Silver and Steel

Training Training Logs
1205

Deadlift days are almost always good days (except my last couple… but those were flukes).

2 Likes
1206

Love it when I have days like this. Time to make hay mate.

2 Likes
1207

Good work man.

There’s a serious workload in this session.

1 Like
1208

Thank you sir. I’m trying to just simplify and push more on the bigger movements. I’m a little weaker on this stuff than I once was, and I don’t want that to be the case for another decade or so.

3 Likes
1209

OHP

  1. 5 minutes on that damn assault bike

  2. Keg C & P that kinda turned into snatches
    3 x 3

  3. OHP
    45/8
    95/6
    115/3
    135/6
    135/6
    135/12
    I don’t really know what to do with my feet on these. Maybe I should stagger? This is a rep or two off what I was doing last time I did this program a year or two ago, but these were all solid reps at the top (I tend to cut press reps short when I’m trying to cheat).

  4. Z Press
    95/8 x 3

  5. High Incline DB Press
    5-second eccentric, explosive concentric
    40/8 x 3
    Much too light

  6. Machine Laterals
    120/8
    150/6 x 2

  7. Face Pull
    120/6 x 3

3 Likes
1210

Pull-up day… which seems weird as a main day

Used a different gym today, so played with their toys

  1. Concept 2 Ski Erg: 15:45 for 6 minutes

  2. Fat Bar Pull-ups
    BW/ 5, 6, 6, 11

  3. BB Curl
    25/8
    65/8 x 3

  4. FB Bar Row
    125/8 x 3

  5. DB Incline Curls
    25/6 x 3

  6. DB Row
    50/15

5 Likes
1211

Go to keep them guns firing !

2 Likes
1212

I’ve never used one (or even seen one!) How’d you like it?

I love those. They neutralize pain in my elbows and weakness in my lats.

1213

Eh. It’s certainly not something I’d buy or choose a gym over. Kinda like battle ropes: it’s something

1 Like
1214

My mojo or something is coming back; today was enjoyable.

Squat

  1. Assault bike for 5 minutes

  2. Lying Leg Curl
    Speed warm-up, then
    90/15
    100/12
    110/9
    120/6

  3. SSB Box Squat
    Speed; 60 seconds between sets
    Bar/6
    155/3
    155 + chains/3
    185 + chains/3 x 8

  4. Belt Squat
    -/8
    1pps/8
    2pps/8 x 3

  5. Leg Extension
    2-second flex
    30/15 x 3

5 Likes
1215

it’s always nice to get the groove back…Kinda lost my over the week but gonna jump start it again

1 Like
1216

Definitely. It comes and goes, but it’s nice to want to be there instead of grinding through it. Take it when we can, I guess

1217

Lots of benching!

  1. 5 minutes of assault bike

  2. Banded HS Incline Press
    Red band/ 8
    1pps + red band/ 6
    1pps + 10 + red band/8 x 4

  3. Incline Press
    45/8
    135/6
    165/6
    185/6
    205/6

  4. Reverse Band Bench

  • orange band for all sets
    135/5
    185/4
    225/3
    255/5 x 5
  1. Reverse Band CGBP
  • orange band for all sets
    205/8 x 5
  1. Fat Grip Rope Pressdown
    75 seconds between sets
    40/10 x 2
    50/10 x 3
5 Likes
1218

Still alive!

Back

  1. 5 minutes assault bike

  2. Meadows Rows
    -/8
    25/8
    50/8
    75/8 x 4

  3. One-arm BB Row
    50/8 x 4

  4. DB Pullover
    55/12 x 3

  5. Pull-up
    BW/8
    BW/6 x 2
    Hang for 1 minute

  6. DB Shrug
    3-second holds
    90/12 x 2

  7. RDL
    135/3
    225/3
    315/5 x 4

  8. Back Extension Machine
    140/12 + 95/15

House!

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image4032×3024 3.17 MB

9 Likes
1219

House is looking sweet as mate

1 Like
1220

House is looking great. Spray foam insulation?

1 Like
1221

Thanks gents! It can’t come fast enough. It is kind of funny I didn’t break my 100-nights in a hotel streak even in pandemic year.

@zeptrey I have no idea. My wife is more the general contractor here. I’m just finance

2 Likes
1222

Aren’t we all mate :man_facepalming::man_facepalming:

2 Likes
1223

At least we’re critical members of the team

1 Like
1224

Did 25 minutes of incline treadmill while watching “The Good Place” this morning.

Then I had a physical with some good news and some wake-up call news, so it’s time to eat like a grown-up at least

4 Likes