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Post by metaldrummer on Jul 19, 2023 3:49:13 GMT -5
July 18th 2023 DislocatesBenchBar x 10, x 6 65 x 6 95 x 6? 125 x 4 165 x 3 185 x 1 155 x 3 paused
DB Curls
40's x 6 40's x 6 40's x 5 (I actually did 1 more rep with a 35 and a 40 by accident cuz I picked up the wrong weight)
Squats (Using low box for depth gauge.)
65 x 8 95 x 6 135 x 5 175 x 3 205 x 3 225 x 3 225 x 3 205 x 4 (I think I sort of did a quick pause with these.)
More dislocatesOk session on paper I guess, but I felt something go in the are in my upper back that's been giving me grief while I was warming up. I hadn't even loaded any weight on the bar and was seriously debating whether to call my workout off, but decided to just start bench and see if it felt any worse. Then after bench I decided to try warming up with squats anyways since I hadn't touched my legs in 10 days. Oddly enough squats didn't seem to have much affect on the injury but I'm pretty sure bench didn't make it any better. I wasn't planning on maxing out bench either but I was out of fucks to give. One positive thing is my weight has pretty much stayed the same even tho I haven't done jack Shoot for 10 days. Body weight: 157.4 lbs Total time: About 1 hr 50 mins
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Post by metaldrummer on Jul 21, 2023 23:37:48 GMT -5
July 21st 2023DislocatesOHPBar x 8 65 x 6 95 x 4 115 x 3 115 x 3
105 x 4
Deadlifts135 x 5 (Snatch grip) 185 x 4 (Snatch grip) 205 x 3 (Reg. double overhand) 225 x 3 (Reg. double overhand)
255 x 1 (Reg. double overhand) 275 x 1 (Left over, right under) 295 x 1 (Right over, left under) 315 x 1 (Right over, left under. Current 1rm.) 135 x 4 (Snatch grip) DB Rows70 x 6 70 x 6 55 x 6 (Form focus)
Pull-upsBW x 4 BW x 3 + 1 DB Shrugs65's x 8 60's x 10 More dislocatesApparently the key to getting your current 1rm for deadlifts is not doing them for 17 days. Back is still bothering me but I'm choosing to just train anyways. 10 days off didn't seem to really help that much so fukk it.
Current 1rm's
Bench: 185 Squat: 265 Deadlift: 315 OHP: 125
Body weight: 158 lbs Total time: About 1 hr 40 mins
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Post by metaldrummer on Jul 26, 2023 0:16:28 GMT -5
July 25th 2023DislocatesBenchBar x 8 75 x 6 105 x 6 135 x 4 165 x 3 175 x 2
Incline DB Press
65's x 4 65's x 4
Squats
75 x 8
105 x 6 135 x 5 175 x 3 205 x 3 225 x 3 245 x 2 (Felt a bit rough tbh. Maybe because my back is still tired from deads?)
205 x 4 (Quick pause at bottom.)
Dips
BW x 5 + 1 BW x 6 + 1
1 Arm DB Cheat Curls50 x 4 right, x 3 + 1 left 45 x 5 right, x 5 left
DB Tricep Extensions
30 x 10 right, x 8 + 2 left 30 x 8 right, x 6 + 2 left
Reg DB Curls
40's x 5 + 1 (Negative on last 2 reps.) 35's x 5 + 1 (Negative on last rep.)
More dislocates
Probably should've done one more set of barbell bench but I decided to switch over to db incline since I hadn't done that in a while. Squats felt heavy today for some reason... Maybe because I maxed dead 3 days ago. I may need to squat twice a week to see better progress. I'm not sure. Tentatively tried dips again making sure I'm not going too far down since my right shoulder has been catching/grinding. Also, I'm about due for 4 month progress pics but they won't be posted here, unless I shave maybe.
Body weight: 159 lbs Total time: About 2hrs
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Post by metaldrummer on Jul 29, 2023 3:36:54 GMT -5
July 28th 2023 DislocatesDB Shoulder Press45's x 5 55's x 4 (Current 4rm?)
55's x 4 55's x 3 50's x 4
Box Squats(Breaking parallel, fully sitting.)
75 x 7 95 x 6 135 x 5 175 x 3 205 x 3 (Tighter belt from here.) 205 x 3 205 x 3 205 x 3 135 x 4
DB Rows
75 x 5 (Most weight I've used.)
