Monday 2-24-25
Snatch grip deadlift-
400 x1 (10# PR)!
3 Likes
Hack RDL- 450 x1 (10# PR)
That ties my all time best Hack dead from the floor.
Partial reverse grip floor press bottom up- 253 x1 (2.5# PR)
That was hard, I missed 3-times with 254 before getting that. I got some air with 254 though.
That lift is all about getting in right position which I’m not used too.
The bar is about 2-3inches from the chest and I bridge.
3 Likes
Heavy plate BOR - 290 x1 (5# PR)
Did some wide grip chins and supinated pull-ups for the first time since my distal strain-
Super wide grip pull-up / chin-up superset-
5 / 5
5# - 6 / 5
7.5# - 6 / 5
10# - 5 / 5
Ate raisin the roof bread between each set, each set was balls out yelling.
Here’s my freak peak biceps method, I flex at the end, my biceps are gordged fat and bulbous at my lowest BW - see my celery thread.
3 Likes
Full ROM Zercher from the floor-
265 10# PR!
3 Likes
Reverse grip partial floor press-
264 x1 (9.5# PR)
That was a nice milestone as I been struggling to break 255.
I also got a Rep PR in standing incline presses in which I was failing 1-rep a month ago.
LOL, at edit.
I cut some calories, when the weights are progressing no need to gorge on snacks during lifting. I been eating Builder bars during lifting at times it’s got some kick and I think caffeine? I don’t drink coffee.
1 Like
Here’s some speed squats for ya!
127.5 x30 nonstop just below parallel, everyone who never does these thinks it’s easy, LOL-
2 Likes
Jefferson deadlift-
425 x1 PR-
2 Likes
One arm barbell overhead- 91# x1ea.
Gobblet squat from bottom with hammer bar, budged 200#
172.5 x1
177.5 x1
Volume PR for doing sets with over 170.
Weighted wall sit -370# x18 sec (10# PR)
Vid-
1 Like
Plate BOR - 300 x 1 (it rowed, still counts).
Standing incline press- 171 x3 (1# PR)
And here is today VID-
FULL ZERCHER 280 x1 (15# PR)
This is WORKING, I’ve been cutting and doing 1-rep plus light weight high reps on my recovery days, 190# BW on the nose.
Not saying anyone should do, just reporting!
@zecarlo @Andrewgen_Receptors
Rate muscle flex at the end, I know it’s not high level, but will only get better and better-
2 Likes
Hoisting weights from the floor to overhead!!!
No, not really into Olympic lifting……..
This is how I squat, I don’t have a rack so I hoist the weight onto the shoulders, do my squats then push press off.
I’ve been upping the weights on this doing sets of 20-30reps only adding 1# at a time.
Doing this 2 times a week at least, I’m loving it!!!
My latest set after the squats I push pressed off lowered the bar to chin and pressed again!!!
I’m at 146#
I’m gonna see how far I can take this.
This got me thinking about core work.
Used my cooler a strap tied to a 100# plate to put my feet into to do side bends off the cooler. Freaking loved it!!!
This will help in 1-rep heavy lifting too!
1 Like
Thursday 5-29-25
Training for overhead strength = HYPERTROPHY!!!
See that Andrew, strength = hypertrophy and hypertrophy = strength.
I wasted lots of time in the past drilling technique, most of us need the strength and development first.
Lateral raises-
Warmup up with various rotations.
Started the laterals strict then as I got heavier angled them to the front-
35# (not including handle) x8
35# x9
Swinging them= trap and thrust work! If you can’t strict them, cheat them, it only helps hoist weight on cleans and press, plus it is still hypertrophy!
Bent over laterals-
41# (not including handle) x20 (strict as possible till last few reps).
100# plate hammer curls x8
11# plate reverse wrist curls till failure
Wrist strength is needed to any pressing, if the lower arms are a weak link, you will not press.
This gonna be gold holy grail material fellas!
1 Like
Friday 5-30-25
Short day today, also right forearm has been iffy. The 100# plate hammer curls didn’t help it.
This goes with my last post, if the forearm is weak, pressing will be off-
Floor Press-
Bar x40
120 x20 neck press
150 x20 neck press
176 x20
Over half of them were strict near the neck, the rest bridged.
