No, I’m not counting the plates on the ground.
There are 2-100# plates (1-each side) and 4-50# (2-each side) which equals about 420# with the bar. I have 10s and 5s plus an extra 1.25# plates in case the bar isn’t exactly 20#. These are small hole dia plates and bar. The collars I use are a couple pounds too.
That’s cool man. I didn’t know they had 100lb plates for 1” diameter bars. That’s a lot of weight for a standard barbell.
Yup, I own 4-100# plates for that size bar. I bought them at Play it again Sports used over 20years ago. That store has all kinds of odd old lifting stuff people sell that was rusting away in a basement or backyard, etc.
Monday
Floor press medium grip superset with 100# plate BOR. worked up to 130# on the BORs
150reps in 3-supersets
I went with the superset today because this week at work is going to badly impact lifting.
Tuesday
Had to sneak in some sets at work, packed the EZ bar and some light bells.
Hit high rep reverse curls and laterals full ROM overhead.
Had dinner with the team (full rack of ribs) came home and hit 2-sets of tricep extension pushups till failure ea.
Packed a tub of cottage cheese for work. I’m finally able to stomach eating that crap now, put it this way, I’m motivated to eat it now!
Doing 2-reps now has me thinking……I’m thinking 2-rep attempts are the way to go. Like if I get 1-rep, I’ll know then if I can go for another rep. If that 1-rep is my max, I can call it there and be happy, and try next time for 2 reps. If I get 2reps, I’ll add weight next time and see how it goes.
That is just something I’m gonna go for and see how it goes.
Wednesday
Fitting this all in and work.
High rep laterals 75 reps
Heavy side bends 2-sets of 12
Hammer curl bar front squats 130 x6
I like this way of front squatting, looked it up on YouTube, zero hits, am I the only one?
Pretty cool way to clean the weight first, hammer curl style.
Barbell curls 2-sets of 50!
Thursday
Squats up to 100# for 119 reps in 1-set
SLDL - 262 x11
1-arm EZ upright rows up to 62#
@Andrewgen_Receptors 11 day update, I’ve already made some progress, my lower back sides are a little tighter, look at them shoulders, you are silly if you say they aren’t getting bigger-wider, many people have a narrow look and when I wear a shirt (which is what I care about) they show broadness! My outer pecs are shaping up too. I’m not happy with my arms here, but they do seem to be tighter than previous. This was right after the upright rows and that triggered some lagging tendinitis so I was in pain flexing my arms.
I don’t claim to be Mr. Bodybuilder, but you are mistaken to say I don’t make progress. I’ve even had strength PRs this week, if I keep progressing, the only thing that happens is gains.
Friday
Utilized the 2-rep scheme, I think this is a good find!
Wide grip floor presses superset with EZ curls-
3-sets of 25 for the floor press final set of curls was a heavy 6-reps.
Wide grip floor press as strict as I could - 210 x2
Only was good for 1 rep last time, about a week ago.
@Andrewgen_Receptors after reviewing this again, I see my left bicep has a decent peak! I see this in the back double bicep shot, I’m happy about that, this makes sense because my right biceps was the one in pain. 1-year ago this week I strained my right distal tendon and the f-er still hurts from certain exercises.
My biceps weren’t full looking in the double front shot, might be due to a serious carb cut, IDk, again I never claimed to be Mr. Bodybuilder nor do I care. I just wanted to trim up the back sides as the flab there was disgusting, which I did successfully.
This one is for you, lifted today 355# loaded on that pin (actually 360) x2 PR with this particular grip. I’ve done heavier but not gripping this way.
This is now the 2-rep muscle building journal.
Look how lean I am from back side, look at that butt!!! Compare that to my vids previous years, get your eyes checked Drew. And look at my biceps popping in this lift!
I don’t recommend this lift, I discovered this lift and it helped my back injury-
Ever thought of investing into sandbag? I think you might enjoy that . Between carries and and loading along with shouldering .
I had a bunch of sandbags at my old house and I trained with them a lot when I did strongman. I trained with them more than a barbell.
I’ve thought about making one again to use as a “dummy” for doing like grappling strength stuff.
Got my blood work results. The doc noted this “this all looks really good”.
Bad cholesterol is a tad elevated but the good cholesterol is very high and at the sweet spot where I’m protected from heart disease.
I’m not pre diabetic.
3-years ago my A1C was pre diabetes.
I take zero meds.
Sunday
Deficit hack deadlift, quad focus since I don’t have a rack, up to
375 x2
I’m liking these 2s!
Finished with hammer curls and thick handle JM presses.
Monday
Light shoulder pump with stir the pot and circles both directions.
Standing incline- continental clean, lean on ladder press wide grip-
Maxed out 13 reps than added weight for a good set of 2-reps wide grip.
I usually use a narrow grip on the heavy weights but I kept this strict for wide grip today on the set of 2.
Finished with barbell curls 2-sets of 50
Tuesday
Jefferson deadlifts (squat style)
Up to 310 x10 (left leg in front)
360 x2 right leg in front
405 x2 left in front (this a PR for reps).
I’ve done 2-singles before with a tad more but not 2-reps and with the left in front.
The left is my weak one, I decided against going heavier with my right this time. The hamstring is 100 percent but didn’t want to risk it yet. Work up to it. So I stuck with 5# heavier than last but did my weak leg in front.
I’m loving the 2-rep method.
No, I’m not going to be doing 3 or 5s anytime soon. I already went for that and pulled a hammie, not saying it don’t work, just thinking 2s are a sweet spot for me now. We will see and we will see if it “transforms” me in the forum challenge. It’ll be fun to try, It’s not like I got anything too loose, I’m not interested in getting leaner and smaller. I do want to get harder, I think the hard 2s will help.
Tricep extension pushups -
Up to 33# x10 PR (big PR)!
Wednesday
Squats 120rep set!
BOR barbell / EZ reverse curls
4-sets ea 127 reps total
I think my analogy was completely lost on you. I didn’t say the lift was like a sit up. I was comparing the useful hinge volume and the useful sit up volume between two different scenarios. I think that is a valid observation considering you started out by saying a better way to do good mornings is to do a less effective version that significantly cuts the effective hinge volume.
So you can use more weight than a traditional good morning…but then you’re just doing a regular good morning anyway? Why let the continental good morning be limited by your regular good morning weight? Actually, if you’re going to just do a regular good morning in the end, why not just do them to build the posterior chain and skip bouncing a heavy bar on your spine? Definitely “hits” the back (literally), but for hypertrophy it’s like expecting your arms to grow a lot from hitting a punching bag (so that this one lands, that’s another analogy).
I think the phrase that more accurately describes what’s going on is “lots of partials” at best.
If you’re not “loose,” do a warm up set with lighter weights before the working sets and microload your working sets up as you progress to avoid injuries.
Being pumped means almost nothing as far as being able to do a set with better form. Bouncing and rolling a bar on your spine doesn’t seem like the best way to warm up and prepare your spine for heavy hinging but to each their own I guess.
I knew exactly what you meant about volume.
You can’t compare doing a continental good morning with 185, 225+ to thinking getting out of bed is the best sit-up.
Yes too each is own. That’s MY opinion!
That’s possibly my favorite edit I’ve seen on this site