Monday 11/25/24
One arm side laterals using hammer bar, support free arm-
bar x several sets of 10
20# x11ea.
25# x6ea.
31.25# x2
35# x1 ea. (really hard)
drop down-
32.5 x3ea.
Gobblet Squat with hammer bar, bottoms up-
80# x6
125# x6
155# x1
185# x1 (10# PR) VID
MAXED!!! This is what I’m after. This fries the lower lats!
Pump stuff, hitting PRs in reps for now.
I’m trying to find a good solid hour of training to hit a 1-rep.
Will be hard to find time wise for the next week.
Might happen this weekend?
Here we go!!!
Friday
Had no clue what I was gonna do???
I was tired, just sleepy, pumpkin pie don’t help that…….
So I decided…….
One arm pec press lying on a ladder with hammer bar.
This is the 2nd time I’ve ever done. I failed 80# last time-
Up to-
80# x2 ea. arm, no rest-
82.5# x1 ea arm
Total maxed!!!
I feel awesome now. This took about 40 minutes.
Now if I was on a program, I’d be held back on that program.
This improvising was far better and I bet I got more out of it.
Picking the loaded hammer bar for the setup is like setting up for a Turkish getup only it’s picked up from a fuller ROM.
That alone is so beneficial!!!
Do you know WHY you build muscle in the gym and NOT resting, I’ll tell you why-
Let’s say you are trained hard but you want to lift again TODAY, so you get some food in you, some coffee tea, garlic whatever else then start doing something new to warmup or then maybe you do something new to maximum then you finish with something more familiar and get a PR. You just built muscle doing the work, not resting. You can repeat this every fracking day………
Golden tip for yall!
Saturday 11-30-24
Gym-
BW still holding about 195, I weighed 199 with big hoody on and sweat pants.
I was surprised, I’m lost a bit of fat and was thinking I’d be more like 190 or even under.
Wanted to get more out of pull-ups today-
Did some BW reps for warmup
Weighted wide grip negative-
25# x1 with 1 about half way up.
45# x1
60# x1
Regular wide grip pull-up-
35 x1 this was better than last time (PR).
BW giant set regular width-
5-pull-ups / 5-chin-ups / 4-pull-ups
That was max, I should have done another chin-up set. Will note this for next time.
Arthur lift-
Up to 120# with press behind neck x1 (20# PR)
Stienborn squat-
155# x10
200# x11
255# x1
Ran out of time for an attempt at a heavier weight. This was 10# away from matching my best.
Sunday 12-1-24
We hit failure today and many are thinking that I’m supposed be disappointed, no, this is expected. What matters is how you go about it in an anti status quo mentality-
Pull overs-
Up to 115 x1 (5# PR)
Floor press-
140 x24
160 x25
202 x10 (looking good)
253 fail
253 fail
240 x2 hard, 242.5 x1 hard
The 240x2 was hard but I’ve done that before, so I can’t finish with that. I thought, let’s do another 1-rep real quick but let’s add some weight, why be status quo with 240 again.
Arms are shot which be the issue, but who cares, all I care about going as hard as I can go!!! Which I did!
Wednesday 12/5/24
Weighted wall sit holding bar under legs-
up to 310# x15 sec. (new PR)
I’ve had limited time to train this week, no time for anything heavy, this is best I can do for now.
I had to do a late night quick workout the other night to get something in.