Top set-
228.5 x5 bridged
Was still a PR but as predicted, felt off due to the arm.
Friday continued-
As I was walking the hound and thinking since my arm was a tad jacked up, I really should have done something with the legs.
Hoisting weights requires legs-
I did knees raises with my foot through my hammer bar- 30# (includes the bar) x20ea.
WOW, that was tough! Never really done that before. I was short on time today, but I will utilize them better next go.
1 Like
Saturday 5/31/25
Well damn, those knee raises had me sore today, no heavy 1-reps today, WISDOM = just wait, do recovery, you’ll actually get stronger.
Calf raises (who starts with them, ah change)-
BW x70
100# x60
150# x140 (1-short breather).
Went with speed squats today-
up to-
128 x31reps (1# 1-rep increase) plus 3-presses at the chin.
This not only is great recovery, it’s so anabolic.
Just finished with 2.5 thick bell thumbless JM presses (anyone do these???Thumbless, NO, maybe I just invented them?)
Up to - 26# (not including heavy handle ) x20ea 2-sets back to back= best tri exercise ever) solid!!!
VID-
2 Likes
Summary
I always do JM Presses with a thumbless grip, I find it feels better at the bottom of the rep.
@Moonflower thanks for checking in, I expected everyone uses a thumbless grip, but I would like to know if anyone does this with a Thick dumbbell handle, unilateral?
Sunday 6-1-25
Warm up with some overhead squats empty bar. OMG, I used to actually be decent at these, I once did them with 180# the 45# bar was a challenge.
Snatch grip deads today max effort-
Warm-
Conventional deficit on 100# plate-
180 x10
220 x10
252.5 x10
282.5 x10
All DOH thumbless
Snatch grip straps-
Deficit -
310 x1
350 x1
No deficit and belt-
380 x1
410 x1 (10# PR)
This took 2-freaking hours, I made sure I took all the time I needed and it helped.
I was happy to hit 350 deficit no belt.
After 380 I was even questioning whether 410 was too risky, I had to put on some Boogz and suck down Builder bar and bagel to get energy.
Waiting till today was definitely smart, maybe could have waited another day. 10# PR might be over here, we’ll see.
I need to keep adding core work and hypertrophy bodybuilding stuff to get the density to move more weight.
I got it though and it was great feeling. My calves are smoked now, hence that s why I say maybe any extra day might of helped. Every muscle in the back is now toasted!!!
Oh and for the carnivore nuts who reading saying “cretin, you need meat for the energy (in pencil neck voice) LOL guys, I’ve actually been cutting out the treats and bagels and OMG my pre workout meal was ground beef and eggs, did it help energize me more??? NOOOOO fellas. In fact the Builder Bar is what spiked me up!
1 Like
Summary
No, I don’t own dumbbells so I rarely use them at present. Right now I prefer doing them in the rack with a barbell.
Monday 6-2-25
Back is held up nice!!!
Did some side bends laying on the cooler and some sit-ups holding the 20# bar overhead.
Barbell curls-
2-sets 25reps, 32reps
Followed by reverse curls of that weight, err had to cheat it-
Dropped 10# off, 10reps
Walked the hound and ran an errand.
Came back did the reverse curls again for 5reps.
Added 10# back on x10reps strict too!!!
There ya go!!! Those are the heaviest reverse barbell curls I’ve done yet.
I usually do them on EZ bar.
1 Like
Tuesday 6-3-25
Core-
Sit-ups holding the bar overhead, worked up to a PR weight of 70# x2
Floor press (wide grip)-
Top set was 50reps (started bridging on the last 10) no rest added 15# x 10 strict
1-arm upright rows with the EZ bar-
2-top sets- 11reps, plenty of rest added 1.5# x11reps
1 Like
Wednesday 6-3-25
Warmed up with barbell side bends on the shoulders up to 18reps.
Clean and press and squat-
Up to
137 x20
147 x20
I didn’t attempt an extra press after the squats and push press BTN.
147 isn’t really heavy, but when the upper back is still tender from maxed snatch grip deads, it’s HEAVY!!!
Lying JM presses with 2.5 handle thumbless-
Top set - x23reps x2-sets back to back.
Sickining!!!
1 Like