08/15 ME Upper Body
Slingshot Bench
10x45
5x135
4x185
3x225
2x275 (Slingshot)
2x315 (Wrist Wraps)
1x365
1x390 (New PR)
Lots left in the tank. 390 went up easy, but I’ll take the PR and walk away. Doing 20 reps resistance band rows in between weights.
1x405- 8 count negative
3x8 225 to get some good rep work in. Form and technique feeling good. Need to make sure I’m hitting these drop sets to get reps in. 10,000 reps to be good.
Dumbell bench
3x20 55
Kroc Rows
3x12 120 (very little body english on these)
JM Press (Smith machine)
3x8 115
15 ab pulldowns, 25 resistance band tricep extensions, 25 resistance band curls x2
Ran out of time. Wanted to do more, but it was a good workout and I felt good leaving the gym.
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Been slacking on posting workouts. Here’s todays:
08/21
ME Lower Body
Good mornings (triple)
So I’ve been wanting to do good mornings for an ME day for a while to see what I’ve got in the tank.
45x10
135x5
185x3
225x3
275x3
315x3
365x3
405x3
Goal was to hit a triple of 405 and I hit it. Will start working up in 10-lb increments now since I’ll probably only do this for an ME day every two months.
Barbell Rows
5x3 405
Sumo Deadlift (touch n go)
3x5 315
Ditched lifting straps and did first two sets double overhand. Lost the bar on rep 5 of the second set. Went to a switch grip and noticed on the fourth rep trying to pull with my arms. Slowed way down between fourth and fifth rep.
Russian Leg curls 1” band for assistance
3x6
Calf got pretty tight on last set. Limping a little bit. Also looks like I busted a blood vessel in my left hand from lifting straps. Might look at a set of figure 8’s.
Standing ab crunches 100 reps with 80-lbs resistance
Got through 80 of them before I had to let go of the rope for a minute.
Planning to start prepping meals hopefully next week. I’ll be following Stan Efferding’s steak and rice plan with some vegetables thrown in for good measure.
Target 350-g of protein a day. I’ll start out at 400-g of carbs a day and see where that ends up putting me using jasmine rice.
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Hit a two a day yesterday because my morning workout was so terrible. I missed a 255 log press which I’ve hit on more than a few occasions. Calf was barking from the push. Went back and actually had a pretty good midday session hitting some heavy low rep stuff. I need to get disciplined about writing things down in my notebook again though. This morning was my light conditioning and prehab/rehab routine. Nothing of note. I think I’ll start hitting two a days on ME days just because I run out of time so much. I need to get back on my back pretty hard and get some more assistance work in.
How’s training? Did you get into the 2 a days? What about Stan’s meal plan? I hope your calf is better.
Thanks for asking. So training has been sporadic because my gym flooded in Hurricane Harvey. I got a couple sessions in the week before last (including a 400-lb bench) at a gym while hiding in San Antonio and waiting for the floods to recede. Calf is doing better. Just started all beef diet today (it’s not really, but seems that way) and trying to find a gym in Houston that’s neither flooded nor full of f-boys. Hopefully things are starting to stabilize back out and will be able to get my normal 4-5 sessions in a week. With working from home, that might turn out to be more of a challenge than normal. Hit a 24-HR this morning. Wasn’t as bad as I thought it’d be.
Thanks for asking.
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Oh man! I forgot you were in Houston. I hope the water goes down, everything settles back to normal soon.
Nice Bench!
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Damn dude nice lift, that a PR?
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Yep. And I got my new bench shirt in the mail today. Bought an Inzer single ply denim. Dying to try it out. First one.
Things are getting pretty back to normal for the most part. My office flooded and my gym is at the office so… Yeah. Thanks though.
Still not posting as often as I’d like, but still hard at work. Highlights from the past two weeks:
Hit a 465-lb bench with shoulder saver (~2-board) last week and hit a 545 box squat this morning. The temporary gym doesn’t have full size 45’s (short and squatty) so I haven’t done a true DL in a while, but I’ve pulled 675 from pin 2 with safety bar across (I’ve been working down alternating safety bar and j-hooks because the j-hooks add about 2-in ROM).
Diet has been a little better. Most days I get around a pound of beef and half a gallon of chocolate milk. I’ve been putting my rice cooker to work and have been going through jasmine and basmati rice like crazy too. I’ve been aiming at 40-60 reps each on supplementary work on ME days and 100 on DE days. Weight holding steady at 355-ish.
This morning’s workout was ME lower body.
Warm up and work up to 545 squat to 18" box.
Hit Amrap on 405 for 6 (80% method a la Mark Bell).
