It’s been a long time since I’ve done a straight SSB squat for reps. The PR may look like more than it really is.
That said, I’ll take it anyway.
2 Likes
“I’m not actually a weight lifter, but I did stay at a Holiday Inn Express last night.”
Sorry, I couldn’t help it…
Great work going on. That SSB PR is impressive!
2 Likes
Cycle 3 (hypertrophy), Deadlift Day
2023-01-22
Deadlift From Blocks (5")
425x5, 3, 3
Clean Width Grip Deadlift
275 3x8
Standing Calves
BW+400 x 12, 10, 10
BW+220 2x15
That’s it. Didn’t get my treadmill walk in because I got in too late. Didn’t go for the last two reps on DL’s because I felt depleted and was prob gonna hurt myself if I did.
Buried another friend yesterday. Been a low week.
9 Likes
sorry for your loss. hope this week is better. best wishes.
4 Likes
Sorry for your loss.
2 Likes
I’ll miss them, but at least I’m not in the ground yet.
Lots to do still.
5 Likes
What do ya make of the wide grip deads mate?
They’re ok for volume work. I wouldn’t want to go heavy on them. I forgot to log upright rows after these deads, but the combo seems to put meat in the right places on the upper back.
I need to do them more slowly if I want more low back stamina out of them. I went too fast on them this last session.
2 Likes
Like the sound of that…i shall salt them in 
Cycle 3 (Hypertrophy), OHP Day
Overhead Press
120x10,10,8,6+3
Push Press was not feeling good on my shoulders, so went back to strict press
DB External Rotations
20 2x15
Hammer Strength Low Row
180 4x12
Larsen Press
165 2x10, 9
Close Neutral Grip Pulldown
215 x 12, 10, 8
EZ Bar French Press
80x15
85 3x13
EZ Bar Reverse Curl
85 3x10
Pec Deck
150 x 12, 10, 8
Reverse Pec Deck
120 2x12
Not bad for being awake for 30+ hours, but not fun either.
10 Likes
Cycle 3 (hypertrophy), Lower Body Accessories
2023-01-25
Leg Press (Thighs to Biceps)
530 3x8
Abductor/Adductor Machine
180 3x12/180 3x12
Seated Leg Curl / Leg Extension Machine
210 3x11/140 3x11
Got a good leg pump out of these. Pretty much back to back sets.
Standing Calves
BW+320 4x12
Ab Wheel Rollouts
5x10
Treadmill Walk
.5 mi, 2.5mph, 0 incline, w/ 20lbs at side
.75 mi 3.5mph, 0 incline
Felt good today. Walk dealt me a nice dopamine dump and made me feel floaty.
10 Likes
Very adequate
1 Like
Bloody thighs are still sore from two days ago.
Well, it had been more than 10 days since I had last bent my legs under any weight other than my own.
2 Likes
I can sympathize.
1 Like
Cycle 4 (Hypertrophy), Bench Day 1
2023-01-27
Bench Press (Paused)
170 x 11,10,9,9
+
Wide Neutral Grip Pulldown
200 x 11, 3x10
Neutral Grip DB Bench Press
75’sx7
70’s 2x8
Chest Supported Row Machine
240 4x8
Pin-Paused Close Grip Bench Press
135 4x8
DB Hammer Curls
45’s 3x10
Lat Prayers
90 3x12
Slow torture, paused at top and bottom, slow negative
Cable Internal/External Rotations (right only)
20 3x10
11 Likes
Looked at last cycle 4 Bench Day 1 back in October.
I’m barely beating the log from that time.
I need to get my food sorted out again.
6 Likes
Cycle 4, Squat Day
2023-01-29
SSB Squat
295 x 8,6,8 (PR +2 reps)
Supposed to be 6’s today, but I wondered if I could do 8.
Then after the set of 6 I said to myself, “Self, you did 8; don’t be a pussy”
SSB Pin-paused Good Morning
225 3x8
Kettlebell Swings
20kg 3x20
Felt those in my sacrum. Perfect
Standing Calves
BW+400 3x12
BW+300 x 5+5+5+5 (5 second pause between)
Treadmill push/pull
5 min total
2 min push, 1 min pull, 1 min push, 1 min pull
These are more taxing than I expected. Calves and hams started getting pumped.
I had it on the lowest setting. Some beast had left it on the next-highest setting.
Nice cool day. Hardly perspired.
9 Likes
Ever wonder if someone uses a machine, then kicks the setting up to make everyone think he’s tougher than he is?
Maybe, but it seems kind of purposeless, since I’ll never know who did it.
Guilty. I put machines on the highest setting, knowing it won’t budge, so I can hang onto it and stretch my shoulders.in desired positions.
Then, I walk away and pretend…yep, I was using that machine at the highest setting, yep, yup, uh-huh…(in case anyone is watching).
4 Likes