T Nation

Another Day at the Bar


#1201

Had to give em up because, well, you know.


#1202

Pictures or it didn’t happen!


#1203

Whoa there! I got standards.

I only provide pics of that stuff for money.


#1204

IMG_2017


#1205

2018-11-18

10 min warmup

SQ
135x5
165x5
195x3
225x3
265 3x3
245x8

OHP from rack
95x5
115x5
135x3
145 3x3

Strict Pullups
8x3sets

Dips
BW+45 5x3 sets

Quicky tonight. Stuff to do.


#1206

I was going to do 140 for overhead press, but 135 was not too hard and I got 145 for the first set of 3 last time I did it so I went 145. Last rep of the last set was really sssssllllloooooowwww, but I made it without any body english. I should have done an AMRAP back-off set, like on squats, but I didn’t think of it.

I may use AMRAP back-off sets as volume instead of supplementary exercises. Since I cycle through 4 different movements for push pull and legs each, AMRAP may serve in place of supps and reduce set up/work avoidance time in the the gym.

Strained something in my lower belly again, right side this time. I’m not being consistent enough with core work. Until I am, this is likely to keep happening.


#1207

2018-11-20

warmup 10 min

SSB Squat
1 Plate/SIde x5
1Plate + 15/side x5
1 Plate + quarter + 5/Side x 5
2 plates x 3
2 plates + 15 3x3

Seated SSB GM
1 plate+ quarter + 5/side x 8,8,10

CG Floor press
135x5
165x5
195 3x3
160x10

1 ARM DB strict row
95x6,6,6,6,6

Rear DB lateral raises
20’s 10x 3 sets

Curl Bar CURLZ
35+2.5/Side 5 x 3 sets

Face pulls
50x15,15,15

Triceps press downs
70x15,15,15

Trap bar farmer’s walk
2 plates/side x 100 feet x 3 trips.

Farmer’s walk for giggles. Not so funny at the end of them. Only have a 25 foot space to walk in, so had to slow and do turns. Sometimes I put it down.

Added 20 lbs on SSB SQ since last time. I could have gone 10 lbs higher easily.
Don’t know that I’m getting anything out of the SSB seated GMs. Don’t really feel them. I think if I had a long torso, they might be more useful to me, but I have long legs instead. I had planned to do sumo DLs because they make my SQ better and my DL better, but I didn’t for some reason. Gotta figure out my movements and stick with them for 4-6 cycles before changing.

Some fine looking ladies just a little younger than myself in there today.
Very motivating.


#1208

Oooooh, those farmer’s pounded the upper mid back and walking support muscles. Already sore.

Excellent.


#1209

2018-11-23
Legpress
235x5
265x5,5

Bulgarian split squat
80 x 5,5,5

There were hilarious. Wobbly, floppy and falling over.

1-arm db press
40x5
50x5
60x5
70x5,3,4
55x12

Chinups
45x3,3,3
Be x 5,5,8,6,5

Hotel gym. Leg press machine has you start with feet close to ass, so I scooted the seat closer to just make it a deep squat motion. 265 is as high as the stack went. Turned out to Be pretty tough to get the weight moving.

Weighing 185 today. Explains why pullups feel a little harder.


#1210

2018-11-24
Another hotel Gym. Heading home from seeing our son.

Cable Good mornings
160 8x3 sets

legups
10x3 sets

Hammer DB curls
40’sx5
45’sx5
50’s 5x3 sets

Bent laterals
20’s 12x3 sets

Face pulls
50 15x3 sets

Didn’t feel like I really worked out yesterday. It all feels odd not to use a barbell. Can’t wait to get a barbell back in my hands. I want to do some pulling.


#1211

2018-11-26
Warmup 5 min

FR SQ
115x5
145x5
175x3
205x2
225 2x4 sets
225 x pulled something real good in my right leg.
SS with
Bent leg raises
8’s between FR SQ sets

PP from rack
115x3
145x3
170 3x3
150x8
SS with
BB rows
190 5x5 sets
190x9

Stiff legged DL (bar starts over toes, dbl overhand)
255 5x3 sets

Close Grip BP
175x5,5,2,1

Lateral raises
25’s 8x3 sets
SS with
Band pullaparts
12x3 sets

Hurt, not injured. Some muscle that runs from the inside and back of the knee up to the pelvis. Careful air squats will probably help fix it. Might have avoided this with a longer warmup and smaller jumps in weight, but maybe not. I’ve been pushing hard.

Could still deadlift as long as I didn’t bend the knee too much. I wanted to do sumo today and tried it out, but it was a definite no-go.

SLDL started over the toes and ended there. For me, it’s about 4 or 5 inches off-centerline. It’s a mechanically disadvantageous position to pull from and I’ve never done it like that before. Probably been doing them wrong all these years. Grip was difficult, indicating I’m reaching a burnout.

Time for an easy cycle.


#1212

Just because my best days may be behind me hardly means there aren’t some damned good ones in front of me.


#1213

2018-11-28

DL
135x5
185x5
235x3
275x2
315x2
345x1
375x1
405x1 (mixed grip) MILESTONE REACHED
325x8

Incline Bench
135x5
155x5
175x3
185x1
195x1
200x1
160x8
SS with
Neutral Grip Pullups
BWx5
+25x3
+45x3,3,3,3,3
BWx10

KurlBarr Kurlz
Plate/side x 4
35+5/Side x 5,4
SS with
Bent laterals
20’sx13,13,13

I don’t know what I did differently coming in, but none of this was all that hard. Well, the top deadlift was, but not as hard the 345 DL I did as a top set not all that long ago.


#1214

Congrats on the milestone!


#1215

Congrats on the milestone!

Thanks! Felt good to be back to pulling manlet-sized weights again. Now I want to start making it faster and add reps.


#1216

Accidentally bought a quart of half and half instead of a quart of milk to have with lunch today.

Wear your glasses when spending money, kids.

Down the hatch it went.


#1217

And it tasted wonderful too!


#1218

2018-11-30

SQ
bar x many
135x5
185x3
225x by 1,oow, 1, ow
screw it.

Pause SQ (3 count)
185 5 x3 sets

OHP
115x5
135x3
150x1
160x1
130x8

1 Arm DB Row
100 6x3 sets

CG BP
170 5 x3sets

Right leg wasn’t having anything above 185 on squats. That’s an improvement over a few days ago, but still very frustrating. So I tried to make the lighter weight a bit harder with pauses.

Could have got maybe 10 lbs more on OHP, but I decided to stick with a small victory for the time being.


#1219

2018-12-02

Giggles day
Trap bar deadlift
1 plate/side x5
2 plates/side x5

Farmers Walk (30 ft)
2 Plates + a 35/side 5 rounds

Hang Power clean + 2 split jerks
135 x 1
155 x 1
165 x 1
175 x 1
185 x 1

Hang Power Clean
165 3x3

Face pulls (BW in a TRX rig)
10, 10, 10

That was fun. I wish I had a longer runway to do the farmer’s walk, but something is better than nothing.


#1220

2018-12-3
Warmup

SQ
135x5
185x5 so far so good
225x3 still no pain
275 x2 and pulled the same muscle in the other leg.

tried high box squat, but it was no go either.

High clean pull
205 2x5 sets

Flex hamstring Curl machine
185 10x3 sets

Flex Leg extension Machine
120 10x3 sets

Flex Shoulder press machine
120 10x3 sets

Fat bar pullups
BWx8,5,4

I might be tryna squat too often. I was outa sorts all day, shoulda just skipped the gym today, maybe