happy cake day. congrats on the PR
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Been here since 2009, I think. I didnāt realize that I started in May though.
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PR party 
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Carries are a really big hole in my game.
I had to carry a pressure washer for some distance yesterday, and though it wasnāt particularly heavy, the activity lit up my butt and hamstrings. Since Iām ostensibly training to keep strength and mobility into my 70ās this is an unacceptable weakness.
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Cycle 6 OHP Day
2023-05-29
OHP
95,115x5
135x3
155x3
165x2
175x1
Wanted to see where Iām at
Mis-grooved the 175 so it was a fight.
Push Press
165 5x5 (PR sets +2)
Used wrist wraps to see if it makes a difference. It didnāt.
+
MAG Med Grip Pulldown
240 5x8 (PR reps@wt +2)
Seated Lever Press
160 3x8 (PR wt@reps +10)
Modified Pendlay Row
200 3x8 (PR wt@reps +2 reps)
Cable Triceps Pressdown
100 4x12 (PR reps@wt +4)
I use the cable crossover machine, so that was the whole stack, printed weight 200. Looks badass, but probably isnāt. That machine is easier on the elbows somehow, but I also think it isnāt really 100 lbs.
DB Laterals(rear+side)
25ās 3x10
Good workout. 11 hours sleep does a guy wonders.
9 Likes
I feel like a get nothing out of wraps too.
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They do help me on heavier axle presses as I have small hands and wrists, but aināt doing much for me on a power bar.
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Cycle 6 Deadlift Day
2023-05-31
Deadlift
155,245x5
315,365x3
405x2
435x1
465x3 (PR +1 Rep)
It seems like Iām slow off the floor, but the pull is nice and even all the way. No sticky points.
Bands (red minis)
415 5x2
Leg Press (thighs to biceps)
500 3x8
Seated Incline DB Hammer Curls
45s 2x10, 9
Seated Leg Curl / Leg Extension
225 2x10,9 / 150 3x10
Upright BB Row
105 3x8
Mile walk home from the gym
Got in a little early tonight, so I finished with DLs in the rack, just before Glute-raise Girl needed it.
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nice work
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A nudder one!
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Iām going for 500 next DL session. Wonāt be a PR though. I need to pull 520 for that.
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You got this!!!
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Nice deadlift PR. That is some strong pulling.
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Sweet!
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Cycle 7 Bench Day
2023-06-02
Bench Press
135,165,185,205x5
Slingshot on - sleeves above elbows
225 3x5
off
195 2x5
Sleeves high means I get the full weight about 1/3rd of the way up, whereas if I put my elbows in the sleeve split the SS helps a bunch more through the range
+
Monster mini BPA
5x26
Flex DorsiFlex Chest Supported Row
270 5x9
Incline Bench Press
165x8,7,6,5
Those fell off quick
Wide Neutral Grip Pulldown
225 3x8
Had to do a bunch of warmup. Something in my left armpit is super tight and painful otherwise.
Decline Close Grip Bench Press
155x12,10,8,7,6,6
These fell off quick too.
Barbell Front Raise
55 3x12
A couple of regressions. May be doing an early deload at this cycleās end. To be fair, itās been a stressful week in backend development land, so Iāll ride out the cycle and see how it ends.
10 Likes
Cycle 7 Squat Day
2023-06-05
SSB Squat
172,202, 242,272x3
325x3 WAT? Wait no, misload. 345x3 (PR +10bs)
325 4x5 (PR wt@5 reps +5lbs)
Note: squatted in flats, not lifters, which pitches me forward more, so this is actually really good. Been years since last using flats.
Zercher Squat
275 2x6
Something coming loose in the left knee, it feels like. Hurts like the dickens. Shut it down
EZ Bar Curls
102.5 3x8 (PR wt@8reps +2.5lbs)
Skipping Abductors/Adductors
Thatās it. Iām fried from keeping up with the release schedule at work and doing a bunch of handyman work off-hours this last week. Spent a lot of time on my knees sanding and painting. Even with kneepads my left knee got angry. Live to fight another day.
The main things I care about got done adequately tonight.
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congrats on your prās. well done.
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With regards to your knee, have you ever tried certain peptides? I got BPC-157 for to help heal my Injured calfā¦its really helped. But i know a lot of guys in their 50s and 60s that use it in specifically for sore knees. Maybe worth looking intoš
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Kick ass squatting. Thatās some damn fine squats, especially with an SSB.
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I think itās just really sore and doesnāt have anything structurally wrong with it. Probably an expression of accumulated stress, indicating I either need to back off a little or formally deload. Iāve been going gangbusters the last two months and particularly hard this last few weeks. It wouldnāt hurt to coast for a week on pump work.
3 Likes