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Post by Ryan on Apr 19, 2023 10:02:22 GMT -5
keep at it.
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Post by metaldrummer on Apr 22, 2023 0:05:28 GMT -5
April 21st 2023Dislocates x 6Deadlifts135 x 6 double over, pinky on outer ring 185 x 4 double over, pinky on outer ring 205 x 4 double over, pinky on outer ring broken up as singles 245 x 1 left over right under 265 x 1 right over left under 185 x 4 double over, index finger on outer ring 135 x 4 double over, index finger on outer ring
Messing around with winder grip with deads.
OHP
Bar BTN x 8 85 x 4 105 x 2 95 x 4
Seated DB Shoulder Press
50's x 4 45's x 5 Definitely fought for the last rep of both sets but I'm happy I was able to get another rep with 50's after doing standing OHP.
Assisted Pull-ups
9 Setting x 5 9 Setting x 4 11 Setting x 5
Also did bodyweight x 1 lol
V-bar Push-downs
11 Setting x 8 11 Setting x 8 + 3 + 2 held at lockout
OHP BTN bar x 8, bar front x 6 not sure why I did this here. lol
DB Shrugs
60's x 8 60's x 9
CardioRecumbent Stationary Bike20 minutes on 16 setting, burned 181 calories, went 4.31 miles or so.
More dislocates and foam rolling back/hams when I got home
Body weight: 157.8 lbs Total time: About 2 hours
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Post by metaldrummer on Apr 27, 2023 0:18:29 GMT -5
April 26th 2023DislocatesBenchBar x 8 65 x 6 95 x 6 135 x 4 155 x 2 135 x 4 Seated DB Shoulder Press50's x 4 45's x 6 + 2 (I wasn't happy with the 6th rep so I did 2 more.)
Standing French Press with Weird Bar?
20 lbs on each side x 6 (Idk felt weird. lol)
V-bar Push-downs
12 Setting x 5 11 Setting x 8 11 Setting x 6 + 2 held lockout
DB Tricep Extensions(Standing) 30 x 6 right, 30 x 4 + 2 left 25 x 10
Supersetted with...
DB Curls40's x 5 35's x 8 35's x 8
More dislocates and messing around with overhead squats from bottom position.
CardioRecumbent Stationary Bike16 setting, 20 mins, 3.82 miles. 14 setting, 3:14 mins, 0.64 miles. Forgot to see how many calories I burned. :/
Body weight: 158.4 lbs Total time: About 2 hours
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Post by metaldrummer on Apr 29, 2023 0:25:00 GMT -5
April 28th 2023Dislocates x whateverSquatsPVC Pipe x 6 lol 65 x 6 95 x 6 135 x 4 175 x 4 or 5? 195 x 3 (Current 3rm) 175 x4 135 x 5
Assisted Pull-ups
Bodyweight x 1, x 1
8 Setting x 4 9 Setting x 6 9 Setting x 4 + 10 Setting x 2 10 Setting x 4
BTN OHP Wide Grip Bar x 8, Front Reg Grip Bar x 8
DB Shrugs60's x 10 60's x 10 CardioRecumbent Stationary Bike23:50 minutes on 16 setting, burned 200 calories, went 4.66 miles.
Warmdown: 5 minutes on 14 setting, burned 40 calories, went 1 mile.
Also went about 2 miles to the gym and back.
DB Curls
30's x 8 (Because I felt like it. lol)
More dislocates and foam rolling back/hams when I got home.
Body weight: 157.8 lbs Total time: About 2 hours
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Post by metaldrummer on May 3, 2023 0:12:46 GMT -5
May 2nd 2023 Dislocates and foam rolling back/hamsBenchBar x 10 65 x 6 95 x 6 135 x 4 155 x 2 + 1 slightly assisted 135 x 5
Deadlifts (Snatch grip double overhand, belt-less.)
135 x 6
175 x 4
195 x 4
205 x 4 (Reps broken up to re-grip as needed.)
205 x 4 (Reps broken up to re-grip as needed.) 155 x 5
I didn't go to crazy with deads today as I wanted to work on my grip strength and also not aggravate whatever is going on in my back too much. I also somehow forgot to put my belt on for these but it didn't seem to make a difference.
