Tuesday
Barbell BOR-
4-sets of 20 pyramid up.
Thick dumbbell unilateral JM press-
Topped off at 15ea. x 2-times back to back.
Barbell curls 2-sets of 50
Neck curls 2-sets 50reps, 80reps
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I’m having some really good visuals of this 2-rep stuff and this just might blast my gains to next level.
This for deadlift and pressing. I’ve always been weak presser of anything and I very easy got to 405 deadlift my first 3years of lifting, but has been plagued to get to get passed high 4s. We shall see……I’m excited!
Just hoping the grid don’t go down before I prove it to the masses. With all this fear stuff spreading as of late.
Legs, I need more reps for several reasons, 1-safety with no rack.
Oh yesterday’s pre lifting eating was real good-
A stalk of celery with lots of natty PB chunk (the real natty stuff).
Couple cloves of raw garlic and honey
bag of grapes Intra lifting.
My erectors and back of traps and braci bicep thingies are rocked today, from the row style I discovered and those curls.
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Wednesday
Not much time today
Got in standing incline press wide grip continental clean it lean back on the ladder-
Up to-
126 x10
143 x2
155 x3
All strict full ROM wide grip. I did 3 cause I could.
Unilateral standing hamstring curls-
4-sets of 20 pyramid up.
To continue the 2-rep thoughts and my struggles with deadlift. When I came up no one was deadlifting in gyms much, like people who did where mostly powerlifting or knew others in the game. There was nothing much on it on the Internet. It started getting hot when I settled down and thought I needed to stop this nonsense cause I really didn’t know how this affected older folks.
So the information I had obtained was from Ironmind which was pretty new on the scene and the Olympic lifting training hall tapes, I started copying those 1-rep set workouts. Plus I was doing strongman. Those O lifters were shredded and all but they were hoisting the biggest weights in the world.
It was a mistake to emulate that system.
Then I got into higher reps which is a great thing. I met Dr. Ken and he is the one that introduced that too me. He wanted me to squat 155 x100 and I had to attempt it cause I was at his house but I was confused why he had me do it.
I began doing 15rep max deadlifts frequently which was also a mistake.
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Thursday
Ok, so I began putting this vision to the test today and the outcome was a success and exactly what I was hoping for. Whether it continues IDK but this is the first time in about 5-6years I’ve been excited about deadlifts, particularly pulling from the front.
The goal today was multiple sets of 2 with at least 400 low block pulls
11.5” block pull (lowest block pull yet by almost 2inches-
Up to-
380 x2 no belt
Belt-
400 2-sets of 2
410 2-sets of 2
This felt so good and I was getting stronger each set. So for me this makes sense because I’ve already found out I get better the more sets I do. So when I pull for 450+ taking 1-rep warmups I’m not getting stronger for the bigger weight plus I’m not even used to pulling the 420-440 etc so that actually kills me.
Next session will be light SLDL higher reps full ROM. And we keep this cycle going in progression.
Doing more than 2-reps on the heavy takes too long to recover from.
In my early 40s I was making a deadlift comeback to hit 500 and tweaked my back, it ended up being I believe a disk because it just got worse. I’m like finally healed up from that. But back then I was trying the minimalist approach from a former world record deadlift person, 1-rep that’s it.
I’m not trying to be a powerlifter here, this is for hypertrophy but bigger means a bigger deadlift is needed. We’ll see but it ticks me off that I didn’t discover this decades ago. Oh well, move forward.
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Friday
Felt absolutely amazing today, haven’t felt this good from conventional deadlift since my 20s and that was the most volume I’ve ever done with 400 before.
I also changed my form, I wasn’t trying to jerk the weight with my legs. I kept a close stance toes out and tensed up the slack to get the bar moving drive with the head and the bar moved up. My glutes and erectors were pumped.
Ok the weight was 3” high, even when I use my standard 100s on the floor, those are still an inch lower than Olympic plates.
Today
Floor press wide grip-
2-sets of 20, 1-set of 25
193 x2
218 x2
EZ curls-
3-sets of 12, 1-set of 15 pyramid.
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Saturday
I was pretty wrecked after the presses yesterday, it was Friday and I don’t take off days.
I’m always drained from the work week to, it’s been that way my entire life only now I work from the computer so I’m never off now.
