That’s all I got
haha!!
Squat day
I got a new tattoo on friday on my inner thigh near my knee so i didn’t go heavy enough to need knee wraps. I kept everything light today and the reps high. It was more of a cardio day. I’ve always said that anything over 5 reps is cardio…lol.
Buffalo bar squats
did sets of 10 reps and worked up to 380x10. These were really easy and to make it a little harder, i did some long pauses at the end of the set.
Zercher squats
I’m going to spend at least one cycle attempting to bring up my zercher squat. My goal is to hit 405x3. I worked up to 20lbs over last week- 295x3
was gonna do some sissy squats for high reps but my lower back was toast from the zerchers and the day before i spent 5 hours blowing leaves on my compound and hopefully mowing for the last time this year.
finished with some seated calf raises.
7 Likes
I’d take your cardio reps for a good single right now. Nice work in here.
1 Like
thanks…besides my goal of hitting a 700lb deadlift soon, i’ve set some other short term goals. Setting strength goals always keep me motivated to keep plugging along.
2 Likes
Bench
Flat bench with slingshot- i tore my right shoulder up really bad a little over a year ago. I’ve been slowly getting my strength and stability back. I was benching with a narrow grip to take pressure off my shoulder as it healed. Now i’m starting to move my grip out to bring more of the shoulders into the lift. I took my grip out to my previous bench grip and it felt pretty good. I used the slingshot to keep my elbows tucked and to protect the shoulders during this transition. worked up to 315x10 paused and they felt pretty easy. didn’t have any pain. will just slowly work up in weight over time.
standing overhead press
worked up to 205x4…nothing great.
****Dipssupersetted with cable cross overs
-added 25lbs on every set of dips for 10 reps up to 200lbs and cable crossovers up to 80lb each side for 20 reps.
Bench day progress is going to be slow going.
8 Likes
Squats
Buffalo bar squats- I’ve been switching off doing front and back squats with the buffalo bar. This week i worked up to an easy 490 back squat with a long pause.
slant board smith machine squats- these are a great exercise to isolate the lower thigh around the knee. i like to switch off from front to back squats on these as well. kept the reps high at 10 and worked up to 275.
seated calf raises
used 25lb plates and worked up to 300lbs for 10 reps.
6 Likes
international bench day-monday
i don’t have any videos so it technically didn’t happen. I’ve been rehabbing my shoulder and it’s going well. I can get my grip out to my competition grip now which is middle fingers on the rings.
Bench press with sling shot- worked up to 405x2 pauses and then did two back off sets- 365x6 and 315x12. all were easy. I don’t want to put too much pressure on my shoulder as i rehab it.
Weighted Dips- BWx10 and then did sets adding a 25lb plate up to 150lbs
cable one armed lateral raises supersetted with BW paused dips- i really like cable lateral raises. i can really feel it in the medial head as it attaches to the humerus. This is where i feel the most stress when benching with a wide grip. i go pretty heavy on these but don’t cheat them up. i worked up to a PR of 100lbs per arm for 10 reps. i started at 10lbs and moved up 10lbs until i reached 100lbs while also doing paused dips in between- minimal rest. I really like doing volume work like this. i get a huge pump and I feel like it builds a lot of muscle which in turn helps to stabilize my shoulder.
That’s it. Next workout will be thursday. i’m going to skip deadlifts all together this thursday. I’ve been hitting them really hard lately and want to have an entire two weeks between sessions. I do that sometimes with bench, deadlift and squats when i feel like i’m losing the hunger for them. I know that if i skip them this week, next week i’ll hit them with a new found intensity. That’s another reason why i only lift three times a week. i find that i f i lift more, i start losing the spark. I really love lifting and at 52 i still lift with the same intensity that i did when i was 32. I’ve just become wiser and I know the importance of recovery and protein now.
9 Likes
Squats
Buffalo bar squats paused- worked up to 20lbs over last week. still feels pretty light. my goal on these is to get up to 600lbs. That should be attainable soon.
510 x 1 paused
smith machine slant board squats- i love using the smith machine and slant board together. you can really concentrate on hitting the quatds and you don’t have the stress on the knees.
worked up to 315x5 paused
seated calf raises- went heavy on these for sets of 5 reps. worked up to 6 45lb plates getting a really good stretch at the bottom and contraction at the top.
that was it. very simple but effective day.
7 Likes
IBD- International Bench Day
Bench press w/ slingshot- Last week I worked up to 315x10. I’m slowly moving my hands out to my competition grip. I have my pinkies on the rings for these sets. Eventually I’ll work my way out to middle fingers on the rings.
