Just some simple pulling. Working on pulling strict off of some plates, so these are raised of the floor a couple inches. Also working without straps for the first in a long time. Short session.
Afternoon Workout
Friday, 16 August 2024 at 15.17
Deadlift (Barbell)
Set 1: 60 kg × 3
Set 2: 100 kg × 3
Set 3: 120 kg × 3
Set 4: 140 kg × 3
Set 5: 160 kg × 3
Set 6: 180 kg × 1
Set 7: 190 kg × 1
Sumo Deadlift (Barbell)
Set 1: 140 kg × 8
Iso-Lateral Row (Machine)
Set 1: 43,09 kg × 8
Set 2: 63,5 kg × 8
Set 3: 83,91 kg × 8
Set 4: 95,25 kg × 8
Set 5: 63,5 kg × 20 https://strong.app.link/3oKargQ36Lb
Bumped my incline TM up to 115 and adjusted things accordingly. Was a little worried because it has been awhile since I moved these much weight, but I needn’t have been. A decent triple.
Decided to HSPU instead of more chest work. Although it probably hits the chest pretty okay anyway.
Midday Workout
Saturday, 17 August 2024 at 12.00
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 57,5 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 92,5 kg × 3
Set 6: 105 kg × 1
Set 7: 115 kg × 3
Set 8: 92,5 kg × 12
Handstand Push Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Set 7: 30 reps
Set 8: 25 reps Strong - Workout Tracker & Gym Log
Just testing reps on moderately heavy sets. Just kinda average I guess.
Afternoon Workout
Tuesday, 20 August 2024 at 16.03
Overhead Press (Barbell)
Set 1: 42,5 kg × 5
Set 2: 47,5 kg × 5
Set 3: 57,5 kg × 5
Set 4: 67,5 kg × 3
Set 5: 75 kg × 3
Set 6: 85 kg × 1
Set 7: 95 kg × 1
Set 8: 70 kg × 10
Another day where I should have been taking a day off, I think this is like day 6 or 7 in a row. Decided to dust off the trap bar, inspired by @simo74. I thought he only did 8 or 9 at this weight, so I was of course setting out to do one more rep than him, because I am petty like that. Turns out he also did 10. Huh, oops. To be fair, I am not certain this bar I use is 33 kilo…it feels somewhere between 25 and 30, but not really sure.
Afternoon Workout
Wednesday, 21 August 2024 at 15.00
Trap Bar Deadlift
Set 1: 83 kg × 5
Set 2: 113 kg × 5
Set 3: 133 kg × 5
Set 4: 163 kg × 3
Set 5: 183 kg × 3
Set 6: 213 kg × 2
Set 7: 183 kg × 10
Muscle Up
Set 1: 2 reps
Set 2: 2 reps
Set 3: 1 rep
Set 4: 1 rep
I only know mine is 33kg because one of the trainers in the gym weighed it. The one I use is a big frame type bar with adjustable handle height. I have it set to about 2 inches over a standard bar height.
I think for me it is a couple of factors. 1. I just haven’t prioritized this lift. 2. my technique is not good. I pretty much dip and drive, then almost stop and just strict press it. I don’t get much out of the leg pop. I am using the paused reps that @Koestrizer recommended to really work on the dip and leg drive part of the lift. Hopefully with some practice it will keep progressing.
Well I have used 33 for mine in the past, because I think that is actually a normal weight for a trap bar. For sure heavier than a normal 20 kilo bar. Anyway, I like the looks of that thing you got there, the idea of adjustable handles is brilliant.
Semi-disappointed, because I failed to triple 117.5. It was a near miss, just needed about 1 ounce more of pressure. Oh well, a double is pretty good.
@alex_uk the dips were for you. 25 seems to be about the limit of what I can do right now if I haven’t tired myself on bench beforehand. Clear PR, don’t want to do any more. It hurts.
Afternoon Workout
Friday, 23 August 2024 at 15.00
Incline Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 57,5 kg × 5
Set 3: 70 kg × 5
Set 4: 50 kg × 5
Set 5: 92,5 kg × 3
Set 6: 105 kg × 1
Set 7: 117,5 kg × 2
Chest Dip
Set 1: 5 reps
Set 2: 5 reps
Set 3: +11,34 kg × 5
Set 4: +20,41 kg × 25
Set 5: 25 reps
Not the squat session I had in mind, but the plebes were taking up the only racks with the safeties. Buttholes, all of them.
Morning Workout
Saturday, 24 August 2024 at 11.59
Squat (Barbell)
Set 1: 20 kg × 3
Set 2: 60 kg × 3
Set 3: 80 kg × 3
Set 4: 100 kg × 3
Set 5: 110 kg × 3
Set 6: 120 kg × 3
Set 7: 130 kg × 3
Set 8: 140 kg × 6
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 3 reps
Good day today. Felt good, both the top sets are tied PRs I believe, which is a little crazy to pull off on the same day. I won’t tag anybody, it would just be mean at this point.
Afternoon Workout
Monday, 26 August 2024 at 15.42
Overhead Press (Barbell)
Set 1: 42,5 kg × 5
Set 2: 47,5 kg × 5
Set 3: 57,5 kg × 5
Set 4: 67,5 kg × 3
Set 5: 75 kg × 3
Set 6: 85 kg × 1
Set 7: 95 kg × 1
Set 8: 102,5 kg × 1 (ties PR)
Seated Overhead Press (Dumbbell)
Set 1: 18 kg × 6
Set 2: 22,5 kg × 6
Set 3: 25 kg × 6
Set 4: 30 kg × 6
Set 5: 34 kg × 6
Set 6: 40 kg × 12 (I think a rep PR) https://strong.app.link/Z6vB6FbznMb
Leading the way through a tiny bit of cheating, of course.
Speaking of cheating, today was rack pulls. Getting better. I am working without straps, I feel that over time it improves my connection to the bar and lets me lift a little more.
Afternoon Workout
Tuesday, 27 August 2024 at 15.30
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 2 reps
Set 8: 2 reps
Set 9: 2 reps
Notes: 30,33,36.5,40,42,43,45,46.5,48.5
Rack Pull (Barbell)
Set 1: 70 kg × 3
Set 2: 100 kg × 3
Set 3: 120 kg × 3
Set 4: 150 kg × 3
Set 5: 170 kg × 2
Set 6: 200 kg × 2
Set 7: 220 kg × 1
No spotter today, so no heroics on the incline. Did work on inclines for the first time in a while, pretty good numbers all considered.
Afternoon Workout
Friday, 30 August 2024 at 15.04
Incline Bench Press (Barbell)
Set 1: 47,5 kg × 5
Set 2: 57,5 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 92,5 kg × 3
Set 6: 105 kg × 1
Set 7: 115 kg × 1
Decline Bench Press (Barbell)
Set 1: 60 kg × 5
Set 2: 70 kg × 5
Set 3: 90 kg × 5
Set 4: 100 kg × 3
Set 5: 110 kg × 3
Set 6: 120 kg × 6
Set 7: 100 kg × 12 Strong - Workout Tracker & Gym Log