretty good. Superset with Hammer Pullover machine. Worked up to 125# per side for sets of 10.
Cable work
3 sets side raises
3 sets front raises
3 sets rear raises
Bi/Tri rope superset
3X15-20
Straight Arm Pulldown
3X10
Bicep finisher
Run the rack from 20s to 5s
Reverse Fly run the rack
17.5s to 5s
Got in my “work” then a good shoulder/arm pump. The board press is definitely preferable to floor press I’ve been doing, just because I’m not on the floor. Saw the yoga block at a discount store and it reminded me of the bench block that sells for $45 on Amazon. I paid $7. It came with 2 so I may try notching it like the real thing at some point. Debating building a platform today for my home gym this afternoon but the garage is cold, lol.
If you build a platform then keep it simple.
There’s no need to make it any bigger than that.