Worked up to 375x3 paused. These were pretty easy. I’m slowly getting my shoulder healed up and able to handle heavier weight with a wide grip.
Incline Dumbbell presses- stared with 60’s and finished with 100’s (heaviest ones we have at my gym) for paused reps x 10.
superset dips with one arm cable lateral rows- Dips were done for 10 paused reps and i started with 10lbs for lateral raises for each arm and moved up 10lbs each set until i reached 110lbs. This was a lot of volume and i was sweating buckets by the time I finished.
that was it for the day. looking forward to some deadlifts on thursday.
7 Likes
Deadlifts- no videos so none of this really happened. We went light tonight. I have a tendency of breaking my training partners. I usually train with two other guys and one is totally out of commission and the other one has an adductor pull. I worked up to 405 on deficit, dead stop pulls for sets of 5.
Cable upright rows- lots of reps and sets with various weights
**Face pulls-**lots of reps and sets with various weights.
**Curls for the girls-**i don’t train biceps very much because they are worked so much in my back work but i threw my training partner a bone since he is injured. we did a bunch of curl variations and then took off our pump covers so we could flex and marvel at our manhood…a.k.a biceps.
6 Likes
squats
**Buffalo bar squat-**these are progressing nicely. I’ve just been adding 20 or so pounds a week to see how high i can go without coming to close to max effort. I think i can easily hit 600 without too much effort. My training partner has a pulled adductor so he has to go pretty light. Im not sure if we’ll hit these again next week or do some stuff geared towards rehabbing his boo boo.
worked up to an easy 530.
slant board smith machine squats- these are such a great quad exercise. I don’t use wraps or a belt with these and i can really feel the quads doing all the work. worked up to 20lbs over last week.
finished with 335x4
seated calf raises- did sets of 10 reps using 25lb plates and worked up to 7 total plates. after reaching the top i did a strip set where i would do 10 reps, then take a plate of and do another 10 reps. I did that without rest down to 2 plates.
that’s it… benching tonight. my plan is to hit 385x5 paused on the bench using my competition grip (or close to it) with the sling shot.
9 Likes
IBD- International Bench Day
Bench w/slingshot- worked up to a 20lb PR from last week. Still feels light and fast. My shoulders have been feeling good so that’s awesome. I will keep adding 20lbs each week for 3 reps until the bar starts to slow.
top set was 385x3.
Dips - worked up to 225lbs for 5 and then did a back off set with 50lbs for a set of long pauses at the bottom. these were tough since i was already pretty fatigued.
Pec Deck- started at 150lbs and worked up to the stack which is 250lbs for sets of 10. Sometimes i like to finish the workout with what i call a “fuck, fuck set” - you pick a weight that is about 60% of your top set and then you and your partner start at 3 reps each and without rest move up to 5 reps, then 7, then 10, then 12…15…17 and 20. sometimes if i can get to 20 without stopping i’ll take it to 23, then 25…27 and finally 30. All of these sets are doing with no rest. you jump in as soon as your partner finishes. once you are doing you are bent over moaning…fuck…fuck!!
Looking forward to some deadlifts in a day or so.
8 Likes
Squats and Deadlifts
Since it was thanksgiving, I condensed my squat and deadlift day into one day. I didn’t do a lot but it was still tough considering that in my eyes anything over 5 reps is cardio.
Buffalo bar squats- Worked up to 4 plates (420) and did 3 sets of 8 with 420. this is my last set. All of them felt pretty easy although i did start to get a good burn.
Deadlifts-worked up to 425 and 3 sets of 8. All of the resp felt easy but my lower back had one hell of a pump going on. Here’s my last set.
seated calf raises- just did my normal sets using 25lb plates for 10 slow reps up to whatever.
looking forward to International Bench night tonight. Gonna add about 10 lbs to my bench with my competition grip and see how things go.
7 Likes
Bench day-
Bench w/slingshot- worked up to 395 which was 10lbs over last week. still feels pretty easy. I’m pretty confident that my shoulders are healing up well and are handling my wider competition grip. I’ll take these to 405 next week.
dropped to 315 x15 without the slingshot and then 225x20 sans slingshot.
Plate loaded dip machine- started with 1- 45lb plate a side for 5 reps and worked up to 4- 45lb plates and a 25lb plate a side for 5 reps.
dropped it to 2-45lb plates a side for a fuck…fuck set.
one arm cable lateral raises- kept the reps low because i wanted to hit a PR on these. My best up until tonight was 100lbs per arm and i then hit 110 and finished with 120lbs.
that’s it… short and sweet but got some work done. Will deadlift on wednesday.
