PR, Nice.
Cycle 4, Bench Day 2
2023-01-31
MultiGrip Bar Bench Press (paused)
Started off by misloading the bar
180 2x8
Gosh, why does this feel so heavy? I got 10@170!?
175 2x8
Still felt heavy.
+
Medium Width Neutral Grip Pulldowns
210 4x10
High Incline DB Press
60ās 3x10
Pendlay Row
190 3x8
Wide Grip Cable Press Downs
85 4x15
Finally got them all
EZ Bar Curl
95 3x8
Pec Deck
150 3x10
Finally got all these reps as well
Reverse Pec Deck
120 3x12
Dead spot in the right side of my press has come back. Really gotta work those external rotations on the right side.
And I just realized that Iām barely beating my log book from last meso because Iām now pausing my bench, whereas last meso was all touch and go reps. So Iām doing alright.
7 Likes
Solid work. Congrats on that PR and nice job on all of the paused bench sets. I think that will pay off for you.
1 Like
Cycle 4, Deadlift Day
2023-02-01
Trained at Planet Albino Fitness today.
Deadlift
135,225,275,315x5
365x3
405x2
435x2
405x5
385x5
No blocks at home, so all pulls from the floor
Clean-width Grip Deadlifts
285 3x8
Hamstrings are like, āHey. HEY!ā
Upright Rows
95 3x9
Maybe some KB swings later. Or not.
9 Likes
How often does the lunk alarm go off?
1 Like
Not ever.
Itās a gym of the lunks, for the lunks and by the lunks.
3 Likes
Grip Genie Grippers #2
5 x 10
I want to make this a daily thing, waving the volume up and down until moving to the number 3 makes sense.
Think moving to the 3 ought to be after I can do 5 sets of 20.
6 Likes
Cycle 4 (Hypertrophy), OHP
2023-02-03
OHP (Paused)
120 x 10,10, 8, 8
Hammer Strength Row
190 x 12, 12, 10, 10
Larsen Press
165 x 10,10, 9
Close Neutral Grip Pulldown
230x10 (oops)
220x10, 8
EZ Bar French Press
85 4x12
EZ Bar Reverse Curl
80 3x10
DB Laterals (Rear+side)
25ās 3x9
Cutting out the front raise part. Front delts are cooked.
I am not recovering. Front delts are sore clear into the next pressing day.
Maybe itāll get better with the strength cycles coming up when the volume drops some.
I also need to take the RiR recommendations seriously and quit AMRAPing.
9 Likes
If you can do 5x10 I bet you can close the #2 already. Iāve had the COC trainer and #1 for awhile but never taken it seriously until my son started playing with them. For Christmas I got him the sport and for grins the #2, actually surprised but I closed the #2 pretty easy.
Another fun one to play with is the RGT, roller grip thing.
3 Likes
I used to have the CoC Trainer up to the # 2.5 but didnāt manage to completely close that one.
The GG grippers are much easier, if you compare the GG number to the CoC number. GG #2 is like the CoC Trainer or, at most, the #1
1 Like
???
Ive a 50mm and 70mm rolling thunder, tbh i dont find them great for strengthening my grip, theyāre more of a grip test imo. Heavy farmers are better imo for improving grip strength, those and the wrist roller attachment i got for my power rack.
2 Likes
I believe RiR stands for reps in reserve.
Not to speak for DCA, but RiR training usually means leaving a rep or two in the tank, and AMRAP (as many reps as possible) usually means going to failure.
3 Likes
Thanks. I personally believe he just makes up acronyms to confuse me.
6 Likes
Uh-oh.
Harryās on to me.
1 Like
Cycle 4, Lower Body Accessories
2023-02-05
Planet Albino Fitness again
High Bar Squat (EMOM)
225 8x3
All the way down.
Sandbag Over Bar (56-inch ht, EMOM)
150 8x2
PR 4 inches
Single leg Calf Raises
BW+24kg 2x12
BW 2x12
Kettlebell Swings
24kg 4x20
Didnāt feel like being in a gym. Prob discomfits the neighbors, but itās refreshing to be outdoors.
Hoisting the bag over the bar was easy enough, but walking it outside caused some twinges in the right QL. It might be a good idea to add in some sandbag walks instead of doing them over bar or 50%/50% the two.
9 Likes
Cycle 5 (Strength), Bench Day 1
2023-02-07
Bench Press
190x1
165 x 12, 11, 10
Trying to stay 2 reps away from failure, but I may have stopped 1 rep too early.
+
Wide Neutral Grip Pulldown
205 3x10
Neutral Grip DB Press
70ās x 9,8,9
Lost my groove on the middle set
DorsiFlex Chest Supported Row Machine
240 3x9
Close Grip Paused Pin Press
125 4x12
Cable Flyes
70 3x12
GG Gripper No. 2
6x11
That was about right. Felt good and pumped by the end of it, but not awfully fatigued.
10 Likes
Cycle 5 (Strength), Squat Day
2023-02-08
SSB Squat
325x1 (beltless)
295 2x6, 8 (PR +2 Reps)
I just had to try 8. Hope it doesnāt hurt DL day
Pin Paused SSB Good Mornings
225 3x9 (PR reps +1)
Seated DB Hammer Curls
45ās 2x10 (together)
45ās x10 (Alternating by 2ās)
Standing Calves
BW+400 3x13
BW+220 15+5, 15+5
I was wishing I could run away from my own legs.
Iām going to do KB swings on rest days. My back was tired after the GMs and, then, suddenly it wasnāt. I think the swings are building up recovery capacity.
Later:
GG No 2
3x6
8 Likes
2023-02-09
GG No 2 Gripper
9x9
5 Likes
Cycle 5 (Strength), Bench Day 2
2023-02-10
Multigrip Bar Bench Press (Paused)
195x1
170 3x10
2 reps in reserve @170
Right shoulder behaved better
+
Medium Neutral Grip Pulldown
215 2x11, 2x10
High Incline DB Press
60ās 3x10
Couldnāt progress these today. Same as last session
Pendlay Row
190 3x9
Medium-width Grip Cable Pushdowns
90 x 12,12,13,12
Pec Deck
150 3x11
Reverse Pec Deck
120 3x12
Good session. Getting more confident off the chest on press. May take the incline down a bit on the DB press.
8 Likes