2024-045-01
Bench Press Day
Bench Press
230x2,1,1,1
205 3x5
190x6
Barbell Bent Row
230x6,7,6,6
Incline DB Press
75s 3x7
Med Grip Pulldown
205x12,11,11
Flex Pec Deck
200x15,13,13
Close Grip Pin-Paused Bench Press
145 2x9,8
EZ Bar Curl
95x9,8,7
Life Fitness Reverse Pec Deck
135x15,16,15
Standing Calves
BW+220x20,15+5, 15+5
Not enough food again.
Gotta love it when you use a different bar and every session is a PR. How are you finding deadlifting with an axle. I have to say that I quite liked it when I used it. I found it made me get my hips lower and pull the bar back more which meant more leg drive.
Thatās pretty much what Iāve found. If I donāt get my hips lower and rear back I end up with the bar away from my legs. You wouldnāt think an extra half to inch-and-ahalf would make so much difference.
100% this. And using an axle makes you look more manly. 
I do get some looks. That thing is nastier to pull on than a power bar. No give at all.
Nope.
Donāt like the new interface.
Oh well, itās still free, soā¦
No training because Coach says I donāt have to.
Iām Coach.
2024-05-04
Deadlift Day, Secondary OHP
24 Hour Fitness
Deadlift (Power bar)
385x3
425x1
455x1
385x6,5
Trap Bar Farmerās Walk (turf)
305 3x90 ft
OHP (power bar)
135 4x6, 5
Wide Lat Pull Down
175 3x12
Leg Press (Hoist)
90x8
180x8
270x8
360x8
450 3x8
Hoist Seated Leg Curl
200 3x8
Flex(?) Standing Calves
BW+90x16,2x12
Cable Rear Laterals
20x12,10,10
Seated Incline DB Curls
35sx12
35sx12 (Hammer grip)
Cable Overhead Triceps Extensions
60x15
70x15
Pretty good for not eating all day. Pretty dumb not to eat all day.
2024-05-05
Primary OHP, Secondary Squat
Axle Push Press
175 5x3
Last rep got away from me. Had to re-rack on the shoulders and go again. Bit of a grinder. All the other reps were smooth.
Med Grip Lat Pull Down (straight bar)
240 2x7 (7s are a PR), 3x6
Dips
BW+35x12,11,11
Cable Rows
190x9,8,8
High Bar Squat, Deep
240x6,7,6
I was thinking back and I realized that when my SSB squat was solid in the bottom, I was doing high-bar squats in strict form at the same time. Trying to stay in my knees on these. Iāll have this at 8s in short order, they felt really good.
Cable Overhead Triceps Extensions
60x15,14,14
DB Hammer Curls
45sx12 (PR?), 10,10
Machine Dips (triceps focus)
210 3x12
Itās not 210, of course, since I can push it down with my body weight, but it hits right.
2024-05-08
Squat Day
SSB Squat
312 5x5 (PR sets)
I own this now. Itās my b*tch.
+
Hanging leg raises, knees to elbows
8,8,5,5,5,6
Pin-Paused SSB Good Morning
202 3x8
Paused Larsen Press, Multi-Grip Bar
170 3x8
Hammer Strength Low Row
160x12
170 2x10
45 Degree Hyper Nordic Curl
BW+10 3x8
Standing Calves
BW+220 3x20, 16
Reverse Grip Triceps Pressdowns
70 x15,12,12
Green Band Pressdowns, Elbows out
20,20
This made me smile, Nothing like the feeling of just smashing a session. Quality
Iām in a quandry now about SSB squat: add 10lbs, drop back sets and work back up or add reps at current weight?
Option one would be easier in terms of overall volume but option two would make a bigger base to build from.
Well, Iāve got a while to think about it.
2024-05-10
Bench Press Day
Bench Press
205 5x5
Barbell Bent Row
230 4x7
getting easier
BarBell Shrugs
315 3x10
Gym courtyard was full of junk from some remodeling. Too much trouble to clear a path for farmers walks, so I did shrugs.
Incline DB Press
75āsx8,6
70sx10
wth? Fine. Iāve been back and forth at with 75s. Iām going to drop back to the 70ās try to get 10s and above and take a run at the 75ās again
Neutral Medium Grip Pulldowns
205 3x12
Pec Deck
200 2x15,13
Pin-Paused Close Grip Bench Press, multigrip bar, reversed grip
148 3x8
These involve more upper chest while still hitting the triceps. Very interesting.
Seated Incline DB Curl
45s 3x8
Nicely controlled negative. Lower the angle by one pin next time
Standing Calves
BW+220x20, 15+5, 15+5
Cable Rear Laterals
20sx15
25s 2x12
Pec Deck where I usually do reverse flys is padless right now, so I did these instead.
Here my 2c
I would go with option 1, the current set up seems to be working so worth squeezing the lemon a bit longer. Also for me more reps can end up pushing me into a recovery debt situation.
I see your point, and Iām emotionally invested in option 2 after some stewing on it.
Itās only going to be an extra rep per microcycle, or more if Iām feeling frisky on a particular session, so I should adapt to the increasing volume over that time frame
You know your own body. Both will work. Play on.
2024-05-13
Deadlift Day, Secondary Overhead
Deadlift (DL Bar)
135x8
225x5
315x5
405x3
455x2
385 2x6
Everything was feeling heavy, but the top set moved really well.
Leg Press
200x8
290x8
400x6
490x4
540 3x8
Knees were feeling bad, threw on the knee sleeves for the top sets
Overhead Press
135x7, 4x6
Same for elbow, put my elbow sleeves on for 2nd set onward
Reverse Hyper
210 3x12
Wide Lat Pulldown (angle bar)
175 2x15, 12
Seated Leg Curl
225x9, 8, 8+10 partials
Standing Calves
BW+220x20
BW+240x10+6+4, 15+5
Stop being a pussy and eat the pain
Spider Curls
35ās 3x8
Not bad for going in thinking maybe Iād just do DL and Overhead only.
2024-05-15
Overhead Press, Secondary Squat Day
Axle Push Press
175x4,3,3,3,3
In the groove for all sets.
Med Grip Lat Pull Down (straight bar)
240 3x7, 2x6
Dips
BW+35 3x12
High Bar Squat
135x5
185x5
225x3
245 3x7
Knees took two full sets @245 to warm up completely, so I couldnāt move it as fast as I wanted
Seated Cable Row
190 3x9
Cable Triceps Pressdowns
80x15
90 2x15
+
DB Hammer Curls
45s 3x11
Cable Overhead Triceps Extension
70 2x15
+
Cable Reverse Curls
70 2x8
Good session. Rep increases across the board.
very nice