OHPBTN with bar x 8 BTN 65 x 6 85 x 4 105 x 2 105 x 2 105 x 2 BTN 65 x 6
Dips
Assisted 6 Setting x 4 Assisted 4 Setting x 6 Bodyweight x 4-6? (Not sure how many I did here.)
Bodyweight x 4
Trying these out for the first time in about forever. Just trying to get the form down and make sure I'm going all the way down. DB Curls40's x 5 35's x 8 More dislocates and foam rolling back/hams when I got homeCardioRecumbent Stationary BikeMostly the 16 setting, 13 mins, 2.8 miles, 115 calories. Body weight: 157.4 lbs Total time: About 2 hours
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Post by metaldrummer on May 6, 2023 7:37:23 GMT -5
May 4th 2023
Cardio: Biked 28 miles in 1 hour 58 minutes.
May 5th 2023
Dislocates SquatsBar x 8 65 x 6 95 x 6 135 x 5 175 x 4 195 x 2 205 x 1 (Current 1rm) 165 x 4 Assisted Pull-upsBodyweight x 1 7 Setting x 4 8 Setting x 5 8 Setting x 4 9 Setting x 4 + 2 DB Curls40's x 4 35's x 6 + 2 30's x 6
Supersetted with...
DB Tricep Extensions
30 x 10 (PR probably cuz I was fresh lol.)
30 x 8 25 x 8
More dislocates and foam rolling back/hams when I got home.Body weight: 157.6 lbs Total time: About 1 hour 20 mins
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Post by metaldrummer on May 10, 2023 4:11:04 GMT -5
May 9th 2023DislocatesBenchBar x 8, x 8 65 x 6 95 x 5 125 x 4 155 x 3 165 x 1 (Current 1rm. Probably had another 2 reps but wanted to finish with more in the tank I guess.) DB Incline Press40's x 4 (Yeah that's too light lol.) 55's x 5 60's x 4 (Shakin to get the fourth rep locked out lol. I probably won't go over this weight for now.)
Dips
4 Setting x 5 Bodyweight x 5 Bodyweight x 5
Bodyweight Pull-up x 1 lol, OHP with bar x 8
DB Rows
60 x 8 65 x 8 65 x 8
DB Shrugs
65's x 6 60's x 10
DB Tricep Extensions
30 x 8 right, x 7+1 left 30 x 7 right, x 6+1 left
DB Curls
40's x 5 35's x 7 + 2 (Slow down on last rep.)
CardioRecumbent Stationary Bike14 minutes on mostly the 16 setting, 3.25 miles, burned 130 calories.
More dislocates and foam rolling back/hams when I got home.
This is about the first bench day I'm happy with, although I'm sort of kicking myself for not going for another rep or 2 with 165. Oh well, more in the tank I guess. Hopefully this is a sign of better feeling bench days. Also, after next week I will have been back to working out for 2 months, so I may do a deload/lighter week after that. I'm not sure.
Body weight: 157.2 lbs? 157.8? I'm not sure, the stupid scale is giving me different numbers. Total time: About 2 hours
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Post by metaldrummer on May 13, 2023 4:12:22 GMT -5
May 12th 2023DislocatesSquatsBar x 8 65 x 7 95 x 5 135 x 4 175 x 3 205 x 3 (Current 3rm) 215 x 1 (Current 1rm)
175 x4 OHP
Bar x 8 BTN 65 x 6 85 x 5 105 x 1 115 x 0 95 x 4
Bodyweight Pull-ups
x 3 x 3
Assisted Pull-ups
8 Setting x 4 9 Setting x 6 + 2 DB Curls40's x 5
DB Tricep Extensions
25 x 8
More dislocates
OHP was kind of throwaway today but I'm pretty sure it was because my upper body wasn't quite recovered from Tuesday. I'm happy with my progress tho. I couldn't do a full pull-up 2 months ago. I'm probably going to try for a max on bench and deadlift either Tuesday or Wednesday and then do a bit of a deload for a week to try to let my lat strain or whatever is going on with my back have a bit of a break.