75 x 5
Pull-ups
BW x 4 + 1
Shrugs
60's x 10
Was planning on doing standing OHP today but the squat rack was being used so I did DB instead. I guess it worked out because I hit the most reps/sets I've done with 55's probably because I was fresh. Also decided to try full pause box squats fully sitting down and breaking the posterior chain. Definitely a lot harder than regular squats. I may start squatting twice a week and doing deads twice a month because I want to bring my squat up.
More dislocates Body weight: 158.4 lbs Total time: About 1 hr 45 mins
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Post by metaldrummer on Aug 1, 2023 23:43:01 GMT -5
August 1st 2023Dislocates BenchBar x 8 75 x 6 105 x 5 135 x 4 165 x 3 185 x 1 195 x 0 (Not quite.) DB Bench
70's x 3 (Current 3rm)
65's x 4
Squats(Box for depth gauge TNG.) 75 x 7 105 x 5 135 x 5 175 x 3 205 x 3 255 x 2 (Current 2rm) 245 x 2 205 x 5 (Current 5rm)
More dislocates
Got to the gym late today but managed to get the important things in. Probably shouldn't have tried to max for bench today but oh well. Didn't have time for arms so I'll probably do that Friday with OHP and squats or deads.
Body weight: 159 lbs Total time: About 1 hr 35 mins
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Post by metaldrummer on Aug 8, 2023 23:59:28 GMT -5
August 8th 2023DislocatesOHPBar x 8 75 x 5 105 x 3 115 x 3 125 x 1 115 x 3 + 1 (Felt like I ever so slightly cut depth on the 3rd rep so I did another. ) Box Squats(Breaking parallel, fully sitting.) 75 x 7 105 x 5 135 x 5 175 x 3 205 x 3 (Tighter belt from here.) 225 x 3 245 x 2 (Most weight I've used fully sitting/pausing on box.) 225 x 3 205 x 5 DB Cheat Curls
Bar x 6 (Warm-up)
50 x 4 right, x 3 + 1 left 45 x 5 right, x 4 + 1 left
Reg DB Curls
40's x 5 + 2 (Negative on last rep)
Supersetted with...
DB Tricep Extensions
30 x 10 right, x 8 + 2 left 25 x 10
Missed Friday because some stomach issues were keeping me from sleeping. This was a decent workout tho. Friday I'm planning on bench and probably deads.
More dislocatesBody weight: 157.8 lbs Total time: About 1 hr 35 mins
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Post by metaldrummer on Aug 11, 2023 23:43:40 GMT -5
August 11th 2023DislocatesBenchBar x 8 75 x 6 105 x 5 135 x 5 165 x 3 (Skip it. Shoulders are too beat up. ) Deadlifts135 x 5 (Snatch grip) 185 x 5 (Snatch grip) 225 x 3 (Reg. double overhand) 255 x 1 (Reg. double overhand. Still losing grip here. ) 275 x 1 (Left over, right under. ) 295 x 1 (Right over, left under) 315 x 0 (Right over, left under.) 225 x 3 (Reg. double overhand) 185 x 4 + 1 (Snatch grip)
Pull-ups
BW x 4 BW x 4
DB Rows 75 x 4 70 x 5 DB Shrugs60's x 10 60's x 10 More dislocatesNot a great workout... Everything feeling beat up for some reason.
Body weight: 157 lbs Total time: About 1 hr 35 mins
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Post by metaldrummer on Aug 16, 2023 0:55:05 GMT -5
August 15th 2023
Dislocates
Bench
Bar x 8 75 x 6 105 x 5 135 x 5 165 x 3 185 x 1 (TNG) 165 x 3 135 x 5 (Paused)
DB Incline Press
70's x 1 (Nah)
Box Squats (All paused unless noted.)
75 x 6 105 x 5 135 x 5 175 x 3 205 x 3 225 x 3 245 x 2 265 x 1 (TNG, tied for 1 RM.) 205 x 4 + 2 (Bar felt like it might have be slightly unbalanced so I did 2 more.)
1 Arm DB Cheat Curls
50 x 4 right, x 3 + 1 left 45 x 5 right, x 4 + 1 left
DB Tricep Extensions
30 x 10 right, x 8 + 2 left
Reg DB Curls
40's x 5 + 1 with negative
More dislocates
Technically 2 sets of 3 is the most I've done with 165 on bench since starting back, but I feel like my strength is starting to stall a bit. I think I may need to add more volume for bench or something, I'm not sure. I feel like my "beginner" gains are maybe leveling off a bit and I may have to go back to the drawing board so to speak.
