some of us look ugly doing nothing. Play on mate.
2 Likes
An A10 Squadons motto, āGo Ugly Earlyā.
3 Likes
2023-07-26
Bench Press Day
Bench Press
W/U
Work up to 205x3
Slingshot
230x5, 2x4
Need to dominate these. Quit getting nervous
Off
205 2x3
Super easy, like itās supposed to be
+
Monster Mini Band Pull-Aparts (Choked up 2 hand-widths from ends)
7x20
Seated Cable Row
160 5x12
Incline Bench Press
155 3x8
Add weight
+
Hammer Pull Down
180 3x12
Add weight
Decline Close Grip Bench Press
140 4x12
Pec Deck (paused in stretch position)
150 x12, 10, 12
Good enough.
10 Likes
Iām feeling really good.
I think deadlifts may go well tonight
4 Likes
2023-07-28
Deadlift Day
Deadlift (DL Bar)
425 2x4, 3
Bulgarian Split Squat
112 3x8
Whoops. Misload, was supposed to be 122lbs today. Lost 240lbs of workload.
DB Hammer Curl
50ās x 7,7,7
DB Flye Press (Paused)
70ās x11,11,11
Barbell Upright Row
95 x 11,11,10
Seated Leg Extension/Leg Curl
150x9,9,8 / 210x9,9,8
Missed out on 240lbs of workload, but added 1045-240 = 805 lbs of workload nonetheless.
10 Likes
Iām 60.
Iām supposed to have wrinkles.
Someday the backs of my arms will be a crepe-y mass.
Because the trail to lifeās end for men is not walked as a warrior, but as a sage for his tribe.
10 Likes
Awesome words.
2023-07-31
Overhead Press Day
OHP
W/U
barx15
95, 115, 135x5
155x3
PP
170 2x5, 4
Strict
150 2x3
+
Monster Mini Facepull-Aparts
3x17
+
Wide Grip Lat Pulldown
180 3x11, 2x10
Single Arm DB Row
100x11, 2x10
No straps this time
Seated Lever Press
175 3x8
Raise weight
EZ Bar Skull Crusher
85 3x13,14
DB Lateral Raise
25s 3x11
+
Seated Incline DB Front Raise
25sx8, 5+15s x 5
20s x 8
PP was tough today. Didnāt hit the groove until the last set. Probably wiser to warm up with push presses rather than strict so I start grooving sooner.
10 Likes
Looks like a good day despite getting in the groove late!
1 Like
Went to the store today.
Checkout clerk looked at me, pointed at my arms and said āYouāre not allowed to bring guns into the store, sir.ā
True story.
He was apparently a former bodybuilder.
12 Likes
Bam! Thatās why I piss off my wife and never wear sleeves on weekends. I highly recommend it.
5 Likes
Love it, Iām in for open carry.
5 Likes
I donāt even have a license for these guns.
3 Likes
2023-08-02
Squat Day
SSB Squat W/U
145, 195, 235x5
285x3
325x3
Hatfield SSB Squat
Belt on
365 2x5, 4
SSB Squat
275 2x8,7
SSB GM (feet at DL width)
185 2x9,8
Standing Single Arm DB Press
60 x 10, 9, 9
Was only supposed to do 9,9,8
EZ Bar Curl
102.5 3x7
Seated Cable Row Face Pulls
60 2x13, 12
Cable Overhead Triceps Extensions
50x25
40 3x25
Iām recovering better. I think my recovery baseline has caught up to the volume and Iām more easily adjusting to the rate at which the workload goes up now.
12 Likes
DCA, What are your thoughts on the SSB GMās? feel like you are getting benefits from them? I ask because I was thinking of adding them in my next block ( Sept/Oct)
1 Like
Itās pretty much just a GM, nothing special. I do have to drop the weight substantially because of how long the SSB makes the moment arm from the hips, but the effectiveness of any GM, irrespective of the bar used, is in the execution; making sure to keep the tension in the hamstrings.
I guess since the weight is decreased I donāt have to mess with a bunch of plates, so I like thatā¦
I like to go down slow and attempt to explode upward.
2 Likes
Thanks man, appreciate the comments!
1 Like
2023-08-04
Bench Press Day
BP
W/U
barx15
135x10
165x5
190x3
205x4
SlingShot
230 3x5
Raise weight
Off
205 2x4
+
Monster Mini BPA (choked up two handsā width)
5x21
Seated Cable Row
170 4x8, 9
Must remember to actively protract and retract the shoulders with each rep or else Iām just strokinā off to little effect.
Incline Bench Press
160 3x6
+
Hammer Lat Pulldown
190 2x8, 9
Decline Close Grip Bench
140 2x15, 14, 12
Pec Deck (2 count pause in the stretch)
160 3x10
DB Spider Curls
30s 3x8
Bench was weird. 1st set with slingshot was hard. 2nd was harder. Then I hit the groove on the third set and I could have done 7. Still learning this game.
11 Likes
2023-08-07
DL Day
DL
425 3x4
Raise Weight
+
Height Jumps
24" BW 5x3
DB Hammer Curls
50ās x8, 2x7
+
Dips (feet forward, chest focus, paused)
BW 3x12
Bulgarian Split Squat
132x8, 2x6 + (rt only x 6)
My balance is terrible on these. I guess practice will make perfect. Or not.
Upright Rows
95 3x11
Seated Leg Curl/Leg Extension
210 3x9 / 150 3x9
Overhead Cable Triceps extensions
45 4x25
I think doing these is why my CG Decline bench is moving along quicker than usual. Builds stamina.
May have to use a DL variation. Iām starting to feel stale on straight DL. Iāll give it a couple of weeks.
9 Likes
DL looking stout !
1 Like