saving you form page 2,
but if I let you go- your on TOP
kmc
Here’s hoping you have a productive and safe work trip. Find some gyms out there, and sorry about the fast-food heckling from the other day!
But not really.
Pete- Exactly.
kmc- It took me a moment to figure out what the hell you were talking about… LOL! Thanks for watchin’ my back brotha!
Thanks zman. All I’m sayin’ is the Angus Third-pounder is a tasty burger… 
I’ve been remiss on my log, so here’ past couple days. My gym is closed for a week for maintenance, so I’m going to another gym temporarily. Hopefully I’ll get up to Gilly’s (the PL gym) this week for a workout or two.
Wed (8/26): Shoulders— typical workout
Thurs: Off
Fri: Light Squats (pressed for time, so quicky):
135x8
225x5
315x5
365x3
Leg Press: 5pps x 12, 7pps x 10, 9pps x 10
Sat (8/29): Chest/Tri
Bench: 195x3, 225x3, 255x4, 225x8 (+2 spot)
CGBP (3" board): 205x10, 225x10, 235x5
Inc. DB Press: 70x10, 85x9, 100x3, 90x5
a) Pec Dec: 85x7, 100x9, 105x9
b) Dip: BW-25x5, “”, BWx3
Dips and bench felt OK. I’m taking the dips slowly, but DAMN they are great for triceps. I really feel them (plus the fact I haven’t done them in so long). Besides heavy BB pressing, there’s few other ways to load them like a dip. I’m like 235# or something, so the tri’s have to move my fat ass around.
Sun: OFF
Mon (8/31): Deads/Back (this was exhausting)
DL (Sumo):
135x6, 225x5, 315x5, 365x3, 385x5
RDL + Shrug:
135x8 + 135x10
225x7 + 225x10
315x6 + 315x10 (straps)
405x3 + 405x5
Chest suppt T-bar row:
1p x 15
2p x 10
3p x 10
3p+25 x 5
Lat P/D:
130x12
170x10
200x8
solid work. 235? that’s nothin…
I would like to nominate your log for best title.
Great work SteelyD…squats, deads, bench, all the way around. The shrugs STILL blow mw away. I must’ve gotten defective traps.
And the squats…if you were to add up all the good reps I have had at 365, over the past 5 months, you would have, well, 1 rep…lol. Light squats indeed! Hmmmph!
Looking good there SteelyD, love the squats…
i keep forgetting to do shrugs. now i know why.
old lardass
I really like the shrugs, but man, I feel like my traps are NEVER gonna grow. Maybe someday.
Tues 9/1 - Shoulders @ Gilly’s
Love this gym.
HS Iso Shoulders: 1pps x 10, 2pps x 20, 2pps + 10 x 8, 2pps + 40 x 5
DB Lat Raise: 35x10, 45x10, 50x10, 55x5
DB Front Raise: 35x10, 45x10, 50x3, x3
"Side Raise Machine: 100x12, 120x10, 130(max)x10
DB Rev. Incl. R.Delt Flye: 35x10, 40x10, 45x8
Wed 9/2 - Bizeps
Yes, just curls, curls, curls. Supposed to be a day off, but I ate a lot in the morning and I was slow for work, so I did a late AM biceps blast:
Alt Curls: 3x10 ramped up to 50x5
EZ Bar P.Curls: 65x10, 75x10, 85x8, 95x5 (+ a couple partials), 105x3 (+ a couple partials)
Alt. Curls resumed with Fat Gripz: 35x5, x5, x5, 40x5, x4, x4 (GRIP KEPT GIVING OUT-- DUH!!)
Seated Hammer Curls: 40x10, 50x10, 55x10
P/W Curl: 60x10, 75x10, x8 ** Was at a ‘guest’ gym, another “Y”. DB’s only went to 75…
10 min. Rec Bike.
Thurs:
Squats Happnin’?
135x5
225x5
315x5
365x3
405x3
Fr. Squat
225x5
275x3
Leg Extension:
150x10
200x10
220x10
250x5
Seated Calf Raise:
90x10
140x10
160x10
Squats felt OK. These squats were a repeat of ‘max’ week waaaay back on July 30. I got 405x6 then (although they were barely if at all legal), and 3 last night. These were 3 good deep squats, so I’ll call it OK to move on to the next cycle. I’ll be back in the saddle by time the next max week rolls around.
Front squats felt great, but I didn’t like my leverage on the last set. Don’t know how to explain it-- I didn’t have pain or hurt anything, but the last set felt ‘unstable’. Maybe the wrong word. I racked the weight, happy with the reps, but the brain said, “Dont push it today”.
I’m not consistent with leg extensions because I’m not sure if the discomfort in my knees are worth any gains I get from them. It’s one of those things that my legs don’t grow from them because I’m not consistent, but I’m not consistent because they’re uncomfortable. Maybe I’ll keep them in for awhile and see what happens.
Seated Calf Raises: These kill me. Funny, I can load 4-6 plates per side on a leg press and do sets of 10 straight leg calf raises, but seated with this machine, I can do 1 plate per side and some extra!!!
[quote]SteelyD wrote:
Thurs:
Squats Happnin’?
135x5
225x5
315x5
365x3
405x3
Fr. Squat
225x5
275x3
Leg Extension:
150x10
200x10
220x10
250x5
Seated Calf Raise:
90x10
140x10
160x10
Squats felt OK. These squats were a repeat of ‘max’ week waaaay back on July 30. I got 405x6 then (although they were barely if at all legal), and 3 last night. These were 3 good deep squats, so I’ll call it OK to move on to the next cycle. I’ll be back in the saddle by time the next max week rolls around.