Body weight: 157.8 lbs Total time: About 1 hr 40 mins
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Post by metaldrummer on May 19, 2023 23:48:46 GMT -5
May 19th 2023DislocatesBenchBar x 8 65 x 6 95 x 5 125 x 4 155 x 2 175 x 0 (I was trying to stay tight to lower it another few inches and then explode but the chick grabbed it off me. I don't know if I had it or not.) 135 x 4 Paused
DB Shoulder Press55's x 2 (Good full reps but pretty sure I didn't have a third.) 50's x 5 Tricep Push-downs
11 setting x 8 11 setting x 8
DB Curls
45's x 3 (A bit cheated lol. )
40's x 6
Squats
Bar x 6 65 x 6 95 x 4 135 x 4 175 x 4 195 x 3
Bodyweight Pull-ups
x 3 + 1 super wide CardioRecumbent Stationary Bike15 minutes on mostly the 16 setting, 3.10 miles, burned 130 calories. More dislocates and foam rolling back/hams when I got home.Something's still pulled in my back so I went pretty low volume. I probably should've taken the rest of the week off but it'd already been 6 days.
Body weight: 157.8 lbs
Total time: About 1 hr 50 mins
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Post by metaldrummer on May 24, 2023 23:47:58 GMT -5
May 24th 2023 DislocatesBenchBar x 8 65 x 6 95 x 6 125 x 4 155 x 3 165 x 1 175 x 1 (Current 1 rm) DB Incline Press60's x 5 (Current 5 rm) 60's x 4
Dips
4 Setting x 5 BW x 5 BW x 5 BW x 4
DB Tricep Extensions
30 x 8 right, 6 + 2 left (Still a slight strength imbalance I guess.) 25 x 10
Supersetted with...
DB Curls45's x 2 (Too much today.) 40's x 6 35's x 6
Cardio Recumbent Stationary Bike
20 minutes on the 16 setting, 4.61 miles, burned 187 calories. 2 minutes on the 14 setting to warm down.
More dislocates
Didn't expect this session to go well considering how unhealthy I've been the last 4 or 5 days. Getting a new max on barbell bench and repping the 60's for incline has given me a bit of a motivation boost tho. Ready to get back to more cardio and cleaner eating. Was going to do deadlifts and back today also, but I decide to split the workout up and hopefully do that Friday depending on how my back is feeling.
Body weight: 158.2 lbs Total time: About 1 hr 40 mins
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Post by metaldrummer on May 27, 2023 0:23:43 GMT -5
May 26th 2023DislocatesSquatsBar x 8 + 65 x 6 95 x 5 135 x 5 175 x 3 205 x 3 (Current 3rm?) 225 x 1 (Current 1rm. A little bit high but I'm pretty sure I still broke parallel.) 185 x 4 (Current 4rm?)
Deadlifts
135 x 5? double overhand
185 x 4? double overhand
225 x 3 double overhand
265 x 1 left over right under
295 x 1 right over left under
225 x 3 + 1 double overhand (Re-gripped last rep.)
DB Rows
65 x 8 65 x 8
BTN OHP Wide Grip Bar x 8
Pull-ups
Wide Grip BW x 1 lol (Just wanted to see how this felt. This was about as wide as the bar went.) Reg Grip BW x 4 (Last rep wasn't as locked out at the top as I would've liked.)
Reg Grip BW x 3 Assisted 8 Setting x 4
DB Shrugs
65's x 10 65's x 10 50's x 10 CardioRecumbent Stationary Bike15 minutes on 16 setting, burned 145 calories, went 3.57 miles. 2 minutes on the 14 setting to warm down.
More dislocates and foam rolling back/hams when I got home.
Really happy finding a new max for deads and squats this session even tho I hadn't deadlifted in like 2 weeks. I also noticed my grip was stronger than the last time I deadlifted, so apparently the secret to increasing your deadlift is to not do it. lol I wouldn't normally combine squats and deadlifts but my schedule has been a bit off lately. I wasn't planning on working up to a squat max either but I just decided to go for it. I would've liked to sink 225 a little bit more but I'm pretty sure I still broke parallel. Now that I have maxes worked out for all of my lifts I'll have a better idea what to do with my training. If I'm smart I'll probably decrease weight to like 80% on the main lifts for next week but we'll see.
