Thursday 6/16/23
Feeling pretty good, my traps are finally only feeling a tad achy when turning my head.
Floor press-
130 x 40 (PR)
hammer curls - 56+bar x 32
teeth lifting neck curls - 22#plate x 60 (finally got 60 straight reps here).
3 Likes
Friday 6/17/23
Taking Saturday off, too busy.
Dead Lifts-
120 x 20 DOH
170 x 16 DOH
220 x 32 DOH
Upright rows hammer bar - 71+bar x 18
The dead lifts were just for maintenance and active recovery on my neck/traps. The upright rows kinda tweaked the area a tad.
Sunday 6/18/23
Floor press-
131 x 35
182.5 x 8
Barbell curls- 75 x 40
Monday 6/19/23
100# plate BORs -
104.5 x 15
104.5 x 16
just a minute or two between sets.
100# plate side bends x33ea. x20ea. (106 reps).
3 Likes
Tuesday 6/20/23
Upright rows - 52.5+bar x 24
Barbell skull crushers - 83.5 x 30
Barbell curls - 97 x 14
3 Likes
Wednesday 6/21/23
Squats-
87 x 20
110 x 12
127 x 12
138 x 60
That’s it, all we need for today. I was mentally so tired today and during my warm-ups, after my one set I’m wide awake, it’s a natural high, this is main reason I keep doing it, plus it’s the best bang, the most possible gains in strength, cardio and fat loss in the shortest amount of time possible, but it’s not easy to do every single week in/ week out, it’s very uncomfortable too, but it freaking works. Not everyone will do it because I’ll admit, i usually don’t WANT to do it. Lately I been doing the 40reppers because of this reason, but 40’s are good work too.
3 Likes
Thursday 6/22/23
Floor press-
119 x 47
Hammer curls-
57.5 x 22
57.5 x 22
3 Likes
Saturday 6/24/23
GYM, 191#
10" log clean and press (press for reps)
70 x 10
90 x 10
120 x 10
140 x 6
140 x 5
barbell pulls to the neck on Hyper extension-
65 x 10
85 x 21
90 x 11
Chains - light chains standing tricep extensions x 35
adding 100# chain to the light chains, x 5reps.
Sunday
Dead Lifts-
170 x 12 DOH
225 x 15 DOH
264 x 23 DOH (re-gripped at reps 13 and 21).
Well, I thought everything was going to be great here, the 225 was nothing, the first 15 with 264 was good, then I felt a pinch. I got a pinch on my right side top of glute at the tailbone.
Fuk this, I’m done trying to ego this lift now, not worth it. I will still do higher reps with 220-240ish for now. Going heavier is doing nothing for me but holding me back.
My mind is still set that if I can do what I’m doing with 220-230 now, I can get there with 260, but I’m not rushing it anymore. If I do any heavier deads in the near future I will only do low reps with plenty more in the tank.
Maybe it’s this touch and go crap too, I used to regrip and reset every rep even doing high reps. Might have to revisit that.
3 Likes
Monday 6/26/23
Floor press-
94 x 61
Barbell curls-
61.5 x 61
Got through that ok, wasn’t going to do anything heavy. I’m nursing this pinched nerve or whatever it is.
It just so happens I had to carry my old dog down the steps today.
Once I heal I hope I learned to not let my ego get me again. I don’t think there is any good reason to be strong and have muscles if you can hardly walk right the next day because of it, zero fuking point in that.
3 Likes
Tuesday 6/27/23
Squats- 61 x 60 (this was just for easy recovery and some cardio).
Barbell skull crushers - 80 x 31
I was moving much better after this training.
3 Likes
Wednesday 6/29/23
squats- 80 x 90
overhead presses alternate front/back - 80 x 18, 80 x 7
The presses were strict and slow, no momentum so that’s why I didn’t get over 20 1st round.
Squats were good, I’ve been wanting to just do some light very high reps without much thought about it. The back is getting better, just some bad achyness depending on how I move. No pain in legs, so that is looking good.
Don’t get cocky.
3 Likes
Thursday 6/29/23
Floor press-
131 x 36
Barbell curls -
94 x 15
4 Likes
The good ole days of rasslin.
Saturday 7/1/23
Gym - BW 190#
10" log clean and presses for reps-
70 x 10
90 x 10
110 x 15 (hang cleaned on rep 14)
Squats-
135 x 10
160 x 30
rows to the neck on hyperextension -
65 x 10
90 x 12
Back is still achy, wasn’t pushing squats, gym was so hot too, no AC.
Sunday 7/2/23
Floor press-
95 x 62 (pretty easy)
182.5 x 9
100# plate side bends x34ea. x20ea (108 reps)
The side bends worked great for my back.