Body weight: 157.8 lbs
Total time: About 1 hr 45 mins
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Post by metaldrummer on Aug 18, 2023 23:58:57 GMT -5
August 18th 2023DislocatesOHPBar x 8 75 x 5 105 x 4 115 x 3 125 x 2 (Current 2 rm. This was my previous 1 rm.) 115 x 2 (Misloaded this. Was meant to be 105. ) 105 x 3
Deadlifts 135 x 6 (Snatch grip) 185 x 3 (Snatch grip) 225 x 3 (Reg. Double overhand) 255 x 0 (Reg. Double overhand. Wtf... Seriously vexing that I'm still losing my grip at this weight. ) 275 x 1 (Left over, right under) 275 x 1 (Right over, left under) 305 x 1 (Right over, left under) 225 x 3 (Reg. Double overhand) 185 x 5 (Snatch grip) Pull-ups
BW x 4 1/2 + 1 (Didn't quite get my chin all the way past the bar on the 5th rep.) BW x 4 + 1
DB Rows
70 x 6 70 x 6
DB Shrugs
65 x 10 65 x 10
I should be happy with this session I guess, but I'm getting annoyed that my grip strength is seemingly not improving for deads. More dislocatesBody weight: 159 lbs Total time: About 1 hr 40 mins
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Post by metaldrummer on Aug 24, 2023 3:39:52 GMT -5
August 24th 2023
Dislocates
Bench
Bar x 8 75 x 6 105 x 5 135 x 4 165 x 3 195 x 0 175 x 2 155 x 4 (Paused)
DB Incline Press
65's x 4 65's x 3 65's x 3
Box Squats (Paused unless noted.)
Bar x 6 75 x 6 105 x 5 135 x 5 175 x 3 205 x 3 225 x 3 255 x 2 (Tng) 265 x 1 (Tng) 225 x 3 (Tng) 185 x 5 (Paused)
More dislocates
Squats went ok. I think I might need more volume for bench tho because my beginner (again) gains are kind of plateauing.
Body weight: 157.6 lbs
Total time: About 1 hr 30 mins
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Post by Ryan on Aug 24, 2023 9:05:03 GMT -5
In response to this: "Squats went ok. I think I might need more volume for bench tho because my beginner (again) gains are kind of plateauing."
If you increase volume, all you're doing is ramping up endurance.
Volume work and strength acquisition are not bed good fellows. The former makes you better good at moving submaximal weight for reps, while the latter equips you to move maximal weights at ALL.
However, if you increase poundage each workout, over time, in multi-joint movements (which forces physical adaptation through increased power production), you improve power generation (and therefore absolute strength). This is accomplished by moving increasingly heavier weights in a ramped up linear-progressive dynamic.
So, if you want to get stronger, go to a linear progression model where you're keeping the reps lower and increasing poundage by each workout initially, if you're in the novice stage. And when I say "increase poundage per workout", I'm talking about adding 5lbs to the bench per bench session, 10lbs to squat per sq session, 10lbs to the deadlift per deadlift session. You will get to the point where the frequency of these increases is no longer tenable, and so you'll move from "every workout" poundage increases to "once a week" poundage increases, assuming you bench, squat and deadlift more than once a week.
Example:
Wk 1, Workout 1:
SQ: 5x5@150lbs BN: 5x5@100lbs DL: 3x5@185LBs
Wk 1, Workout 2:
SQ: 5x5@160 OHP: 3x5@65lbs Row or whatever other low back ex you like inserted here; it really doesn't matter in the least
Wk1, Workout 3
SQ: 5x5@170 BN: 5x5@105 DL: 1x5@200
Rinse and repeat the above for 2-3 weeks or so, and then scale back on the poundage increases from once a WORKOUT to once a WEEK, per big lift and OHP.
It doesnt matter how you handle other ancillary movements because they arent moving the needle significantly anyway, in terms of strength acquisition, so if you like doing biceps curls, or triceps kickbacks, or balancing on a bosu ball with a 5lb dumbell in your left hand, knock yourself out and program that stuff however you like. lol :-D
I am a competitive powerlifter, and this forum was built for and by other competitive lifters, but this particular piece of advice goes beyond competition: It's basic strength acquisition at its root, meaning you're just applying the principal of adaptation to getting stronger, which is: Stress, recovery, adaptation. Each time you cycle through this, you get stronger.......for a while. When that while expires -and to be clear, this "while" should last for months if programmed correctly- then and only then does it even being to make sense to start majoring in the minors, but not until then.
