Bunch of WG Chins
DB Rows
Stretchers
Deadstop Yates Rows
Seated HS Shrugs
Did not use straps at all today. My right elbow is pretty angry right now. DB rows were 4 x 8 @ 105lb’rs. Yates rows and HS Shrugs were high reps.
Tried to finish up with HS Precher curls but when I stepped away to get more plates, two hooligans jumped in. No patience for that crap these days.
Erectors are ridiculously tight. Any bent over movements send my low back into SUPER PUMP mode which is NOT good. Have a massage Friday so we’ll see if that can help (along with some rolling).
I wanted to take yesterday off but my lifting partner (who has been absent for 2 weeks) really wanted to go so I went in and hit Chest and some light shoulders.
Low Incline DB
Seated HS Flat
SM Decline
Machine Flyes + Incline Pushups
6 ways
Chest strength is soaring. Hit 10 reps w/ 90lb’rs after working up. It was 10 x 50/60/65/75/80/90. Had a ridiculous chest pump yesterday and then finishing with 5 sets of 6 ways was BRUTAL.
After the 3rd set of 6 ways, my partner went to put his 5’s back and I asked him where he was going, we had 2 sets left. He gave me that 4yr old child look when you tell them they have to finish their vegetables.
kev - Thanks. I won’t make excuses but being ‘fresh’ certainly helps with grip.
MiMsy - Are you asking me for a back massage? LOL
james - 6 ways are killer. Massage was good. She said I had some ‘build up’ around the L1 (right side) and definitely some ‘nastiness’ at the L4-L5. Might need to see a chiro if it persists.
I don’t remember being so uncomfortable working out.
Erectors tighten up almost immediately which makes any kind of leg movement uncomfortable. My leg session today involved doing a set and then trying to stretch/rest/reduce the low back issues.
A. Leg Curls
**bunch of warm up sets
4 x 8
**last set was a huge drop set.
I treat these like preacher curls and really squeeze the hams at contraction.
B. Squats
**plan was to work up to 3 working sets of 8. Was hoping this would be somewhere around 300lbs.
**warm up
5 x bar/95/135/185/225/275
225 was where the erectors became very noticeable.
**working sets
8 x 275/295
Almost dumped 295 forward on the 8th rep. Kinda turned into a GM to ‘right the ship’
5 x 315
**These were really good reps. Back became an issue after 5 reps so just cut it short.
C1. Leg Press (Wide and High Stance)
4 x 8 x 8pps
C2. SM Close Stance Squats
4 x 8 x 185
**These were stupid hard on my low back. Probably not a great idea but I got through it.
Took 10mins here and just stretched the crap out of the erectors.
I had about 7hrs sleep Fri/Sat/Sun night combined. So that means my patience level was pretty low. A number of events during the day and a STUPID busy gym gave me a little extra ‘rage’ for the gym.
A. Rever Machine Flyes - 5 x 12
B. Seated DB Press- pyramided up weight
12 x 55’s
10 x 65’s
8 x 70’s
8 x 80’s - Haven’t done these in YEARS
C. SM Press - RP style
3 sets w/ 2 pauses per set
15+ reps per set @ 165
D. Seated DB Laterals
6 x 8 @ 25’s
Today was an off day but I went in to do some abs/calves/cardio. Got there and decided to do some benching as it’s been a while since I’ve actually BB benched. What happened next was rather surreal (for me at least).
I really focused on a few cues and they seemed to make all the difference.
Squeeze the muthaing bar
Try and pull the muthaing bar apart
I basically got under the bar, squeezed the bar, got into position, pulled the bar out and tried to separate the bar on decent and ascent.
I did 3 sets of 5 with just the bar as I was feeling pretty tight (and uncomfortable) doing this which to me, meant I was probably actually benching properly.
Then I went at it.
Bench
5 x bar/95/135/155/185/205/225
2 x 245
1 x 265 Lifetime PR!!
3 x 5 x 225
I think the last time I benched, I struggled with 5 x 205. I did 4 sets of 5 @ 225 tonight. Even the 265 was pretty smooth.
I think the only rep I struggled with was the 5th rep of the 1st 225 because I laughed at how easy it felt (and lost all my tightness).
I’m pretty much on cloud 9 right now. 225 was my evil nemesis on bench. I pwned it tonight.
Diet definitely seems to be working. I’ve been doing my own “programming” while running ideas by a few knowledgable people. I was gaining steady at 2600kcal/day. Stagnated for 7 days and now I’ve bumped to around 3000kcal/day.
For anyone interested, this is my current setup. I have only gained 1lb this week but strength in all lifts seems to be moving rapidly upwards.
[quote]ddot76 wrote:
B. Seated DB Press- pyramided up weight
8 x 80’s - Haven’t done these in YEARS
[/quote]
Holy crap, Todd. You seem to do well when you’re angry. I’m doubly impressed that you could perform like this on so little sleep. When I’m that tieed my performance tends to suck… and my lifting goes to crap too.
[quote]ddot76 wrote:
Bench
1 x 265 Lifetime PR!!
3 x 5 x 225
[/quote]
Right on, brotha. I guess when it’s on, it’s on. I’m pretty freaking impressed, and five shades of jealous over here. Rock on!
do you do any like dead hangs from a bar
like for a pullup.
they seem to help my low back
the HLR I do really help the lumber region
[/quote]
Thanks Kev.
I did a 6 sets of HLR’s tonight. Back feels semi-OK tonight. I think the best way to describe it is that it feels like tight erectors but rolling doesn’t seem to help. Folding myself (while difficult) seems to help as well .
[quote]ddot76 wrote:
B. Seated DB Press- pyramided up weight
8 x 80’s - Haven’t done these in YEARS
[/quote]
Holy crap, Todd. You seem to do well when you’re angry. I’m doubly impressed that you could perform like this on so little sleep. When I’m that tieed my performance tends to suck… and my lifting goes to crap too.
[quote]ddot76 wrote:
Bench
1 x 265 Lifetime PR!!
3 x 5 x 225
[/quote]
Right on, brotha. I guess when it’s on, it’s on. I’m pretty freaking impressed, and five shades of jealous over here. Rock on![/quote]
Thanks K. Eating and lifting are always the fun part.
Careful, your gonna turn yourself into a powerlifter instead of a BB! Man, I’m glad I don’t have to pay all ya’ll for the work you put in the gyms. I’d be broker! Some serious volume here, good lord.
