My wife has some that are 12# I think, so I’ll give that a shot as well - thanks again!
That bench looks sweet. As long as it doesn’t tip backwards, I’d consider front squatting and standing OHP from it, too.
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It was fine with 225 on the back. I think it would be hard to tip it unless you’re doing heavier pulls out of the spotter arms or something
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If you are worried about it tipping backwards just get a couple of bags of cheap play sand and weight down the bench up front.
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Excellent idea! Honestly I think it’s good for what I’m doing, but it’s in the basement which is full of crap anyway - I can just throw stuff on there
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Played some basketball and did a little run/ walk all with the family. I wouldn’t normally put that stuff in here, but:
A. I have way too much time on my hands
B. I’m trying to remind myself that I’d prefer to be well(ish)-rounded
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Man, I have days where I feel like posting “I lifted weights” in my log. I don’t really know why I post so much. I fear that if I removed the training log then it would break the connection we all have for the other (and better) stuff.
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Definitely. This is a good community, and I like the positive attitudes.
As we give each other ideas how to workout with minimal equipment dare I call it a… coronamunity?
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Started some CT stuff today. I don’t know if I’ll stick with it, because that’s how I roll, but I am at least doing different things than my normal bodybuilding stuff lately so that’s good.
I proved out I can smoke my legs with my current set-up, so goodbye excuses (kinda sad in its way)!
Squat Day… poo
Did a super-long warm-up that exposed how shitty my shoulder mobility is. Maybe I’ll improve that… maybe not.
Included jumping jacks, the “world’s greatest stretch,” overhead squats (for which I just have enough room), and jumps.
-
Front Squat
45/8
95/6
135/4
185/2
200/6
200/6
200/10 -
Frankenstein Squat
135/8 x 3
When I make sure to do these right, I think they are going to force me to even up my hips (which has been my problem lately on squats) -
Walking Lunges
35# plate per hand, 6 steps per leg x 3 sets -
Reverse Lunge
Just the bar on my back/ 6 each leg x 3 sets
My balance sucks -
BW Squats
Max reps in 15 seconds; I think I did 18 or 19
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Bench day…
I’ve enjoyed the last two days
Long warm-up again. I’m going to write it out, not because it’s interesting, but because maybe other people that hate stretching will also find it useful. It does loosen me up.
- Jumping jacks: 50, 40, 30
- The perfect stretch: 5 reps per side in between the jumping jacks sets
- Overhead squat hold: the idea is just to accumulate time. I’m so bad at this it’s eye-opening. 5 sets of ~10 seconds each today
- Plyo push-ups (jumps yesterday): 3 sets of 3; I started doing my warm-up sets here too
-
Bench Press
45/10
95/8
135/6
185/4
200/6
200/6
200/15 -
Close-grip Floor Press
165/8 x 3 -
Incline Bench Press
Real slow eccentric, explosive concentric
135/8 x 3 -
Skullcrusher from pins
With Grip4rce
75/6 x 3 -
Dips
Max in 15 seconds
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Bench looks good mate and great to see you still getting the work in. Hows the transformation going ?
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Thanks!
Ehhh. I’m still fat. I just don’t want it worse than I want to eat. I’m doing more cardio and eating better foods, so I think the distribution is slightly better, but I’m definitely not on pace to be lean in two months.
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Finally got my butt into gear today
Did my warm-up. My hips and shoulders are already doing better: overhead squat holds were sets of 20 seconds today.
-
Power Clean
45/8
95/6
135/4
150/6
150/6
150/10 -
RDL
185/8 x 3 -
Toes-elevated RDL
135/8 x 3
Swiss ball crunches between sets -
Band Good Mornings
Thick orange band/ 10 x 3
Swiss ball crunches between sets -
TRX Ham Curls
BW/6ish (these are hard!) x 3
Swiss ball crunches between sets
Then I went for a couple mile walk with my son
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What is this “perfect stretch” to which you refer and of which you so fondly speak?
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Here you are, sir:
You see rapid improvements, which keeps me actually doing it (so far), and it doesn’t take forever/ is less boring because you’re actually moving.
Conveniently, today’s front-page article is about a hip drill that looks somewhat similar.
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Just to remind myself here so I don’t forget next week:
For training maxes, I’m using:
- Front Squat: 265
- Bench: 265
- Power Clean: 200
- Seated Press: 180
- Pull-up: 265
- This one is weird, but this lets me do 75% at bodyweight so there you go.
I may have to adjust these in a couple weeks, because I really have no idea what I can lift, but I’m going to stay very light for at least the next two.
Pressing!
Did the warm-up again. This is probably already the longest I’ve stuck with one of these.
-
Seated Press
45/12
95/8
135/2
135/6
135/6
135/2
My spotter arms aren’t long enough for me to use the seat back on this without reaching way behind my head, so I just did this seated on the flat bench without back support. Probably better for me anyway. -
Z Press
115/8 x 3 -
High Incline Press
135/8 x 3
Supposed to be slow eccentrics, but they probably weren’t… -
Incline Side Raise (with plates)
10/8
15/8 x 2 -
TRX Face Pulls
BW/8 x 3
Will take another kiddo walk in a bit
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Most excellent, thank you!
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Yes sir. It is making a noticeable difference for me
Did my warm-up… a full week of actually doing it!
-
Chin-ups
Stayed real strict with a pretty narrow supinated grip (because that’s what my doorway will allow); hardest part is keeping my legs off the floor at the bottom
BW/6
BW/6
BW/14 -
BB Curl
45/8
65/8 x 3 -
Bent-over Row
135/6
185/8 x 3
Pretty slow eccentric -
Landmine Concentration Curl
Bar/8
10/6 x 2 -
One-arm BB Row
50/15 seconds
35/15 seconds x 2
Then took another long-ish walk with my son and dogs. He’s really enjoying the walks, which means I’m loving them.
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