Was that like an incline ez bar curl of sorts?
1 Like
Very slight incline. I think the most important part was that I couldnāt move my hips back and forward to power-start the move. Itās minimal, but it seems I am heaving the bar a bit.
3 Likes
Aw got yaā¦nice strict curl, makes a big difference for sure.
1 Like
2022-10-05
Cycle 3 Deadlift Day
Front Squat
175 x 8
170 2x8
Deadlift
225,275,315x4
365x2
405x4
345x8
Stiff-Legged DL
235 3x8
Easy, but I didnāt do 'em right. Need to concentrate on the descent and make 'em hit the hamstrings harder.
Ab Wheel (knees)
3x10
Standing Calves
320 3x10
A lot of time standing in one spot todayā¦
No back twinges or tweaks, but still not feeling as sturdy as Iād like. 405 might have been too heavy for this cycle, but I felt to go for it.
5 Likes
You are too kind.
The last two days I keep getting mentally prepped for squats.
Except that itās a bench day today.
I think Iām pretty excited about squats tomorrow.
4 Likes
2022-10-7
Cycle 3 Bench Day 2
Multigrip Bar Bench Press
165x12 (no pause)
165x9,9,9 (paused)
MAG Neutral Close Grip Pulldown
220 4x8
High Incline DB Bench Press
50ās 3x10
DorsiFlex Chest Supported Row Machine
195 3x10
I donāt feel these, then I get off the machine and my back blows up. Weird
Icarian Seated Triceps Extension
90x15
100 3x12
I donāt feel these either, then I get off the machine and my triceps blow up. Also weird.
Seated DB Hammer Curls
35ās 3x12
Every rep after 8 sucks, but, by golly, donāt the biceps grow.
Good workout, big pump. Right shoulder is way funky on Incline presses. Not hurting, but goes weak in a portion of the movement. Just keep grooving it in, I guess. It is getting better.
Starting to pause my bench to get ready for Cycle 5
4 Likes
2022-10-08
Cycle 3 Squat Day
Hatfield Squat + 30 sec side planks between sets
145, 180, 215, 250, 285, 325, 350 x4
305x8
Wasnāt bracing consistently. Some reps were harder than others.
SSB Bar Pin-Paused GMs (hole 15 of bench holes)
185 3x8
Moved the pins up two holes. Hole 13 was too deep.
Smith Machine Split Squat (right only)
100 3x8
Getting easier, these seem to help the right QL
Standing Calves
360 4x8
340 has a pin broken off in it. A little too heavy, but doable.
Pec Deck
135 2x12
150 x 10 (PR)
I donāt know why, I just wanted to do them
Seated Leg Extensions
130 2x8
Front squats have made this easy. Add weight
Seated Leg Curls
195 2x8
Gym closed, so I didnāt get to do the the last set of either extensions or curls.
Mostly according to plan - except for that and the appearance of Mickey Mouth, who always burns a half hour of my time telling stories and asking me for training advice he doesnāt take.
Poor guy is all hunched over and busted up, but is still training the same way that busted him up. I keep pushing mobility and bodybuilding ideas at him when he asks how to become less busted, but he clearly doesnāt do them.
4 Likes
Just donāt do them in the sun.
2 Likes
2022-10-10
Cycle 3 Overhead Press Day
Paused Axle Overhead Press (false grip)
105 4x12
Seal Row
165 4x8
Paused Larsen Press
160 3x10
Wide Grip Pulldowns
200, 220 (oops), 200 x10
Dips
BWx15
BW+5x15,12,12
Rear, Side, Front DB Raises (Giant set)
20ās 3x12
EZ Bar Reverse Curls
75 3x8
Just a putting-in-the-work day. Reps on the OHP surprised me. Thought they would drop off, but easier than last cycle at 5lbs heavier.
7 Likes
2022-10-11
Cycle 3 DL Day
Front Squat
175 3x8
Deadlift
225,275,315 x4
365x2
405x4
455x1
355x8
Ab Wheel from knees
3x12
Once up to 15, Iām going to try rolling out from the feet.
Stiff-legged DL(3 count negative, soft touchdown, paused)
235 3x8
Good Girl/Bad Girl machine
160 2x15,12/3x15
Standing Calves(pause top/bottom)
285 2x15, 12+3
I need another lower body day that doesnāt involve loading the spine so I get a break between squat and deadlift.
5 Likes
2022-10-14
Cycle 4 Bench Day 1
Bench Press
170 x 10,9,10,10
Wide Grip Lat Pulldown
210x12,
215 3x10
Neutral Grip DB Bench Press
65ās x 10,11,12
1 Arm DB Row
70 3x12
Triceps Pushdown
80 4x12
Very different and harder on a dedicated press down station. Had been doing them in the cable fly area. I suspect the weights are not as printed on the stack there.
Pec Deck Flyes
150x12, 10,10
Reverse Pec DEck
120 3x12
EZ Bar Curl
90x9,9,8
Beat the log on most things, but I still need to eat more.
5 Likes
It is your doing three sets of them. I can only do one set, and with less weight.
2022-10-17
Cycle 4 Bench Day 2
Multigrip Bar Bench Press
175 x 8,9,9,9
First set all reps paused
Mag Close Neutral Grip Lat Pulldown
220x10,9,9,9
DB Neutral Grip Paused Incline Bench
55ās 3x10
DorsiFlex Chest Supported Row Machine
195 3x11
Icarian Triceps Extension Machine
100 4x15
Seated DB Hammer Curls
35ās 3x15
Good session. Wins all the way across.
5 Likes
Interesting.
My quads are a little achy from benching.
Iām sure it is from bracing or age.
1 Like
2022-10-18
Cycle 4 Squat Day
SSB Squat (Warmups)
145,195,235,265,295x4
325x2
Hatfield Squat
365x4
315x8
SSB Rock-Bottom Paused Squat
215 3x8
Iām doing SLDLās on DL day, I donāt need GMs too.
Seated Leg Extensions
110 3x12
Seated Leg Curls
165 3x12
Standing Calves
360 x10,2x9
280x10+5
Some beer-bellied duck-dropping walking behind me quacked āBe careful!ā as I was descending for my first rep of the top set of squats. Very distracting.
5 Likes
Squats instead of GMs was the right call. Back feels good. Legs feel sore.
2 Likes
Or the occasional person telling me āDonāt hurt yourself!ā
1 Like
Cycle 4 OHP Day/Home Gym Day/Legit Pause Day
2022-10-21
Paused OHP
45x15
75,95x8
115x11,12,10,10
Not bad for a 10lb jump from last time.
Pendlay Row
165x10,10,10,10
Paused Larsen Press
165x8,8,8
I was supposed to get 10 on these, but I think I used it all up on the OHP
Neutral Wide Grip Pullups
BWx12,
Wow, left inner forearm is really hurting on these.
Plain Old Pullups
BWx12,12
These felt fine on the forearm
EZ Bar Skull Crushers
80x15
85x15,14,15
EZ Bar REverse Curls
85x8,8, 8
Laterals Giant Set(rear/side/front)
20āsx13,13,15
Larsen press comes off the chest fine, slows down, then accelerates to lockout. WTH? Is it a coordination problem?
5 Likes