We tend to overlook the basics that have gotten folks stronger for hundreds of years and overanalyze side-items that really don't get us much mileage for energy spent. :-)
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Post by metaldrummer on Aug 28, 2023 2:52:48 GMT -5
In response to this: "Squats went ok. I think I might need more volume for bench tho because my beginner (again) gains are kind of plateauing."If you increase volume, all you're doing is ramping up endurance. Volume work and strength acquisition are not bed good fellows. The former makes you better good at moving submaximal weight for reps, while the latter equips you to move maximal weights at ALL. However, if you increase poundage each workout, over time, in multi-joint movements (which forces physical adaptation through increased power production), you improve power generation (and therefore absolute strength). This is accomplished by moving increasingly heavier weights in a ramped up linear-progressive dynamic. So, if you want to get stronger, go to a linear progression model where you're keeping the reps lower and increasing poundage by each workout initially, if you're in the novice stage. And when I say "increase poundage per workout", I'm talking about adding 5lbs to the bench per bench session, 10lbs to squat per sq session, 10lbs to the deadlift per deadlift session. You will get to the point where the frequency of these increases is no longer tenable, and so you'll move from "every workout" poundage increases to "once a week" poundage increases, assuming you bench, squat and deadlift more than once a week. Example: Wk 1, Workout 1: SQ: 5x5@150lbs BN: 5x5@100lbs DL: 3x5@185LBs Wk 1, Workout 2: SQ: 5x5@160 OHP: 3x5@65lbs Row or whatever other low back ex you like inserted here; it really doesn't matter in the least Wk1, Workout 3 SQ: 5x5@170 BN: 5x5@105 DL: 1x5@200 Rinse and repeat the above for 2-3 weeks or so, and then scale back on the poundage increases from once a WORKOUT to once a WEEK, per big lift and OHP. It doesnt matter how you handle other ancillary movements because they arent moving the needle significantly anyway, in terms of strength acquisition, so if you like doing biceps curls, or triceps kickbacks, or balancing on a bosu ball with a 5lb dumbell in your left hand, knock yourself out and program that stuff however you like. lol :-D I am a competitive powerlifter, and this forum was built for and by other competitive lifters, but this particular piece of advice goes beyond competition: It's basic strength acquisition at its root, meaning you're just applying the principal of adaptation to getting stronger, which is: Stress, recovery, adaptation. Each time you cycle through this, you get stronger.......for a while. When that while expires -and to be clear, this "while" should last for months if programmed correctly- then and only then does it even being to make sense to start majoring in the minors, but not until then. We tend to overlook the basics that have gotten folks stronger for hundreds of years and overanalyze side-items that really don't get us much mileage for energy spent. :-)
Thanks for the response, but isn't that more volume tho? Like your first example says 5 x 5 for bench, so that's higher volume than what I've been doing. My last bench session was only 4 working sets of low reps, one of which I bombed on, so 5 x 5 would be a fair bit more volume than I've been doing so far unless I'm missing something. If strength was totally independent of volume wouldn't that mean that you could just go in and do one heavy rep of your main lifts and be done with your workout? Not trying to be cheeky here, just not really following. I always thought that increasing volume was one way of overcoming plateaus.
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Post by metaldrummer on Aug 28, 2023 3:31:27 GMT -5
August 26th 2023DislocatesOHPBar x 8 75 x 6 105 x 3 115 x 3 115 x 3 115 x 3
Deadlifts
135 x 6 (Reg. double overhand)
185 x 4 (Reg. double overhand)
225 x 3 (Reg. double overhand)
255 x 1, x 1 (Reg. double overhand. Wasn't losing my grip here as bad as the previous time. I think part of the problem is I need to focus on squeezing the bar. )
285 x 1 (Left over, right under)
305 x 1 (Right over, left under)
225 x 3 (Reg. double overhand)
DB Rows
70 x 6 70 x 7
Pull-ups
Bw x 4 Bw x 4
DB Shrugs
65's x 10
DB Cheat Curls50 x 2 right, x 2 left (Yeah not happening.)
Reg. DB Curls
40's x 5 40's x 5 + 1 (Negative on last 2 reps)
Bar x 6
DB Triceps Extensions
30 x 8 right, x 8 left
More dislocates
Sort of all over the place towards the end but I had some time to spare. This session was about 4 hours earlier than I'm used to training but went OK considering how screwed up my schedule is.
