Dumbbell Front Squat
(Really bad grindy power clean to get these up to front rack position lol)
65lbs x 12
45 lbs x 20
Dumbbell floor press
65lbs x 18
5x10 rows with 70 lbs
50 pushups
Dumbbell deadlift
100lbs x 15
Dumbbell Press
60lbs x 3
50lbs x 7
40lbs x 10
30lbs x 12
Dumbbell Romanian deadlifts
4x8 100lbs
Rows
5x10 70 lbs
Tried the top set with backoff sets for press. Kinda clueless on how to do this.
Rows and Romanians killed my grip. Wanted to chicken out on rows but I didnāt. I kinda hate rows theyāre so monotonous.
2 Likes
Check out Paul Carters guaranteed muscle mass article on this site- he explains the top set and back offs well in there, theyāre called 50% sets. Iāll try to without confusing you.
Just work up to 80-85% of your max for 1
40%x10, 60%x5, 65%x4, 70%x3, 75%x2, 80-85%x1
Then, drop back down to 70-75% (or a weight you know you can hit for 12 reps). Do a set of 12, take 60 second rest, then try and get 12 reps again with the same weight.
1 Like
Dumbbell Front Squats
65 lbs x 14
Dumbbell Floor Press
65 lbs x 19 reps
45 lbs 5x10
Rows
70 lbs 5x10
200 lunges each leg
@boilerman Iāll check it out, thanks bro.
Been a bit absent, works got a little crazy.
Really good to see you still at it man, how are you enjoying training?
1 Like
Another way to do a top set is just do 80-85% of your max for an AMRAP and then drop the weight by 20% and do another AMRAP or 2.
2 Likes
Thereās still room for me to grow with the dumbbells I have so I can get stronger with that. Thatās all that matters. Itās not as fun as barbell movements, but itāll work.
1 Like
Thank you I will see what I think I should do between you and @boilerman. I hope I can calculate numbers right itās kinda wacky because the dumbbells are low numbers.
1 Like
If youāre gonna miss, miss low - regardless of whose method you choose.
2 Likes
Like garagerocker said, just start low. Iād say pick one option and stick with it for a while and see what happens. After a while if youāre getting bored or plateaued, switch it up and try the other way.
2 Likes
Dumbbell Front Squat
70lbs x 14
50lbs x 20ish
Dumbbell Floor Press
70lbs x 17
Rows
75 lbs 5x10
50 pushups
I thought I counted 20 with floor press but since I filmed myself today it was actually 17. Iām gonna stop skipping numbers when I count. (I get to the desired number then start from one to finish up, it helps with the āthis is soooo painfulll mentalityā
1 Like
Iāve always done that. Seems to help. Good to see you putting work in consistently man.
1 Like
Dumbbell Deadlifts
100lbs x 16
Dumbbell Press
45 lbs x 10
35 lbs x 20
35 lbs x 10
Dumbbell Rows
75 lbs 5 x 10
That finishes a cycle with deadlifts. I bailed on the Romanians I didnāt feel motivated. Anyone know a different rep scheme with dumbbell deadlifts. The amrap is pretty taxing. I am happy with the rep prs tho. I feel so tired after them.
For press decided to go with @garagerocker13. Iāll try @boilerman Press idea when I get bored or whatever.
3 Likes
Dumbbell Front Squat
70 lbs x 15
Dumbbell Floor Press
70 lbs x 20
50 lbs 5 x 10
Rows
75 lbs 5 x 10
No lunges stopped it at 200 each leg last week.
Iāve made good rep Prs. Starting Tomorrow it will be a new cycle for front squat dumbbell floor press and dumbbell deadlifts.
Dumbbell Front Squat
Amrap set, widowmaker
Dumbbell Floor Press
Amrap set, 2 Amrap set with less weight
3 sets farmers walks
Dumbbell Deadlift
Amrap set, 2 Amrap set less weight
Dumbbell Press
Amrap set, 2 Amrap set less weight
Dumbbell Front Squat
Amrap set, 2 Amrap set less weight
Dumbbell Floor Press
Amrap set, bbb 5x10
3 sets Farmers Walk
No assistance more supplemental work.
Rep scheme inspired from garage. Weight increases are like 5/3/1. 3 weeks ya up the weight than the next cycle ya kinda go down in weight and week 3 is like 5 lbs more than week 3 for the last cycle. Yeah that pattern.
4 Likes
Dumbbell Front Squat
65 lbs x 17
45 lbs x 20
Dumbbell Floor Press
65 lbs x 21
50 lbs x 22
50 lbs x 16
Dumbbell Farmers Carry with 100 lb dumbbells
31.22 sec
23.98 sec
28 sec
Decided to do farmers carry/walk instead of rows. These are actually very fun. Iām going increase my measly time lol.
1 Like
Dumbbell Deadlifts
100 lbs x 12
80 lbs x 10
80 lbs x 8
Dumbbell Press
50 lbs x 8
40 lb x 10
40 lb x 12
Got lower reps on deadlifts. Gonna assume because I did them more controlled. Rep pr with press.
2 Likes
Nice man, chugging right along. How are you handling the whole social distancing thing?
Also, my wife-to-be is a teacher and she is hating the online teaching thing. How is it from a students perspective? Keeping up with everything or is it a pain in the ass?
1 Like
I have older siblings at home so Iām never bored. Been playing fighting games with my older brother. Online school is easy and quicker than normal school.
1 Like
Thatās good. Iām not sure I would have been able to last back in the day if my older brother and I were locked up in the same house for a month.
What fighting game? The new modern warfare?
@boilerman Dragon Ball Fighterz, Street Fighter IV, Marvel vs Capcom 3. When we play weāre try hard noobs.
Dumbbell Front Squats
70 lbs x 10
60 lbs x 6
60 lbs x 10
Dumbbell Floor Press
70 lbs x 19
50 lbs 5 x 10
(I had a video of me floor pressing to show the people who follow this log, but this website wonāt let me post videos from vimeo 
)
Goblet Squats
60 lbs x 10
60 lbs x 10
60 lbs x 15
Everywhere it says 60 lbs it was supposed to be 55 but was lazy to adjust the adjustable dumbbells.
Noticed front squat form sucked so i changed the way i held the dumbbells second amrap set instead of a uneven wonky front rack position.
1 Like