That is fighting talk in some gyms. Lol 
2 Likes
Bonus squats today. Low intensity. Slept poorly and feeling pretty low energy, so pretty okay with getting a decent single at 160. Should be close to an attempt at 165. Everything else was just extra whatever. Also did some interval stuff on the dreadmill.
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Barbell Squat
- 20 kg x 3 reps
- 60 kg x 3 reps
- 80 kg x 3 reps
- 100 kg x 3 reps
- 120 kg x 2 reps
- 140 kg x 1 reps
- 150 kg x 1 reps
- 160 kg x 1 reps
- 100 kg x 5 reps
- 60 kg x 10 reps
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Muscle-Up
- 2 reps
- 3 reps
- 6 reps
- 4 reps
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Leg Extensions
- 30 kg x 10 reps
- 30 kg x 10 reps
- 30 kg x 10 reps
- 30 kg x 15 reps
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Pull-Up
- 8 reps
- 8 reps
- 8 reps
- 8 reps
7 Likes
Had some really nasty pain in my left hip (in the muscle I think) on Sunday, probably because I have been opening up my hips more recently on my squats. Or maybe it is the stupid dreadmill. Ouch. Good to have an off day yesterday, and it is back to feeling okay-ish today. Will have to keep an eye on it.
Kinda okay pressing day today. Still trying to do â531 BBB AMRAP Week 3 onlyâ style with weights I can do for less than 10 on the topset. Simultaneously okay with and disappointed with the results. I mean, 7 or 8 is what I was hoping for, but part of me knows I should be able to do 10 here. Just because.
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Standing Barbell Shoulder Press (OHP)
- 30 kg x 5 reps
- 40 kg x 5 reps
- 45 kg x 3 reps
- 60 kg x 5 reps
- 65 kg x 3 reps
- 75 kg x 8 reps
- 50 kg x 10 reps
- 50 kg x 10 reps
- 50 kg x 10 reps
- 50 kg x 10 reps
- 50 kg x 10 reps
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Seated Dumbbell Shoulder Press
- 20 kg x 6 reps
- 25 kg x 6 reps
- 30 kg x 6 reps
- 34 kg x 6 reps
- 20 kg x 12 reps
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Handstand Push-Up
- 10 reps
Picking up the DBs and pressing them for the first time in years is less than ideal after all the other work, but I am trying to mix things up a little.
7 Likes
Easy deadlift day. Hips and posterior chain still a bit lit up, so not doing anything crazy here.
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Barbell Deadlift
- 70 kg x 5 reps
- 90 kg x 5 reps
- 110 kg x 3 reps
- 130 kg x 2 reps
- 150 kg x 1 reps
- 170 kg x 1 reps
- 190 kg x 1 reps
- 110 kg x 10 reps
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Barbell Incline Bench Press
- 40 kg x 5 reps
- 50 kg x 5 reps
- 60 kg x 4 reps
- 70 kg x 3 reps
- 80 kg x 3 reps
- 90 kg x 2 reps
- 100 kg x 1 reps
- 110 kg x 1 reps
- 117.5 kg x 1 reps (PR)
- 60 kg x 10 reps
Had no intention of even doing inclines after having just done pressing yesterday, let alone attempting a PRâŠbut there you have it.
9 Likes
Complete Bro Day today. Would normally have squatted, but my creaky bones are telling me to wait another day.
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Pull-Up
- 5 reps
- 6 reps
- 7 reps
- 8 reps
- 9 reps
- 10 reps
- 15 reps
- 10 reps (btn)
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Isolateral Plate Loaded Row
- 90 lb x 8 reps
- 140 lb x 8 reps
- 180 lb x 8 reps
- 230 lb x 8 reps
- 180 lb x 15 reps
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Muscle-Up
- 3 reps
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Machine MTS High Row
- 20 kg x 10 reps
- 20 kg x 10 reps
- 25 kg x 10 reps
- 30 kg x 10 reps
- 35 kg x 10 reps
4 Likes
Ugh, bad day today. Recovered enough with the hip issue to do the squats today, but I donât think I have been eating enough this week to support what I am trying to do (about a kilo down from my average weight). I was expecting 5 or 6 on the topset, but when I hit number 4 it felt like all my strength suddenly left my body. Couple hours later and I still feel like a bowl of pudding.
