Wednesday
Bench work sets x 3
Close grip x 3
Ohp x 4
Push-ups x 50 (wanted more but elbow started acting up)
High pull ss O.h. Tricep x 3
Hammer curl ss back extension x 4
1 Like
Sorry for the late reply,
Before I gave anyone a specific stretch when they were in pain I would have to try it out with them. I don’t want to make your problem potentially worse with internet advice, so like I said, wait and see a little. Keep moving, get a massage, see if the buttock tightness starts reducing. If not see a professional if you can.
1 Like
Fair enough…thank you
Sunday
Dead hang paused chins ss back ext x 4 set
Bb row x 4 sets
Bw row ss Rdl x 3 sets
Good morning ss hammer curl x 3 sets
Preacher reverse curl x 2 sets to failure
Treadmill ruck 15 min
1 Like
I haven’t trained since my last post…life itself gave me a deload is how I’ll look at it lol. This past weekend/Father’s Day was great though I’ll say that. On Friday night my son and I had a pizza and movie night, then on Saturday I took him to the local fair/car show (his favourite was an 80’s pimp van of all things and two of my favourite cars period just so happened to be parked beside eachother) and then Sunday we chilled at the house with fun snacks, movies and so on. It was a good day, and I ended it with a nice stout beer that a friend of mine got for me for Father’s Day. All in all I can’t complain lol. So tonight, I’ll get back to training and I’ll do a write up as well.
4 Likes
Sounds like a great weekend!
1 Like
It was! Thanks
Monday
Ohp x 5x3/2x5
Upright row x 3x10
Plate halos x 2 sets
Kb swings x 100
Sit-ups x 50
Back extension x 2 sets
So I did cut out one exercise from shoulders tonight, side raises. Mainly for the sake of time…I suppose I could have supersetted them somewhere but I didn’t really feel like I would have been missing all that much. I wanted to put a fair amount of work into ohp and I did…7 working sets, plus 4 sets when I was warming up/ramping up weight. In between those sets I was also doing face pulls…so really no lack of volume all things considered. The ohp is one of my lifts that I really want to build over the next while so that’s why I did things the way I did. The swings sit-ups and back extensions are extras that I just think are good to do fairly often. Either way, it was a pretty good session all in all.
2 Likes
Bench night
Flat bench
3x1 1x5 1x7
Close grip bench
3x5
Tate press 1 set to failure
Ext rom push-ups ss fat grip lateral raise
Back extension x 25 reps
Plate pinch work to finish
2 Likes
Update…sort of. So as my last recorded session shows, I am moving back into strength focused work…obviously I’ll do some volume still, cause who doesn’t want bigger biceps?? Anyways…I am trying to put weight on now, good weight that is and controlled obviously. Gonna be training in more of a powerlifting style. Now that I’m done with the cut and with the transformation challenge and so on it’s time to start working towards other goals of mine. I have never done an official powerlifting meet and I absolutely want to. Currently I’m 190, and I definitely want to be north of 200 for sure for these goals I have in mind. Then, the other day I was watching some powerlifting content on YouTube while eating my breakfast and my son came up and said “dad I want you to be like that”…fuck talk about motivation! Otherwise things are going decent, and I really need to log more regularly.
2 Likes
Warm up
Face pull/bw row/hyperextension triset x 3
Deadlift 3x5
Block pull 3x8
Bb row 3x10
Fat grip hammer curls to finish
1 Like
So here’s sort of a write up for my pull session last night.
I started off with a tri set to warm up…3 rounds of face pulls x 20, body weight rows x 10-12 and hypertension x 12-15. Even though it’s a warm up, I’m still doing it with intention and really trying to feel the working muscles. I don’t know how well it would turn out to do some accessories first over time but I sorta figured it would be a handy way to get some of the accessories out of the way too.
Then I moved on to deadlifts for 3x5. Felt decent…I’m gonna be trying to use conventional variations as sort of an alternative to sumo. I’m better built for sumo than conventional, but I’m obviously not gonna throw conventional out of the game either. Last night was conventional for the main part of my pulling. Moved on to block pulls after for a touch more volume.
By that time I just simply finished with fat grip hammers. I had started a little late so I only had so much time…the curls felt only ok to be honest.
Currently I’m gonna take sort of a step back from pull-ups and utilize body weight rows more so, partly to get more volume but also because I genuinely feel like I need more rowing in my training. I have had pull-ups as a staple for many years and the past while I feel like I haven’t gotten much out of them so it’s time for a change. I might be lacking on a vertical pull movement, however I can always do straight arm pull downs or old school pullovers provided I have time. I’m also trying to increase my grip training overall for no other reason than I feel like it’s a good idea.
2 Likes
Warmup superset flys and face pulls x 3 sets
Bench : work up to heavy single ~then~
3x5
Close grip x 3 sets
Ohp x 4 sets
Overhead tricep 2x15
Ab wheel x 40 reps
1 Like
Squat work up to a heavy 5 then 2/2/2
Good mornings 3x10
Lunges x 2 sets
Hypers x 2 sets
3 Likes
Bench night
Work up to a heavy double
Slingshot 3x3
Jm press x 4 sets
Band pull apart x 50
Tricep push down x 50
Not a great session. Will do a write up tomorrow
1 Like
Here’s the write up for my bench session…like I said, it wasn’t great. I usually train at night and sometimes that means making certain consessions…at least Monday to Thursday because I do have to get up for work fairly early. If I get a later start I have to “trim the fat” so to speak. So on my bench session, I opted for skipping my usual warm up to an extent and that probably wasn’t a good idea. Not making excuses or anything but I also hadn’t eaten properly through the day and I just wasn’t really where I should have been. I still hit my weight and I did it for a double, but it was very sketchy and considering I train at home by myself, it was dumb to do that one because I could have easily hurt myself. I should have kept my weight a tad lighter and my form tighter. Considering I have had a couple bench injuries in the past I should have known better. The slingshot work was ok, but I feel like where I got the best quality work in general was probably the jm presses. Yes I hit a heavy double and I know that it’ll eventually help to get stronger but still…considering the situation I shouldn’t have gone for it. Anyhow, that’s my bench session.
I’m currently putting together some homemade concrete weight plates, and I have enough powder left over that I’m considering making my own husafell stone. If I do, I’ll put up some pictures of the process.
3 Likes
My homemade plates worked out to a set of 60’s and a set of 30’s. Deadlifts and squats later this afternoon.
4 Likes
~Afternoon
Squat 2x3 and then 2x5
Deadlift 5x1
~Night
Good mornings 3x10-12
Split squat 3 x 8-10
Barbell row 1x12 2x6
Hyperextension x 50
Plate curls x 50
2 Likes
Bench night
Flat bench 4x6
Slingshot bench 3x3
Jm press x 4 sets
Hands elevated close grip push-ups x 50
Band pull apart x 50
Flys x 30
2 Likes
Don’t leave us in suspense man!
1 Like