Thursday 3/21/24
One arm press with hammer bar-
20+bar x15ea.
31+bar x15ea.
42+bar x14left, 16right (both PRs) 44.5+bar x6left
Heavy plate RDLs-
150x10
200x10
250x2
275x10
320x3 (PR) vid
Squats-
115 x75 quick as possible
2 Likes
Friday
Barbell curls-
129 x9 (PR)
Saturday 3/23/24
Had to say goodbye and end16.5 year old best friend’s pain today. Not much training today.
Completed 30 each of wide grip, medium, and close grip pushups, got 25 on the close grip, then 5 (last time I couldn’t complete 30 even with rest pause).
Stopped by the playground in the wind and rain on the way to and from the store to knock out some wide grip pullups and monkey bars, absolute pain on my right shoulder, but it was NEEDED!
Sunday 3/24/24
Floor Press, glute raised-
200 x3
210 x3
220 x3
230 x2
240 x1
250 x1 (PR) vid
100# plate BORs-
40reps non stop, PR
Squats-
109 x101reps
Looking like a fatazz here, yes the mirror LIES!!! I see difference from mirrors and vids, hence the high rep squats lately, back off a bit on the bagels and whole milk too. I’m ok with some fat.
2 Likes
Couple things for I get to todays lifting log. I did a bunch of stuff today, golden stuff and it all stemmed from the comment I made in yesterdays post about looking and well I was feeling like a fatazz.
This is just my thoughts.
This can be thought of going on Vacation or business trip.
It’s logical to think like this getting in shape for the summer - “I’m gonna get ripped so I’m ready for the beach” then when you go to the beach people and the experts are like this “hey, hey, if I’m away from the gym for a couple weeks I’m not gonna get my macros and not lift like a I wanna”.
Guys, I’m of the thinking that this is BACKWARDS, this logic is incorrect. My theory is before going away, lift heavy and eat heavy up till the minute you leave, get some fat too. WHY, here’s what’s gonna happen, you are going to drive for hours and or fly for hours, that’s your time to “fast”, once you get to the destination make sure you hit some light high rep work, BW stuff, light rubber bells, do complex shoulder stuff for 100 reps, oh your shoulders will be juiced already. Hit the hotel fitness center, and get creative. Eat like your on Vacaction too. Between the fasts, the light high high rep as much as possible and the vacation eating, your gonna shed that extra fat on day 2 and you’ll be juicy for the beach, plus you won’t come back looking stringy and you’ll still be jacked stacked and juicy.
I’m all for finding a gym like a hardcore gym on vacation, that’s part of the fun too.
On to the lifting-
Monday 3/25/24
Behind the back Deads hookgrip-
up to-
425 x1
450 x1 PR VID.
Barbell skull crushers-
78 x34reps (rep PR)
100# plate side bends (been a while, if you read my old journal, this was a staple, I hold a 100# plate under my armpit gripping it)- 38ea.arm x2 (152 reps total no put downs).
4 Likes
Tuesday 3/26/24
Cut calories maybe 25% the last two days and notice a good difference, I’m not going to continue that too much, I need to go by feel, cut here, more bagels there etc etc. If I end up eating a pop tart (from the health section, LOL these are supposed to be the real fruit ones) I’ll use it as fuel pre workout. (I don’t even eat those, but I picked up a box since they are in that section, so far no one is eating them, I won’t throw them out, use ALL food as fuel). I’m not a cookie or cake eater at all.
Did more light weight shoulder rotation stuff, wide grip pushups partials TUT for 65reps in 1-set.
Lifting-
One arm press with hammer bar, palm out-
20+bar x10ea.
30+bar x10ea.
40+bar x10ea, x10ea, x8left x10right
Gave that all I had, man that is one great lift, hits the obliques, glutes, low back, hips and shoulders. so the goal is to get all 10s. The reason I did them this way is because my left is horrible on 1st set, 2nd set they were strict, 3rd was any means necessary and I failed on rep 9 set 3 with leg drive.
