I’ve been watching women training for IPF Worlds who weigh 40 lbs less than me and squat 40 lbs more for reps.
sob
2019-06-03
SQ
Bar 2x5
135x5
185x5
225x5
265x3
295x2
315x3
365 walkout/hold 15 sec
345x1
405 walkout/hold 15 sec
Box Squat (low bar, parallel)
265 3x5
45-degree hyper extension no lockout pause at top
50 3x8
leg lifts
3x10
Barbell curls
105 3x7
Walked the half-mile to the gym, trained, and walked back. I expect calf cramps tonight around 2AM.
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I got to that 315 last night and thought, “maybe just a single.”
I’m allowing myself to be a pussy and I realized it last night. So I did a triple although I was not confident.
Then the 365 walkout to stiffen my back.
Then the 345, which I had no plan to do , as I was shying away from it.
So then I put 405 on my back walked it out and held it.
I’ve done a 600 lb walkout and a425 GMs for reps before. Why am I letting these weights shrink my balls?
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2019-06-05
OHP
95x5
115x5
135x3
155x2
175 5x1
145 4x5
Pullups
+35 5x5
Neutral Close Grip Pulldowns
140 2x15,1x12
Close Grip BP
135x5
185x5
205x5
185x5
Axle Shrugs (dbl overhand)
135x10
185x10
215x10,8,8
Laterals + Facepulls
20’s 2x15, 1x12, 70 2x15, 1x12
Tendinitis in left forearm near the inside elbow is almost gone. May be able to go back to doing super-heavy neutral grip pullups again. But this callus at the base of my right hand ring finger keeps splitting and makes gripping or even closing my hand painful. Been going on for months. May have to glove up and let the callus fade. Damn thing is tougher than my fingernails.
2019-06-07
DL (dbl overhand, no belt)
135x5
185x5
225x5
275x3
325x2
365X1
straps
410 3x1
DL Row
235 4x5
Low Bar Dead stop GM
230 4x5
DB Hammer curls
55’s 3x6
BB Suitcase holds
145 2x10 sec
strap
145 1x20sec
Seated Hamstring flexor machine (unknown manufacturer)
115 3x10
Split callus really makes the suitcase holds difficult. Feeling like I should have done some backdown sets on the DL. I should’ve boosted weight higher on the GMs; they should weigh more than the rows.
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File the callous down with an emery board or some 80 grit sand paper.
That’s what I’ve done in the past , works pretty well. Get down to the last thick layer of the callous, so it’s smoother without a big bump.
Have done, for a long long time. I’ll keep trying, I guess.
2019-06-08
BP
barx15
135x8
175x5
200x3
225x3
245x1
Slingshot on
260x2
245x2
slingshot off
195x5
190 3x5
1 ARM DB Row
105 4x5
EZ Bar pullover press
95 3x5
Harder for me than skull crushers. Greater range of motion? Weak Lats?
Cable Straight-Arm Pulldown
80 3x10
Got set up perfectly for the 225x3. Bar just floats right off the chest. Setup not so great on the other sets, but better than last week.
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Those pullover/presses had my shoulders achy up in the armpits all day after the training session. Teres major and minor were aggravated. They’re okay today, so I interpret that as a weakness.
The exercise is a keeper.
I had no idea that the Boss Barbell Club (Dan Green’s gym) was so close to where I work.
Literally a 10 minute drive.
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2019-06-10
Squat
barx5
135x5
185x5
225x5
255x3
285x3
315x2,2,1
285x5
Paused Low Bar Squat
255 3x5
Front Squat
185 3x3
BB Curls
110 3x6
Front squats were the wrong thing. Reverse lunges would have been better.
Albino… what did you do to heal it?
I pretty much just stopped doing the thing that irritated it the most, which was heavy neutral-grip pullups. I had pushed the weight too high too fast on them and haven’t been able to do them for a few months. Still twinges on BB curls and cable rows, but not enough to stop me from doing them. It might have diminished more quickly otherwise. Dunno.
TL;DR - I just left it alone, didn’t irritate it further and it’s healing itself.
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I think it’s time for a down week. Performance is going down and I’m becoming irritable and apathetic. I forgot deloads were a useful thing.
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I take a week off from the gym every 6 weeks or so. It’s my “refeed”, my “cheat meal”.
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Another study indicating that muscles ‘remember’ having been bigger even after the stimulus that made them bigger is removed.
https://www.nature.com/articles/s41598-018-20287-3
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Good science in Nature.
Always a fan.
I don’t know if you consider yourself a “regular guy”, but:
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I’m working up to it…
Thanks! I read that today too.
I almost went to the gym last night. It felt weird not to.
2019-06-14
Clean and press
95x5
115x5
135x3
150 4x4
CGBP
185x5 (shoulda warmed up)
185 3x5
Pullup
BWx5
+25x5
+50 4x4
Neutral Grip Pullup
BW x 10
Pulldowns
130 3x15
Rear laterals on pec deck
unknown weight(small plates stack) 3x12
And that’s it. C&P felt really strong.
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