That’s why deadlifts always go first.
Taking some extra days of recovery. All the joints hurt.
Back at it tomorrow.
2 Likes
Nope.
Friday.
2 Likes
Finally feel like I’m not made out of old sticks and silly string.
Changing training.
This type of program is not for me.
3 Likes
2022-05-06
Axle Continental Clean and Press
All reps Cleaned
125x3
145x3
165x2
185x1
165 2x3
Wide grip Lat Pulldown
200 3x8
Seated DB OHP
60’s 3x8
Pendlay Row
185 3x8
Kinda Close Grip Bench
175 2x8, 1x5
Reverse Pec Deck
105 3x15
Practiced punching and kicking in the MMA room.
Pushes and backward walks on the not-treadmill.
I’m de-conditioned to 8’s and I have no resilience for aerobic pursuits. Gotta fix that. This last program made me weaker, unconditioned, injury prone and bored. I will never do it again.
Still lookin’ juicy though
5 Likes
2022-05-07
Deadlift
185,225,275,315 x3
365x2
405, 425,455 x1
405 2x3
Leg Press
520 3x8
High Bar Squat
185, 225, 265,275,295x3
245x8
These are harder when you don’t put them first.
EZ Bar Curl
90 3x8
Seated DB Hammer Curl (elbows braced)
45x6
40x8
35x8
These fell off quickly. I guess I do use a little english.
DL went well considering my back was tired from cleans yesterday.
3 Likes
Tru Dat !
2020-05-09
OHP
135 3x8
Chest Supported DB Row (to hip)
65’s 3x8
Incline DB Press
65’s x 8,10,8
Gotta groove these in again
MAG Close Grip Pulldown
220 3x8
EZ Bar Skull Crushers
90 3x8
Standing Calves (pause top/bottom)
BW + 320 8,10,10
That felt good. The OHP surprised me. Got in and out much quicker than I expected as well. Big triceps pump.
5 Likes
2022-05-11
Knee warmups
Reverse Incline Walk with resistance
1x100, 4x50 steps
Hatfield Squats
315 3x8
Trap Bar Farmers Carry
270 x 130ft
325 x 52ft
400 2x26ft
Next time I’ll do 300 for more distance. Gotta train tightness and breathing for these before going up in weight
Leg Extensions
130 3x8
Ouch. Next session I should be able to pause at top
Seated Leg Curls
195 3x8
Easy
Seated Incline DB Curls
40’s 3x8
Trying to feel these and keep form
EZ Bar Reverse Curls
65 3x8
Same as db curls
Rear Laterals (chest on bench)
25’s 2x8, 1x15 (diminishing ROM after 8)
Side Laterals
25’s 3x8
Leg Press Calves
500 3x10
400x12
Wasn’t sure going in if 315x8 on Hatfields was possible. Turned out to be very possible.
6 Likes
That is a kick ass workout. Nice job.
1 Like
Thanks, @shaneinga.
I’m feeling it this morning
1 Like
Problem-brag: Since I’ve been working my calves they’ve gotten large enough to make getting my knee sleeves, which I inadvertently bought a little too small, over them. I don’t want to buy another pair. I’m wondering if applying baby powder would get around this?
Nice problem thou lol. Personally id begrudgingly get new bigger ones. Lots of cheaper brands now that do the same thing.
1 Like
I was thinking buy once/cry once, but it looks like I get to cry twice…
1 Like
2022-05-13
Heavy Upper Day
Axle Continental Clean and Press
135 2x3
165x4
187.5 x 1
167.5 2x4
Try for 5 next micro
Wide Neutral Grip Pulldown
210x8
220x6
230x6
220 2x6
Seated DB OHP
65’sx5
70’s 3x5
Work up to 7’s
Kinda Close Grip BP
185 3x5
Slingshot
205x5
225x3 Lost my groove and halted. Weight was ok. I’d already done my work sets and was screwing around.
Pendlay Row
205 4x6
Standing Calves
BW + 380 3x8
BW+280 x 12
I seem to remember how to bench again every 3rd cycle. 185 felt light.
3 Likes
Heavy Lower Day
Deadlifts
225,275 x5
315x3
365,405(straps on),435,460x1
405 2x4
High Bar Squats
135,185x5
225, 255x3
285x5
Fast, rattling the plates, but back tweak on rep 4. Not bad, but enough to change plan for the day.
High Step-Ups
BW + 50 4x5
Lying Hamstring Curls
80 3x8
Leg Press
450 3x5 (full range)
Leg Press Calves
450 3x10
Barbell Curl
100 3x5
DB Hammer Curls (elbows braced)
45’s 3x5
4 Likes
Just wondering if your into a new ‘cycle’- I thought you’d mentioned a change?
Looks like your pretty set with sets/reps, especially with the accessory stuff?? Managing (trying to) volume/fatigue ect.
Train Hard.
1 Like
yeah. Trying to manage fatigue, anyway. Not sure this squatting after deadlifting is going to work out…might have to go lighter.
2022-05-18
Volume Upper Day, Micro 2
Axle OHP
137.5 3x8
All the regular bars were taken. Had to use the axle.
Chest Supported Incline DB Row (touch hip)
65’s 3x9
Incline DB Press
65’s 3x9
MAG Close Grip Pulldown
220 3x9
EZ Bar Skull Crushers
95 3x8
Reverse Pec Deck
105x15
135 2x8
Pec Deck
160 3x8
Standing Calves(pause top and bottom)
320 3x12
Help! Fire!
Just putting the work in.
Summer is coming. Gym is busy in this beach town.
4 Likes
Nice work.
1 Like