Body weight: 155.8 lbs (Lowest weight I've hit in a while.) Total time: About 2 hours
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Post by metaldrummer on May 31, 2023 0:01:45 GMT -5
May 29th 2023
Cardio
Rode 28 miles in about 2 hours.
May 30th 2023 Dislocates
OHP
Bar x 8 65 x 5 85 x 4 105 x 2 125 x 0 115 x 1 105 x 3
DB Shoulder Press
55's x 0 (A bit too much after standing OHP.)
50's x 5 50's x 5
Squats
Bar x 8 65 x 6 95 x 5 135 x 5 175 x 3 185 x 3 195 x 3 Pull-upsBW x 4 BW x 4 + 1
8 Setting x 5
DB Curls
40's x 6 35's x 8
DB Tricep Extensions
25 x 8 25 x 8
CardioRecumbent Stationary Bike10 minutes on 16 setting, 2 minutes on 14 setting burned 115 calories, went 2.86 miles. 3 minutes on 14 setting to warm down, burned 28 calories, went 0.71 miles. More dislocates and foam rolling back/hams when I got home.
Decided to go for a 1rm for OHP today. I accidentally mis-loaded the bar and put 125 on. I was a little bit bummed I didn't get it until I saw what I had done. Friday will be bench and tricep day and possibly deadlifts with maybe 85% of my current maxes for the main lifts.
Body weight: 157.2 lbs Total time: About 2 hours
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Post by metaldrummer on Jun 3, 2023 0:29:02 GMT -5
June 2nd 2023DislocatesBenchBar x 8 65 x 8 95 x 5 125 x 4 165 x 2 165 x 2 155 x 3
DB Incline Press
60's x 4 55's x 6
Dips
4 Setting x 5 BW x 5
BW x 5
Deadlifts
135 x 6 (Ultra wide grip, double overhand.) 185 x 5 (Ultra wide grip, double overhand.) 205 x 3 (Pinkies on the outer ring, double overhand.) 225 x 2 1/2 + 1 (Pinkies on the outer ring, double overhand. Grip started failing.) 255 x 1 (Left over right under, regular grip.) 255 x 1 (Right over left under, regular grip.)
DB Rows
65 x 8 65 x 7
DB Shrugs
65's x 8 60's x 10
V-bar Push-downs12 Setting x 6 12 Setting x 8 13 Setting x 2 (Could probably do more but I just wanted to see what it felt like. Two more settings and it would be maxed out. )
DB Curls
45 x 4 right, x 4 left (One arm, slight cheat.) 40's x 5 (Both arms.)
DB Tricep Extensions30 x 8 More dislocatesBody weight: 156.2 lbs Total time: About 2 hours
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Post by metaldrummer on Jun 8, 2023 0:16:53 GMT -5
June 7th 2023DislocatesBenchBar x 8 65 x 8 95 x 5 125 x 4 155 x 3 175 x 1 185 x 0 (Got well off my chest but stalled.) 155 x 3 (Quick pause reps.)
Squats
Bar x 8
65 x 6 (Beltless)
95 x 5 (Beltless)
135 x 4 (Beltless)
175 x 3 205 x 3 205 x 3 205 x 3 185 x 4 (Loose belt)
Cardio
Recumbent Stationary Bike
14 minutes on 16 setting, 1 minute on 14 setting burned 141 calories, went 3.50 miles.
More dislocates and foam rolling back/hams when I got home.
This weeks been a bit off of sorts so I decided to just hit the meat and potatoes today. Going to hit shoulders/back/arms Friday. I shouldn't be too far off from a 200 bench.
Body weight: 157.6 lbs
Total time: About 1 hr 40 mins
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Post by metaldrummer on Jun 10, 2023 0:02:41 GMT -5
June 9th 2023DislocatesOHPBar x 8 65 x 5 85 x 4 105 x 3 115 x 1 105 x 3 105 x 3 DB Shoulder Press50's x 5 50's x 4 + 1 Deadlifts(All double overhand unless noted.)
