Block Deadlift (5" block, power bar)
135x5
225 2x5
275x5
315x3
365x3
405x2
445 x 3
425 x 3
405 x 4 (sharted or it would have been 5)
385 x 5 (after a quick cleanup)
I don’t like doing heavy work in the morning. It was cool in the gym this morning. I should have done more non-DL warmup.
Hanging Leg Raises
6-8 after every set of deadlifts
Snatch Grip DL (power bar)
295 3x8
BB Curls
95 3x8
Haven’t done a straight BB in while. My left wrist is telling me why.
Worked out early and short so wife could have the car for the rest of the day. I’ll hit upright rows here at home a bit later. Maybe set up the chain yoke and play a bit too
Last night was a mistake. Not the whole thing, but the choice I made to pump the volume too much.
If I’d have just added 5-10 lbs to the squat instead of adding a rep and held the cleans to 2 reps I’d probably be fine. As it is I’m foggy-headed and really fatigued.
And I have another workout tonight. May have to bail.
edit: Yep. Bailing out. Buncha night-work landed on my plate. Will split from work early tomorrow to do.
Bench opens up Bench Press (Paused)
195x2
175 2x10, 9
The program repeated the 195 from last bench session, so in the name of progression I did an extra rep
Benches busy again Hammer Incline Press (Triceps focus)
140x8
120x15
130x14,13
Feels a lot like the pin-paused CGBP I wanted to do. Put the seat way down and don’t let the handles come all the way down. Anyway, it doesn’t matter; it’s an accessory. The pump is the thing.
Cable Flyes
70 15, 14,13
GG No 2 Gripper
3x20
Had to flip the order of pressing and pulling tonight. Doesn’t seem to have hurt anything. Also didn’t do antagonistic set pairing, but went one exercise at a time.
SSB Squat
335x1 (Beltless PR)
Belt on
305 x8 (PR!), 2x6
I could have done 2 more for certain. Whatever I’m doing for squat is working. These sets I kept my chest up better.
SSB Suspended GM
225x10
245 2x8
Arranged the safeties so my back is at deadlift start angle. Guess I can do a little more weight…
Upright Rows
115 3x8 (Rep PR)
DB Hammer Curls
45’s 2x10, 11 (PR)
Standing Calves
400+BWx15 (PR), 13, 12
GG No 2 Grippers
10x12
2 mile round trip walk getting to and from the gym.
Big PR day and I’m not even in the peaking cycles yet.
Yep, lots of PR’s going on. Nice work! I like the hotel workouts too. I used to travel for work and packed a doorway pull-up bar in my suitcase. I would put it together every week and sometimes took the bathroom door off the hinges to use it. Had some really good hotel room metcons…
I learn something new on here all the time.