100# plate BORs-
100 x10
110 x33 (rep PR)
3 Likes
Great log and very interesting training method
Did you weld those weight plates or are they old school “standard” plates? Just look different from Olympic plates
Well_Swung,
They are standard small hole plates. I use them because I have at least a total of 800# of that size. I barley have 500# total in Olympic plates and out of that only 4-45’s. That bar is the first bar I ever got for Xmas age 12.
When I was single my basement and backyard was a strongman training facility. My old training partner (now a gym owner) had many of his plates and equipment stashed at my house. My old super yoke I had 1" loading pins because I had 4-100# plates (small hole) that I picked up from “Play it again Sports”. So I would always load up them 4-plates first, then pop Olympic sized 45’s. That yoke was not like a yoke you see today, I bought it from Lance Peterson (brutestrength.com, one of the first online places), the uprights were carrage bolted, not welded, very fun shaky yoke ever, everyone hated it.
1 Like
Wednesday 3/27/24
Floor press-
138 x42 (PR)
100# plate BORs-
110 x10
135 x2
175 x1
205 x1 (PR weight)
160 x13 (rep PR)
Wide grip barbell curls-
empty bar 45# x90reps.
I cut about 15% calories today, and am happy on the progress. I’m not saying I’m simply ravishing rude or anything, but my moto is I must be able to see my pecker when looking down. I even ate a organic pop tart today pre workout with a HARDS sourdough pretzel and a Natures fig bar during training and honey. I’m adding canned tuna to the plan now, ditching the milk. Canned tuna with relish post workout and maybe some here and there. Will play it by feel.
1 Like
Thursday-
Started off doing one arm presses with hammer bar, palm facing side-
got up to 53+bar and slightly strained my upper back with left
53+bar x1 right
I take all these little pulls etc as a blessing now, I used to take it like a weak pencil neck, but it is what it is, and all I can do try different things to heal it and thats what I did-
One arm BARBELL presses, palm at side-
empty bar 45# x10left
50.5+clips x9left
50.5_clips x10left
Worked that kink out good, it was still there, but way better.
Heavy plate RDLS-
up to-
300 x2
325 x2 PR
Friday 3/29/24
2.5 dumbell front raises-
empty bar (15ish) x10ea.
11#+bar xfew ea.
5.5#+bar x15ea.
Barbell curls-
80 x40reps
Saturday 3/30/24
BW 199 (the tuna worked both via mirror and weight) (I’m not going to loose more weight, I’m right were I want fat wise except I’m not big enough).
Wide grip pullups-
BW x3 PR
10# x2
25# x1.5
37.5 x halfway.
New lift here for me-
2"axle (solid steel 75#) seated press behind the neck-
up to 130 x4 (VID)
This is the type of stuff I did when I first started training via the Arnold program with all the seated presses behind the neck and the front, these are the staples for size, somewhere I got lost in all the “Hard Gainer” BS and the strongman only training. I’m bringing this stuff back because this is needed for shoulder size, upper back/trap size, all the old school and 90’s era bodybuilders did these, going back to Reg Park and Bill Pearl etc. The axle just added a touch to it with the grip. My chest was even affected in some way. I never should have stopped doing them, but oh well, can’t do anything but move ahead.
Behind the back dead lift, elevated-
up to 475 x1 PR!
4 Likes
Sunday 3/31/24
Played around with some upright row variations. Upright rows are another that was used by all the old school greats and one I had started doing the first time ever lifting at age 12ish maybe even 11. The two hands on the fixed bar can cause tendonitis but there are others way to get this into the mix often.
2" dumbell handle one arm upright rows-
worked up to 25#+handle for 10ea. until I hit a total of 60reps.
Here’s one I saw Rick the Stick doing-
Take a loading pin, pop a 45#plate through it and add more weight and grip it by the lip of the plate with both hands. The lower you grip the plate the less the shoulder is stressed if you have tendonitis (which I do right now, but it is minor), but it’s harder on the grip that way.
