A few days ago I did bench in bodybuilding style - slow, stretching, medium hi reps. Had a whale of an appetite, ate all the protein I could, and couple days later my pecs were good and swollen. Thrilled by this, so decided to do today’s workout the same way. Every single rep is slow, controlled, paused, stretching, and squeezing at top:
DB curl
10 x 12
15 x 10 . x 10 . x 10 . x 10
Bench
95 x 10 . x 10
85 x 10 . x 10
95 x 10
Cable row
90 x 10 . x 10 . x 10
Triceps rope extension
50 x 10 . x 10
40 x 10 . x 10 . x 10
DB side raise
10 x 10 . x 10 . x 10
Face pull
40 x 12
50 x 10
60 x 10
70 x 10 . x 10
really going up on face pulls, must be hitting beginner’s gains on upper back
Good sesh. 335x3 felt good probably could of gotten another one up. I was supposed to hit 325 for 3 but had nothing after the 2 stuck half way on the third attempt. My foray into sprinting this sunday, pray for me.
today proved that even someone that has been around the iron as long as i have can do stupid shit. my lower back has been giving me problems for a long time bceause of a herniated disc. lately though i feel like i’ve finally moved past it and a result i’ve been back squatting and deadlifting heavy. I’ve really been
pushing the weight on each session…I’ve been pusing it too much too fast. today i decided to up my last set by 45lbs from last week.all of the sets leading up to this last one was really easy. and this one felt very light on during the unrack and on the way down until bam!!! on the way down my out thighs either tore or are really bad pulls. as i was lowering the weight i immideitely felt and heard the popping of the muscles giving way. i got it on video and will put it up. it was both outer quads right along the sweep.the side spotters said they could hear it to.
Warmups Bar x some 65 x 5 95 x 5 135 x 3 155 x 1 175 x 1 Single ply Rage X, 1st time in a year and 7 months after surgery, let’s see how this goes… Well I got the shirt on, about 15 lbs heavier so really really Really tight 3 board : 225 x 3, 245 x 3 2 board: 245 x 3, 265 x 3
1st set was all over the place, last set with 265 was the best set, I have to remember keep super tight and pull the weight down and get the belly up. Shoulder was a bit sore but not painful if that makes sense.
Got this in yesterday afternoon. Went just fine. Tri’s did not want to play along today, hence the weird numbers for tri ext. Did my best to go up in weight and try some heavier weights than I’ve used recently.
Noticed that tbar rows, I’ve slowly migrated to a more upright position again, will have to work on it some more.
Bench went ok, As you’d expect the weight is super light but still hurts if my shoulders becomes unstable. Shouldn’t say hurts, more of a discomfort than pain. Overall the shoulder is getting better, slowly but surely.
Smolov huh, did you lose a bet? I try not to do anything that hard unless “Lives are in the balance.” Kudos to you though for gutting it out, when you put 100 lbs on your squat you will probably forget about how hard it is and go for another round.
Good mornings
bar x 2 x 8
95 x 3
135 x 3
185 x 3
225 x 3
245 x 3
275 x 3
295 x 1
325 x 0…tried for a 10lb PR over last week. Down to the pins and that’s where it stayed. Should have done 315 first and see how it felt.
GHR (substituted Single Leg DLs with DBs)
40s x 3 x 10…really hits my hams
Reverse Hypers (substituted band GMs. Loop over neck, stand on other end, shoulder width stance)
light + mini x 10
two lights x 3 x 10…good pump in erectors
Ab wheel
+25lb plate x 2 x 10…ab wheel cracked. Need to find a tougher model.
