SSB bar from Titan came yesterday. Man, that thing is heavy. I went out and thanked the delivery man for toting to my door, because it must have been a major pain in a long day’s work.
Now to get my name on it and transport it to the gym.
Waiting on my elbow sleeves.
Cycle 4 Squat Day
2023-05-03
EZ Bar Curl
100 3x8 (PR wt@reps, +3 reps)
High-Bar Full Squat
265 5x5
Hatfield Squat
325 3x8 (PR wt@reps, +10lbs)
Rack pull - power bar
455 3x5
First set with straps, but the straps hurt my hands worse than just holding the bar. Found some chalk and did the last two sets freehand.
Abductor / Adductor machines
180 3x13 / 3x13
Pretended to work calves for a minute.
Back is tired. Not hurt, but pretty tired. Next cycle will be a deload, I think. I almost deloaded this cycle, but I thought I might have a bit more in me.
I will invent a new lift so I can set a PR. You’re doing great.
I read your log. You’ve set an ongoing lifetime PR in hedonic achievement.
You live better than anyone else I know.
Cycle 4 OHP Day
2023-05-05
OHP
142.5 5x5
Didn’t show up for these until set 4. Both 4 and 5 were easier than set 1-3
+
Band Face Pulls
Monster Mini 5x15
+
Med Neutral Grip Pulldowns
232.5 5x8
Seated Lever Overhead Press
145 2x8
150x10
Modified Pendlay Row(Low abs)
195 3x8
Wide Triceps Cable Pressdowns
95 4x14
DB Laterals (rear+side)
25’s 3x9/3x9
Killin’ it.
My elbow sleeves came and they are too big, even though I used the sizing chart recommendations. Guess I’ll have to make my arms bigger. I can still use them for zercher lifts though.
Cycle 4 Deadlift
2023-05-07
Deadlift
135,225x5
315, 365x3
405, 435, 465x1
485x1
Smooth pull, no weak spots. So close to the goal.
Banded Pulls
doubled Monster mini
315x1,2,1
undoubled
315 2x2
345x2
365x2
Leg Press
485 3x8
That’s it. Late for chores. Next cycle is a deload anyway. Leg extension/curls won’t make much of a difference and I can do biceps at home later.
Thanks. It’s easy when you’ve got family on both sides of the world who’re there for you no matter what and a wife who is a saint.
Cycle Deload Bench Press
2023-05-08
Bench Press
192.5 3x5
Regular bar. A LOT easier than the multigrip bar.
Flex DorsiFlex Chest Supported Row
270 3x9
Incline Bench Press
162.5 2x8
Mag Wide Grip Pulldown
220 2x9
Decline Close Grip Bench Press
145 4x10
Seated Hammer Curls
45’s 2x9
Upright Rows
95 3x9
60% volume. Bumped weight a teensy bit since the volume is so much less.
If this workout is any indication, I’ll be chomping at the bit to hit all my sets by the end of the cycle.
Cycle Deload (~60% volume) Squat Day
2023-05-10
EZ Bar Curl
100 2x9 (PR +1 rep)
SSB Anderson Squat (start below parallel)
312 5x3 (PR weight/reps/everything)
That’s the most weight I’ve ever done for any Anderson SQ that started below parallel. And there were reps in the tank still. Very encouraging.
SSB Squat
272 2x8
Abductor/Adductor Machine
180 3x15 / 3x15 (PR +2 reps)
Reverse Pec Deck
130 2x15
Pec Deck
150 2x12
I’m liking this deload so far.
Nice PR!
Cycle Deload OHP Day
2023-05-12
Push Press
185 2x3
170x3
175 2x3
Aw gee, I went too heavy. Gosh
+
Band Face-pullaparts
Monster-mini 6x15
Neutral Med Grip Pulldowns
232.5 3x8
Seated Lever OHP
160 2x8
Modified Pendlay Row (low abs)
200 3x5
Wide Grip Cable Press Downs
95x15,12,12
DB Laterals (rear/side)
25’s 2x10/2x10
~60% volume. Left teres muscles are super tight and did not like the pulldowns at all. I wanted to see if I had a 185 PP in me. I do, apparently.
Cycle Deload Deadlift Day
2023-04-14
Banded Deadlift(Monster mini)
405 5x2
Bands added between 50-70 lbs at lockout I estimate. Could be less and certainly not more.
Seated Hammer Curls
45s 2x9
Seated Cable Row Face Pulls
50 2x15
Seated Leg Curls
225 2x10
+
Seated Leg Extension
150 2x10
Right Arm Cable Overhead Triceps Extension
30x15,15,12
Short and sweet.
Left pec’s really tight, right up in the tendon. I’m not a big bencher, but I think I’ll be a little careful during warmups tonight and shut it down if it doesn’t feel right. Tearing something right now would be bad.
Cycle 5 Bench Day
2023-05-15
Bench Press
190 5x5
Took a long warmup and finally grasped the concept of pulling the bar apart on descent. No problems with the pectoral. Reps were fast.
+
BPA (monster mini)
5x25
Flex DorsiFlex Chest-Supported Row
270x9, 4x8
Incline Bench Press (MultiGrip Bar)
160 3x8
MAG Wide Grip Pulldown
220 3x8
Decline Close Grip Bench
155 4x10
Barbell Front Raise
52.5 x 12, 10, 10
Good workout.
My beard has grown out again and it’s white and suddenly people are asking me if I’m all right when I’m resting between sets again. Guess I better affect a different posture so they won’t worry.
You know, the thing I like about banded deadlifts, that I’d forgotten, is that I get to have a weight in my hands and across my back for more reps than I could get with straight weight. My low back would tire too much. With the bands I can develop my upper back and grip to actually pull a limit or near-limit weight more comfortably or make the pull more likely to succeed.
Traps, rhomboids and hands are kinda sore, I suppose I’m saying.
100% my findings too. Unlike a rack pull, ya still get the benefit of a full ROM too.
Many years ago Gene Bell, multi weight powerlifter WR holder was stationed at the same base as I and taught me to do this. It’s just second nature now.
Cycle 5 Squat Day
2023-05-17
SSB Squat
315 5x5 (PR +2 sets)
Knees out, chest up or it’s actually harder
Zercher Squat from pins (below the knee)
275 3x5 (PR +2 reps)
Planning on working up to 8’s. These can take the place of high bar squats. I have to breathe at the bottom on the safety straps or it’s impossible.
Note to self: put weaker arm under strong to encourage being less weak.
EZ Bar Curls
100 2x9, 8
Abductor/Adductor Machine
186 3x13/3x13
Got to the gym late so had to push things faster than I wanted. Worked out okay.
Squat PRs everywhere in here. Life is good. Great work.
It is nice, but I really want bench and overhead PRs too at this point.
Just PR everything. All the time. Forever.
That’s not too much to ask, is it?