Body weight: 161.4 lbs (Not sure how I gained 4lbs all of a sudden.) Total time: About 1 hr 45 mins
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Post by Ryan on Aug 29, 2023 8:14:48 GMT -5
In response to this: "Squats went ok. I think I might need more volume for bench tho because my beginner (again) gains are kind of plateauing."If you increase volume, all you're doing is ramping up endurance. Volume work and strength acquisition are not bed good fellows. The former makes you better good at moving submaximal weight for reps, while the latter equips you to move maximal weights at ALL. However, if you increase poundage each workout, over time, in multi-joint movements (which forces physical adaptation through increased power production), you improve power generation (and therefore absolute strength). This is accomplished by moving increasingly heavier weights in a ramped up linear-progressive dynamic. So, if you want to get stronger, go to a linear progression model where you're keeping the reps lower and increasing poundage by each workout initially, if you're in the novice stage. And when I say "increase poundage per workout", I'm talking about adding 5lbs to the bench per bench session, 10lbs to squat per sq session, 10lbs to the deadlift per deadlift session. You will get to the point where the frequency of these increases is no longer tenable, and so you'll move from "every workout" poundage increases to "once a week" poundage increases, assuming you bench, squat and deadlift more than once a week. Example: Wk 1, Workout 1: SQ: 5x5@150lbs BN: 5x5@100lbs DL: 3x5@185LBs Wk 1, Workout 2: SQ: 5x5@160 OHP: 3x5@65lbs Row or whatever other low back ex you like inserted here; it really doesn't matter in the least Wk1, Workout 3 SQ: 5x5@170 BN: 5x5@105 DL: 1x5@200 Rinse and repeat the above for 2-3 weeks or so, and then scale back on the poundage increases from once a WORKOUT to once a WEEK, per big lift and OHP. It doesnt matter how you handle other ancillary movements because they arent moving the needle significantly anyway, in terms of strength acquisition, so if you like doing biceps curls, or triceps kickbacks, or balancing on a bosu ball with a 5lb dumbell in your left hand, knock yourself out and program that stuff however you like. lol :-D I am a competitive powerlifter, and this forum was built for and by other competitive lifters, but this particular piece of advice goes beyond competition: It's basic strength acquisition at its root, meaning you're just applying the principal of adaptation to getting stronger, which is: Stress, recovery, adaptation. Each time you cycle through this, you get stronger.......for a while. When that while expires -and to be clear, this "while" should last for months if programmed correctly- then and only then does it even being to make sense to start majoring in the minors, but not until then. We tend to overlook the basics that have gotten folks stronger for hundreds of years and overanalyze side-items that really don't get us much mileage for energy spent. :-) Thanks for the response, but isn't that more volume tho? Like your first example says 5 x 5 for bench, so that's higher volume than what I've been doing. My last bench session was only 4 working sets of low reps, one of which I bombed on, so 5 x 5 would be a fair bit more volume than I've been doing so far unless I'm missing something. If strength was totally independent of volume wouldn't that mean that you could just go in and do one heavy rep of your main lifts and be done with your workout? Not trying to be cheeky here, just not really following. I always thought that increasing volume was one way of overcoming plateaus.
Then you haven't been doing enough work from jump, if a basic 5x5 is more than you're used to. That should be your baseline, when you're effectively a novice (which is not defined by knowledge level, but rather training adaptation), and the fact that you're missing reps in a low-volume protocol means the programming is not right. So if 25 work reps represents an increase in volume, then sure, bump up your volume to that base level, but that's it, for that core lift. Period. All that said, we're looking into a kaleidescope of potential scenarios when we throw around the term "volume", so how about this- Have a look at Starting Strength by Mark Rippetoe. You can visit their forums too (startingstrength.com), but I also suggest reading the book itself. It is eye-opening in its simplicity, and will explain what I'm getting at with better clarity.
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Post by metaldrummer on Sept 1, 2023 0:15:06 GMT -5
August 31st 2023DislocatesBenchBar x 8 75 x 6 105 x 5 135 x 4 165 x 3 185 x 2 (New 2rm) 165 x 4 (New 4rm) 155 x 5 (Paused, new 5rm. Technically did this after the floor partials.)