7 Likes
Deadlifts, back and biceps
Deadlifts- I tweaked my lat a few weeks ago being stupid and I’ve been slowly upping the weight on deadlifts as the lat can handle it. I upped my weight 50lbs from last week. I worked up to 475 for 3 sets of 8 and everything felt fine until the very last set. on my 7th rep i felt the slightest discomfort in the lat so i stopped there. I didn’t feel any pain or discomfort in any of the other back exercises though, so that’s good. Here’s a video of the last set.
Dumbell rows-our dumbells only go up to 100’s so i did a bunch of volume work to make up for the lack of weight. we started with the 50’s for 10 each side and moved up 10lbs on each set for 10’s until we reached the 100’s and then went back down to the 50’s with 10lb increments. it wasn’t heavy but the false grip and total number of reps did a good job. Here’s the top set.
close grip pull downs with attachment that is hard to grip. Not sure the name but the grips are shaped like triangles and you have to just grip the best you can. I love doing grip work. we kept the weight at 180lbs and started at 5 reps and jumped reps each set until we failed to get all of the reps. I failed at 32 attempting 35.
Preacher dumbell curls- i liike to finish my back work with some high volume arm work. I’ll usually pick a dumbell around 25-30 lbs and do 10 reps in a reverse curl then go immidiately to a hammer curl for 10 reps and then finish with a standard curl for 10 reps. no rest between transitions. I’'ll do both arms and then increase reps to 12 and then 15 on the last set. it’s very intense and hits all of the forearm and biceps.
7 Likes
squats-
buffalo bar squats-worked up to 470 for three reps. was a bit tired for this training session. I bought all new appliances for my kitchen and i’ve been taking the old ones out and installing new ones. before this session i replaced my dishwasher. Definitely not a job for a big guy. My hands are always too big for the areas i need to get to and then trying to squeeze my upper body under my sink to unhook and run new lines really sucked!!
so…i kept this session short and easy. I did hit a PR on slant board squats in the smith machine. they are brutal on the quads and lower back.
Slant board smith machine squats- worked up to 345x5
seated calf raises- went a bit heavier than normal using 5 rep sets. and then a drop set of 5 reps, take a plate of and immidiately into the next set until there were only two plates left.
that was it. Will bench tonight. Goal is 405x3 on bench with slingshot.
7 Likes
IBN
bench press with slingshot- worked up to 405 tonight. My goal was three reps. the bench set up at my gym is extremely shitty. i have a tendency to move the bench back towards the rack when i’m pressing. my leg drive pushes it back and i end up hitting the hooks. on my send rep with 405 i felt the bar graze the hooks so i stopped there. i definitely have more in me. shoulders are feeling good. I then did a back off set of 365x7 and 315x15 without the slingshot.
pec deck- I really like this exercise. we started at about 100lbs for 10 reps and increased by 20lbs until my top set of 245 plus i added a 25lb plate x 10
finished with rear delts on pec deck. worked up to around 200lbs and then backed off to 120lbs and did 5, 10, 15, 20,25 and then 30 reps.
was a good night. will deadlift on Wednesday. Goal is 500x8.
5 Likes
Deadlifts, back and biceps-
**Deadlifts-**tonight my goals was to hit 505 for an easy six dead stop reps and i accomplished that. My lat that i tweaked a couple weeks ago is feeling good. so i’ll keep pushing the weight each week while still hitting some volume with reps.
**One arm rows-**I found a plate loaded dumbell in my gym so i decided to see how much weight i could load on it. I was hoping that it would hold 6-25lb plates but it was just a little short when putting the collars on. The most i could get on it was 120lbs. I use a false grip with pretty much everything so that makes it harder. I worked up to 120lbs and did 4 sets of 10.
**Preacher curlzzz-**i rarely take off the pump cover but i figured i would to model my favorite biceps and forearm excise. I only use between 20-30 lbs but i use a false grip and start with reverse curls for 10 reps. I then go to hammer curls for 10 and finish with regular curls for 10. i then do it all for 12 reps, then 15 and finally 20. It really works all of the biceps and forearms.
that was it… short and sweet. will do some front squats on sunday. with some one leg work as well.
8 Likes
You made those DB rows with no straps look way to damn easy man. Those deads were super quick too. You are a strong dude.
2 Likes