Heavy Plate RDLs / Shrug and hold with the T handle-
100 x10 (no shrug)
150 x10 (no shrug)
200 x10 1-shrug hold
250 x10 (forgot to shrug)
275 x1 1-shrug hold
300 x5 (PR) 2-shrugs hold (Vid)
Friday-
partial TUT pushups-
30 extra wide, 30 slightly over shoulder width, 15,10,2 narrow width.
I couldn’t even get 30 on the last. I also used dumbells for more ROM on the last two positions.
Heavy Plate BORs
Decided to do more of a traditional pyramid, but only 1-set at top weight.
100x20
125x20 (15# PR)
150x12 (40# PR)
200x7 rest paused every two, except last (PR weight)
T handle shrugs-
300x3
Bent over rear laterals-
15s x 36
23.5+handles x21
The 440 behind the back Deadlift PR created some lower back issues throughout the night and today, which behind the back is not supposed to do that…I guess being a “top chook” horsecoc’in the big weights will not be in my cards, I just don’t have the natural frame for it, too many back bombs with under 500, but I won’t stop.
Just figured I’d log that, as I did my rehab with plate RDLs and will bounce back quickly!
Lessons learned:
For now, do not make a 40# jump to my top lift, so if I had to do over again, 400 was easy, go 420, see how that feels, if it is my max for that day, so be it.
Behind the back reps: I noticed while doing those last night with up to 360 (I wasn’t even touching the floor), this was interesting. I’m going to start doing reps in this lift like that. I think it’s going to be a great muscle builder, again not touching the floor, this will be like a reverse RDL.
Heavy plate RDLs-
just did sets of 1-3reps up to-
310 x3 total reps (PR)
This fixed my back. This is also getting to a weight where I need to just start to budge it on the first rep, then lift it and maybe do 2-3reps, but I’m happy with singles here going forward. Safety first.
Behind the back shrugs-
170 x30 ALL OUT!!
Sunday 3/10/24
HEavy plate BORs.
Going to trick the MINDSET here to get more reps-
100 x13
125 x10
150 x1
175 x1
201.25 x1
140 x16 (PR)
Dudes, I’m luving these wide grip curls, not only do they hit the biceps differently they blast the friking traps. Here’s a golden tidbit on light curls, maybe you all know this, IDK, the only muscle person I view for tips is The Stick Del Hagen. Here it is, when doing the light high rep curls, stay in forward flat back position, damn that is NICE!!!
Saturday GYM
BW 202# (gaining 1/2# a week it looks like, thats about what you want to keep it muscle and no fat).
Weighted wide grip pullups-
25# x2 and 4-5partials
35# x only partials
Elevated Zercher from rack-
275 x1 (PR)
Adjusted my technique, I don’t get set by wrapping the elbows under the bar, I stand up and take a deep breath and in one motion, get down wrap the elbows as fast as I can and lift (learned that one from Sticky Ricky).
Elevated behind the back deads from rack-
405 x2 (Rep PR)
455 x1 (PR) EASY!
Dumbell fyles-
up to 80s x2 (PR for reps)
Sunday 3/17/24
Barbell skull crushers-
67 x 61reps (PR)
Loading Pin Dead lifts-
up to 490 x1 (PR)
Here’s a great muscle snack-
Dave’s Killer bagel smothered in Natty chunk PB, covered with broken “HARD” sourdough pretzels!!!
Wasn’t too motivated today for dead lifting, but that all changed…
Heavy Plate BORs-
100 x20 (heres a golden tidbit with using plates, you can do upper and lower rows).
125 x13
175 x1
203 x1 (PR weight)
150 x14 (PR reps)
Behind the back deads, hookgrip, decided to do reps and get into the MINDSET listening to RICKY…
220 x4
270 x3
320 x3
370 x1
390 x1
410 x3 PR, YES YES YES… (VID)
one arm side laterals-
New weight #1-
14.5+handle x25ea., x26ea.
DaCharmingAlbino, check out the vid, listen to the backtrack, this isn’t groundbreaking, but I was jacked up. You can hear RICKY in the background. He is the greatest training partner!!!
Buganhagen’s (Rick the Stick) existence is one of the strongest arguments for shutting your brain off when you lift, but I think you have to be built out of the same stuff as him to get to his level.
I admire it, but can’t emulate it. I tend more towards Mike Tuscherer-type demeanor on my lifts…
I did a lot of shutting off my brain in my twenties in strongman, however back then my only interest was carrying the heaviest super yoke I could in which I got up to 850 for 10-15feet weighing only 180# and no belt (the no belt thing was stupid).
In contest I was the lightest in my class and the only person who carried 720 without any drops 60’ (was a lot back then and being in the 200 class, we didn’t have a 175).
Back then I was proud to be a sleeper. Now I just want jackness. I can’t look back at stupid I was not doing more muscle building and use that as rage.
I also was doing bottoms up yoke squats before they were ever an event in strongman. I would lift 600 from a partial squat before a carry, another mindset trick. The partial squat boasted my performance.