4 Likes
Monday 7/3/23
Barbell curls - 70 x 43
All I had time for.
Tuesday 7/4/23
Squats - 70 x 110
100# plate BORs x16, 112.5 x 16
Wednesday 7/5/23
Floor press-
119 x 50
Upright rows -
50+hammerbar x 25
Neck curls-
44# x 70
3 Likes
Thursday 7/6/23
Squats-
81 x 81reps
barbell skull crushers-
81 x 31
Hammer curls-
56 x 33
The squats were pretty easy, but we are now at the hottest days and I had sweat hitting the garage floor.
2 Likes
Friday off
(felt like total sh!t, got a headache) (I think it was from sitting 44# plates on my head).
Saturday 7/8/23
Still feel iffy, gotta be careful here, can’t push it. But I know some squats will help…
Squats-
81 x 12
115 x 12
139 x 40
Those are cleaned and pressed on/off the shoulders.
My head was starting to pound about 10-minutes after that, but this did help it.
Sunday 7/9/23
Still a tad funny in the head, it really feels like this is neck related.
Floor press-
120 x few
140 x 27 (PR)
Well, sofar I’m feeling real good now. This is what happens getting old, freaking having to think about having a tiny headache. I’m quit taking any type of pain relief sh!t. I also knew a guy who did a 20 rep squat, we were in early 20’s and he was looking rough afterwards, he told me he strained his neck and had an aweful headache for 3-months straight, said it hurt just to have sex. Fuk that!!!
1 Like
Monday 7/10/23
Barbell curls-
91 x 16
91 x 16
very short rest.
Barbell standing overhead pressing slightly wider grip and not locking or going full ROM, this is strictly for shoulder building (trying this is new for me)-
91 x 22 (20 nonstop reps, last two full ROM).
The reason for 2 sets today was my head/neck, my pounding head after the curls is definitely neck, as I massage the area where my neck connects to my head I feel instant relief.
The new shoulder thing is because I need a fuller look in the shoulders now. I think these presses will do better than lateral raises. I may need to start doing A shoulder exercise a day, IDK, we’ll see…
2 Likes
Have you ever tried wide-grip upright rows? Sort of like a two arm lateral raise but holding a heavier barbell; just bring the elbows to the height of the shoulders.
For me it was a lot of lateral and a bit of rear delts. Presses from the top of the head were a bit more front-delt than the other two, in my past experience. I do like both, though. Just figured if you hadn’t tried upright rows like that, it might be worth trying once.
LoRez,
Actually I do the pulls to the neck on the hyperextension wide grip, super wide, but I think upright rows would maybe hit more shoulders. I will keep in mind.
Tuesday 7/11/23
Was feeling real good today, back seems good and no headache. I had Deads in mind, but I ain’t getting cocky (those days are dwindling away).
Dead lifts-
140 x 15 DOH
190 x 25 DOH
These were all done focusing on hams. I like it, I was not locking out and at times barely touching the floor expect a few reps here and there.
220 x few
240 x few
I need to slowly work up here, lifting the weight was nothing, but right after, man I could feel that fuking pinch. About an hour later it was totally gone.
I’m going to have to treat Deads like my squats, focus on them hams, light and high,high reps. Just a few heavier 5s-10s once a month, for now. It will be a bit before I get into any 300’s. I really don’t know if lifting 405 frequently ever even did much for me except make me weaker in reality, I’m starting to see this now. Of course we need some heaviness but I think light weights for intensity builds more strength overall.
Standing overhead press, for shoulders -
96 x 12
96 x 14
I only did 14 on set 2 because it was so damn easy.
Irongame trivia: back in the 1990’s Ironminds MILO had an article by Steve Justa about wrist curls, featured in the article was “Herk” Peterson. The article said Herk didn’t train anything but wrist curls because he fought in bars for money and his wrists knocked people out. Herk was pictured doing wrist curls.
I believe Herk has passed, but he was on Youtube driving around the country harassing authority.
If you know what I’m talking about, did you know he was featured in MILO? Pretty crazy. I read that issue back in my strongman days.
2 Likes
Totally forgot to log tricep extension push-ups -
30reps, 10reps.
Wednesday
Feeling good, and I feel my hams got worked!
Squats-
86 x 90
One arm side laterals-
13.5 plus handle x attempted 3 sets of 15 but my left couldn’t get all 15 on the last two sets. This will be the gauge. I like this one, I was able keep the arm in a spot that targets the side delt.
100# plate BOR-
100x17, 112.5x17
Feeling good!
2 Likes
Thursday
Floor press-
99x60
176x11
Curls-
76x40
Friday OFF
Saturday 7-16-23
Squats-
139x50
One arm laterals-
11#+handle x16ea. X2
2 Likes