50 leg extensions
40 RLC’s (no bands, but still doing pushups to assist)
pint of chocolate milk before and after workout and liter of gatorade during.
Just saw this. Yep… was a PR.
Workouts this week so far:
Monday- ME Upper Body
Wide grip bench press with shoulder saver (~2 board press roughly)
Worked up to a single at 475. Wasn’t pretty, but was a press.
Floor presses for accessory work
315 for 3 sets of 5
Ran out of time since I got to the gym late.
Yesterday- ME Lower Body
Wide stance box squats to 18" box (about parallel)
Worked up to 555 single (new PR)
Had more, but it’ll be there when I come back in a couple weeks
Leg extensions 4 sets of 12 185-lbs
Russian leg curls 4 sets of 10- still having to push off the bottom and catch myself, but can tell I’m getting stronger
Ab work and 100 back extensions
Scale weight 350
Today
Wanted to hit some back work for hypertrophy since I haven’t been getting much in
Lat pulldowns 4 x 12 for 200
Seated Rows with straight bar 4 x 12 for 220
Prowler push for conditioning
Diet is cleaning up by virtue of my wife cleaning her diet up. I’m still drinking between a quart and a half gallon of chocolate milk a day and I usually work in a PB and J on buttered toast (the best if you’ve never tried). I lost about 7 pounds over the Thanksgiving holiday.
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11/30
DE Upper Body
Bench press 135 with 2 1" bands for accommodating resistance
12 doubles rotating wide, legal, and narrow grip
Decline bench
315
2 sets of 6
Was late to the gym so not able to do more assistance work.
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Offshore for about a week so my workouts are going to suffer. Let’s see how creative I can get.
Man… I haven’t posted a workout in a while! Need to start posting them again.
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08/31/18 Dynamic Effort Day- Offshore
I figured I’d differentiate onshore days vs offshore just to help document differences in equipment.
Box squats
8x3 275 bar weight 40-lbs chains per side. 30 sec rest periods
6x1 rack pulls 315 lbs and 3" black bands doubled over- started at 405 and underestimated band tension
No assistance work- DE lower body days offshore take too long. Needed the sleep more than the extra half hour of work.
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09/01 DE Upper Body Day (offshore)
Some jackass was using the only place we have out here to do bench press for dumbbell presses even though we have 2 other benches he could have used, so I did military presses instead.
8x3 standing military press 135 (4 sets ring finger on the smooth, 4 sets pinky on the ring). Could really hear the bushings hitting on the sleeves after lockout which lets me know I’m going fast… also means I need to figure out something for accommodating resistance so I don’t tear up my shoulders and elbows.
2 sets dumbbell press 70’s 1x20 and 1x12
3 sets 20 tricep pushdowns 85 (single pully machine)
100 reps OH tricep extensions with resistance band (had to break it up into ~25 reps a shot)
3 sets 8 lat pulldowns 195
3 sets dumbbell hammer curls 45’s (started doing these a couple months ago as per Westside propaganda videos)
And that was a wrap. 12 hour days offshore are a bit more demanding and I have to keep volume a bit lower since I don’t get as much sleep to make sure I recover. Or at least that’s a good excuse for a lackluster workload.
9/5 onshore max effort upper body
Got evacuated from offshore for tropical storm Gordon so hadn’t hit the gym since Saturday as I was finishing moving from Houston- we’ll count those days as conditioning.
Max effort bench- work up to a 375 single (spotter swore he didn’t help, but he had his hands on the bar which you never can tell). I then put on my slingshot and hit singles at 385 and 405.
Military press (no push) 2x5 185. Made attempt for third set and got 3 reps. Dropped the 25s off and hit a set of 8.
Triceps push downs (cable) 3x15
Lat pull downs 3x15
Hammer curls 3x16
Felt like I should’ve had more on the top end bench, but seeing a spotter’s hands on the bar demotivates me. I guess a piss poor excuse is better than none at all.
Still trying to get back into the discipline of keeping this up.
In the meantime, I have hit a 245 lb strict military press. TRT might be helping…
9/28
Offshore ME OH Press- Wide grip
135 x 5, 155 x 3, 175 x 3, 185 x 2, 205 x 1, 225 fail (wide grip sucks)
175 x 5
Bench
225 x 5, 285 x 5, 315 x 2
Rolling triceps extensions
40lb db’s 3 x 15
Lat Pulldowns
120 3 x 15
DB Hammer Curls
50 2 x 10
Ab work
Crushed on my quad a bit with a 35 lb kettlebell where I have a knot from T injection- Test-E sucks