Congrats
2 Likes
Dont you love those. 
1 Like
Not really, but I do earn them, at least.
1 Like
2024-03-13
Bench Day, Abbreviated
Bench
225x2 t&g, 4x1 paused
200x7,6
Been a long time since I last doubled 225. Onward
Barbell Bent Row
225 6x4, 2x6
Seated Incline DB Press
70sx10
75s 2x6
Seated Incline DB Curl
45s 2x8, 7
Close Grip Pin Paused Bench Press
125x15, 2x14
High on the chest, 3 fingers on the smooth
Cable Rear Laterals
25s 3x12
Iām just starting to inch into the lowest level of maybe being strong. Itās making me hungry.
8 Likes
Low back is still tweaky from squats on Monday. Sometimes it settles down during deadlift warmups. Iāll have to play it by ear, but I may bail on deadlifts tonight.
2 Likes
2024-03-15
Deadlift Day
Axle Deadlift
115x12
205x10
295x8
385x5
435x3
365 2x7
Should have checked my log. I was supposed to do 375 2x5. Oh well, got my triple, so itās good. DLs felt heavy today.
Trap Bar Farmerās Walk
275 x 64ft
275 2x128ft
Lever Squat
270x8, 2x7
Reverse Hyper
150 3x15
Hammer Chest Press Machine
140 x12, 2x11 (paused in stretch)
Seated Leg curls
210 3x10
Standing Calves
180x20
Single Leg
BW 2x20
That felt like enough so I skipped walking lunges today. Decided to do a mostly normal session for DL since itās not a lot of work to begin with.
TRT Silver Fox giving me the stinkeye again tonight. He canāt be all bad, though, since heās got a golden lab.
9 Likes
Iām definitely getting bigger. The usual hole on my lifting belt is getting too tight, my pants are tight in the seat and thighs and my shirts are starting to bind across the chest. Forearms and upper arms are thicker as well.
Just gotta keep it going.
8 Likes
Nasty tendinitis in my right forearm near the inner elbow. I might be able to warm it up enough to do axle push press tonight, but Iāll have to substitute something else if I canāt.
5 Likes
Closing a gripper for some singles or even 1 single almost daily really helped speed up my tennis elbow recovery.
1 Like
2024-03-18
Overhead Press Day
Viking Press
225x3 PR +15lbs
205 2x7,6 PR +2 reps
Pullups
BW+45 9x4, 3
Seated DB Overhead Press
50s 2x12, 10
Seated Med Neutral Grip Cable Row
180 3x10
Seated French Press
85 2x12
EZ Bar Curl
100 2x8,7
Seated DB Clean
35s 3x10
Opted for Viking press, as I donāt have to control the bar with my forearms/wrists. That felt fine. All the pulling stuff was miserable though.
8 Likes
Congratulations on the PR. I had to Google Viking Press.
I wonder if this Oppenheimer had any cool quotes because of this invention?
2 Likes
Didnāt catch much of a pump last night, but Iām a good deal sore today.
The pump isnāt everything, I guess.
6 Likes
2024-03-20
Squat Day
Flex Shoulder Press
195 3x8
Wide Neutral Grip Pulldown
160 3x15
SSB Squat
152x5
202x5
242x3
272x3
302x3
332x2
362x1
312 3x5
Iām good for at least one set of 6 next time.
Leg Press (thighs to biceps)
540 3x8
Reverse Hyper
220 3x10
Sissy Squats
BWx15,2x12
Get up to 3x15 and then start draping chains over the shoulders
45 Degree Nordic Curl
BW+10 3x10 (weight held with arms 3/4 straight)
Thought I pulled my right hamstring tendon at the beginning of the 3rd set
Standing Calves
BW+280 3x12, 8+5+4+4 (5 count between mini-sets)
I canāt ignore abs anymore. Iām bracing as hard as I can, but abs arenāt strong enough to provide as much brace as I need.
7 Likes
2024-03-22
Bench Day
Bench Press
worked up to
225x3
205 3x5
Brought my Slingshot in the event I missed the 225 triple. Was going to rep out 225 in that case, but the third rep, while slow, was solid.
Barbell Bent Row
225 4x6
Maybe add another set next micro
Incline DB Bench Press
75sx8,7,7
Might be a rep PR
Med Neutral Grip PullDown
200 3x10
Pec Deck
190x15,14,14 PR
Decline CG Bench Press
175x8
The good bench opened up
Pin Paused CG Bench Press
135 2x8
145x8
Tris were pretty tired by this point
Incline DB Curls
45sx8,8,7
Reverse Pec Deck
120x20
135x12,12
Standing Calves
BW+180x20,15+5,15+5
Very pleased with bench, but not satisfied. I want 225 for 5. Looks like the extra Hammer Chest Press on DL day is working.
10 Likes
I havenāt done barbell rows for a long time now, preferring Pendlay rows, but I have to say that I think the former are much better than the latter. Thereās more low back fatigue generated, but the constant upper back tension is much more stimulative.
2 Likes
2024-03-25
Deadlift Day
Axle Deadlift
135x12
225x10
315x8
405x2
445x1
375 2x5
Trap Bar Farmerās walk
275 3x128ft
Lever Squat
270 3x8
Go up 10 lbs
Hammer Chest Press (pause in stretch)
150 3x10
Flex DorsiFlex Row Machine
195 2x15
Seated Hamstring Curl
210 2x10,12 Rep PR
And thatās it. Got to jawing with the gym manager and hit closing time. Didnāt feel like doing Reverse hypers and walking lunges anyway. Maybe tomorrow. A friend gave me another EZ Curl bar, along with a bunch of other cool stuff, so I donated the bar to the gym. Iāll be bringing mine back home.
8 Likes
Viking press tonight.
Rather than raise weight, Iām going to move the fulcrum height up 4 more inches. It was at 28 inches last time. The closer that fulcrum gets to shoulder height, the closer Iāll be to pushing the actual weight on the bar.
I just realized that I forgot to record dips on the last overhead session. Pretty sure I did BW+25lbs for 8-10 last time.
5 Likes
Aaaaaannnnd itās raining. I canāt set up Viking press inside - not enough room.
Looks like Iām doing Axle push presses. Fortunately, my right forearm has settled down, so it should go okay.
3 Likes
2024-03-27
OHP Day
Axle Push Press
185x3
195 2xmiss
Either misgrooved or I need another inch of height. Or maybe I should have fought harder.
165 3x7 PR
Pullups
BW+45x5, 9x4
Seated Lever Press
160 4x8
Dips
BW+25 3x10
Med Neutral Grip Cable Row
180 3x11
Seated EZ Bar French Press
85 3x13
EZ Bar Curl
100 3x8
Good session. Elbow flared up after the push presses, but the presses themselves werenāt a problem.
9 Likes