MultiGrip Bar Bench Press
210x1
190x6, 6, 5
I’m not sure but that bar may be heavier than I’ve been thinking.
The BP bar I put back felt a LOT lighter than the MG bar, more than a mere 3 lbs.
And last bench session @ 185 moved easier than these.
MAG Medium Neutral Grip Pulldown
230 2x8
235 2x8
High Incline Neutral Grip DB Press
70’s 3x6
Machine Chest Supported Row
225 3x10
EZ Bar Skull Crusher
85 4x15
Brought my own damn bar from home. It’s thicker than the gym’s and so easier in the hands
Seated DB Hammer Curls
40’s x 13, 13, 14
One of the big guys told me I’m looking jacked, so there’s that.
Still got a weaker bench press than anyone in that crew.
Oldest is forty or so, I guess. Outweighs me by 120 lbs too. The rest are tadpoles. Strong tadpoles.
Believe me, I play the “I’m 60 years old, what’s your excuse” card a lot in my head.
Larsen Press, paused
185 3x6
Only paused the first set’s reps. I’m pooped
Wide Neutral Grip Pulldown
220x10
230 2x8
Dips
BW+30 4x12
Shoulder Lateral Giant Set
25’s x12
30’s 2x8
I think the dips help the bottom position of my bench. Bench off the chest has been getting wobbly since I haven’t done dips for a couple of weeks.
And that’s it. Maybe do reverse curls tomorrow.
Why is it always the lighter stuff that tweaks or snaps your shit up?? One of the guys at my gym wrecked his back sneezing this other day…3 staff had to help him into his car to go to hospital lol
I believe I’ve simply overworked deadlifts. I haven’t changed the exercise for nearly a year so it may simply be too much of the same movement pattern.
Interestingly, my best result in deadlifts came from when I only deadlifted every other microcycle (week). I worked box squats, good mornings and rows like crazy, only doing banded speed deadlifts usually. A little weight gain didn’t hurt either.
Great work in here. Glad someone hit 1x445 lb on deads and still needs to improve. Had to go back and search but it looks like my all-time PR was 420 on deads and that was 7 years ago. I was pretty committed to powerlifting at that point and was weighing in around 190. Nowadays, I weigh about 15 lbs less and am topping out around 355 on hex deads once or twice per year. Getting older… Regardless, here is the proof.