135 x 6 (Snatch grip) 185 x 4 (Snatch grip) 205 x 3 (Pinkies on the outer ring.) 225 x 2 + 1 regrip (Pinkies on the outer ring.) 265 x 1 (Left over right under, conventional grip.) 265 x 1 (Right over left under, conventional grip.) 185 x 4 (Snatch grip)
DB Rows65 x 7 65 x 7
Pull-ups
BW x 4 BW x 3 + 1
V-bar Push-downs
12 Setting x 6 12 Setting x 6
DB Shrugs
60's x 9 60's x 10 1 Arm DB Cheat Curls
45 x 5 right, 45 x 4 + 1 left
DB Curls
40's x 4 + 1 with negative
More dislocates
Legs were actually sore from Wednesday but an ok session otherwise. Hopefully next week I'll be on a bit better schedule instead of only having one day in between workouts.
Body weight: 157 lbs Total time: 1 hr 40 mins
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Post by metaldrummer on Jun 14, 2023 20:59:22 GMT -5
June 13th 2023DislocatesBenchBar x 8 65 x 6 95 x 5 125 x 4 165 x 3 175 x 2 (Current 2rm) 185 x 0 (This was ridiculously close. Some how failed locking out the right side?) 155 x 3 (Pause reps.)
DB Incline
60's x 5 55's x 6
Squats65 x 8 95 x 5 125 x 5 165 x 4 195 x 3 225 x 3 225 x 3 205 x 4
135 x 4 (Pause at bottom.) Dips
4 Setting x 5 BW x 5 BW x 5 BW x 5
Supersetted with...
1 Arm DB Cheat Curls
50 x 3, x 3 45 x 5, x 4 + 1
V-bar Push-downs
11 x 8
DB Tricep Extensions
30's x 4 (Gettin fatigued so decided to drop it down.)
25's x 8
DB Curls
40's x 5
35's x 5 + 1 with negative
More dislocates and foam rolling back/hams
Good session... I'm finally up to 225 for a couple of working sets on squats, and not far from a 200 lb bench. I'm pretty sure I could've gotten 185 today if I hadn't hit 175 for 2 reps first because I failed lockout on my right side which never happens. On the plus side, I'm not afraid of failing on bench now with no one around because the way I had the safeties set up worked perfectly. I just had to roll it forward after I brought it back down.
Body weight: 157.4 lbs Total time: About 2 hrs
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Post by metaldrummer on Jun 17, 2023 0:02:25 GMT -5
June 16th 2023DislocatesOHPBar x 8 BTN 65 x 6 125 x 0 (Nope. Shoulders aren't even recovered from Tuesday.)
95 x 3 95 x 3 95 x 3
Side Lateral Raises
15's x 4 (Just wanted to see what these felt like. lol)
Deadlifts(All double overhand unless noted.) 135 x 6 (Snatch grip) 185 x 3 (Snatch grip) 205 x 3 (Snatch grip) 225 x 3 (Close grip. I can tell this is considerably easier to grip than snatch.) 255 x 1 (Close grip) 275 x 1 (Conventional grip, left over right under.)
305 x 1 (Conventional grip, right over left under. Current 1 RM.)
185 x 4 (Snatch grip)
Pull-ups
x 4 (Good)
x 4 (Last one was a little hitched.)
x 1 (Ultra wide to see if I could. )
DB Rows 70 x 6 (Most weight I've used so far.) 70 x 6 65 x 7
DB Shrugs60's x 10 60's x 10 More dislocates
Was shaking to get the 305 up on deads. I think because my legs were still not recovered from Tuesday.
Body weight: 157.6 lbs Total time: About 1 hr 50 mins
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Post by metaldrummer on Jun 21, 2023 0:19:23 GMT -5
June 20th 2023 Dislocates BenchBar x 8 65 x 6 95 x 5 125 x 4 155 x 3 175 x 1 185 x 1 (Current 1 RM TNG. donkey stayed down, might have been a bit of movement in my feet but good other than that. Counting this for now.) DB Incline65's x 4 (Current 4rm) 60's x 5 (Was going for 6 but nope. lol) 45's x 6 (Form focus, slow last rep.)
