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Post by dbunch on Jan 26, 2017 13:56:43 GMT -5
Ya - I've went down that rabbit hole already - I don't need to be pain free, just need to tone it down a notch or two so I can lift something. I dislike pain killers and don't take them until not doing so starts to incapacitate me.
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Post by dbunch on Jan 30, 2017 8:35:17 GMT -5
Sunday, January 29, 2017
Bench 2x10@135 2x8@185 2x6@225 3x5@250
close grip 2x10@200
Triceps band extensions 4x25
EZ Curls 3x5@115
Dumbbell Shrugs 3x20@100
Notes: LoL while in our world my bench is mediocre at best, I'm still pretty happy with my progress.
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Post by dbunch on Jan 31, 2017 11:43:55 GMT -5
Tuesday, Jan 31, 2017
Squats 2x5@145 2x5@195 1x5#235 1x3$285 1x1@315 1x5@235
Notes: 400mg ibuprofen - about 90 minutes before lifting. It felt pretty amazing compare to last time I tried to squat. I didn't completely get rid of the pain but it dulled it to the point where I wasn't Cringing in anticipation of the pain. I did 315 for a single which is not even close to my best but it is more weight than I had on my back in a long time. felling positive about my squats again for the first time in a long time.
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Post by dbunch on Jan 31, 2017 11:50:39 GMT -5
Just reviewed my logs and the last time I had any weight on the bar for squats was back in June / July and even then it was only in the high 300s. after that everything was in the mid 200s or lower. happy days
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Post by Ryan on Jan 31, 2017 16:00:02 GMT -5
great Dan, glad to see some confidence come through. All it takes is a good session to spark you.
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Post by dbunch on Feb 1, 2017 9:50:07 GMT -5
Thank Ryan, Lol it feels good to feel good about my lifts again. Im still not sure that 600 is in my future but I think I may get back to 500
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Post by dbunch on Feb 1, 2017 9:55:50 GMT -5
Wednesday, February 1, 2017
Leg accessory
Standing leg curl 5x10@35
Stiff leg deadlifts 5x10@135
Grip work
3in cylinder worked up to 165 on both hands - could have con more on my left but that was the max for my right
Notes: need to add some accessory work for legs going to try this for a while see how it works out.
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Post by dbunch on Feb 3, 2017 9:03:18 GMT -5
Friday, February 3, 2017
Upper
Bent dumbbell rows 3x15@100s
Lateral raises 3x10@25s
EZ Curls 3x10@65
Notes: The glutes were still a little sore from the last 2 days of leg work so I'm holding off on the deadlifts until Sunday, I'll do them with my bench
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Post by dbunch on Feb 5, 2017 7:25:43 GMT -5
Saturday, FEBURARY 4, 2017
Deadlifts
1x5@135 2x5@225 1x5@315 1x5@365 1x3@405 1x1@455 1x1@475 (ish) not quite a lockout
18in Axle DLs worked up to 330
Machine shrugs 3x10@450
Gripwork with the 2 inch ball worked up to 180
Notes: I normally don't train on Saturdays because I give platelets every other week. But, this was a bi week and I didn't get my DLs in It was really great walking into the and leisurely going through my training. I know my training suffers because I am constantly watching the clock during the week. Retirement, which is still 12 years away, will do wonders for my training.
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Post by dbunch on Feb 6, 2017 9:11:39 GMT -5
Sunday, February 5, 2017
Bench 2x10@135 2x10@185 3x7@235
Close grip 1x15@190 1x12@190
Triceps extensions (bands) 4x15
Triceps pull downs (bands) 4x20
EZ Curls 3x10@70
Reverse EZ curls 3x15@40
Notes: I didn't with my normal Sunday crew. they were not getting together until 3 and honestly I'm basically worthless in the afternoon. The advantage is I was able to start earlier so I was able to progress through my session at a more leisurely pace. I also got more set in. All that aside it still wasn't as much fun or as motivating as training with the guys.
other than that I really think my bench work is coming along. One thing I have noticed is that my point of failure use to be just off the chest, no it at the lockout.
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Post by Ryan on Feb 6, 2017 9:52:13 GMT -5
Dan, if you were failing off your chest before, you're likely just getting some strength back now and so the starting point slowness is going away. Of course there are other things you might be doing better now than you were before (back arch, hand placement, foot placement, etc), but with none of that stuff withstanding, your bench is just likely getting better because you're pushing it more consistently.
Odd though to hear of a raw lifter having trouble at lockout; that's typically a geared lifter problem area. But I may just have misread your post too.
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Post by dbunch on Feb 6, 2017 14:02:42 GMT -5
LoL - Ryan I guess I left out that Ive been making a conscious effort to add back, shoulder and arm training into my routine specifically to increase my bench. I have also changed up my grip, it is much wider now. I place my pointer fingers on the outside rings. Its as wide as you can go legally. LoL - I've also noticed (and so has my wife) is that my arms, chest and shoulders have gotten a lot more vascular Which is no small feet for and old fat guy.
