No training tonight.
The wife and I are gonna visit my son at his new digs and take him out to dinner.
10 Likes
2024-03-30
Squat Day
SSB Squats
Worked up to
342x2
312 3x6 PR sets x reps
If I can keep my upper back stiff, no rounding, these go really well. When I canāt, all the stress goes into the low back and itās like I deadlifted too much.
Leg Press - thighs to biceps
540 3x9
Reverse Hyper
210 3x11 PR
Iām trying to control the swing so that I donāt see the weights come out the other side. Unsuccessful so far. Probably have to drop the poundage.
Flex Seated Shoulder Press
165x12, 2x13
Gym Closed
At Home
Sissy Squats
BWx15,12,15
Pullups
BWx5 and nope
Forearm still jacked up.
I was dragging coming into the gym. Didnāt want to train and I was already late. Had to push to get done what I did, and it went surprisingly well for how crappy I felt.
9 Likes
That last session was quite a special workout.
Iāve been sore and stiff along my posterior chain from upper back to my hamstrings even to today.
Must have done something right.
3 Likes
My cardio wolf is a beta.
3 Likes
2024-04-01
Bench Day
Bench Press
worked up to
230x1
205x6,5,4
Penalty set
185x8
Bench was down a bit. Worked hard on the house yesterday.
Bent Row (straps)
225 4x7
Incline DB Press
75ās 2x8, 7
Med Neutral Grip Pulldown
205 2x9, 8
Pec Deck (paused in stretch)
200 3x12
Close Grip Pin-Paused Bench
145x9,8,8
Seated DB Hammer Curl
45ās 2x9,8
Reverse Pec Deck
135x15,14,13
I find that if clench my right hand harder, my elbow hurts not quite as much. I think Iām going to take a light week after this next deadlift session. Feeling kind of stretched out.
Apparently Iām not the only one having trouble with Silver Fox, although itās more that heās having trouble with me. Heās been pushy with the gym manager too, coming in at the last 10 minutes and demanding to stay past closing. She calls him Orange Man because of his out-of-season tan. Looks like heās heading for being 86ād.
9 Likes
Certain social media influencers are saying that reverse hypers donāt work your hamstrings.
I would agree.
But they do work the adductor magnus pretty well, which is a major hip extensor. I canāt see it doing anything but helping both squats and deads.
But yeah, if you want big hamstrings, RHās wonāt do it.
4 Likes
2024-04-03
Deadlift Day
Deadlift
115x10
205x5
295x5
385x3
445x2
375 2x6
Iāve got a third rep @445 in me. 375 was popping off the floor like it was 315.
Barbell Shrugs
275 2x15, 12
Powertec Lever Squat
280 3x6 (all paused)
Not as hard as they were at 270. Maybe that will change when I get to 8 reps.
Hammer Chest Press - paused
150x12,11,10
Iām doing the concentric too slow. I need to explode out of the bottom.
Flex DorsiFlex Chest Supported Row
195 3x15
Flex Hamtractor Seated Hamstring Curl
210x12,12,10
Standing Calves
200 3x15
Seated Cable Facepulls
60 3x12
The guy I was talking about last time has been attempting to intimidate the night manager, who is like 5 foot nothing. Heās been the same with some of the other gym members. Owner is talking about booting him.
Iāve met literal psychopaths and I still donāt understand guys like this or what they get out of their behavior.
10 Likes
I donāt get it either. My gym has a similar guy. He does the passive aggressive intimation /domination thing to me and I have seen him do it to a couple of women. On a squat day he came up to me and asked me to be quieter when I deadlift. I knew the game he was playing and told him it was never going to get quieter. he pushed for some concession and I politely wouldnāt give him any. A week later I saw him in the locker room and said hello. He said let me tell you a joke " A sociopath walks by a psychopath and says hello, The psychopath sayās āif you ever say hello to me again I f@@@@@@g kill you.ā This is an older tall guy with a larger frame but looks soft. I can see were it might booster his ego playing those games with me, but why do it to women? Like you said, I donāt understand.
2 Likes
āDeadlift more quietlyā
No such thing, nor have they any right to expect such.
Wear earplugs, mate.