Squats65 x 6 95 x 5 135 x 4 175 x 3 205 x 2 225 x 1 255 x 1 205 x 3 135 x 4 (Beltless, pause at bottom.) Dips BW x 3 + 2 (Trying to make sure my form is halfway decent on a machine that shakes around.) BW x 5 + 1 Supersetted with...1 Arm DB Cheat Curls50 x 3, 50 x 3 45 x 5, x 4 + 1
V-bar Push-downs13 Setting x 6 14 Setting x 2 (Just wanted to see if I could. lol) 13 Setting x 4 + 2
DB Curls
40's x 6 (Current 6rm?) 35's x 4 + 2 (Negative on last rep.)
More dislocates and foam rolling back/hamsGood bench session, squats felt heavier than the last session tho. I think my legs weren't totally recovered from biking 28 miles the other day. Still hit my lifts, but I think I'm gonna rethink doing cycling for 2 hours because I think it might be taxing my cns too much. I still want to cycle but I think I should limit the length a bit so it doesn't cut into my lifting recovery. Body weight: 156.8 lbs Total time: About 2 hrs
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Post by metaldrummer on Jun 24, 2023 0:39:05 GMT -5
June 23rd 2023 DislocatesOHPBar x 8 65 x 5 95 x 3 115 x 2 (Current 2rm, was my 1rm.) 125 x 0 (Started going a few inches up but nope.) 105 x 3
DB Shoulder Press
55's x 3 (Current 3rm?) 50's x 5 (Could've struggled for a 6th but decided to call it.)
Box Squats (Breaking parallel)
65 x 6 95 x 5 135 x 5 175 x 3 205 x 3 205 x 3 (Felt better than the first set of 205.)
205 x 3
Deadlifts(All double overhand.) 135 x 5 185 x 3 225 x 3 255 x 1 225 x 3
Pull-upsWide grip on machine 6 setting x 5 BW x 4 BW x 3 or 4? (Forgot lol.)
Wide grip on machine 8 setting x 3 DB Shrugs60's x 10 More dislocates and foam rolling when I got home.Technically this ohp session went stronger that the last one since I did get my current 1rm twice, but I still feel like I'm not recovering enough from my previous bench and arms session. Also have another nagging injury in my upper back/shoulder. Box squats went well enough tho, and aren't really much different weight wise.
Body weight: 158 lbs Total time: About 1 hr 50 mins
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Post by metaldrummer on Jul 1, 2023 1:04:29 GMT -5
June 30th 2023Dislocates BenchBar x 8 65 x 7 95 x 5 125 x 4 155 x 3 175 x 2 (Good) 185 x 0 (Not sure what happened here.)
155 x 3 (Paused)
DB Incline65's x 4 60's x 5 TNG Box Squats65 x 6 95 x 5 135 x 4 175 x 3 (Loose belt) 205 x 3 (Tight belt from here.) 225 x 3 255 x 1 (Good) 265 x 1 (A bit rough... Took what felt like 2 seconds to get out of sticking point. Pretty sure depth was good tho.) 185 x 4 (Loose belt, pause at bottom.) Dips
4 Setting x 5
BW x 6 BW x 6 Supersetted with...1 Arm DB Cheat Curls50 x 4 right, 50 x 4 left (Current 4rm) 45 x 5 right, 45 x 5 left Reg DB Curls40's x 5
DB Tricep Extensions
30 x 8, 30 x 8
More dislocates and foam rolling back/hamsDecent session considering how my week has gone. Not sure why I failed 185 on bench tho. Might have been because I decided to hit 175 for two good reps. Increased my current squat max by 10 lbs. I'm pretty sure that depth was good but it was definitely a rough rep. I might need to start recording my max attempts because it's hard for me to tell anything since I'm just focused on getting the rep. Dips felt good surprisingly. Body weight: 159.2 lbs Total time: About 1 hr 55 mins
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Post by metaldrummer on Jul 3, 2023 23:56:23 GMT -5
July 3rd 2023DislocatesOHPBar x 8 65 x 5 95 x 3 115 x 3 (Current 3rm?) 125 x 1 (FINALLY. Current 1rm.) 115 x 3 Deadlifts135 x 5 (Snatch grip) 185 x 3 (Snatch grip) 225 x 3 (Reg. double overhand) 255 x 1 (Reg. double overhand. Still losing grip here for some reason. ) 275 x 1 (Left over, right under), x 1 (Right over, left under) 295 x 1 (Right over, left under) 315 x 0 (Right over, left under. Got to knees but stalled.) 225 x 3 (Reg. double overhand)
135 x 5 (Snatch grip)
DB Rows
70 x 7 (Up 5lbs in weight.)
