Wednesday
Had a good one because I did something I should have done years ago, I did SLDL block pulls from 11.5” height and they were fantastic!
Squats - 121 reps in 1-set followed by the SLDL block pull. I was up to 240# after the squat and then worked up to-
300 x12 strict SLDL block pull 11.5” height, flat back legs straight.
I was blasted after that for like 20 minutes. Most likely cause I did them after a 121rep squat.
I also sucked down some raw garlic and honey right before the 300 set.
Thursday
Standing incline wide grip focused on wide form no cheating-
Up to 2-good sets of 10
Then went for my 2-rep per and hit 3!
That was a time I had to do 3, cause I had it in me. This is a hard lift and I didn’t expect that. Rep 3 was a grinder.
Finished with 3-sets of high rep barbell curls.
For many years I made the mistake of thinking optimal.
This was the thinking of , well I blasted a my body in deadlift or squat or overhead press. I don’t need to do anything else. Or no need to for that junk volume.
The mistake I made was I thought this way during a time I wasn’t even broken in yet. Not even close to breaking in.
Now, I have to say to myself, “you want better looking body part? Get to work now because saying you’ve done enough isn’t going to cut it, at all. It’s kinda instinctive but it’s not because I do need to inform myself, did you do more than last time and more poundage isn’t always the answer.
Friday
Quick sessh……
Lunges more reps and more weight than last time
EZ tricep extension 3-sets of high reps!
Need to make sure to add another set to lunges next time, these f-ers are fun in a sick way!
This week I didn’t have any bagels, I’ve had this same pack of bagels for over 2-months and there’s like 3-left!
I did eat a Cliff bar and a natures fig bar Intra lifting this week.
I was going to eat half a bagel this weekend but we got Chinese food, so no go there.
Oh Chinese food! Now that is a real “last meal” WTH would I want any type of meat for last meal? BORING….
Nothing beats a mix of Chinese, we got-
Sushi roll, fried dumplings, garlic shrimp, bourbon chicken, free egg rolls, white rice and pork fried rice. Mix it all together!
This will last a few days cause I’m controlling myself. If it was a last meal I’d stuff it all down.
Saturday
13” block deadlift
This is 1/4” lower than last time
Warmup up to 270 x10 SLDL full ROM
13” height up to 460 x2 (10# PR)
Tweaked the same hamstring. This was absolutely brutal probably because I’m really lean, but the good thing is my lower back seemed to hold up very well, so I guess I’m doing something correct there. It’s just this hamstring now, but that just means more SLDLs and lunges for a good while. The hamstring was so weird because it tweaked when I put the bar on the block when I was finishing the 2nd rep. It didn’t happen at all during the pull itself. So strange.
Edit, no it was brutal because I’m weak, simple as that! Not enough time under my belt. My best pull ever from blocks was 480 and I weighed over 220 then, destroyed my lower back. I didn’t know how to recover from that correctly. Being light and lean has nothing to do with it. Lamar Gant pulled like 5x BW and he had a steel lower back, excellent technique. I’m only interested in the steel back development not technique.
Sunday
Hamstring seems to be a 3-4 pain level. Last night it topped to a 5. (With 10 being unbearable). My low back is good to go!
Started doing standing hamstring leg curls strapping a weight to my ankle, worked up to 25# x10.
Floor press / pull-ups 3-sets medium grip on both. Final set hit a heavy set of 22reps with a bridge and 10# pull-ups x 7.
I’ve never been good at pull-ups but they are getting better, I’m also using a rig which makes it more challenging.
Finished with 2-reps maxed wide grip floor press 1# heavier than last time as strict as I could, slight hip thrust.
Monday
Stienborn squats (eg squat without a rack, tilt bar on shoulders)-
Up to 196 x3 right side, 206 x3 left side
No belt
Heavy EZ curls 4- sets of 10 pyrimid then 3reps near max strict.
OK, the squats, I’ve analyzed this. I need more squatting, I need it for legs. Improve your squat, it automatically carries over to the deadlift.
But I don’t have a rack, well that might be ok. Full squats are what counts, not partials, partials do nothing for legs. Partials work back and other stuff. I want legs.
Having no rack holds me accountable. I can’t cheat.
