High Bar Squat
245+Gr bands 3x6
They don’t add much weight the way I had them set up, esp. in the bottom, but they still encourage driving to lockout. Might move the back pin out 1 hole next squat session
45 Degree Nordic Curls
BW+10 3x8
Put a pad just above the knee to keep some of the stress down on the joint. Makes it easier, but as the tissues adapt, I’ll take the pad away.
That’s the gym’s only power rack, a titan T3 I think it is. I bought the safety straps for it, because I use it so much and the pin and pipe safeties are a bear to deal with.
The others are the old-style gun-rack type with the rectangular catcher arms that come out about mid-thigh height. I wish they’d get rid of those and replace with actual power racks or even half-racks. They’re sturdy, but limited. Doing anything unusual requires McGuyvering solutions, if it can be done at all.
My body’s response to this program has been unusual. I’m regularly experiencing 2nd-day DOMS. Not terribly so, but it’s a new thing for me to have the phenomenon persist past the first week or two of a new program.
Deadlift
135x10
225x8
315x6
385x4
425x3
355 2x8
BAM! 3rd rep of 425 almost as fast as the first and there were more there. Form locked in.
Trap Bar Farmer’s Walk
255 3x120 ft
Hands don’t like this. Aw.
Lever Squat - dumper to heels, paused
250 3x8
So easy. Go up 20lbs
Seated Hamstring Curl
195 2x12, 10
Hammer Strength Chest Press
160,140, 90 x various
Just feeling this out. This thing will strengthen in the stretch if I let it. Amazing range of motion, but I’d have to go fairly light.
Walking Lunges
BW+40 2x30
Reverse Hyper - light
120 3x15
Standing Calves
BW+260 x 15, 2x12
Calf Machine Shrugs
260 x 15,20
Wonderful workout. Started out thinking maybe I was doing too much in my deadlift sessions, but the weights just flew.
I usually walk a circle in the gym’s back courtyard, but I think I’m going to hit the parking lot next time I do these. The courtyard has a significant slope and I don’t want to tweak something when I get to near-limit weights.
Axle Push Press
work up to
185x2
165 3x6 (PR +1 rep), 4
These felt terrible, but the press was still strong so I rolled with it.
+ Wide Neutral Grip Pulldown
200 2x8, 2x9
And these felt great
Dips, paused
BW+25 3x11
Med Grip Cable Row
190 2x8,6, 180x2
Didn’t plan 190. 10lb plate stayed stuck to the 180 stack until the 8th rep of the last set and then fell off.
Oh, that’s a PR on this machine, btw
Seated DB OHP
45sx15,13,12
EZ Bar French Press, seated
80 3x14
Did 'em seated because standing is doing something to the left side of my neck.
+ Incline DB Curl
45s 3x6
Seated DB Cleans
35s 3x12
Standing Calves
BW+360 2x12,9+3
Very unpleasant, but I’m tired of standing on cribbage pegs.
Walk 1 mile home
Good session. Left shoulder is complaining a bit, but pressing still works so I’ll ignore it until it’s a problem.
High Bar Squat
245+green bands 3x7
Moved the second band pin one hole further out.
Hatfield Squat
315 3x8
Murderalized 'em. Need to slow down progressing these from here forward though.
Might be a PR. I don’t recall doing 8@315 before. It at least matches a PR.
Reverse Hyper
200 3x10
45 Degree Nordic Curls
BW+10 3x10
Held the DB in a half-curl out front. I’ll keep pushing it further out from my torso as I progress these. Badgering the manager about getting a GHD piece for the gym.
Seated Leg Extension
150 3x11
Flex Seated OHP machine
135 2x20, 15
Standing Calves
BW+260 2x15, 10+5+5
BW 2x20
Good session. Another fella asked about the Rev Hyper. I’m selling that thing hard to people. I like it.