And I don't know that lockout was the right term, it's more like the lasr 3 to 4 inches is where I fail now
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Post by dbunch on Feb 7, 2017 9:45:31 GMT -5
Tuesday, February 7,2017
Squats 2x5@145 2x5@195 3x5@225 1x5@195 1x5@145
Notes: Anymore I go into squat day with no more of a plan that lets hope for the best and do what I can. This was one of those day where I settled for what I could get. Nothing felt good but I was just happy to ge in there and move some weight.
I just have to remember two steps forward and one step back is still one step forward.
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Post by dbunch on Feb 13, 2017 9:04:56 GMT -5
Sunday February 12, 2017
Bench 2x10@135 2x8@185 1x5@225 2x5@270
Close grip 1x10@215 1x8@215
Triceps extensions thick band 4x20
Full lateral dumbbell raises- If some one has a better name for these let me know. basically it is a lateral raise where the weights meet at the top and bottom of the movement 4x20@10s
Strict press 3x10@bar
Notes: I had car problems which kept me out of the gym the end of last week so I didn't get in my deadlifts or upper body accessory work in. That is all fixed no and it looks like we should be able to get another 100,000 miles out of it.
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Post by dbunch on Feb 14, 2017 8:17:33 GMT -5
Tuesday, February 14, 2017
3x5@145 3x5@235 2x10@145
Notes: Fake it till you make it.
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Post by dbunch on Feb 16, 2017 13:46:46 GMT -5
Thursday, February 16, 2017
Upper accessory
Bent dumbbell rows 3x8@130 - broke down and used straps
Reverse Flies 3x12@40s
Lateral raises 2x10@25s
notes: shoulders felt stiff call it good
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Post by dbunch on Feb 20, 2017 8:31:34 GMT -5
Sunday, Feb 19, 2017
Bench 2x10@135 2x8@185 1x6@225 3x6@250
Close grip bench 1x12@200 1x10@200
Band triceps extensions 4x20 W/thick band
Notes: called it good, took advantage of the warm weather to clean my gutters
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Post by dbunch on Feb 27, 2017 13:26:41 GMT -5
Sunday, February 26, 2017
Bench 2x10@135 2x8@185 1x6@225 1x4@265 2x4@285
Close grip bench 2x6@230
Dumbbell rows 3x15@80s
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Post by dbunch on Mar 13, 2017 8:25:23 GMT -5
Sunday, March 4th 2017
Bench 2x10@135 2x10@185 1x8@205 1x8@235 2x5@270 1x4@270 - my wrist wrap popped off after the second set - threw off my game
Close grip 2x5@240
Triceps extension heavy bands 3x20
DL Double overhanded no belt 1x1@415
Dumbbell Rows 3x10@100s
Notes: The deadlift was me being a jerk. one of the guy I train with on Sunday (lol - make of the can) out lifts me on everything except the squat (and with my hip lately he beats me there now too)and the Double overhand deadlift. I was in-between movements and he just missed the lift so I decided to go over and do it just to be a wanker and get a small victory.
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Post by dbunch on Mar 13, 2017 8:55:46 GMT -5
Sunday march 11, 2017
Bench 2x10@135 1x8@185 1x6@225 1x4@250 1x3@275 2x2@300 1x1@300
Close grip 2x6@240
Dumbbell rows 2x12@100s 1x15@100S
Triceps extensions heavy bands 3x20
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Post by dbunch on Mar 27, 2017 16:38:05 GMT -5
Sunday, March 26, 2017
Bench 2x10@135 2x10@185 3x8@225
Close grip 1x10@180 1x6@180
Dumbbell Rows 3x10@110
Notes: I been slacking over all lately and I want to try to get back into an better routine.
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Post by dbunch on Apr 18, 2017 10:14:22 GMT -5
Not dead, still lifting, but not doing anything worthy of noting hear.
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Post by Ryan on Apr 18, 2017 20:11:35 GMT -5
good to hear
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Post by dbunch on Apr 19, 2017 12:52:50 GMT -5
LoL - thanks, Ryan
I think I know what part of my has been. I haven't have anything to train for in several years. This allowed me to lose my focus and just drift in my training when I trained at all. For this reason I'm going to sign up fro the Strict curl in June here in Omaha. lol, yes the strict curl. At the very least it will give me something to train for.
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Post by dbunch on Apr 25, 2017 16:26:39 GMT -5
Well I figure I need to post my training or not so here we go.
4/25/2017
Squats 1x10@Bar(55) 1x10@145 1x10@195 1x5@195 1x5@145
prone leg curls 3x15@40
Notes: I'm tossing around the idea of competing in a full meet in June. while I cant really squat much weight anymore I can still hit depth. I realized it been almost 2 years since I've stepped on the platform. I've never been good at training for training for training sake I need something to train for. So we'll see
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