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Albinos Are Stronger Than Most Girls. SCIENCE!

2019-05-14

WU/Activation
15 min.

Good Girl/Bad Girl
100 2x15 (ad/ab/ductors still sore.)

High Bar Squat
135x5
185x5 (double bounce)
225x5(double bounce)
265x3
295x2
325x1
340x1 (PR +5)

Box Squat (low bar, just below parallel)
255 3x5

High Bar GM
185 2x8
Low Bar GM
185x6

Ab Wheel from knees, 2-count pause
3x8

DB Hammer Curl
55’s 3x5

Managed to squeak-fart on the last rep of each set of HB SQ, right in front of a pretty woman in the next rack. Suuuuwahhhhvey. Good session otherwise.

Been having a lot of pain in my left hip.
I wear my wallet on that side, I sit for work all day and have a 3 hour round trip driving commute.
Took it out of my back pocket.
Hip feels immediately better
Hurrr.

1 Like

2019-05-15

Axle OHP
75x5
95x5
115x5
135x5
155x3
170 5x1 (PR)

Axle Seated Pin press from Forehead
165xFAIL
145x5
155 3x5
Much harder than reg. bar for some reason. I have a tougher time gripping the axle. Took me until the second set of 155 to relearn how to get tight for the lift. I think I’ll get the 165 next time.

Pullups
BWx5
+30 6x4

Seated DB Press
60’s 2x8
55’sx8

Triceps cable pressdowns
85x10,8,8

Every last bar in the gym was being used tonight, except for the axle.

1 Like

Feel good today. I think I’m right-sizing volume overall, so it’s not grinding me down.

Looking forward to DLs and sandbag tomorrow. Gonna have a go at doing reps with the 150 sandbag. I figure if I can lift it chest-high 5 times in one set, I can start trying to throw it over my shoulder. Once I can do that, it’s time to buy the 200lb-capacity sandbag. That’s my real goal.

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Lord, let this day end so I can go deadlift.

2019-05-17

W/U 10 min.

DL (all sets dbl overhand)
135x5
225x5
315x3
365x1
405x1 (belt on)
435x1 (straps,belt)
405x1(straps, belt)
315 2x3

Sandbags
100 2x over shoulder
+
150 2 x shoulder height
8 rounds

Suitcase DL
150 4x15 sec (L/R)

Hamtractor Machine
195 3x10

EZ Bar Curls
110 3x5

Always a good feeling to know you could have done more on DL.

The only thing I don’t like about any of the gyms I frequent is that there is no room to do weighted carries. I’d really like to do trap-bar farmers, suitcase and waiter’s walks. Maybe I can finagle something…

Used this to do the suitcase hold. I want to do walks with it. The weights are spaced better for walking than a dumbbell and the bar is short so it won’t smack things on turns, plus you can load it heavier than most gyms’ heaviest dumbbells.
hammercurlbar

You might warn a guy(s), when you change your pic., and re-name your thread…
I’m sure if I read more(at all) I’d understand the “Red Queen” reference. I’m certain it’s terribly clever.

Sounds like you’ve got a good groove going with Axle press, DL’s and sandbag stuff, along with the rest of it. Glad to see it.

Z

2019-05-19

W/U
3x25 (circuit) of
Face pull 40
Overhead triceps extension 40
Bench Press 65

Which led to a disappointing
Bench Press
135x5
165x5
195x1
165 5x5

Incline Bench Press
135 5x5

Flex Row Machine
180x10
210x10
225 3x10

Skull crushers
70 4x10

That warmup tired the tiny stabilizer muscles in my shoulders and those weights were literally all I could do. It should get better as the stabilizers get in shape. Hurts my little ego, though.

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Shoulders still feel dudgeoned and deep-sore.

Hope they’ll be cool for Wednesday…

2019-05-20
W/U
hip thrusts
GG/BG machines 100 3x15
Piriformis stretch and activation

High Bar Squat
135x5
185x5
225x5
255x3
285x3
Belt on
315x2
325x2,1

Box Squat (2" below parallel)
255 3x3

GM(close stance, low bar)
195 3x6

DB Hammer Curl
55’s 3x6

AB wheel(knees)
3x10

Rough day at work, cut back on some reps. Felt like just about the right amount of work.

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Gave an absolutely awful squat spot to a woman using the SSB and some aerobic steps to box squat on last night. The steps kept me so far back off the bar, I couldn’t help her stand back up until I stepped up on them.

Quite embarrassing.

For my own box squats, the gym has some wooden boxes and a set of compressed rubber shavings squares which stack nicely. I set it up right in front her before she started hers, but she was dead-set on using those aerobic steps. Took 15 minutes getting it together.

2019-05-22
W/U? Not even

OHP
barx15
95x5
115x5
135x5
155x3
175 3x1
145 4,4,3
95x15,12
95 (close grip) x 15

Pullups
bwx5
+35 5x4
bwx8,8,6+3

Seated Neutral Grip pull downs
90x20
100 2x15

Got in late to the gym and couldn’t futz with a bunch of changes, so stayed in the same place (mostly) and worked the hell out of the lift.

1 Like

2019-05-24

High Bar SQ
135x5
185x5
225x5
255x5
285x5
315x3
245x10
I’m pretty sure I’ll be able to single 345 solidly next squat session.

“Speed” DL (dbl overhand)
315 7x3

Sandbag Over the Shoulder
100 8x4
These are getting easier. Able to toss the sandbag higher.

Sandbag Shoulder Carry - 50ft
150 2R/2L
Hard. These carries are a skill and the sandbag is awkward.

Barbell Curl
110 3x6

HamTractor
210 3x10
Easier than I figured they would be. Last two reps of last set iffy. Keep the weight here next time.

2 Likes

2019-05-25

Bench Press + Halting DB Row
barx15, 70x6(r/l)
135x5, 70x6(r/l)
165x5, 70x6(r/l)
195x5, 70x6(r/l)
225x1 70x6(r/l)
This was surprisingly easy, given last week’s pitiful showing.
Slingshot on
225x3
245x1
255x1
SS Off
205x4,3
135x18

Flex Dorsi Flexor row
240 3x8

Incline DB Press
70’s x 8, 6, 6

Skull Crushers
85x10,10,8

Face pulls
70 3x15

Straight Arm Pulldowns
80x10,10,8

I’ve got a dead zone in the front and back movement pattern on the right side. BP stalls on the right about 3/4s of the way up and so do rows. Very weird. Feel like I’m working through it with the slingshot and the halting row.

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I wish I could do this for a living and make the same money I do at my job.

1 Like

2019-05-27

Squat
barx10
135x10
185x5
225x5
265x5
295x3

Ab Wheel (knees, no hip bend)
4x10

Box Squat
255x3,5,5
265x5

Over Head Press
95x5
115x5
135 4x5

Pullup
BW 6x5

EZ Bar curls
110x4
85 2x8

Wasn’t feeling squats. Took it down a notch today. Wanted some extra work on presses anyway.

Those presses were fast. Each one started from a dead stop. Bodes well for Wednesday - I don’t think those sets will negatively affect my press workout.

Note to self: leave burnout sets to end-of-session.

1 Like

2019-05-29

Overhead press
barx20
95x5
115x5
135x5
155x3
170x1
180x1
170x2
155x4
135x6

Pullups
BW x5
+20x5
+35x3
+50x3
+70x2
+90x1
+50x5
+35x5

Decline Close grip Bench
185x5
205x5
225 3x3
185x8

DB Presses
60’sx8,7,6

Neutral Grip Pulldowns
140x15
135 3x15

DB Presses put a knife in the back of my left shoulder. Weird.

2 Likes