72# x 5 lower grip, x10 close grip, x6 lower grip.
Monday 4/1/24
Floor Press-
warmup 120x33
176 x20 (PR of 1#)
100#plate BORs-
100 x15
160 x5
120 x33 (PR of 10# for exact reps) (gained 10# on those in 1-week).
plate on forehead, neck curls-
22# x75reps
22# x75reps
Gotta get back into consistent neck work.
1 Like
Sick, not sure what or how, but some dummy decided they had to come to Easter dinner sick (WTF, stay the frick home, no one wants your sickness).
Tuesday I felt it, but it seems to feel like a severe allergy in my nose.
Tuesday-
Just did one-arm Barbell pressing, palm facing out-
45# x12ea.
55# x6ea.
55# x7ea.
Only thought I was going to do 1-set.
Wednesday-
wall/ladder standing incline presses-
114 x16 (PR)
Barbell skull crushers-
67 x10
87 x10
97 x10
107 x10
That was a bit of volume, I got plenty of rest between all these exercises and sets, actually took about 1.5hours.
I go to about 3-4different stores just to see what they have in stock of Daves Killer breads, many times I find something new, its always slim pickings too. I picked up some “rocking rolls” these are like the hawaiian sized rolls, they are badazz rolls!
3 Likes
“The days you feel your worst end up being your best”
How many have said this…
Thursday 4/4/24
Felt like absolute garbage today, didn’t sleep well, still sick and was sore as hell from my training.
The last thing I thought I was going to do today was heavy dead lifts, but I decided to go in, hey maybe it’ll turn out like the quote.
Conventional halt dead lift to knees, hookgrip-
220 xfew
270 xfew
320 x2
370 x1
390 x1
410 x1
430 x1 went passed knees, pretty much locked it out.
That 430 was the easiest conventional of anything over 400 lately. Two things I believe it is-
-
mindset from not feeling my best, from the begining I was only thinking hip hinge -pop, hip hinge-pop, that thinking on every set no matter what the weight was, was key. Before on my top sets at 400+ I would tense my legs too much, making it harder than it should be.
-
one arm presses, this is making my core (obliques) much stronger, I could feel them being major factors in the dead lift today.
Finished with 2" dumbell curls one-arm, switching hands-
25# +handle x10ea., 15ea., x10ea. (no put downs).
Not bad for being sick.
I will this today since I won’t be posting for a few days.
Dr. Ken Leistner passed away April 6, 2019.
The foundation of my current training style, I learned from Dr. Ken in just one set of squats he put me through in 2007. My training partner was a Strength coach at the time working for the Ravens, we drove up to NY at the AOBS and got a ride with the Woods to Dr. Kens. I knew he was going to have me squat, so I prepped for it, little did I know what he was about to tell me. I thought he was going to load 225 and tell me to squats. Instead he loaded 155 and said “do 100reps”. I only made it a little past halfway to utter failure. That was it, no lector, no science BS, just do the fricking work.
I didn’t apply this knowledge till nearly 15 years later, I call it “cretin simplicity”, this stuff can be thought of as being 12 years old and knowing nothing or reading nothing about weight training or any programs, what’s the instinct, train as much as possible, beating reps and/or sets, and/or weight every time.
2 Likes
Sincere effort put into a crappy program will beat lackadaisical effort put into a big-brain program every time.
1 Like
Friday, no lifting
Saturday 4/6/24
Still feel like crap, but this cold is clearing up.
Floor press-
139 x43 reps (PR, YEAH!!!)
Loading pin deadlift-
up to 510 x1 PR VID!
Wide grip barbell curls-
55 x70reps (OH YEAH!!!)
These loading pin deads, while you can do more weight, they are a different animal than a barbell, even at 300# you FEEL a stress that a barbell does not provide, due to the compact load.