Floor Press Partials
195 x 1 195 x 1
Box Squats(Paused unless noted.) 75 x 7 105 x 6 135 x 5 175 x 3 205 x 3 225 x 3 245 x 3 (TNG, New 3rm.) 265 x 2 (TNG, New 2rm.) 225 x 3 (TNG)
205 x 4
DB Cheat Curls
Warm up: Bar x 6 lol
50 x 4, x 3 + 1 45 x 5, x 4 + 1
Reg. DB Curls
40's x 4 + 1 35's x 2 (This was pretty much failure. lol)
DB Tricep Extensions
30 x 10 right, x 10 left
More dislocatesBody weight: 160.4 lbs Total time: About 1 hr 50 mins
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Post by metaldrummer on Sept 7, 2023 0:18:34 GMT -5
Thanks for the response, but isn't that more volume tho? Like your first example says 5 x 5 for bench, so that's higher volume than what I've been doing. My last bench session was only 4 working sets of low reps, one of which I bombed on, so 5 x 5 would be a fair bit more volume than I've been doing so far unless I'm missing something. If strength was totally independent of volume wouldn't that mean that you could just go in and do one heavy rep of your main lifts and be done with your workout? Not trying to be cheeky here, just not really following. I always thought that increasing volume was one way of overcoming plateaus.
Then you haven't been doing enough work from jump, if a basic 5x5 is more than you're used to. That should be your baseline, when you're effectively a novice (which is not defined by knowledge level, but rather training adaptation), and the fact that you're missing reps in a low-volume protocol means the programming is not right. So if 25 work reps represents an increase in volume, then sure, bump up your volume to that base level, but that's it, for that core lift. Period. All that said, we're looking into a kaleidescope of potential scenarios when we throw around the term "volume", so how about this- Have a look at Starting Strength by Mark Rippetoe. You can visit their forums too (startingstrength.com), but I also suggest reading the book itself. It is eye-opening in its simplicity, and will explain what I'm getting at with better clarity. I mean, IDK. When I started back up 5 1/2 months ago or whatever it was I was squatting 115 I think for 3 working sets, and now I just hit 265 for a double with good depth. I feel like what I've been doing has worked at least up until now, and I'm usually pretty good at training intuitively when I can control my ego lol. I'm happy with the progress I've made in a relatively short amount of time. With that being said, I do agree that now I would probably benefit running a program since the beginner gains or whatever have started plateauing a bit. I think my problem right now is life Shoot, and consistency as usual. If I started a program I would want to be able to follow it exactly and not miss days throwing everything all off, but unfortunately right now I'm just sort of all over the place and making it to the gym when I can. I figure it's at least better to go in when I can than not go at all.
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Post by metaldrummer on Sept 7, 2023 3:19:40 GMT -5
September 7th 2023 DislocatesBenchBar x 8 75 x 6 105 x 5 135 x 5 165 x 3 185 x 2 165 x 4 (Paused)
OHP
115 x 1 (Too much after bench I guess.) 95 x 5 95 x 5
Box Squats(Paused unless noted.) 75 x 7 105 x 5 135 x 5 175 x 3 205 x 3 225 x 3 245 x 3 (Not sure if this was fully paused.)
Rack Pulls (All double overhand)
135 x 5 225 x 3 255 x 0 (dadgumit all. Grip's still failing at this weight. Might have been too much other stuff before this.)
225 x 3 225 x 3 135 x 4
Pull-ups
BW x 4
DB Cheat Curls45 x 5 right, x 5 left
Reg. DB Curls35's x 6 More dislocates
Not the best session, not the worst. Squats and bench felt pretty good. I probably shouldn't have tried to cram so many things in today, but oh well.
Body weight: 158.8 lbs Total time: About 1 hr 45 mins
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Post by metaldrummer on Sept 12, 2023 0:05:53 GMT -5
September 11th 2023DislocatesBenchBar x 8 75 x 6 105 x 5 135 x 5 165 x 3 185 x 2 165 x 3 (This set was technically after floor partials.)
Floor Press Partials off Pin
195 x 3 195 x 3
Box Squats(Loose belt, full pause unless noted.)
75 x 7 105 x 5 135 x 5 175 x 3 205 x 3 225 x 3 (Tight belt) 245 x 3 (Tight belt, slight pause.) 265 x 1 (Tight belt, TNG. Felt like I had pretty good speed on this rep.)
265 x 1 (Tight belt, TNG. Slight form break. I think I didn't have the bar positioned quite right.)
205 x 5 (Loose belt, full pause.)
More dislocates
I'm fairly ok with how this workout went. Back has been bothering me but it feels more or less ok so far today. I'm thinking of maybe trying to do a 3 day split and shorter sessions if I can get the rest of my life in order. We'll see how it goes.