70 x 7
Pull-upsBW x 4 BW x 4 BW x 3 DB Shrugs65's x 8 or 10? (Forgot how many reps I did. lol) 60's x 10
More dislocates and foam rolling
I guess I should be happy with this session since I finally got 125 for my OHP max and hit close to my max for deadlift even tho my legs and back probably weren't 100% recovered from Friday. Also went up in weight for DB rows.
Body weight: 159 lbs Total time: About 1 hr 40 mins
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Post by Ryan on Jul 7, 2023 13:59:31 GMT -5
I wouldn't worry so much about double overhand grip when weight gets heavier, unless you're gonna use a hook grip. I generally pull DOH through the first warmup sets, and then move straight to mixed grip to finish warmups and do the actual work.
Example-
I'll warmup with Romanians...
bar x 10, 2 sets
Start off the floor .....
135x10 225x8 315x3 (conventional) 315x3 (sumo)
*ALL OF THE ABOVE IS DOH GRIP
Then I go to mixed grip from there as I progress into heavier poundages.
There's no real benefit to using double overhand grip for work weight instead of mixed grip (in terms of strength acquisition), and if you're worried about training symmetry, then the solution is simple: Just do the same number of sets with right-over mixed and left-over mixed.
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Post by metaldrummer on Jul 7, 2023 23:59:45 GMT -5
I wouldn't worry so much about double overhand grip when weight gets heavier, unless you're gonna use a hook grip. I generally pull DOH through the first warmup sets, and then move straight to mixed grip to finish warmups and do the actual work. Example- I'll warmup with Romanians... bar x 10, 2 sets Start off the floor ..... 135x10 225x8 315x3 (conventional) 315x3 (sumo) *ALL OF THE ABOVE IS DOH GRIP Then I go to mixed grip from there as I progress into heavier poundages. There's no real benefit to using double overhand grip for work weight instead of mixed grip (in terms of strength acquisition), and if you're worried about training symmetry, then the solution is simple: Just do the same number of sets with right-over mixed and left-over mixed. That makes sense, but I would sort of like to at least be able to pull 315 or so double overhand. Idk why, I would just like a little bit stronger grip for whatever reason. To strangle people maybe?
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Post by metaldrummer on Jul 8, 2023 0:25:07 GMT -5
July 7th 2023DislocatesBenchBar x 8 65 x 6 95 x 6 125 x 4 155 x 3 185 x 1 165 x 3 (Current 3rm?)
Squats(Using below parallel box as depth gauge.)
65 x 8 95 x 6 135 x 5 175 x 3 205 x 3 225 x 3 255 x 1 (Fairly good form I think.) 265 x 1 (Definitely loosing form here a bit but got it up.) 205 x 4 (Paused at bottom) DipsBW x 6 BW x 6 BW x 6
Supersetted with...
1 Arm DB Cheat Curls
55 x 2, 55 x 1 + 1 (Probably too much. lol) 50 x 4, 50 x 3 + 1
V-bar Push-downs12 Setting x 8
Reg DB Curls
45's x 3 40's x 5 35's x 4 + 1 with negative DB Tricep Extensions
30 x 6 (Skipit. Arms are about done.)
More dislocates and foam rolling back/hamsGood session surprisingly considering how ill I felt last night. I think it was maybe a combination of dehydration and not eating enough carbs. Was a bit all over the place at the end just because I wanted to blast my arms as best as I could. Body weight: 158.8 lbs Total time: 1 hr 40 mins
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Post by metaldrummer on Jul 18, 2023 3:26:11 GMT -5
Sort of decided to take a week off... It wasn't really planned but just sort of happened. Probably wasn't a bad thing tho as I've been going fairly full throttle for almost 4 months now. I would say that I hope that that was enough time to let some injuries heal up but honestly things are still bothering me. Going to try to make it in later today anyways and maybe start back up with 80% of maxes or so. I also think I need to start doing cardio again on some of my off days but maybe not for extended lengths that eat into my recovery.
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