Had to look up the Larsen Press. Bench w/your legs straight out? Works the core.
1 Like
Iām the same way, Iām grinding and killing myself on my sets while the other guys are taking it easy. They donāt work as hard as I do.
Except theyāre bigger and stronger than me. So I donāt know what that means.
Itās kinda wild. I arch even harder because my leg drive isnāt there to help.
I sorta hate them, but like the effect. Iām stronger off the chest now.
1 Like
Cycle 6 Deadlift Day
2022-11-13
Deadlift
135,185,225 x 5
275,325x3
365x2
Belt
395x1
425x1
Good unified pull. I didnāt feel the stress concentrating in any particular place. But it was slower than I wanted.
385x6
Stiff legged DL
315 3x6
Low Bar Box Squat (17" Box)
155, 185, 205, 225x5
245 2x5
Right knee twinge under the patella. Stopped.
Trying these again, because I was doing them when I finally hit a 500 DL years ago.
These hit me in the tie-in between hips and back, for which I was doing SLDL, but these hit it directly. I may replace SLDL with them or Low bar wide stance pin-paused GMS which work the same area without the knee thing happening.
Standing Calves
BW+220 x 20, 15+5, 10+5+5
Burns us, it does. Stay at this weight until 3x20 with no intra-set breaks
7 Likes
Cycle 7 Bench Day 1
2022-11-15
Bench Press
205x1
180 x 10,9,8
Ultra Close Grip Pulldown
230 x 10, 9, 9,10
Was only supposed to do 220. Whoops
Neutral Grip DB Bench Press
75ās x 8, 8, 9
Progressed you anyway, you stubborn little bugger
Single Arm DB Row
90 x 15, 13, 13
Triceps Pressdowns
80 3x12
70 2x15
DB Alternating Curls
45ās 3x10
Pec Deck
135 x 15, 15, 12+3
Triceps are fried.
7 Likes
Cycle 7 Leg Accessories Day
2022-11-16
Leg Press
400,430,450,450 x 8
Thighs touch arms. No pause
Seat back adjustment needs to be third notch down. Shoe tips just off the push plate. Perfect.
Leg Extensions
130 3x10
Seated Leg Curls
195 3x10
Bad Girl Machine
160 3x15
Standing Calves
BW+220 x20, 15+5, 15+5
Side-Lying Rear Delt Raises
10lbs (!) 3x15
Saw these in a video and had to try them. Definite strength deficit on the right side.
Roman Chair Abs
3x12
Nothing too hard. Just get a little sweat on and some leg volume.
7 Likes
Cycle 7 Bench Day 2
2022-11-18, Atlanta GA Edition
Hotel workout
LifeFitness Bench
230x3
185x10,10,12
LifeFitness Pulldown
190x10,10,10, 10
This machine felt sticky
Incline DB Neutral Grip BP
50āsx15,14,13
Incline DB Chest supported row
50s 3x12
LifeFitness CG High BP
130 4x12
Dropped the seat a few notches, moved the grip in
Seated DB Hammer Curls
40s x 12,11,19
Nasty pump. Wonder how iām gonna sub for squats tomorrow.
7 Likes
Cycle 7 Squat Day
2022-11-19
Low Bar Squat
135, 185, 225x3
245x3
265x2
285x1
245xnope
Pendulum squat
2 plates/side 3x8
Leg extensions
130 2x10,12
45 degree hyperextension
25 3x12
Donkey calf machine
270x12
Didnt bring my belt on the trip. Not a good session.
9 Likes
I hate that, but at least you got it done.
1 Like
Good looking work going on in here. Especially on the road. 
I used to travel almost every week and can definitely relate to the travel workouts. I carried a pull-up bar in my suitcase and assembled/disassembled it each week. Usually I would stick to bodyweight metcons in the hotel room or do a long trail run on a local running trail. It takes a lot of motivation to do that type of work on the road. Great job!
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I just figured out that I walked three miles just before entering the gym for squats. Since the farthest I usually walk is to the end of the block - and that only when my wife insists I go with her - all my low back walking muscles were fatigued before I even squatted on Saturday. Itās no wonder I couldnāt go for it in squats that day.
My feet and calves are still whining at me. This is dumb. Humans are a perambulating species. Iām failing my species being this literally lame.
5 Likes
That sounds like it could produce some fatigue. Iāll do maybe a 10-min warmup beforehand (1/2-mile walk or 1-mile jog). 3 miles of walking would fatigue you, I would think.
Edit: Not that Iām some kind of squatting master but Iām decent at not warming up too much. 
Oh yeah.
Next time I rent a car when I travel.
1 Like
Cycle 7 OHP Day
2022-11-21
Axle OHP (paused)
75,95,115x5
130x3
145x1
130x8,7,7
Dis-ap-POINTED!
Seal Row(tap-the-bench)
165 2x10, 8+2 no-tap
Larsen Press (paused)
180 3x8
Wide Neutral Grip Pulldown
225 3x10
EZ Bar Skull Crushers
85 2x15,14,12
DB Laterals Giant Set(rear, side, front)
25ās 3x10
Ouchieouchieouchie burn
DB Reverse Curls
30ās 3x12
This program is doing good things for my bench, but not my OHP so much. It would probably work if I had shorter arms. 130x8 isnāt bad for me, but to fall off after the first set like that is frustrating when Iāve done 135x8 for 3 sets. And 145 shouldnāt feel that heavy.
9 Likes
Cycle 7 Deadlift Day
2022-11-23
Backās pretty iffy since Saturday.
Deadlifts
155x5
205x5
245x3
295x3
335x1
375x1
405x1
Brace like an MFer
435x1 (YES)
385x3
335x6
Couldnāt brace well after 3 reps @385 so dropped weight.
Low Bar Box Squat 17"
245 5x5
Not hard. Just volume.
Leg Extensions
140 3x10
Seated Leg Curls
195 3x10
Standing Calves
BW+220 3x20
9 Likes
Great work those last couple of sessions. Iād be plenty excited with those OHP numbers but I guess itās all relative. Great work on deads as well.
1 Like
I think you might be selling yourself short. We donāt weigh too differently. Iām sure youāre capable of similar numbers.
1 Like
Cycle 8, Peak Cycle 1, Bench Press Day 1
2022-11-26
24 Hour Fitness workout
Bench Press
205x2 (paused)
185 x 9,8,8
Neutral Grip Pullup
BW+35 3x8
Neutral Grip DB BP
80ās x 7,6,7
Pendlay Row
190 3x8
Triceps Press downs
80 3x12
Rolling DB Extensions
37.5 3x12
Alternating DB Curls
45ās 3x10
Cable Flyes
60x15
70x12,10
The local 24HF is continuing to improve their equipment selections.
Their scale says I weigh 181lbs, clothed.
Donāt know that I believe thatā¦
8 Likes
Cycle 8, Peak Cycle 1 - Lower Accessories Day
2022-11-27
Leg Press
490 4x8
Leg Extensions
140 2x10,12
Seated Leg Curls
210 3x8
Good Girl Machine
160 3x15
Bad Girl Machine
160 3x15
Standing Calves
BW+380 4x8
8 Likes
I need to get one of those scales. Ha haā¦ Good last couple of sessions. Nice work!