Couple things, I’m working on my glute/back pain from the max dead lift, gosh will I ever learn, probably not.
Anyhow I expect this will take like 2-weeks, the pinch gets a tad better every day.
I bought an EZ curl bar at Play It Again, cheap standard size, hopefully this gets me back in the skull crushers.
Friday-
2” dumbbell curls one arm alternate for 10s ea arm-
20+ handle x7sets
Blasted the biceps to a fraction of instant growth, ate French fries pre workout for the sodium gordge. Hey I’m not saying to that, but we had fries today, so the best thing to do if ya gonna eat them, go blast a body part, utilize that chit homie!!!
Saturday-
Biceps still pumped
Floor press-
150 x25
150 x25
150 x25
This kept the arms full as Frick!!!
Sunday-
EZ bar skulls, found a good grip-
50 +bar x20
50+bar x30
Good starting point.
Arms still bigger!!!
Squats holding hammer bars standing on 2-plates-
Top set-
94+handles x17 with some shrugging (about 190 here)
I think this might be the ultimate Leg/Trap combo.
BORs limited-
100# plate-
100 x10
125 x10
150 x2
175 x2 had to stop there, I doubt I could have done this over the weekend. So I’m healing.
110 x25
110 x25
2-sets of 25 is something new.
Side lateral raises supinated grip-
top set- 25+handles x10
The laterals were not full ROM and not Dr. Mike approved I’m sure, but I enjoyed the succulent blast!!!
It’s on top of my list now. This can allow heavy weights to be lifted more frequently without killing the low back. It hits all the same muscles a conventional dead hits.
I need take back saying I don’t need to stand on 3-plates, actually I think that might be a good idea to do before my top set, manipulate the mindset. Do a heavy single standing on 3 plates, then strip some weight for my top set of reps standing on 2 plates.
Tuesday
Did some heavy plate aRDLs to start getting back on track, only did up to 250 x3, which was a tad painful but way better than I was a week ago.
EZ bar skull crushers-
50+bar x20
70+bar x20
72.5+bar x25
Finally, my bicep/shoulder tendinitis has eased to the point I can do these again, but I was very careful and not going all out balls to the wall. I also stopped the reps to my chin. This is one of the best shoulder mass builders, for me.
Played around with Jefferson Lift-
320 x1
330 x1
340 x1
All easy, however for some reason there is an involuntary grunt on these, strange I guess it’s the position because it’s odd.
I also notice with my back healing my left leg out front is best.
Gobblet squats with hammer bar-
112+bar x3
122+bar x2
Yeah baby, I’m overcoming the issue everyone faces with Gobblets, limited dumbbell.
Why can’t this dude just be honest and say “ya know, I have on fricking clue because I’ve never done Jefferson Lift. Try it and report back”, instead he tells BS which I’ve found is not true. I’m doing them with a back problem from the god almighty conventional king lift in order to continue lifting somewhat fricking heavy, lol.
One arm barbell presses-
70x1ea arm
61x12 right
61x13 left PRs
Hell yeah, I chugged some fruit juice between those sets and it worked. Not only did I get over 10reps which I’ve been struggling, but got an extra rep with my weaker arm. The reason for the fruit juice here is because these are so hard on the core and you gotta do one arm at a time, it kills you. I don’t care what juice it is, I’ll use OJ but I’m gonna try cherry tart juice next!
New exercise-
Weighted belt calf raises, whole nother animal than weight on the back, lov these!
100# x45
The Jefferson Lift was a lift I did in my home gym in high school. I had no squat rack. A skinny kid in a barn, me, got a lot stronger with the Jefferson Lift. I have not done them in years, but from past experience, they worked well.