Body weight: 160.6 lbs Total time: About 1 hr 30 mins
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Post by metaldrummer on Sept 13, 2023 23:53:52 GMT -5
September 13 2023 DislocatesDE Box Squats(Low box. Speed focus and around 1 minute rest between sets.) 75 x 6 105 x 5 135 x 5 175 x 3 205 x 3 205 x 3 205 x 3 185 x 3 185 x 3 185 x 3 135 x 5 (Exaggerated pause)
OHP Bar x 8 BB Curl x 8
Pull-ups
BW x 5 BW x 4 + 1 Assisted 8 Setting x 3
More dislocatesGood session. Planning on doing a 3 day split. Sort of brainstorming about some 5/3/1 and Westside principles, but for right now I'll probably do something like this and maybe refine it later. As it is I'm pretty sure I'd benefit in just getting to the gym 3 days a week regardless. lol
Monday: Bench/ME Squat
Wednesday: DE Squat/Accessories
Friday: OHP/Deadlift
I would do a dynamic effort bench Friday, but I currently want to make OHP a priority and I'm not sure if it would make sense to do both if I want to go heavy-ish with OHP.
Body weight: 160.2 lbs Total time: About 1 hr
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Post by metaldrummer on Sept 16, 2023 0:03:49 GMT -5
September 15th 2023DislocatesOHPBar x 8 75 x 6 105 x 3 115 x 3 125 x 2 (Current 2rm) 135 x 0 (Not happening) 115 x 2 (This was supposed to be 3. Failed halfway on the 3rd rep which never happens. ) 105 x 5
Deadlifts135 x 5 (Snatch grip) 185 x 4 (Snatch grip) 225 x 3 (Reg. double overhand) 255 x 0, x 0 (Grip's still failing after I'm breaking off the floor here. ) 275 x 1 left over/right under, x 1 right over/left under 295 x 1 left over/right under 315 x 1 right over/left under (Current 1rm)
245 x 1, x 1 (Reg. double overhand. This is about my current limit for double overhand I guess because my grip still wants to start failing around lockout.) 225 x 3 + 1 (Reg. double overhand) 135 x 5 (Snatch grip)
DB Cheat Curls
50 x 4 right, x 3 + 1 left 45 x 6 right, x 4 + 2 left
Reg. DB Curls
40's x 4 + 1 35's x 2 (Negative on last rep. This was about bicep failure at this point. lol)
DB Shrugs65's x 10 65's x 10
Farmer's Walk (Pinching 35lb bumper plates)
Across the gym and back. lol
More dislocatesThis is my third workout this week, so I was able to stay on schedule. I guess it was an ok workout since I hit my current 2rm for OHP and my current 1rm for deadlift which I missed last time, but I did miss a rep on my OHP and my grip issues are still pissing me off for deads. I pulled 315 just fine with mixed grip, but for the life of me I can't seem to pull much of anything double overhand. Maybe I should just use mix grip for everything, but for whatever reason I would really like to increase my grip strength a bit. Body weight: 160 lbs Total time: About 1 hr 50 mins
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Post by metaldrummer on Sept 18, 2023 23:55:44 GMT -5
September 18th 2023 Dislocates BenchBar x 8 75 x 6 105 x 5 125 x 4 155 x 3 175 x 2 195 x 0 (Real close, just need to work on explosiveness off the chest I think.) Pin Press from Chest185 x 1 185 x 1 (Slow negative down)
165 x 3
Box Squats(TNG from around 225)
75 x 7 105 x 5 135 x 5 175 x 4 205 x 3 225 x 3 235 x 3 (Misloaded. This was supposed to be 255. ) 255 x 2 275 x 1 (Tng. Probably was good for 285 but decided to stop on a strong note.)
205 x 5 (Looser belt, full pause.)
More dislocatesGood session... New squat max, and I'm not far from a 200 bench. I think I will utilize pin presses for bench, especially from the chest because that's where I'm weakest at. I might be wise to do a deload next week and then maybe start an actual program for some of my lifts, or I might just deload for the rest of this week, I'm not sure. Currently my left shoulder is feeling a bit strained. Oddly nothing else is really bothering me, but I'm sure my shoulders would benefit from a bit of a rest right now.
Current Maxes
Bench: 185 x 2 Squat: 275 Deadlift: 315 OHP: 125 x 2
Body weight: 160.2 lbs Total time: About 1 hr 30 mins
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Post by metaldrummer on Sept 20, 2023 22:58:31 GMT -5
September 20th 2023
DE Box Squats (Full pause, focus on speed with a little over a minute rest between sets.)