Plus getting the bar into position builds a type of strength.
I need to stay with this weight and do multiple sets of 4 to own the weight, without a belt. Once I own it, add some weight. Going as low as I can using legs.
This is two days after my very heavy bock pulls.
In the past I have always used squats to murder myself. I couldn’t recover. Now let’s just do sets of 3-4 focusing on legs.
I will still do 100reps once a week for my cardio benefit, I’m old, I need that.
Finished with more rigged hamstring standing leg curls. 2-sets of 12 with 22# Pain is down to a 2.
I had a bench, bar weights, and no squat rack growing up. Like you I did a lot of Jefferson lifts. I had no idea I was doing Steinborn squats as well.
Tuesday
Barbell BOR / hammer bar front squats
4-sets of 15-20 on the Rows
Front squats with the hammer bar, last time I only did 1-rep with this 140#, today I got 7
For those interested yesterday’s stream of rx muscle was excellent!
I normally don’t tune in to that stuff but I had to check it out. It was the living Barbarian Bro talking about the Lyle (the insane PED football player) incident.
I met and trained with a handful of old school strength people from that era, actually they were older than that. Paul has that same demeanor as these guys. They are “out-there” but that’s ok!
I truly believe the brothers were actually stronger than Lyle. I might of thought differently years ago on sheer ignorance.
Wednesday
Had too sneak this one in, wife is hounding me cause we gotta host tonight.
Squats 103# x122 reps 1-set
Got it done, I’m mean fuk this only takes less than 10 minutes but it’s a mind fuk from hell.
But I feel so great when it’s complete plus I believe this is keeping my heart and blood flow healthy. I need. To keep this once a week for the rest of my life!
Finished with some hammer curls
The hardest thing about those squats is the bar digs into my back, it creates a dent in my back, lol.
I hope your hosting was a success!
Merry Christmas! 
Just something to ponder here, at 40seconds into this gives perspective!
Look at the size difference of number 52.
Today Offensive Center are fat around 300# and this guy was one of the greatest of all time.
He was a lifter too, something like 15reps with 350 in the bench.
I have no affiliation with Pitt at all, in fact they are long long rivals, but this dude was stout
Thursday
Christmas Day
Wide grip floor press-
4-sets pyramid up 20reps finished with 2-sets of 10 maxed for strictness.
No 2-rep attempt today
2-sets of super high rep barbell curls pyramid up.
Friday
Stienborn squats up to-
173.5 x10
196 x4
206 - 2-sets of 4
Form felt stronger and I tilted 206 on both sides. Tilting on both sides adds to owning the weight. Still need more sets though. This lift doing volume takes a long time, these are not short rests. You can’t play without a rack like that. Talk about respecting the weight, this is that.
Heavy side bends up to 141# x6 ea side
I was spent at this point, this is like working in a steel mill all day.
More leg curls 30+ reps 2-sets
EZ 1-arm upright rows up to 66# x17 ea side.
My hamstring was under a 1 today. After the squats it crept up to a 1.5. All part of the rebuild process.
Saturday
Have to travel to my in laws for a holiday dinner.
Got in something quick this morning otherwise it would be nothing if I didn’t.
I figured it was a good time for some standing behind the neck presses, I worked up to 109# x 6.
I wanted to go a tad heavier but my mid traps started cramping, so I called it.
Finished 1-arm JM presses working up to a new weight for 16reps.
I came into this sesh still beat up from yesterday. Tomorrow I’ll get well over 24 hours rest before hitting it again in the mid to late afternoon.
I notice that I don’t log calf raises……
I do them, usually first thing when I’m fresh and usually not not on a squat day. There’s no reason for not doing them on squat day, maybe I should?
But, I do them first when fresh because logic says “do them last after the main movements”.
The issue becomes that I get into over an hour and I’m like, fuk, now I gotta fit in calves.
Calves are a BIG player in moving weights! They are like so important!!
Doing them first not only gets them hit right away and intense, but also primed up for bigger lifts.
All I do is about 3-sets of 100-150reps (working up to 200reps) with no more than 50# in a bookbag on my step, at least once a week. My calves are getting bigger than they are usually sore for 3-days!