Anyway, I have a few drinks every Friday and Saturday and I’m not ashamed of this. Many in the fitness will always tell us you’ll never reach your best if you drink and that ate at me for a long time. First, Ive been through tough times before and stopped drinking for long periods, so I can take it or leave it. Second, I don’t drink to get buzzed or drunk, I only have a few with wife because that’s how we met and it’s something we’ve always done. I drink only strong expensive beer and good whiskey, good carbs!
Now that I actually achieved loosing fat and gaining muscles no need to feel guilty about having some moderate drinks, I’m not looking to be in contest prep condition. I have zero interest in that.
Today was a good day for-
Calf raises - 3-sets of 125 reps each
Shoulder giant set - laterals overhead / chicken wing laterals / upright row to Y press outs-
Up to 20s 13reps ea
Weighted leg raises up to 32#
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Went out to dinner last night.
I split a cheese cake with wife just cause that’s the one person I will do that for and I don’t feel bad at all, in fact let me inform how when once leaned out fairly well that eating something like that makes the muscle pop out due to the glycogen.
I was wearing a M sized dress shirt super tight. Once an ate the cheesecake and drank a beer we walked into the lounge and I was pumped and biceps had veins. Wife said peeps was eyeing me.
This is not healthy though obviously. But it’s a trick and there was a bodybuilder who was the only perfect score winner at Mr. universe and he was known to munch on butter and eat frozen butter like ice cream at night. It was those fats that made him full and tight.
He probably died from that combo and PEDs, see when you use you are at risk and the combo of PED, junk food and bodyweight are DEADLY.
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Sunday
Flyes starting from bottom stretch-
4-sets of 10 pyramid up then-
53#ea 2-sets 2reps, 3reps
Neck curls- 60reps, 80reps
Tricep extension pushups feet elevated 2-sets of 17 pyramid up to 22# x15
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Monday
Squats - 107 x125 reps!!!
Pull-ups up to 12.5# x10
Thick handle hammer curls
The 125 rep squats were about the easiest yet and I’ll tell ya why, I ate not only a celery stick and PB but I ate a cliff bar pre workout plus wife made this huge fruit shake with yogurt and I was just blasted with sugar!
Then I ate a fig bar after the squats before the pull-ups because those squats had me beyond jacked. I pace myself for 4-sets of 25 then I finish with an all out sprint on the last 25!!! The bar stays on my back the entire 125reps!
Which brings me to this vid, while this is not running, I’m using this in a similar fashion and it’s also time to be sucking down more treats like the cliff bars, fig bars, bagels. The grapes and celery got me lean and I’ll now utilize the treats during these days I’m doing 100+ rep squats plus the heart health of doing these sets, these are like 6+ minute sets
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Tuesday
1-arm barbell overhead press-
Up to 85#x2 right (PR!)
I could only get 1-rep with my left.
Tried 82# and got 2-singles
I guess the 2reps at 85# drained me, which is the frustrating thing about unilateral lifts. I’ll have to start with the left next time.
EZ standing tricep extension-
Up to 91# x35 (rep PR!)
I haven’t attempted a rep PR like that in a while with tricep extensions.
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Woot! 
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Wednesday
Behind the back deadlift deficit-
Up to
300 x5 no straps
Straps
340 x2
385 x2 (10# PR!)
400 x2 (another PR!)
PR’d TWICE!!!
This is also only 6 days after my highest volume with 400 and more on conventional deadlift a tad elevated.
This is a great contrast - pull from the front then pull from the behind to work the quads and upper back and give the low back a rest.
EZ reverse curls 3-sets of 30 pyramid up.
My quads feel worked real good. I’m curious how well I’m gonna build without heavy back squats? I think it might be incredible?
2 Likes
Thursday
Got DOMS in my upper back today, I’m drained!
Was going to hit floor press but decided to change -
Floor pullover with EZ bar-
Up to just over 100# x2sets 5reps, 6reps
Shoulder laterals 2-sets of 10 full ROM overhead superset 10 chicken wing up to 22.5s
Barbell curls - 2-sets of 50
Can’t keep my eyes open I’m so tired, mentally!
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Friday
Still sore from the deficit hack deads.
Floor press shoulder width grip or little narrower -
Up to 205 2-sets of 2 with an isometric hold at the end slowly lowering.
I figured today was a good time for the iso holds because I was too sore to blast out any reps. Work the tendons!
My favorite influencer Professor Girth has been talking about the tendons lately. Tendon training and strength was my major in my mid-late twenties, I did iso holds all the time, mostly lower body though.
