Cycle 2 Deadlift
2023-04-18
Deadlift
135, 225x5
315x3
405x2
455x2 PR reps, +1
465x2 PR wt, +10lbs
415 2x5 PR reps, +2; sets, +1
Leg Press - thighs to biceps
450 x 8, 2x12
Time to go up
Seated DB Hammer Curls
45s 3x9
Seated Leg Curls/Extensions
195 3x13 / 130 3x13
PR reps, +1 / PR reps, +1
Face pulls
45 3x15
Now, that’s a good workout. Should have tripled the 455 DL. It was there tonight.
Note to self: the rack pulls worked, no shoulder cave this time.
Nice work on your pr’s
Prs just keep coming.
It’s like I keep saying - “Be weak when you’re young so you can PR when you’re old”
…or just continue to push hard as we get ‘somewhat’ wiser and older. Superb PR goodness in here!
I will NOT go to the gym to do hang cleans and push presses
I will NOT go to the gym to do hang cleans and push presses
I will NOT go to the gym to do hang cleans and push presses
I will NOT go to the gym to do hang cleans and push presses
I will NOT go to the gym to do hang cleans and push presses
I will NOT go to the gym to do hang cleans and push presses
I will NOT go to the gym to do hang cleans and push presses
I will NOT go to the gym to do hang cleans and push presses
I will NOT go to the gym to do hang cleans and push presses
Well? How’d that work out for ya?
Holding firm so far, but I have the stuff to do it at home…
My problem is that I feel good, but actually require the recovery day. Stupid brain.
Cycle 3 Bench Day
2023-04-21
Multigrip Bar Bench Press
185 5x7
+
Flex Dorsiflex Chest-Supported Row
255 5x10 (Rep PR +1)
Incline Bench Press
155 x 10,9,8,6
Added a set to encourage better fitness for the working sets
MAG Wide Grip Pulldown
210 x 10, 10, 9, 6
Same as incline
Decline Close Grip Bench Press
135 x 15, 14, 12, 8, 8
Pec Deck
165x8
150 2x8
Reverse Pec Deck
120 x 15, 15, 12
Got the idea of increasing volume to prepare for increasing density on sets where I miss the target reps. It’s worked in the past on lower-rep sets, so I thought I’d try it here. I may just burn out, but I like experimenting.
My new mouth guard is so comfortable that I drove all the way home before I realized I’d forgotten to take it out.
Cycle 3 Squat
2023-04-25
EZ Bar Curl
95 3x10 (PR)
High Bar Full Squat
255 5x5
Hatfield Squat
315 3x8
Rack Pull (middle kneecap)
485x3
495x5
505x3
This is encouraging. That start point is where all the levers are at their longest.
Standing Calves
BW + 325 4x15
Adductor/Abductor Machine
180 3x12 / 180 2x12, 1x15
Adductors were tight. Got some stretchy-hurt out of this.
Bailed on the extra sets and reps plan, so added weight. I can’t add volume that quickly and survive. Last two sessions really knocked me down.
Cycle 3 OHP
2023-04-26
OHP (Paused)
140 5x5
+
Med Neutral Grip Pulldown
230 5x8
+
Band Face Pull Aparts
Monster Mini 5x12
Seated Back-Free OHP (Cybex Lever action)
140 3x8
Found out how to put the seat back flat. All the free-standing benches were taken. Now that I can adjust to a reasonable position, I may do these instead of seated DB presses
Modified Pendlay Row (to low abs)
190 3x8
Wide Triceps Pressdowns
95 4x13
DB Raises (Rear/Side)
25s 3x8/3x8
RIght arm Rolling DB Extensions
35 3x8
I sure was in a bad mood during this workout. Gym was busy with teenagers.
Finally popped for a real SSB of my own and some new elbow sleeves.
Been hankering to do zercher squats and my skinny arms need padding for that.
Nice!
Cycle 3 Deadlift
2023-04-28
Deadlift
135,225x5
315x3
365x3
415x2
455x3 (PR +1 rep)
420x3,5
Lost my positioning on the first set because girl 3 feet in front of me doing glute raises.
Seated Incline DB Hammer Curl
45’s 3x10
Leg Press (Thighs to biceps)
470 3x8
Pretty easy tonight
Upright Rows
105 3x8
Seated Cable Row Face Pulls
50 3x15
Seated Leg Extensions
150x10,10,8
Seated Leg Curls
225 3x10,10,8
Nice PR.
Nice.
Whoa.
That’s better than “adequate” any day.
I’ll take it for sure, thanks.
Cycle 4 Bench Press
2023-05-01
MultiGrip Bar Bench Press
190 5x5
Not pausing, but not bouncing off the chest either. Just touch the shirt-front
Flex DorsiFlex Chest-supported Row
270 5x8 (PR +15)
Given the leverages, I don’t think it’s actually 15 lbs, or 270 for that matter, but it’s definitely more of the stack than I’ve done before.
Incline Bench Press
160 3x8
MAG Wide Grip Pulldown
220 3x8
Hang out at this weight next time around, too. Last reps were dodgy
Decline Close Grip Bench Press
140 4x12
Barbell Front Raise
50 3x8
Gotta remember to pull the bar apart as I raise it.
That felt okay. I guess bench press is just always going to feel hard for me. Right shoulder is staying seated a little better though, so maybe as that improves the overall bench press will too.
Suck it up, buttercup.
nice job sir