75 x 6 105 x5 135 x 5 175 x 3 205 x 3 225 x 3 (Too slow) 195 x 3 195 x 3 195 x 3 195 x 3 195 x 3 195 x 3 185 x 4
This was actually an increase in volume from my previous DE squat day although I had to drop the weight a little bit to make sure my reps were more explosive. OHP and deads will be Friday. Was considering doing some arms, but I decided to wait and save some upper body strength for Friday hopefully.
Body weight: 162.2 lbs
Total time: About 50 mins
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Post by metaldrummer on Sept 23, 2023 0:10:20 GMT -5
September 22nd 2023DislocatesOHPBar x 8 65 x 5 95 x 4 115 x 2 130 x 1 (Current 1rm) 115 x 3 115 x 3 115 x 3 Deadlifts135 x 5 (Double overhand) 185 x 4 (Double overhand) 225 x 3 (Double overhand) 255 x 1 (Double overhand. Grips's still failing at around lockout. ) 245 x 1 (Double overhand. Barely.) 275 x 3 (Left over, right under.) 295 x 2 (Right over, left under.) 315 x 1 (Right over, left under.) 225 x 4 (Double overhand)
DB Rows
75 x 6 70 x 6
Pull-ups
BW x 4 1/2 BW x 4 + 2
DB Cheat Curls
45 lb Bar x 6 (Warmup)
45 x 5 right, x 4 + 1 left Reg. DB Curls40's x 5 + 2 (Negative on last rep.) 35's x 4 (Biceps are pretty gassed. lol) DB Shrugs65's x 10 More dislocates
Second week training 3 days... Fairly happy with this session. OHP went a lot better than the previous one and I was able to find a new max. Deadlifts went well also, although I'm still fretting about my double overhand grip as usual. Body weight: 161.8 lbs Total time: About 1 hr 50 mins
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Post by metaldrummer on Sept 26, 2023 0:08:23 GMT -5
September 25th 2023DislocatesBenchBar x 8 75 x 7 105 x 2 135 x 4 165 x 3 185 x 2 (Barely locked the second rep out. Felt like about 4 seconds. lol) Pin Press from Chest
195 x 0 (Yeah that ain't happenin today.) 165 x 3 165 x 3
Floor Skull Crushers with EZ Bar
65 x 4 65 x 4 65 x 4
DB Tricep Extensions
35 x 3, x 3 (A bit too heavy still I guess. lol)
30 x 10, x 7 + 2 + 1 (Left side was crapping out today for some reason.)
Box Squats(Tight belt, TNG from about 225.)
75 x 7 105 x 5 135 x 5 175 x 3 205 x 3 225 x 3 255 x 2 280 x 1 (Current 1rm by 5lbs. lol) 255 x 3 (Current 3rm by 10lbs.) 205 x 5 (Loose belt, full pause.) More dislocates
Ok session I guess considering that I didn't feel fully recovered from Friday. Squats went ok... 280 felt pretty heavy unracking, but strangely enough it felt like I had OK speed from the bottom which is a good sign. I probably had at least another 5lbs which would put me about 20lbs away from my all time max with good depth, and at a lighter bodyweight.
Body weight: 161.4 lbs Total time: About 1 hr 50 mins
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Post by metaldrummer on Sept 30, 2023 0:05:32 GMT -5
September 29th 2023 DislocatesOHPBar x 8 65 x 6 95 x 4 115 x 3 125 x 2 115 x 3 115 x 3
Box Squats (Full pause/sit on box except for warm up sets.)
75 x 7 105 x 5 135 x 5 175 x 3 (Full pause from here.)
205 x 3 225 x 3 245 x 3 225 x 3
Deadlifts185 x 4 (Snatch grip) 225 x 3 (Reg. Double overhand)
245 x 1 (Reg. Double overhand) 255 x 1 (Reg. Double overhand) 275 x 2 (Left over, right under) 295 x 1, x 1 (Right over, left under) 275 x 2 (Left over, right under) 225 x 4 (Reg. Double overhand)
Pull-ups
BW x 4 BW x 4 + 1
DB Cheat Curls50 x 4 right, x 3 + 1 left Reg. DB Curls40's x 6 35's x 6 DB Shrugs70's x 10 (Most I've used for this so far.) 70'x x 8
More dislocatesMissed Wednesday because I got a bit of a cold so I had to combine squats and deads. Body weight: 162 lbs Total time: About 2 hrs
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