Push jerks (flat shoes)
135x3,3
185x2,2
225x2
255x1
Belt on
275x1 super easy
295x2 suddenly very difficult. 300lbs has been owning me the last few weeks
295x2 awful, almost missed rep
295x2 put oly shoes on and it felt much better
295x2 best set yet. Almost went for 3 and had it bagged 100%. 4 reps was likely there
Overhead rack lockouts (bar at crown)
135x5
185x5
235x3
235x3
235x3 mega hard
185x5
185x8
Standing overhead tri extensions
95x8
115x8
135x6
135x7
135x6
Lateral raise/inverted row/deficit push up giant set
x12/x10/x6 x3 sets
Deadlifts (conventional figure eights)
135x3,3
185x2,2
225x3
315x2
405x2
455x3
455x3
455x3 solid. Not hard, not easy. Just good.
Front squats (of death)
135x6
185x3,3,3
225x1
275x2 no shot im doing 295x3x10
295x10 really sucked, bad sign
295x10 less bad, second wind
295x11 oh man. This was easy. Truly went to another place where i felt no pain.
GMs (slow negative)
135x12
185x5
185x5
185x5
Incline Seal row
60x10
60x10
60x10
I have to moderate my intensity. This session cannot be fixed by a deload. Ease it back Vinny you sick fuck
7/11/23 - bw 218. Body weight climbing up in the right way for once in a while. Diet is slowly dialing in as i free myself of sugar. I eat 4x a day typically with a lot of beef rice potatoes and eggs. I usually do a greens powder with one meal consisting of spinach. The main thing is carbs at all my meals totally making me feel alive in the gym again. Feels great. I did miss the last 4-5 sessions of logging but they were very successful sessions.
Deadlifts
135x3
225x3
315x3
365x2
415x2
465x1
520x1 really smooth
520x3 not terribly hard, but a nice heavy triple. Goal today was to work up to something heavy.
Front squat
135x8
185x3,3
240x15
240x15
240x15 absolutely terrible in 90 degree heat. That one is for you @simo74 I broke the sets into smaller sets; so 2 sets of 5 with a few breathing between then a set of 3 and a set of 2. Difficult.
GMs
145x12
145x12
145x12
Hamstring/glute banded things (standing hamstring curl into a donkey kick)
4x12
Push Jerk
135x3
225x3
275x5
275x5
275x5 Recent PR. Struggled with sets of 3 at this weight 4 weeks ago. Today was easier than last month!
Seated DB Shoulder Press
63x8
113x3 Jesus I am weak at this right now. Will try to build this up.
83x10
83x10
83x10 Really not hard. Top end is just weak on these currently.
Overhead rack lockouts (bar at crown)
135x10
185x5
185x5
185x10 whew, felt like i hit a groove. Goal is to brace against the weight and not move trunk much but really firing the shoulder girdle tighht with traps.
Low incline DB Bench
83x5
83x5
83x5
83x5
BTH tri extension/Laterals
35x6/35x8
35x6/35x8
35x6/35x8
Front raise/band pull aparts
25x8/x12
25x8/x12
25x8/x12
Thank ya friend. I feel a deep change in how I am internalizing my training and what it means to me. There was a strong gap in feeling inspired to train since probably 2021ish. Even under Travis I felt like I had lost a bit of self-belief due to a lot of the injuries I sustained.
The torn bicep, along with various slipped discs just really scarred me mentally - though, I think I’m shedding layers of fear every year. For the first time in a while, I feel like I am showing I am capable of regrowing and rekindling my tenacity. It’s been a while since I’ve attacked a heavy weight without a second thought.
Strict overhead press
45x15
95x3,3
135x3,3
185x2
205x1
Belt on
225x3
225x3
225x3
225x3 not a great showing but did what i planned to. 4x3@225. I think i was doing 4x2 at 245 when i was 21 years old! Strength is not linear.
Seated DB Shoulder press
63x8
83x8
113x5 PR but felt very heavy
83x10
83x10
83x7
63x10
63x10
Incline dumbbell bench
63x8
63x8
63x8
Bth single arm tri extension
33x7
33x7
23x8
23x8
Front raise/lateral/band pull apart
23x8/23x10/x12 x3 rounds
Deadlifts
135x3,3
225x3
315x3
365x3
Belt on
405x8
405x8
405x8 easy
All above deadlifts were an absolute breeze. Likely had sets of 12 here to failure. Very happy with how smooth deads are feels.
Paused Front squat
135x3
185x3
235x3
235x3
255x8
DB row
113x10
133x8
133x8
Gms
135x10
135x10
Pushed as hard as I could before things felt like i was tapping into excess resources. Trying to not make every session about complete and total exhaustion and trying to work with what the day calls for.
Front Squat
95x8,5
135x5
185x3
225x2
275x2
Belt on
340x5
340x5
340x5 not spectacular but i am dealing with some sciatic nerve issues. I also went from a gram of caffeine a day to…well, zero on the first of the month. After a week starting to feel somewhat normal. No preworkout is hard!
Overhead rack lockouts (bar at crown)
180x8
180x8 feels so easy but my back definitely doesn’t like bending back
180x12
Incline dumbell bench
55x8
100x6
100x6
55x15 I really have a weak chest. Part of it might be due to having injured my pec a lot and being afraid to push with the muscle a lot
VMO squats (oly shoes+slant board with bar held behind back)
85x15
85x15
85x15
Barbell slantboard lunge
95x4x8 right leg
145x3x8 left leg (strong leg)
Axle clean pulls w/ shrug
213x15
213x15
213x13
Pin good mornings
95x8
95x8
95x8 crazy how hard hinging is for me right now. Just shows how powerful my neural drive is in relationship to how weak my posterior chain is with strict form hinging moves
Single leg DB SLDL
65x8
65x8
65x8
Ant. Tib raise/calf raise
X8/x8 3 rounds
Adductor raise
X8
X8
X8
Leg raise
X12
X12
X12
A lot of auxiliary work. Really trying to hammer weaknesses and smaller muscle groups as i take a bit of time off heavier compounds.
Thanks man! Good to see you around as well. Trying to get strong again.
9/18/23 bw 219
Strict overhead press (no belt)
45x8,8
135x4,3
180x8
180x8
180x8 wow! So happy to have hit this. Genuinely put a smile on my face. Probably had 10 even on last set
