Decline Bench: 135x3; 185x3; 215x2; 225xF
Flat Bench: 185x3; 205x2; 215xF
Incline Bench: 120x10
Military Press: 95x8
Decline Close Grip Bench: 145x10
Close Grip Bench: 150x6
Shrugs: 70x25
During the past few weeks, I had miscalculated the decline so I thought I’d try it out with some weight… but I was really let down. I expected to at least triple 215 and hopefully single 245.
And then to only hit 2 reps with 205 and fail on 215 on the flat bench? Man. I was bummin.
Then I was surprised with the reps I got with the incline benches, the military presses, and the decline CGB’s. Then I was let down with the regular CGB’s.
And if I’m going to do shrugs, I guess I’m going to have to use the bar. Hmmm… maybe I should whip out my old trap bar!
I had to snicker about the ‘unexpected’ things that take precedence over pre-planned workouts…“if i had a dollar for every one of those I wouldn’t be working my second job!” I also had to make fun of myself, because at one point in my life, my workouts took priority…and several years of that later, I was divorced! Boy, did i fuck that one up!!! PN your workouts of late seem to be gaining intensity! Keep up the good work!!!
I had to go to the dentist today and I’ve got too much work to do today so I can’t fit my work out in.
So, I’m shifting everything back a day. I’ll do the DL day tomorrow and then upper body stuff on Saturday. Then it’s off to California on Sunday and back Friday night.
Thanks, DZ, but I really wanted a triple on that front squat.
Thanks, QT. After my break next week, I’ll get back to doubles and singles and concentrate more on squattin and benchin.
I’m with QT & DZ your training is gaining intensity.Determination,focus and consistancy will bring the big lifts.You have what it takes brother. TRAIN HARD! Jimmy T
Today’s a busy day with a lot of people in and out and a lot of conference calls to be in. So… instead of working out at my regular 11:00 am and then taking lunch, I worked out as soon as I got up.
The deadlifts illustrated my problem with deadlifts at home. The 375 went up pretty easily but my grip started to give on the way down and I’m really nervous about dropping that sort of weight when I’m working out in a room over my garage.
On the pullups, my 4th rep with 30# didn’t quite get to the top.
I stopped after 4 reps of the barbell curls because my shoulder was popping.
I’m struggling to the bar on the 4th rep pull-ups at 25#, but I love it.
Yah I guess 375# on your car would make for a bad day.
My right shoulder just loves to make all kinds of strange noises. But it only bothers me if I sleep on it funny. But if those are the only problems we’re having at our age we’re way ahead of the game. Stay strong Bro!
I’ve had several partial tears in my right rotator cuff so I’m a bit cautious when I start getting certain kinds of clicks and pops. I’ve got a narrow tunnel in my shoulder and when I get adhesions on the RC, it rubs against the bone, and makes those pops and clicks. Sometimes when it rubs against the bone, the muscle tears. Which sucks. I’ve spent far too much of my life so far not being able to touch the top of my head with my right hand.
On the DL front, I’ve been considering building some sort of reinforced DL platform so I won’t worry so much about ending up on the top of my car. It was nice in California (my gym was in the third bay of my garage) and in Pennsylvania (my gym was in the basement) but every time we move to Texas, I get stuck with an upstairs gym.
Nice work! I would recommend that you sign up for the meet, send your money in, and start telling all your friends and family to buy tickets. Then it’s real and it adds increased urgency and a purpose to your training. You are going to absolutely freaking love it!
When I get into my “real” routine, I might start incorporating a couple of these exercises or at least cycling them in and out. Arnold Presses and Cross Face Exteions will NOT be among those. I hate those things.
So now it’s a week off for a business trip and I go back to my normal approach.
Just a note on grip stuff. Take a pvc pipe scrap around a foot long and drill a hole in the middle. Buy a piece of nylon rope around 3’ long and stuff it through the hole. Tie a knot in the rope so it won’t pull through. Start with 5 lbs and do 5 sets of 5. Every time it comes up is a rep.
Try not to let the weight touch the floor, constant tension is the goal. When you roll it down then keep rolling it up the other way. Next, take dbs and hold them at your side for a minute. When you get to 100s you won’t have any grip issues while DLing. Used to have the same problem. Good luck and keep up the great work.
The strange thing about my grip problems is that they never show up at meets. I’ve done all sorts of different types of exercises and things to “fix” my grip problem (farmers walks, thick bars, captains of crush, wide grip, etc.) But I’ve never DL’d more than about 385 at home without straps. (I’m planning on changing that soon.)
At meets, I’ve DL’d 435, 450, and 475 and three different meets spread over several years with no problem at all with my grip. It’s just weird. I never have been able to really train my DL heavy but then I walk in to the meet and grip it and rip it like it’s nothing.
But I’ll see about making a grip roller thing like you’ve described and see how that goes.
Adrenaline, the rush, competition, whatever. I can’t come within 3 or 4’ in practice what I throw in meets. Shows your a competitor. A lot better than being the other way around and leaving it all in the gym. I personally use 3 10# plates, smooth sides out, and hold them with a pinch grip as long as I can.
That’s some impressive pulling Pencil Neck. Great work!I appreciate your advice over in my log. Youy guys have got me thinking about it, and I’m gonna get into a meet in April.
Wanted to say “Hi” and have caught up on your recent posts. Workouts seem to be hitting their stride. When you wanna go heavy in the squat, maybe squat first and have fresher legs and all for the heavy set(s) and do the fronts later or on another day that week…seems like the strength would be there if the squat was the first exercise of the workout. Set yourself up for success - control as many variables as possible, then the only excuse left is I just wasn’t strong enough! Best to ya!
I was in LA last week and I was going into the office at 8am and then talking until 7pm and then just going back to my room and crashing. Had a terrible headache Thursday night after going to dinner with the CEO and the owner of my company. Then I had my sister-in-law, niece, and parents-in-law here for the weekend.
And of course, I came down with the flu. Several of the guys I was working with had it. And my wife got it. I can’t bitch about having it because she’s having to fly with it. She’s in Atlanta this week giving a big presentation.
I’m healing up before I get back into the flow. But you guys ain’t lost me, yet.
When I was just about over the flu, I got some sort of bug and gastroenteritis and ended up at the ER. The past week I haven’t been able to eat or drink much of anything without it killing me. Mostly just broth, applesauce, and toast. And even that sparingly. Today was the first time I was able to eat something substantial.
I’m planning on getting back to the gym on Wednesday.
