Been working days and nights all week and I’m pretty fried and under-recovered. Probably will just work the main bench movement and one accessory tonight, if I go at all.
1 Like
2024-02-23
Bench Day
Decline Bench Press
135x8
165x5
195x5
215x3 paused
235x1 paused
210 3x5
All the benches and racks where I would otherwise bench were busy, so I did a variation. I should have done 2@235, a single at 245 and 6s@210, which I could have easily done. What the hell is up with my flat bench? Mental?
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Dorsiflex Machine Row - paused in stretch
255 4x8
Incline DB Press - paused
70s 2x9, 8
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Med Neutral Grip Pulldown
200 3x9
Pec Deck
190 3x12
Close Grip Paused Pin Press (touches chest)
125 3x12
Restrained DB Hammer Curl
45sx9,8,7
I sit in the the pulldown seat backwards with the leg pads adjusted to just above the elbows, leaning back. You. Cannot. Cheat. John Meadows used to do these.
Reverse Pec Deck
120x20 (PR)
120 2x15
Front Raises
50 2x12 (pronated)
50 x12 (supinated)
Shorted a set on these. A fourth didn’t seem necessary.
Almost painful pump. Bad case of ILS, but real. I came into it dragging ass and achey, but once I warmed up I was killing everything.
9 Likes
Just saw a video that seals it for me. Gonna start doing axle bar deadlifts. That’ll be different and fun.
4 Likes
Yep, there are a bunch of guys I know from the gym, and still don’t know their names.
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I’m so pumped for deadlifting tonight. Did a lot of garden work Saturday and Sunday including some light masonry and carrying buckets of dirt around, but I feel great today. Farmer’s walks are a keeper in the program.
4 Likes
2024-02-26
Deadlift Day
Axle Deadlift
115x10
205x8
Straps on.
295x5
385x3
435x1
365 2x5
You wouldn’t think an extra inch would make such a difference in leverages. Definitely had 2 in me, but that wasn’t the plan. Had to use chalk on the straps as the kind I have
don’t go completely around the bar.
Trap Bar Farmer’s Walk
255x128ft
265 2x128ft
Lever Squat (paused)
270 3x6
Reverse Hyper
140 3x15
Hammer Strength Chest Press (paused)
140 3x8
Seated Leg Curls
210x9, 2x8
Walking Lunges
BW+40 2x17/side
Standing Calves
BW+360 x14,10,10,8 (something felt off in my left achilles tendon, so I stopped.)
Nice. Each exercise was an effort, but not exhausting in toto by the end of the session. This must be what training is meant to be like.
8 Likes
It was hard to find the center on the axle, so the first few reps tended to be off to one side or the other and I would have to adjust back to center.
I rather like it - it introduces a little chaos into the lift.
I love the axle deadlift. The absolute stiffness of the axle and the extra inch in front really changes the lift and makes the upper back and leg drive become so important. I had the same issues with my figure 8 straps being too short so just used mixed grip and chalk.
Some very nice weight on those deadlifts sir.
2 Likes
2024-02-28
Overhead Press Day
Walk 1 mile to gym
Axle Push Press
95x8 (strict)
115x5 (strict)
135x3 (strict)
Belt on
155x3
Wrist wraps on
170x2
185 2x2
Failed on third rep attempt on first set. So did another set
165 2x6
155x6
Dropped weight because I wasn’t going to get another 6@165
Wide Neutral Grip Pulldown
200 3x9,8
Really felt these.
Dips
BW+25 x13,12,12
Was only supposed to try and get one set of 12, 11’s otherwise.
Med Neutral Grip Cable Row
180 3x9
Seated DB OHP
50s 3x12
Seated French Press
80 3x15
Go up 5lbs
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Seated DB Incline Curls
45’s 3x7
Seated DB Cleans
35s 3x10
Dropped reps, but really felt these more. Rotators were afire.
Single Arm Cable rear laterals
20 3x12
Bailed on Calves
Walk 1 mile home
I like to use the bumpers for axle press in case I have to drop the bar and because the weights printed on the side are accurate. I couldn’t use them tonight. I think the iron plates vary quite a bit. Axle press felt heavier than last time.
