God, my grandmother used to slather me in the stuff to such an extent that I can’t stand to have it around. Even up my nose. I can still feel it.
A grand New Year back atcha, Harry.
2 Likes
2021-12-31
Mesocycle 2 Microcycle 1 Day 2
Push Press
180 3x4
Low Bar Box Squat
305 3x4
Machine Chest Supported Row
285 2x5, 1x6
Rolling DB Extensions
50’s 3x8
DB Hammer Curls
50’s 3x6
Shoulders felt weird and tight and tired at the same time. Took a little more PP warmup to feel comfortable on the main sets. Top weight felt like work, but not maximal
5 Likes
Happy New Year!
1 Like
I may have to pull out or reduce front squats. My knees feel horrendous. Not broken, but very uncomfortable. It’s becoming wearisome.
I’ll see how they go tomorrow.
1 Like
My cajun grandmère had some home made remedy using some kinda fat/lard, mustard seeds, and who knows what. Good part was the shot of shine you got to go with it. Actually worked but took days to get the smell off.
1 Like
50’s for db hammer curls and not maximal is adequate indeed.
2022-01-02
Mesocycle 2 Microcycle 1 Day 3
Close Grip OHP
135 3x8 (Wt PR @8)
MAG Close Grip Pulldown
240 3x8
Front Squat
235 3x3
Knees couldn’t take it. Annoying, because I’m otherwise strong on these.
High Bar Full Squat, paused 2 count
245 5x3
Hams on calves
Close Grip BP
175 3x8
These go better if I remember to use leg drive and maintain the arch.
Zottman DB Curls
40’s 3x8
4 Likes
Freaking out a bit.
I have to remember that in the last mesocycle
- I Incline Benched 195 for 6
- I squatted 355 for 3
Tonight’s workout should be completely doable at 200 and 335 for 4 respectively.
Psyching myself out.
5 Likes
2022-01-04
Mesocycle 2 Microcycle 1 Day 4
Incline Bench Press + BPA(monster mini)
200 3x4 + 3x20, 2x25
PR reps @200, PR Reps on BPA
SSB Squat
335 3x4
Low back was tired and these were harder than maybe they should have been
Pendlay Row
235 3x5 (PR weight)
EZ Bar Skull Crushers
105 x6,8,8 (PR reps)
Punch-your-head Cable Curls
40 2x10
Crab Curls
35 2x8
Standing Calves(pause top and bottom)
240 3x10
Should have done one more set
7 Likes
Freaked out for nothing.
2 Likes
I walked out of the gym last night thinking I hadn’t done enough.
Today everything is pretty darned stiff.
3 Likes
It occurs to me that my knees might be hurting because I’m squatting 4 times per microcycle. Last session I could tell things are about to regress if I keep it up.
I’m going to cut that to two days and make one of them a bands day. One of the other two days needs to be a hinge/hamstrings day of some sort.
4 Likes
How long is your microcycle?
Works out to about 9 or 10 days
1 Like
2022-01-07
Mesocycle 2 Microcycle 2 Day 1
Multigrip Bar OHP
135 8,8,7
168xMISS, 1 (PR wt with this bar)
Got dizzy on the first 168 attempt. Got it above my head, but couldn’t press it out.
Clean Grip Straight-legged DL, Slow negative
225 3x8
MAG Wide Grip Pulldown
180x8
200x8, 8
160 2x10
Decline Bench Press
205 3x8
That’s it. Just didn’t have it for the pulldowns but kept it together for the movements I care about
6 Likes
Those are heavy pulldowns regardless. Nice workout.
I bet these and some junk with bands will sort your knees
solid work
1 Like
2022-01-09
Mesocycle 2 Microcycle 2 Day 2
Push Press
185 3x4 (PR Reps)
Low Bar Paused Pin Squat
295x4
315 2x4 (PR weight +20)
Pendlay Row
235 3x6
EZ Bar Curls
105 3x6
Rolling DB extensions
50’s 3x8
In and out. That’s all I had time for.
4 Likes
Nice PR.
2022-01-11
Mesocycle 2 Microcycle 2 Day 3
DL
Worked up to
365x3 (dbl overhand)
Back started spasming, so stopped. Otherwise felt light.
Leg Extensions + Seated Leg Curl
130 3x8 (paused at top) + 195 3x8 (paused at extension)
Good Girl/Bad Girl
150 2x15 + 150 2x15
Overhead press
140 3x8 (PR wt @8)
Wasn’t sure, I had to look up if I’d done this weight for these reps before.
Mag Close Grip Pulldown
240 3x9 (PR reps)
Donkey Calf Raise (Leg Press)
400 3x8 (Pause top/bottom per rep)
Ouch
Close Grip Bench Press
185 3x8 (PR reps)
Tri’s died 3/4 of the way on the very last rep. Had to flare elbows hard
Seated Incline DB Curls
40’s 3x8
Reverse Pec Deck Laterals
120x15,12,12+8 partials
BPD - Big Pump Day
6 Likes