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Saturday
Eating to recover, guess what that consist of……..
Not protein, please…….overrated….
Pasta and several natty PBs on good bread!
It worked!
SLDL using smaller dia plates-
Up to
285 x12 DOH
Straps
285 x14
I was very happy to nail 14reps here!
These were superset with 100# plate BORs worked up to just over 150 here x12.
Then layed out ice melt with a pumped back!
Food stocked for this up coming event is more pasta which will be a creamy homemade sauce with lobster tail, shrimp, scallops and jumbo lump crabmeat.
Couple roasts, chicken drums, tacos both ground beef and beef strips.
Lots of natty PB!
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Sunday
Full day of eating / shoveling / training
I used the shoveling as some training by doing fast intervals and focused on obliques.
I’m eating a lot of carbs! I have 3-full PB jars left in stock plus I’m working on eating a jar now.
I did-
EZ bar floor pullovers up to 110 (my best is like 116 or something).
Calf raises for sets of 50 with weight.
Tricep extension pushups in which I failed a rep PR, so I added weight and hit another set.
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Monday
Lunges holding weights at the sides-
3-sets top set x10reps each leg (20 total reps) 5# increase from last time.
Wow, that is a lung blaster!
EZ curls -
4-sets of 13 pyramid up then 105# x3
I had to chill out on the last heavy set, the last time I did strict curls with 100# for a few reps I strained both my knees. Yeah strict curls hurt my knees because I was tensing them in contrast to swinging and momentum where there is no stress on them. Funny how that works, the strict reps aren’t as less risky as everyone thinks. Do a super strict bench with perfect form and you are at more risk of straining a pec as opposed to some momentum hip drive.
Neck curls - 3-sets (50reps, 60, 70)
I wanna talk about snacks and grapes. See I’m starting to add the cliff bars and PB bagels back, but I’m being careful. When your 6 foot plus one can eat more of them and it won’t show as bad. Being 5 foot 9 and not that strong I shouldn’t eat 1,000 calories of treats yet, but they are easy because they are addictive.
So what did I do to control this? I ate grapes, this stopped all cravings. This is what folks seem to not understand. I don’t wake up everyday and say “I can’t wait to eat grapes”, I have no desire to eat them.
Pre lifting I ate a PB on good bread, then a builder bar, then after the lunges I had raw garlic and honey……
After my workout I WANTED another treat.
Instead I ate grapes and they were great after lifting, they taste so good after lifting and they actually replenish and they cut my cravings…..
And they are actually good for health!
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Tuesday
The ice cold garage is getting tough, very hard to get loose.
Standing incline press wide grip -
Up to
131 x10
147 x2
156 x2
147 was easy, 156 was brutal even the continental clean.
Light lateral raises- 2-sets of 75
It would be nice if I could train without also having to read and respond to emails and IMs. It’s getting ridiculous but gotta do what I gotta do to beat pencilneckism. 1-hour session gets done in 2.5hours.
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I been trying to find a way to explain this one because the fitness/strength community will give me flack for this in which I’ve gotten it reguarding eating Dave’s bagels.
I’m slowly implementing the snacks back in. I got as lean as I wanna be and it’s time to get bigger and stronger but not get too fat as I’m still weak and short.
But this is right, food and snacks gets one stacked. And I’ve heard all the flack about this is being lazy…….
Well fellas, let me inform that almost daily I eat this disgusting meal-
1-can of Mackerel in oil, mixed with hummus and it’s so nasty that I must add unsalted roasted peanuts to it so I don’t vomit. I do this with tuna too almost DAILY! Talk about dedication!
We want to be jacked and strong at age 70, but we want health too, hence the 100rep squats and grapes!
Wednesday
Squats 108# x126reps
The bar never left the shoulders.
Here’s how this was, freezing cold garage I’m in my shorts T-shirt and barefoot. The bar is so cold is makes my back and hands ice cold, my feet are ice cold from the concrete floor, yet I still broke a sweat! How cool is that to break a sweat in those conditions in under 10 minutes! It would take the average cardio session how many hours?
Ate the grapes afterwards and hit-
JM presses 1-arm thick dumbbell worked up to heaviest weight and reps and sets yet!
I didn’t even have to eat the fig bar I thought I was gonna eat, cause the grapes totally cut that craving.
As long as I’m progressing in weights and sets I won’t force the treats.
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