1/13/24
Bench:
3/225
2/245
1/275
1/305
1/325
3/360
1/325
3/305
4/275
10/245
Machine Flies:
4/10/295
Handstand Push-Ups:
16
The first two reps at 360 were solid. My spotter gave me a slight bump on #3 about halfway up. I’m still going to count it and move to 365 next week. My goal has been three reps at 365 for a while.
My shoulders are probably going to be pissed at me after today.
good workout here. Cetainly earned the soreness, if any.
Thanks. It’s not as I anticipated.
1/14/24
Deadlift:
1/315
1/345
3/405
5/365
6/345
Deficit DL:
4/335
Stiff Leg DL:
4/5/185
Seated Leg Curls:
4/10/110
Heavy Bag:
3 - 3 minute rounds
I’ve doing some reading and hitting the bag is said to increase strength and power. I am beginning to think it’s true. It’s also fantastic cardio.
The wrestling boxer.
1/15/24
OHP:
4/5/135
Pendlay Rows:
4/5/205
Hammer Strength Front Pulldown:
4/10/110
Hammer Strength MTS Row:
4/10/100
DB Front Raises:
4/10/50
Handstand Push-Ups:
19
It warmed up. It was -1 when I left and 1 when I got home.
1/17/24
Yesterday was supposed to be Weighted Walk Wednesday. Instead, it was Push Snow Around Wednesday. Yes, I do have a snow blower, but my driveway is just at 100 yards long.
1/18/24
More moving snow around…
1/19/24
I got off work early and pushed snow again. Then, off to the gym.
Treadmill:
20 minutes
Superset -
Seated Calf Raises: 2/25/140, 2/40/90
BW Calf Raises: 4/25
Crunch Machine:
4/25/150
Heavy Bag:
3 - 3 minute rounds
1/20/24
Bench:
3/225
2/245
1/275
1/305
1/330
1/365
1/330
3/310
4/285
5/255
10/225
Handstand Push-Up:
19
I move closer to my goal of three reps at 365. I might have been able to squeeze out two today, but I was focused on one. I was kinda pissed at first, but now I’m good with it. It gives me something to focus on for the next seven days.
I also had a couple young guys come up and pay respects today. One I have seen off and on for a while. He is also a powerlifter and asked to use my bench when I was done. We had a nice conversation. Then another one came up and gave me a fist bump. He said, “Man you have a monster bench.”
Somebody has to show them how it’s done!
1/21/24
V- Squats:
10/360
10/450
10/540
10/630
10/630
10/540
10/450
10/360
Belt Squats:
10/270
10/360
10/450
5/540
25/270
Seated Leg Curls:
4/10/115
Adductor Machine:
4/10/210
Abductor Machine:
4/10/210
Heavy Bag:
3 - 3 minute rounds
That felt pretty good. 540 is the most I have attempted on belt squats. The last two reps were on the high side.
One more week until the first trip of the year to Vegas.
1/22/24
OHP:
4/5/135
Landmine Rows:
10/ 3 plates
10/ 4 plates
10/ 5 plates
10/ 6 plates
Seated Pulls:
4/10/300
DB Rows:
4/10/115
Hammer Strength Front Pulldowns:
4/10/110
Hammer Strength MTS Row:
4/10/110
Handstand Push-Ups:
17
Damn, I felt strong tonight. PRs on Landmine Rows, DB Rows, and seated pulls. Not sure if those really count, but I went for it anyway.
Your good V squat poundages should make you strong enough for 800+ belt squats.
I also think 365 is a “monster bench” for the over 40 crowd.
A brainy longshoreman knuckle dragger for sure. Ha.
1/24/24
Deadlift:
1/315
1/345
1/365
3/415
3/390
5/365
Deficit DL:
4/345
DL Against Band:
16/235
Deficit Stiff Leg DL:
4/10/135
It all moved well.
No audience for this?
Just the kid to my right who kept dropping the bar on the floor.
1/25/24
Biceps Gauntlet
Concentration Curls:
4/10/50
Preacher Curls:
4/10/90
Cable Curls:
4/10/190
Pulldowns:
10/10/Various (no rest between sets)
Pressdowns:
4/25/200
Kickbacks:
4/25/30
Hammer Strength Extensions:
4/25/50
Pulldowns:
1/100/60
Heavy Bag:
3 - 3 minute rounds.
Another nice pump.
1/26/24
Treadmill:
25 minutes
Supersets:
Seated Calf Raises:
2/20/140
2/40/90
BW Standing Calf Raises:
2/20
2/40
Crunch Machine:
4/25/150
Just enough to loosen things up. I’m trying to save myself for bench tomorrow.
