This is NOT a powerlifting journal, this is an experiment on doing heavy 1-reppers for building muscle.
This is only for tracking what I’m doing for 1-rep. These 1-reps might not always be true max efforts, but they are 1-rep, 1-set and nothing more. No sets of singles. Warmups with high reps might be logged if I feel very important to hitting a 1-rep.
WHY? I’m going to do a variety of stuff for 1-rep. I might do the same lift two days in a row, it’s all up for grabs.
I DO high reps every day, I WONT be logging them. I am not a minimalist!
Saturday 9-14-24
Jefferson Lift-
404 x1 PR
No rest
419 x1 PR again.
That was not a max effort.
Dumbbell fly attempt-
90s x1
Max effort, got in a good stretch on essentric, concentric turned into press. I had nothing else left on that one.
100# plate BOR
(Grip the plate, add weight via pin)-
100 x10
150 x10
180 x10
210 x9 PR for reps
Ate natural valley bar
1-rep - 265 (10# PR)
I thought logging the entire workout is important. I used to lift a heavy single first, then strip weight of a higher rep PR. I stopped doing this at about 235#. I was having trouble getting to 10reps with 190. I switched and immediately started getting close to 10 with 200#. The old way I felt weak on my warmups of 10 that’s why I did things that way before, now I’m much stronger on warmup sets.
Curls (recording everything here, this one is a learning process)-
3”thick bar (warmup) 75# x10
80# x12
WOW, I love this bar, what a bicep GORDGE this thing gives and then I’m nice and greased for a heavy 1-rep.
EZ bar close grip-
125 x………took 3-tries and a slight front heave for 1.
Let’s regroup……….I really only want lean back.
115 x1 good!
121 x1 good! (1# PR)
So here’s what I learned, going more heavy is ok for a forward momentum cheat rep because if I take weight off, it feels much lighter.
Also what a finisher to a great bicep blaster. Most people do light work as finishers, but I like the idea of doing 1-heavy rep after the bicep blaster. I can always do light high rep work in a day or two.
Had no idea what I was going to do today. I didn’t think I’d even be posting today.
But decided to give snatch grip Deadlifts a try for the first time ever. Today’s a good day for them as I still feel beat up from that 485 hack lift.
Doing different things, hitting different areas is really important when doing what I’m trying to do.
Warmed up with weight wall sits-
Up to 220 x55sec. No straps (20# PR).
Haven’t done them in like 4-months at least.
Snatch grip Dead with straps and smaller 50# plates-
220 x1
270 x1
320 x1
350 x1
Felt damn good and I was about straining on my last one. These really provide a different form. Good stuff. Now I know I’m ready to hit some farmers a couple days or a day.
Now I go for raised horse glute bridge style-
256 x1 (all time PR by 6#)
Haven’t went for a PR in awhile here. I had TMJ for over a month and straining on the floor press was not something I needed to risk, then.
250 was my previous best using the raised glute style.
Deficet farmers deadlift with shrug standing on 3-plates 5”-
294 x10
384 x1
YES!!!
Very happy to blast that still feeling beat from that 485 5-days ago!
Fellas, that may not of been a max effort but, this is not singles in how many know singles. Singles are used for drilling, this, this, would be too risky to try another set with. I dug down and ripped that weight hard.
I wasn’t planning a 1-rep max PR here, but it happened……
Ladder incline standing wide grip press-
I take a wide grip on the bar, lift it and sit it on my belt, clean it, lean back on a ladder I have against the wall, slight incline with two boards on the ladder and press. Very hard lift-
130 x11 PR for reps
141 x1 hard
152 x1 MAX (2# PR)
