Silver and Steel

Training Training Logs
1365

Damn Bro, your gym is tricked out.

1 Like
1366

@ChongLordUno it’s a different kind of soreness than I get on the bodypart splits for sure. More of a heavy feeling.

@FlatsFarmer this gym is amazing. Definitely appeals specifically to the folks mostly on this site.

2 Likes
1367

I’m punishing myself a little for the days I missed by running back to back to catch up to the plan. It was a bit of a grind today, but very doable.

In: 11 minutes spin bike

  1. Paused DL
    3-second pause after breaking the floor
    135/5
    225/3
    320/2 x 4
    I’m very likely to go with @T3hPwnisher’s suggestion from another thread and just replace all deads with the trap bar in my next block. I had been using the SSB for all my squats, and I liked that better, so that’s probably coming back too.

  2. Paused Bench
    3-second pause on chest
    45/8
    135/5
    185/3
    215/5 x 3

  3. C/S Row
    1p/6
    2p/10
    2.25p/10 x 2

  4. Inverse Leg Curl
    2p/6
    2p/3
    2.25p/6
    @FlatsFarmer I really like this thing. I think you could replicate it by doing a nordic leg curl with a band hooked above you. The hardest part, for me, is keeping my hips extended - I really have to think about flexing through my glutes; it’s easy to just let myself cave over if I don’t concentrate.

  5. Shrug Machine
    80/15 x 3

4 Likes
1368

Woah dude: don’t telephone game me like that. I personally don’t like pulling on a straight bar. It’s because I am burnt out on it after 2 decades of it and don’t really care anymore, but it’s not a suggestion for others to do it. It’s why I am EXTREMELY cautious about offering advice: I only say what I would or would not do.

1 Like
1369

Maybe “suggestion” was the wrong word - I didn’t intend to put words in your mouth. I guess I meant I liked the idea, I don’t really care about any particular lift numbers so I’m not married to anything, and why not try something else.

I am definitely going back to the SSB, though.

2 Likes
1370

It’s nice to slaughter the sacred cow every once in a while. Did something similar when I quit flat benching while running Super Squats. Break away from paradigms and see what happens.

1 Like
1371

Any excuse to do some slaughtering, I suppose, is a good excuse

1 Like
1372

Remember: you can’t spell slaughter without laughter!

2 Likes
1373

Or remember without member :wink:

1 Like
1374

I put the “I” in “homicide”

1375

Yay lifting. I felt like poopies this morning, but some days just go that way.

W/U: 5 minutes spin bike

  1. Standing Leg Curl
    20/10
    30/5
    40/4
    50/4
    60/8 + 40/6 + 10 partials

  2. SSB Squat
    I used the Titan bar because I couldn’t find the EliteFTS one I like.
    45/6
    135/5
    225/10
    260, because I loaded the bar unevenly/10

  3. Leg Press
    2pps/4
    4pps/4
    6pps/10 + 6 + 4

  4. RDL
    3-second negative, 2-second pause
    45/6
    135/10

  5. KB BSS drop set of death
    35/8 + 8s + 20/8 + 8s + BW/8 + 8s

  6. Metric System Calf Raise
    210/10 + 10 partials + 10s stretch

5 Likes
1376

Ches and Shoulders

  1. DB Bench
    25/15
    40/12
    60/6
    75/6
    95/8
    95/8 + 65/8

  2. Decline Bench
    45/8
    135/6
    185/4
    225/4
    185/12

  3. Machine Flye
    70/6
    100/10 + 6 + 4

  4. Superset:

  • Machine Crunch
    80/10 x 4
  • Dips
    BW/15 x 3
  1. Giant Set:
  • Machine Rear Delt
    70/20 x 3
  • DB Side Raise Partials
    35/12
    30/20
    25/20
  • DB Front Raise
    10/15 x 2
  1. Spin Bike Intervals
    15:45 x 10 minutes
3 Likes
1377

Back

  1. HS Low Row
    -/10
    1pps/8
    2pps/6
    2.25pps/12
    3pps/10

  2. Pull-ups
    BW/10
    BW/8
    BW/8

  3. Straight-arm Pulldown
    40/6
    120/12
    120/10

  4. MAG Neutral Pulldown
    60/6
    100/10 x 2

  5. C/S Row
    1p/6
    2p/12
    2.25p/8 + 2p/5

  6. Back Extension Machine
    110/15
    125/10

  7. Hanging Leg Raise
    BW/10 x 4

  8. Bike Intervals
    15:45 x 10 minutes

2 Likes
1378

Arms, calves and 10 minutes of assault bike intervals

2 Likes
1379

Legs!
This day was brutal. I’m going lighter but creating a lot more tension, it feels like.

  1. WU: 5 minutes spin bike

  2. Lying Leg Curl
    40/10
    70/6
    100/6
    120/10
    130/10 + 100/6 + 10 partials

  3. SSB Squat
    Guess I’m stuck with the old Titan bar
    45/10
    45 + the heavy chains/6
    These chains are ridiculous - the instability they create is pretty amazing; they look like they’re made to anchor a ship.
    135+chains/6
    185+chains/4
    225+chains/7 —> feet were too wide and I just wasn’t set
    225+chains/10

  4. Hack Squat
    1pps/6
    2pps/10 + 6 + 4

  5. RDL
    3-count eccentric, 2-count pause at bottom
    135/10 x 2

  6. Hip Thrust Machine
    1pps/12 x 2

6 Likes
1380

Fucking ripped mate!

1 Like
1381

Thanks. It was so bad today for whatever reason. I really thought I’d puke after the squats

1 Like
1382

What’s the format? Looks like you’ve went back into splits-ville?

1 Like
1383

Yup. Straight back to a Meadows program. I just have to do my walks and whatnot every day. It’s like my “buy-in” to lift

2 Likes
1384

Chest & Shoulders

  1. DB Bench
    30/20
    45/12
    60/6
    75/6
    90/10
    95/9

  2. Incline
    135/6
    175/8
    195/7

  3. Stretch Push-ups
    3 x 15

  4. Superset:

  • Dips
    3 x 15
  • Bent DB Rear Lateral
    15/5 x 3

  1. Prone Incline DB Raise
    10/15 x 3

  2. Landmine Press
    1p/8 x 3

  3. Crunch Machine
    4 x 8

  4. Assault bike intervals
    15:45 x 10 minutes

5 Likes