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Barbell Squat
- 60 kg x 5 reps
- 70 kg x 5 reps
- 85 kg x 3 reps
- 105 kg x 3 reps
- 120 kg x 3 reps
- 145 kg x 4 reps
- 100 kg x 5 reps
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Leg Press
- 225 lb x 10 reps
- 225 lb x 10 reps
- 225 lb x 10 reps
- 225 lb x 10 reps
- 225 lb x 10 reps
- 225 lb x 10 reps
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Seated Leg Curl
- 30 kg x 10 reps
- 35 kg x 10 reps
- 40 kg x 10 reps
- 30 kg x 10 reps
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Ab Wheel (standing)
- 5 reps
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Leg Extensions
- 70 lb x 8 reps
- 50 lb x 8 reps
- 50 lb x 8 reps
- 50 lb x 8 reps
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Muscle-Up
- 2 reps
- 2 reps
- 2 reps
- 2 reps
I need to either accept this state of affairs, or eat more. Fairly annoyed with myself.
4 Likes
So is the weight loss intentional?
1 Like
No, at least not consciously. I am aware of the fact that I have a bit too much fluff around the middle, so subconsciously I will make a series of less than great choices over the course of a few days. I am overall pretty good at maintaining when I want to, accounting for normal peaks and valleys. But going into what was supposed to be a brutal squat day when I am in one of the deeper valleys is a mistake.
I could solve this all by just eating everything in sight.
1 Like
I was gonna say that pairing your âprogramâ with a caloric deficit does not sound like a match made in heaven.
You know what to do!
1 Like
No, it isnât. A little bit is fine, but sustained over a few days is bad. Love how you put âprogramâ in quotes like that, lol.
Continue to not eat enough and then bitch about it later? Okay!
2 Likes
Dunno how else to describe it. Either way, it works for you, so thatâs all that matters, right?
Exactly!
1 Like
Great work, but howâs Bob doing?
Bob is doing extremely well by virtue of the fact that I have not laid a hand on him since June. I currently donât have enough space for him, so he just stands there as a decoration. Plus I have a small inkling that he may have been responsible for some of my elbow issuesâŠbecause I donât seem to have those any longer.
1 Like
he better not be mocking you. I will come and beat him up myself
1 Like
Took the whole weekend off to pout and reflect on how much I suck. And then Monday comes around and I still suck.
Press Day. And not because a certain someone else who shanât be named also recently had a press day and made a big show of it. Anyway, I donât fucking know any more. My top-end strength is balls right now, and it doesnât make sense to me (not sure I had 85 in me, and really didnât want to fail a rep today). The sub-max stuff is okay, even if it could be a little better. Kinda stumped. On the other hand I went over and repped the 36 kilo DBs afterwards, which was pretty good when being out of practice and a bit fatigued already. So I dunno. Might be something mental going on.
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Standing Barbell Shoulder Press (OHP)
- 20 kg x 5 reps
- 30 kg x 5 reps
- 40 kg x 5 reps
- 50 kg x 3 reps
- 60 kg x 2 reps
- 70 kg x 1 reps
- 75 kg x 1 reps
- 77.5 kg x 1 reps
- 80 kg x 1 reps
- 82.5 kg x 1 reps
- 72.5 kg x 10 reps (this was tough)
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Seated Dumbbell Shoulder Press
- 18 kg x 6 reps
- 25 kg x 6 reps
- 29 kg x 6 reps
- 36 kg x 8 reps
- 27 kg x 10 reps
- 20 kg x 10 reps
This all conveniently ignores the fact that I am aiming for shit that I was 4 kilo heavier for a year ago, but thatâs how I roll.
9 Likes
Bring in a proper deload week soon then?
Still seeing superb work in here fella.
1 Like
Have you seen @mnben87 âs recent press day?
I think Iâm gonna remove OHP all together just too much pressure around this place
3 Likes
Deload? I donât understand that word. I mean, I took the whole weekend off!
Why would I do that, I am already having an existential crisis. Besides, I seem to remember he does some tiny little cheat, which of course is the entire explanation behind his superior press.
Yeah, I should just pick one exercise that I am really good at and do that five days a week just to rub yâalls faces in it. I would just have to figure out which exercise.
6 Likes
Iâd love to still be doing that. Donât get a coach, he might be mean and doesnât understand your need to assert dominance to internet strangers and as a consequence may have you work on weaknesses and shit.
6 Likes
Exactly! The best thing to do about weaknesses is to pretend you donât have them, and then just concentrate on becoming awesomer at other things.
3 Likes