Monday 7-14-25
Stienborn squats-
Up to
166 x20
172 x20 nonstop
Floor press-
Up to
213 x3 strict
218 x1 strict
2” hammer curls dumbbell
Ok, goals are horse loads, get stronger bigger without much fatness.
I’m happy at my leaness now, I put on a medium sleeveless shirt yesterday and rocked it!!! Nice a super tight in upper body no gut tightness.
Slowly upping calories going by performance. I eat the bars after the 20 nonstop squats as that’s the best time!
The windmill, and I actually pickup a bell from the floor once I successfully perform a windmill with a new weight-
Tuesday
Elevated tricep extension pushups with 10# x13 PR!
Suit case dead/ send bend-
Up to 145#
Wednesday
Sit-up holding barbell to overhead up to 80# PR!
Floor press-
Up to
201 x13 (1# PR)
219 x1 strict
EZ reverse curls- upping the volume!
201 floor press was brutal, getting every rep any way possible to up a pound.
Thursday
Jefferson squats up to-
295 x10
300 x10
300 x10 with dominate leg out front, this set was easier and it looks easy but hits the muscles differently-
Finished off yesterday with some 1-arm barbell curls.
I can’t again explain enough how these Jefferson squatting style for reps nails the back!!!
My entire back feels so jacked today, no lower back discomfort at all!
Absolutely an amazing movement!!!
Friday-
Fridays are hard for time, as we do happy hour after work.
Quick shoulder warmup-
Side laterals to front raise up to 5# plus handles (10ish) x50 reps
Tricep extension push up elevated 11.5# x14 PR!
EZ bar tricep extension standing-
Up to
136 x1 maxed
Drop down-
110 x11
Walked the hound
115 x11
I should actually change this journal to big, strong and conditioned!!!
Someone here was asking about the above, well this is it- heavy 1-reppers, progressive pyramid on other building lifts plus high rep work mainly squats.
I just squatted 65# for 100 reps just for the heck of it. That’s called being conditioned!
I did these a lot when I was a pup. I did not have a squat rack.
Big, Strong, Conditioned!!
Saturday-
Another time crunch, we had a party to hit in the early afternoon.
While momma is out I smashed some BORs and added a new twist.
The loading pin taps the floor sometimes so I stood on some plates for a better stretch-
BORs with 100# plate-
Up to-
162.5 x15
175 x18
Good volume PR!
Finished just in time, but also snuck in 100rep squats I posted about yesterday!!!
Sucked down about 6 scrambled eggs before leaving with cheese.
Had the perfect tight shirt, everyone was eyeing me up at the party and lots of comments about me looking great!
Sunday
Standing incline pressing-
Up to
144 x8
149 x9 (PR)
Stienborn squats-
Up to
183 x20 (miss load, it was 192, lol, luv it)
I thought I was only gonna do 15.
These were all right below parallel and as you see, these were not speed style. I know there are folks who are judging my previous squat vids saying to themselves “he’s barely breaking parallel, horrible, blah blah” yet what these folks don’t understand is there’s a point to going a bit higher to build leg speed, this makes one a better squatter.
Here I am doing 20 with a heavier weight, and I could have done more.
I haven’t squatted this heavy for 20 in years, years and when I did I was a lot fatter 192x20-
Monday
Warmup high rep side laterals
Suit-case deads up to 150#
Barbell curls-
65 x30
70 x40
Tuesday
In place lunging holding hammer bars at sides up to-
225 x10 + shrug at the end, ea. leg (total 2-sets).
Thick handle JM presses up to 25# loaded on the handle x21 ea.
All PRs
Been thinking about the 20rep squat from Sunday, it felt great, reminds me of the 20rep squat days. Been uping the food due to that, like its natural, I’m not forcing it.
I will continue to add weight to my 20-rep squat but unlike in the past I’m not going to add weight every workout. I will continue the light sets for super high reps.
I trained with Dr. Ken in 2007 and he had me attempt 100reps, I was like WTF is this guy having me do this. But I never forgot that. Took me a good 15 years to “get it”.
At the time after the attempt it was something I never “wanted” to try again. I was weak, still am weak, but even light weights for really high rep squats toughen one up.
Wednesday
Light shoulders
Light squats - 66 x110 OH YEAH!!! What a pump!!!
Floor press all strict as possible-
172.5 x11
220 x1
Ran errands
175 x10
221 x1
Thursday 7-24-25
This one is for Hulkamania-
All time best Max behind the back lowered the height 505# 11.5" height-
Wow, fellas, my back is ROCKED today!!! In a very good way!
And I’ve been sucking down the foods since last night.
This is why I believe 1-rep builds muscle!!!
The ultimate stimulus!!!
Friday / Saturday and most likely Sunday
Will be light pencil neck super high rep pump stuff for recovery and building the flacia tissues.
That is my rest/off days while I recover from the heavy horse load of Thursday!!!
I do not take OFF and do nothing.
I gotta say I’m loving this recovery/rest approach of using pencil neck weights and doing super high reps.
This is not deloading!!! Deloading is low volume and intensity. I’m doing lots of volume.
I’ve said this before and I’m saying it again because it’s just showing that I’ve discovered something that works for me and I enjoy it-
Lift as heavy as possible (safely) for 1 all out rep, then blast the pump stuff with super light weights. I do medium weights for 10s here and there because that is good also. Plus I’m still going to do 20rep squats.
I’m now slowly working back into weights, this the way the body builds itself to new levels after a stressful lift.
I can’t squat much weight now without bad lat cramps, that’s ok because it gets better each day.
Today I did empty bar front squats for high reps, set 1 was painful, set 2 was much better. Set 3 I added some weight and did more reps and was better.
This is the time for conditioning and conditioning is good for health and athletic performance!
It’s interesting that since I lifted over 500 now (1st time ever!!!) even though it was slightly elevated (11.5”). I already feel a new level of power!!! 500 is another animal especially for people under 6’ and under 200# BW and not build for powerlifting.
Monday
Feeling pretty good fellas!
The lats were barely tight today, here and there I was feeling it.
Added more weight to front squats
Then I did underhand supinating barbell rows, the perfect compliment for a recovering back as this is not a lift to go ultra heavy on.
I started light adding 10# a set for 10reps I about 7-sets and used straps on the final set for 11reps. Worked my back great!!!
I also used a wide grip on the first 5- sets which really blasted the lats.
I also made a chin station with two ladders and my EZ bar, I just did a few pull-ups to get a feel.
Looking forward to working up on both of these back movements in a couple days!!!
Tuesday
Standing incline presses wide grip-
hit a rep PR - 119 x15
Elevated tricep extension pushups 5# attached x15
Squats 67 x100
I had to push it get through this. Just cause it’s light doesn’t make it easy.
BTW, my lats have some awesome soreness from them supinated rows and the chins.
Never!