2022-06-01
Axle Push Press
115,135,155,175x3
155 2x5
No continental cleans still.
Close Neutral Grip Pulldown
225 3x8
Machine Chest Supported Row
240x8
225 2x8
Multigrip Bar Floor Press (paused)
190 3x5
Seated Incline DB Curls
45’s 3x5
Roman Chair Leg Raises
3x8
Triceps got pumped so I didn’t do isolation work for them today
2022-06-03
Squat Day
Hatfield Squat
145 2 x5,
195, 225, 265, 315, 345, 375 x3
345 2x8
Back was recovered enough to do these. Took the warmups down slow
SSB Good Mornings
215 3x6
Flex Leg Extension (old school)
110 3x8
Force curve is different on this machine. Easier at the top and bottom, but nasty resistance through the middle. I think I’ll stick with the other machine. It’s nasty all the way
Flex Lying Hamstring Curl
90x8
80 2x8
A little harder today, coming after the Hatfields and GMs
Standing Calves (pause t/b)
BW+380 3x10
Tibialis Raises
BW 3x15
Getting easier
Planks
2x 1min
Couldn’t quite complete the second one, but only by a few seconds. Harder than the ab wheel
Side Planks (L/R)
2 x 30 sec
So soft in the middle, and shaky
Pulling back a bit on volume. I think I’ve been above safe operating steam pressure for a while.
Bench Day
Had to work out at home
Bench
135x5
155,175, 195, 205 x3
170 2x8
No pecs, no sex.
Barbell Row
165 3x8
Overhead press
145 3x5
Too heavy, but I wouldn’t drop the weight. I can’t even cooperate with myself.
Barbell Curl
90 5, 2x6
Guess I’ll do pullups tomorrow.
Somedays it is definitely like that.
This is pathetic.
Just pathetic.
2022-06-07
Odds and Ends
Wide Neutral Grip Pulldowns
210 3x8
Triceps Press Downs
90 3x8
DB Hammer Curls (braced elbows)
40’s 3x8
Upright Barbell Rows
85 3x8
Reverse Pec Deck
105 3x15
Treadmill Reverse Walk Push/ Forward Push
2 minutes/ 2 minutes
Treadmill Walk
3.3-3.5 mph, 3.5-4.5 incline, 20 minutes, 1.09 miles
Beats sitting on the couch.
This is a non-motorized treadmill that resists you as you push, with settings that can vary the resistance. It’s like sled dragging/pushing. Forward push blows up my calves and ass. I’m trying to increase push time on it and get my knees healthy with the backward stuff. They’ve been hurty.
2022-06-08
DL Day
Warmups, because I felt like something in my low back wanted to crank down and stop me.
Side Bends x many
Unweighted Good Mornings x many
Slow Twists x many
DL (controlled negative)
135,185,225 x5
275x4
315x3
365x3
405x3
325x8
Went okay, but I could feel that if I got out of the pocket, I was gonna have to end the workout.
Leg Press (paused deep)
425 3x8
Saw that Stan Efferding puts his hands behind his knees, holding the thigh, for sensing depth. Did same. When calf was touching all my fingers, paused, went back up again
Seated Hamstring Curl
210 3x8
Seated Leg Extension
140 3x8
Standing Calves
BW+380 3x11
Tibialis Raises
BW 3x16
Ab Wheel Rollouts (knees)
3x9
Went well. Might be too much volume though.
Heard an interesting concept yesterday:
In strength training, you use technique so that the muscles work as little as possible (efficiency and coordination) whereas in bodybuilding you use technique to make the muscles work as hard as possible (growth).
Good tip with the hand on the back of the knee as a depth gauge, tried it today…worked good:+1:
OHP Day
2022-06-10
Axle Push Press
95,115,135,155,180 x3
160 2x5
Right shoulder feeling a little off @180
MAG Close Grip Pulldown
225 3x8
Incline DB Press
75’sx8
Oops, couldn’t read the numbers. Nice to know I can do them though
70’s 2x8
Flex DorsiFlex Row
225 4x8
Incline DB Curls
40’s 3x9
Rolling Dumbbell Extensions
45’s 3x8
EZ Bar Reverse Curls
75 3x8
Push/Pull meet at the gym next weekend. I have a crap bench and a not-great DL, but I think I’ll show up.
COOL… Good luck DCA!
Doing a meet! Awesome. Best of luck and three whites for every lift.
Competition! Gets the juices flowing.
2022-06-13
Squat Day (Home workout)
Bastard SSB Bar Squat
135,185x5
225,255,285x3
315x1
235 2x8
This bar is an off-brand nightmare: Pads are too small and too far apart, the weight is waaaay out in front, the camber angle is wrong and the handles are too long. Challenge accepted.
Stiff-legged Deadlift
275 2x8
Did 'em right. Hams all lit up.
Front Squat
185 4x3
Knees do not like, but I don’t care what they like. Front squats good. Tried a set bodybuilder style, but it feels awkward and wrong.
Will add more sets/reps until 3x8
I thought I would try NOT beating myself up with volume today. I felt pretty good going in and not too bad by the end.
@ DaCharmingAlbino I also use a SS Bar…do you hold the handles in a downward direction when squatting? I cannot do regular squats due to my right shoulder…35 years of tennis.
| DaCharmingAlbino
June 14 |
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2022-06-13
Squat Day (Home workout)
Bastard SSB Bar Squat
135,185x5
225,255,285x3
315x1
235 2x8
This bar is an off-brand nightmare: Pads are too small and too far apart, the weight is waaaay out in front, the camber angle is wrong and the handles are too long. Challenge accepted.
Stiff-legged Deadlift
275 2x8
Did 'em right. Hams all lit up.
Front Squat
185 4x3
Knees do not like, but I don’t care what they like. Front squats good. Tried a set bodybuilder style, but it feels awkward and wrong.
Will add more sets/reps until 3x8
I thought I would try NOT beating myself up with volume today. I felt pretty good going in and not too bad by the end.
According to the EliteFTS guys (saw a vid they put out recently), pulling the handles down is the correct way to use a SSB. Tightens up the back
2022-06-15
Bench Day
Bench Press
Barx20
135,155,175x5
195x3
210x3 (paused)
That moved well. And no pinchy pain in the right pec insertion this time.
175 2x8
Pendlay Row
185 3x8
Overhead Press
125 2x8, 1x6
I even tried to take breather and get those last two reps. No go. Not used to pressing after benching.
MAG Wide Grip Pulldown
215 3x8
Hang out at this weight for a while until it’s easier.
Cable Pressdowns
100 3x8
EZ Bar Curl
90 3x8
PowerTec Workstation Seated Press
140 3x8
Because I’d never used it before, wanted to see if it was any good and didn’t have a shoulder pump yet. I like it. I like VIking press better.
Side Laterals
25’s 3x10
Not hard
Rear Laterals
25’s 3x8
Hard
Signed up for the Push/Pull this weekend. They seemed surprised that I’m choosing to do both lifts. Most of the competitors are female, apparently.
Openers 210, 385…probably. We’ll see how warmups are on the day. Might do more.
Good luck. Meets are a great way to challenge yourself.