VID- arm-chair pencil neck geek response, BUT,BUT,BUT Cretin!, that does not look fully locked out. Meanwhile arm chair geek couldn’t even grip this load, LOL.
I 100% admit, I am an EGO LIFTER!!! pushing past age 45, why the frik not!!!
2 Likes
510 lbs. I would scheit myself.
I have not thought of one arm/handed dumbbell presses in years, thanks for the reminder.
1 Like
Sunday 4/7/24
shoulder rotations with 5#+handles, about 60reps total of 12ea. “Stir the pot” reverse, circles reverse, breast strokes, upright row/press/Ys.
One arm barbell presses-
45# x13ea.
55# x9ea. MAX EFFORT
55# x11ea. MAX EFFORT
Does not look like a lot in paper, but these will have you feeling like you worked in a steel mill all day. It also seems I need more and more sets to accomplish my best. The 9reps were a max effort, I took a break and ate some Killer bread, came back and maxed out on 11reps. This is good stuff!!!
Walking lunges w/ hammer bars-
44#+bars - around the entire backyard (PR for distance)
ate some tuna, went to the store, eat a Cliff bar, on the way back hit the playground-
wide grip chins x4
Monkey bars (alittle better than last time) the goal is to beat a bar or two everytime. these are not regular monkey bars, they are a design and angled. I scream in pain doing just one-bar. Waiting to see a kid there, that kid will never forget the old guy screaming in pain trying to climb monkey bars.
2 Likes
Monday 4/8/24
Gotta story to tell about this what happened in todays workout, see at the end…
Behind the back deads, hookgrip-
220 xfew
270 xfew
320 x2
370 x2
400 x2 Straps (first time)
420 x3 Belt, No straps, hookgrip PR for reps.
2"dumbell one arm side laterals-
10.4#+handle x20ea. x21ea.
SO, here’s what happened today with the Hack Deads, from the start I never thought I’d even do 3reps with 420 today, it was in my mind early, but then as the day went on and even in my warmups, I was thinking 2reps, not 3.
First, I decided a hookgrip with 420 for reps was going to murder my thumbs, so for the first time ever I tried straps on 400, STRAPS SUCK!!! That was a fricking GRINDER, OMG. I’m not dogging straps, but for me, I need to grip that fricking bar. I lost so much horse power from those damn straps.
So there I was thinking holy buckets my body might be fried already for 420? I was actually a little scared. I belted up, thought about Sticky Ricky MINDSET.
Ripped that bar UP, before I even locked out the 1st rep, I knew I had 3! No thumbs hurting either.
I just couldn’t continue to use the straps guys…
1 Like
Tuesday 4/11/24
Floor Press, glute raised-
up to-
200 x4
215 x3
225 x2
235 x1
245 miss
211 x5 (PR for reps)
close grip barbell curls (new)-
warmup
95 x10
115 x2
130 x2
Ran out of time-
Late night, after 11pm-
Garlic honey
Neck curls-
20# x60
20# x60
20# x60
Can of Tuna
Gotta get it in!
1 Like
Wednesday 4/10/24
Standing BNP for warmup-
Up to 65 x10
Close grip barbell curls again-
65 x10
96 x11
100#plate BOR-
100 x10
135 x10
175 x2
208 x1
110 x 37
Chores and snack
2” One arm bell side laterals-
10.4#+handle x22ea. x23ea.
1 Like
Thursday 4/11/24
Warmup with standing presses BN-
bar x10
55 x10
70 x13
Heavy plate RDLs-
100 x10
150 x10
200 x10
250 x10
300 x6
330 x3 PR
Barbell skull crushers-
67 x62
After 11pm-
Garlic honey
Neck curls-
22# x80
22# x80
Can of Tuna.
The can of Tuna about every night is working well, it’s no big deal to suck down and is providing a good balance to get in a little bit of extra cals of protein to help keep the fat off. I only drink milk a couple days a week now.
1 Like