Felt a bit off and weary tonight. I haven’t been taking my Vit D and cal-mag-zinc for the last 4 days and it’s making a not-good difference, I think.
8 Likes
2024-03-01
Squat Day
High Bar Squat
245 3x8
Go up 10lbs
Hatfield Squat
325 3x6
Reverse Hyper
210 3x10
45-degree Nordics
BW+10 x 12, 2x10
10lb plate held like a steering wheel
Leg extensions
150 2x12, 11
Flex Shoulder Press Machine
135 2x20, 18
That sure as heck ain’t 135, whatever number might be on the plate
Standing calves
Some x a few
Had exertion headache and didn’t care about calves. I’ll make good on the weekend.
Wasn’t fun today. More of a slog. Beat my log book, though, even if I wasn’t on fire.
10 Likes
2024-03–04
Bench Press Day
Bench Press
200x7,6,6
225x1 (paused)
Decided to do my RPE 9 single after work sets. Not too hard.
DorsiFlex Chest-Supported Row
255 3x9,8
Incline DB Press
70s x9,9,8
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Med Neutral Grip Pulldown
200 2x9,10
Pec Deck
190 3x13 PR (+1 Rep)
Close Grip Pin Press from Chest
125 3x13
Restrained DB Hammer Curl
45s x9,8,8
Reverse Pec Deck
120x20,18,17
EZ Bar Front Raise
50 2x13 (pronated)
50 2x13 (supinated)
Just putting the work in. No big successes.
8 Likes
Thems the money in the bank workouts that lead to the big successes
1 Like
Getting excited for axle deadlifts and farmer’s walks. In fact, I love all the movements I’m currently doing on deadlift day. It’s a happy coincidence that they also seem to actually improve my lifts.
I hope it doesn’t rain this evening, that would knock out the farmer’s walk.
8 Likes
2024-03-06
Deadlift Day
Axle Deadlift
115x10
205x8
295x6
385x4
435x2
Thought I misloaded. I can get a third rep whenever I want. Prob next microcycle
365 2x7
Trap Bar Farmer’s Walk
265 3x128ft
Add 10lbs or another set
Lever Squat
270 3x7
I love this thing
Reverse Hyper
150 3x12
Hammer Chest Press, paused
140 3x10
A lot easier than last time. Getting used to the extended position
Seated Hamstring Curl
210 2x9, 9+10 partials
Walking Lunges
BW+40 2x20
Add another set
Standing Calves
265x15,12,12
180x10, 8+6+5+5+6 (5-10 sec pause between), 10
Feel like calves are stalling, so I pounded them more.
Decent workout.
9 Likes
That is some nice deadlifting. Strong work!
1 Like
Those farmers walks are doing some work on my QL and obliques. I guess I shouldn’t be too surprised about that. I have to watch out for letting my middle go soft as the walk progresses, though. When it does get heavier, that could hurt me.
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I am not recovered. Shoulders and arms are still sore-ish. I think today will be a backoff day where I do an EMOM-ish axle clean and push press for 5-10 singles, pullups and some biceps.
That should be enough.
3 Likes
2024-03-08
OHP Day, Abbreviated
Axle Clean and Push Press
115x5
145x3
165x3
175x2
185 8x1 in 11 minutes
165x6,5
Gonna have some rug burns on the lower sternum. Haven’t done continental cleans in a long time. Did 'em in the back courtyard so I could drop the bar from overhead. That’s so satisfying.
Pullups
BW+45 10x3
EZ Bar Curls
105 3x5
Stupid easy
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Cable Overhead triceps extension
80 3x15
Stupid easy
Flex Seated Overhead Press Machine
185 2x8,6
Thought I needed full-range pressing volume still.
Good enough. Had to berate myself to stop. I was feeling pretty good by the time to work out rolled around today.
8 Likes
2024-03-11
Squat Day, Abbreviated
SSB Squat
365 3x1
295 2x8 (PR reps)
465 2x1 (walkout, hold for 15, knees bent)
Leg Press
500 x 10,12,12 (thighs to biceps)
Standing Calves
BW+260 3x15, 10+5
Good enough to cause an exertion headache.
9 Likes
Well, free squatting 365 3 times may have been a biiiit too much for my low back.
BUT, I’m pretty sure it’s a sets PR.
3 Likes