Front squats felt great, but I didn’t like my leverage on the last set. Don’t know how to explain it-- I didn’t have pain or hurt anything, but the last set felt ‘unstable’. Maybe the wrong word. I racked the weight, happy with the reps, but the brain said, “Dont push it today”.
I’m not consistent with leg extensions because I’m not sure if the discomfort in my knees are worth any gains I get from them. It’s one of those things that my legs don’t grow from them because I’m not consistent, but I’m not consistent because they’re uncomfortable. Maybe I’ll keep them in for awhile and see what happens.
Seated Calf Raises: These kill me. Funny, I can load 4-6 plates per side on a leg press and do sets of 10 straight leg calf raises, but seated with this machine, I can do 1 plate per side and some extra!!![/quote]
you use the gastrocs, which are nice (potentially) fat and round muscles when you do it straight. the seated version uses the soleus, under the gastrocnemus, and it won’t get that thick, so you will never do as much in the seated as you can do with straight legs.
405 deep is a big squat. Nice work. And I’m with you on the leg extensions–I would dump them unless you really, really like them. Front squats will hit your quads plenty.
3 deep squats is a marked improvement over 6 high. At-a-boy Steely!
Real strong leg training. Hammer away!
Thanks. Slooooow gains, but I guess a gain is a gain (again?)
Friday: Chest/Tri @ Gilly’s
HS Bench Press:
1pps x 10
2pps x 10
3pps x 8
3pps + 20 x 5, x3
HS Inc. Press:
2pps x 10
2pps + 25 x 10
2pps + 50 x 5, x5
Asst. Dip:
BW-25 x 5, x10
BW-10 x 8, x6, x6
Tricep P/D ^-attachment:
75kg x 15
85kg x 10
95kg x 10
Pec Dec: x10, x10, x10 (I didn’t write down the weights… duh)
Tate Press: 40 x 10, 45x8, 55x6
Not a bad day at Gilly’s. Those HS Bench reps were PR’s on that machine. Will be interesting to see how that translates into real Bench. I’m typing this Sunday afternoon and still a little stiff in my upper pecs.
SAT: OFF – Took family to see a Portland SeaDogs game (Boston Red Sox AA team). Was my daughters first baseball game and they absolutely loved it. There’s not a bad seat in the stadium and we were behind home plate looking right down the third base line. It was a great game, too. They came back from being behind the whole game. Tied, bottom of ninth, full count, last out bases loaded-- and he walks (so they win). The crowd was great the whole time and the kids really got into the chants, stomping, singing, and especially the food. Good times.
SUN-- Deadlifts/Back @ Gilly’s
Sumo:
135x5
230x5
320x5
365x3 (belt on)
420x3 — Weight and rep PR!
470xFAIL
440xFAIL ( lol )
RDL (+ Shrug):
RDL:225x8(x10), 315x6(x10),405x4(x10 with slight toe drive)
Standing Shrug Machine: 1ppsx10, 2pps x 10, 3pps x 10, 3pps+50 x 5
DB Rows (leaning on rack, not on bench):
85x25 (rep PR)
115x20
130x15 (rep PR)
150x5
I kind of followed the 5/3/1 today, but added a little weight and got the 420, which felt good. I think I had another rep in me. I was feeling really good, so I threw on 2 25’s and thought I’d go for a grinder, but didn’t get it off the floor— LMAO!!! I backed off, but really had nothing.
Time to work on ‘getting the weight off the floor’…
The ‘shrug machine’ is new to me (but the machine looks like it’s 40 years old). It’s just welded handles on an assembly that slides up/down like a smith machine and you load it with plates. I did it because you can step into it and the handles are in the plane through the center of body (ie at your sides) versus in front with a barbell. Felt good.
DB Rows felt great. Instead of 1 knee on a bench, I did them leaning on the DB rack. Body angle was a little higher (versus almost parallel to the floor), but the leverage is much better and I REALLY felt my back working with little strain on my low back. A keeper at Gilly’s for sure (DB’s up to 150).
I got some video of “the pit” part of the gym where the powerlifters train (where I was today). Really cool set up. I videoed my FAIL attempts, too… I’ll see if I can get those posted.
Here’s that shrug machine-- it’s to the left in this picture.
Very solid work, Steely D. Especially the deads. Also, I was raised on AAA ball in Tacoma, that’s a great way to introduce your kids to the game.
Very nice deads. If you had limited the 420 to 1 rep, you’da pulled heavier, no doubt. And, yes, that is an echo of what I have been told…
Looking at the spotter in the pic. I am not sure she would be much help. I’ve been wrong before, though.
Good work SD. That shrug machine reminds me of one of those old Universal bench machines, that sucked for benching but were great for shrugging.
[quote]LittleStrick wrote:
Very nice deads. If you had limited the 420 to 1 rep, you’da pulled heavier, no doubt. And, yes, that is an echo of what I have been told…
Looking at the spotter in the pic. I am not sure she would be much help. I’ve been wrong before, though.[/quote]
When I was loading the plates, I was thinking about going higher, then I thought, just stick to the plan (ie 5/3/1 week). I planned on testing my max sometime in Sept, before I got sidelined for two weeks. Maybe I’ll test again the end of October after 2 more cycles.
Funny, as I was limping out of the gym and dripping with sweat (the pit A/C wasn’t on), one of the women working at the gym (looked like a powerlifter) was saying there were usually some P/L folks there on Sunday, but if I needed a spot for anything, let her know. She probably out-benches me by 150#…