I went into that session not sure I would be able to do anything. Very pleased that things held together.
2 Likes
My upper back isnāt great at the moment after my grindy axle deadlift PR last week. Trying to manage it and hoping it comes good soon. Being not 21 sucks !!
1 Like
2023-06-28
Bench Day
Bench Press
115,165x5 (paused)
195x3 (Paused)
215x2
Slingshot
230 2x3, 4 (touch and go)
Off
205 2x4 (Paused)
Oops - was supposed to be only 200. Oh well
+
Monster Mini BPA
5x28
Flex DorsiFlex Chest Supported Row
280 5x7
Incline Bench Press
155 2x6, 7
Touch the collarbone
Hammer Lat Pulldown
180 3x8
Pause in the stretch, controlled negative
Decline Close Grip Bench
135 3x13, 11
Flex Pec Deck
130 3x12
Paused in the stretch here too.
Just right. I can recover from this.
10 Likes
I love it when I do this, especially if all the reps are clean. Feels like a little bonus.
1 Like
I was pretty jazzed, since I got extra reps over last time, with 5 more lbs.
2 Likes
ahh the magic of the missload. Nice work mate
1 Like
2023-06-30
Deadlift Day
Deadlift
135,225x5
315,385x3
425 5x2
Pretty easy
Neutral Grip DB Bench Press (Paused)
70ās 3x8
These are kind of like a half-fly, keeping the DBs off my shoulders and going deep.
Stretchy.
+
Standing DB Hammer Curls
50ās 3x6
Leg Press
300, 400x8
490x6
540 3x8
Seated Leg Curls
225 2x8
210x8
Hams were tired for some reason
Seated Leg Extensions
150 3x8
Calf Raises
BW+220 3x12
Seated Row Face Pulls
50 3x15
Felt good. Old man is still going.
10 Likes
Internet High 5!
3 Likes
2023-07-03
Overhead Press Day
Push Press
Press w/u
95x8
115,135x5
155x3
PP
170 3x3, 2x4
+
MonsterMini Face Pull Aparts
5x16
MAG Wide Pulldown
180 3x8, 2x9
Controlled negative, Full stretch
Seated Lever Press
175 2x7,6
DB Single Arm Row
100 2x8,9
EZ Bar Skull Crusher
100x8
90x12,12,10
That was enough for the day. Hit shoulder laterals tomorrow.
10 Likes
Looks like switching back to skull crushers was the right move. Triceps are still sore after two days. I may not even need to use as much weight next time as I did last time.
7 Likes
always makes me chuckle how much a change in exercise can cause soreness. You would think with all the years of heavy training we would be adapted by now. LOL
2 Likes
2023-07-05
Squat Day
SSB W/U
65x5,155x5
225, 255, 285,315x3
345x2
Hatfield Squat
365 2x3, 4
SSB Pause Squat
275 2x6, 7 (PR +1 rep)
Seated SIngle Arm OHP
60 2x8, 9
EZ Bar Curl
102.5 2x6, 7
DB Laterals (Rear+Side)
25s 3x10
I donāt seem to be shedding fatigue. My back kept trying to spasm during squats, but I was able to brace hard enough that it didnāt, and then it did during everything else, despite bracing. Very difficult to get through. My abs are going to be sore in the coming days.
Dropped some sets on the Hatfield squats to see if that will make a difference through the week.
8 Likes
2023-07-07
Bench Day
Bench Press
bar x 15
135x8
165x5
185x3
215x1
Slingshot
230x3,4,4 (touch and go)
Off
200x4,5 (Paused)
+
Monster Mini Band Pull Aparts
5x29
Seated Cable Row (strict)
160 5x10
Incline Bench Press
155x6,7,7
+
Hammer Strength Pulldown
180 3x10
Slow negative and hold stretch. First set still hurts. Might consider warming up more.
Decline Close Grip Bench Press
135 2x15, 12, 10+4+1
Flex Pec Deck (paused)
140 3x12
Just right. Dropped straight bench back to 200.
7 Likes
Got a T&F tshirt somewhere says, āIād rather eat and throw than run and pukeā.
3 Likes
Today is deadlift day, but since I did a bunch of stoop work in the garden and toted a huge ceramic planter as a front carry for a few hundred feet, Iām gonna just do accessories today. Maybe some side-carry sandbag when I get back home from the gym.
7 Likes
Was actually exhausted.
Bailed on training.
Ate. Slept. Grumbled.
5 Likes
2023-07-11
Deadlift Day
DB Flye Press (Paused)
70s 3x10
+
DB Hammer Curl
50ās x 6,6,7(possibly a rep PR)
Deadlifts
135,225,315x5
405x6
425 3x3
I want 405x10 at some point.
Itās not so far off it seems.
Bulgarian Split Squat
105 3x8
Should be able to add weight quickly
Upright Rows
95 3x10
Seated Leg Curl/Extension
210 3x8/150 3x8
Swapped out leg press for split squats to hopefully get the stabilizers in the the right hip to come online.
9 Likes