5 Likes
I donāt understand the crowd who canāt mind their own business. There is plenty of stuff at the gym that pisses me off. Iād rather just vent here.
4 Likes
2024-04-05
OHP Day
Axle Push Press
worked up to
180,190,195x1
There it is
170 3x5
Putting my thumb around the axle again. Seems to seat the bar more securely in the heel of my hand and I can push better.
Wide Neutral Grip pulldown
240 6x5
220 2x8
Seated Lever Press
165 3x8
Dips
BW+25x12,11,11
Seated Cable Row
180 3x11
Used a straight bar with straps Hurts less than neutral grip
Triceps Extension machine
90 3x12
Alternating DB Curls
40ās 3x10
Reverse Skull Crushers (knee height)
BW 3x12
Gotta do something for this tendinitis. Itās gonna stop me if I canāt mitigate it
9 Likes
That 195 push press was not a max, which is encouraging, but I can tell that core stabilization is going to be the limiting factor when the weight increases.
And this elbow.
6 Likes
2024-04-08
Squat Day, Secondary OHP
SSB Squat
Worked up to
342x3 (PR +1 rep)
Add 10 lbs next time
312x7,6,6 (PR +1 rep)
Tweaked a thing between my shoulder blades on the first back-down set. Gonna hurt tomorrow Iām sure. I figured I was already hurt as bad as it would get, so I forged ahead.
Leg Press - thighs to biceps
540 3x10
Reverse Hyper
210 3x11
Managed to keep control so I didnāt see the weights but once or twice
Flex Shoulder Press
165 2x15,13 PR
Lat Pull Down (straight bar)
170 2x15, 12
Right elbow stayed quiet with the pronated grip. Smarted just a little, but didnāt feel like it was going to rip off.
Smith Machine Sissy Squat
BW+Bar 3x8
The angle is harder than doing them free-standing. Gonna have to ease into these.
Standing Calves
BW+200 3x16,10+5+5+5 (count 5 between)
Super happy with the squats. I was actually a little scared I wouldnāt get 'em, but they werenāt so bad, really. More food and sleep.
10 Likes
Nice PRs! Thatās some strong SSB squats.
2 Likes
Thanks Shane. Not strong yet, but Iām not as weak as I was.
2 Likes
Iām going for a full-beard PR this summer. Itāll look terrible and glorious.
4 Likes
Try lower rep ranges with less volume
2024-04-10
Bench Day
Bench Press
Worked up to
230x2,1 paused
Couldnāt believe the double was so easy, so I did another paused single. Still easy
205 3x6
Bent Row
225 4x8
Used my belt
Incline DB Bench Press
75sx8,7,6
Med Neutral Grip Pulldown
205 3x10
Flex Pec Deck
200 3x13 PR
Close Grip Bench Press pin-paused
145 3x9
DB Hammer Curls
45s 3x10
Life Fitness Reverse Pec Deck
135 2x15, 11+partials
Spider Curls
30s 3x8
Need more carbs before going to the gym than I got today.
9 Likes
2024-04-12
Deadlift Day, Secondary Bench Day
Deadlift
Worked up to
445 2x2
Didnāt have the 3rd rep today. Out-of-gym variables (sleep/food) were not nailed down this week. Was craning the weight, knees going back too soon, rather than pushing against the floor. 2nd set went better.
375 2x7
These went better, but of course itās lighter.
Go up 10 lbs
Trap Bar Farmers Walk
305 4x50ft
Upped the weight,but only wanted to walk a straight line. Re-picked at the 25 ft turnaround.
Not too hard, I could go heavier for that distance. but I think Iāll build this up to 6-8 rounds instead. Iām purposely not rushing, since I want these for the traps more than the walking.
Lever Squat - paused
280 3x6
Hammer Chest Press - paused
150 3x12
+
Flex DorsiFlex Chest Supported Row - high handles
195x12
210 2x15
Flex HamTractor Seated Leg Curl
225 3x8 back to par finally
210 x 8+partials
Standing Calves
BW+200 3x18,16
Preacher Reverse Curls
65 2x8
Sh*ts and giggles
Sure felt like I could use another abbreviated cycle today, but Iāll see how I feel on Monday. Like do a real deload for once, maybe.
8 Likes