Lord, let this day end so I can go deadlift.
2019-05-17
W/U 10 min.
DL (all sets dbl overhand)
135x5
225x5
315x3
365x1
405x1 (belt on)
435x1 (straps,belt)
405x1(straps, belt)
315 2x3
Sandbags
100 2x over shoulder
+
150 2 x shoulder height
8 rounds
Suitcase DL
150 4x15 sec (L/R)
Hamtractor Machine
195 3x10
EZ Bar Curls
110 3x5
Always a good feeling to know you could have done more on DL.
The only thing I donāt like about any of the gyms I frequent is that there is no room to do weighted carries. Iād really like to do trap-bar farmers, suitcase and waiterās walks. Maybe I can finagle somethingā¦
Used this to do the suitcase hold. I want to do walks with it. The weights are spaced better for walking than a dumbbell and the bar is short so it wonāt smack things on turns, plus you can load it heavier than most gymsā heaviest dumbbells.
You might warn a guy(s), when you change your pic., and re-name your threadā¦
Iām sure if I read more(at all) Iād understand the āRed Queenā reference. Iām certain itās terribly clever.
Sounds like youāve got a good groove going with Axle press, DLās and sandbag stuff, along with the rest of it. Glad to see it.
Z
2019-05-19
W/U
3x25 (circuit) of
Face pull 40
Overhead triceps extension 40
Bench Press 65
Which led to a disappointing
Bench Press
135x5
165x5
195x1
165 5x5
Incline Bench Press
135 5x5
Flex Row Machine
180x10
210x10
225 3x10
Skull crushers
70 4x10
That warmup tired the tiny stabilizer muscles in my shoulders and those weights were literally all I could do. It should get better as the stabilizers get in shape. Hurts my little ego, though.
1 Like
Shoulders still feel dudgeoned and deep-sore.
Hope theyāll be cool for Wednesdayā¦
2019-05-20
W/U
hip thrusts
GG/BG machines 100 3x15
Piriformis stretch and activation
High Bar Squat
135x5
185x5
225x5
255x3
285x3
Belt on
315x2
325x2,1
Box Squat (2" below parallel)
255 3x3
GM(close stance, low bar)
195 3x6
DB Hammer Curl
55ās 3x6
AB wheel(knees)
3x10
Rough day at work, cut back on some reps. Felt like just about the right amount of work.
1 Like
Gave an absolutely awful squat spot to a woman using the SSB and some aerobic steps to box squat on last night. The steps kept me so far back off the bar, I couldnāt help her stand back up until I stepped up on them.
Quite embarrassing.
For my own box squats, the gym has some wooden boxes and a set of compressed rubber shavings squares which stack nicely. I set it up right in front her before she started hers, but she was dead-set on using those aerobic steps. Took 15 minutes getting it together.
2019-05-22
W/U? Not even
OHP
barx15
95x5
115x5
135x5
155x3
175 3x1
145 4,4,3
95x15,12
95 (close grip) x 15
Pullups
bwx5
+35 5x4
bwx8,8,6+3
Seated Neutral Grip pull downs
90x20
100 2x15
Got in late to the gym and couldnāt futz with a bunch of changes, so stayed in the same place (mostly) and worked the hell out of the lift.
1 Like
2019-05-24
High Bar SQ
135x5
185x5
225x5
255x5
285x5
315x3
245x10
Iām pretty sure Iāll be able to single 345 solidly next squat session.
āSpeedā DL (dbl overhand)
315 7x3
Sandbag Over the Shoulder
100 8x4
These are getting easier. Able to toss the sandbag higher.
Sandbag Shoulder Carry - 50ft
150 2R/2L
Hard. These carries are a skill and the sandbag is awkward.
Barbell Curl
110 3x6
HamTractor
210 3x10
Easier than I figured they would be. Last two reps of last set iffy. Keep the weight here next time.
2 Likes
2019-05-25
Bench Press + Halting DB Row
barx15, 70x6(r/l)
135x5, 70x6(r/l)
165x5, 70x6(r/l)
195x5, 70x6(r/l)
225x1 70x6(r/l)
This was surprisingly easy, given last weekās pitiful showing.
Slingshot on
225x3
245x1
255x1
SS Off
205x4,3
135x18
Flex Dorsi Flexor row
240 3x8
Incline DB Press
70ās x 8, 6, 6
Skull Crushers
85x10,10,8
Face pulls
70 3x15
Straight Arm Pulldowns
80x10,10,8
Iāve got a dead zone in the front and back movement pattern on the right side. BP stalls on the right about 3/4s of the way up and so do rows. Very weird. Feel like Iām working through it with the slingshot and the halting row.
1 Like
I wish I could do this for a living and make the same money I do at my job.
1 Like
2019-05-27
Squat
barx10
135x10
185x5
225x5
265x5
295x3
Ab Wheel (knees, no hip bend)
4x10
Box Squat
255x3,5,5
265x5
Over Head Press
95x5
115x5
135 4x5
Pullup
BW 6x5
EZ Bar curls
110x4
85 2x8
Wasnāt feeling squats. Took it down a notch today. Wanted some extra work on presses anyway.
Those presses were fast. Each one started from a dead stop. Bodes well for Wednesday - I donāt think those sets will negatively affect my press workout.
Note to self: leave burnout sets to end-of-session.
1 Like
2019-05-29
Overhead press
barx20
95x5
115x5
135x5
155x3
170x1
180x1
170x2
155x4
135x6
Pullups
BW x5
+20x5
+35x3
+50x3
+70x2
+90x1
+50x5
+35x5
Decline Close grip Bench
185x5
205x5
225 3x3
185x8
DB Presses
60āsx8,7,6
Neutral Grip Pulldowns
140x15
135 3x15
DB Presses put a knife in the back of my left shoulder. Weird.
2 Likes
I could do pullthroughs/hip thrusts for this hip thang ooooooooooor
I could walk up hills.
Went for a walk at lunch for the first time in about 2 weeks and it seems to make a difference.
1 Like
2019-05-31
DL
barx15
135x5
225x5
315x3
365x2
405 5x1
DL Rows
225 4x5
Good Mornings (Low bar)
205 2x5
225 2x5
Seated Cable Rows
195x5, 2x8
DB Hammer Curls
55āsx6,5
50āsx5
Disappointing. I was feeling good all day, pain-free and thought I was gonna crush a 445 DL today. Lower back and hamstrings had it in them, but upper back did not. Since I took out BB rows I think itās been getting weaker back there.
Settled for five singles at 405.
GMs were not hard, the DL row was. Only 10 lbs above my last Pendlay row and with a stretch-shortening cycle included. Row machines only for burnout sets from now on.
2019-06-01
BP
barx15
135x10
175x5
195x5
225x2
Slingshot on
245x2
265x1
Slingshot off
185 4x5
1 Arm DB row
100 5x5
Skull Crushers
90x6,10,10
Cable rear laterals
20/side 3x10-15
DB laterals
15ās 2x15
Sandbag over shoulder
100x8, 3 rounds
Better than yesterday and better than last time, but - so damned weak.
1 Like
Hardly weak.
Good training.