T Nation

Light Squats and Mediocre Kung Fu

I have done widowmakers before at 100, but never really tried going past 21 or 22 reps. At the lower weights it’s like…each individual rep is fairly easy, but the cumulative effect just kinda sucks.

2 Likes

Uh oh, getting serious now. Bumped the topset up to 85 and then tripled it…the last rep was a legit RPS 2.5, but once I got it to my eyeballs there was no way I was going to give up on it. Think 85 will have to be my TM going forward. Still overachieving a bit on the backoff sets as well.

  • Standing Barbell Shoulder Press (OHP)

    • 35 kg x 5 reps
    • 42.5 kg x 5 reps
    • 50 kg x 5 reps
    • 57.5 kg x 3 reps
    • 65 kg x 3 reps
    • 75 kg x 1 reps
    • 85 kg x 3 reps
    • 70 kg x 8 reps
    • 65 kg x 8 reps
    • 60 kg x 8 reps
  • Ab Wheel (standing)

    • 12 reps
  • Seated Dumbbell Shoulder Press

    • 22 kg x 6 reps
    • 26 kg x 6 reps
    • 30 kg x 6 reps
    • 34 kg x 8 reps
    • 24 kg x 10 reps
  • Standing Dumbbell Upright Row

    • 10 kg x 12 reps
    • 10 kg x 12 reps
    • 10 kg x 12 reps
    • 10 kg x 12 reps
    • 10 kg x 12 reps

The ab rolls continue to suck, not really fully recovering from them from one day to the next.

9 Likes

Burgers continue to do their job in here I see.

Now you just made me hungry for a burger.

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My work here is done.

I am very pleased to hear this but would be much happier to see it😉

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I am just not photogenic like all y’all bitches.

2 Likes

Bro, do you even bro? Still going after quality over quantity, but it might be that I need to start going more heavy and explosive once in a while.

  • Machine MTS High Row

    • 50 lb x 10 reps
    • 60 lb x 10 reps
    • 70 lb x 10 reps
    • 80 lb x 10 reps
    • 60 lb x 10 reps
    • 60 lb x 10 reps
  • Muscle-Up

    • 1 reps
  • Pull-Up

    • 5 reps
    • 6 reps
    • 7 reps
    • 8 reps
    • 9 reps
    • 10 reps
    • 1 reps (35 seconds)
    • 1 reps (35 seconds)
  • 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
    • 140 lb x 20 reps
    • 90 lb x 20 reps
  • Ab Wheel (standing)

    • 10 reps
  • Preacher Curl

    • 30 lb x 10 reps
    • 40 lb x 10 reps
    • 40 lb x 10 reps
    • 30 lb x 10 reps

Those last two pull-ups were felt in the rear delts as soon as I was done with them, which I guess means I haven’t been hitting that spot very well and have to do this more frequently.

The ab rolls…shit. It is really hard to recover from these in 24 hours, so they aren’t getting easier.

9 Likes

Pretty good day, happy with all the topsets. Told myself if the rep at 140 was good that I would attempt to double it. First one…good. Second one…ah hell naw. Not that close, but not out of the realm of possibility, either. Whatever, any time I hit 140 is a good day. Incline and dumbbell stuff was also an improvement over the last several weeks.

  • Decline Barbell Bench Press

    • 55 kg x 5 reps
    • 67.5 kg x 5 reps
    • 80 kg x 5 reps
    • 95 kg x 3 reps
    • 110 kg x 3 reps
    • 122.5 kg x 1 reps
    • 135 kg x 1 reps
    • 140 kg x 1 reps
  • Barbell Incline Bench Press

    • 45 kg x 5 reps
    • 55 kg x 5 reps
    • 65 kg x 5 reps
    • 75 kg x 3 reps
    • 85 kg x 3 reps
    • 95 kg x 1 reps
    • 110 kg x 3 reps
    • 80 kg x 8 reps
  • Ab Wheel (standing)

    • 10 reps
  • Dumbbell Bench Press

    • 20 kg x 6 reps
    • 25 kg x 6 reps
    • 34 kg x 6 reps
    • 38.5 kg x 6 reps
    • 45 kg x 8 reps
8 Likes

Squat day today after a day off yesterday, but I kept it easy and called it early…some kind of minor nerve issue in my upper glute/lower back. Topset moved fine on the squat, might be able to bump back up to 160 soon.

  • Barbell Squat

    • 60 kg x 5 reps
    • 80 kg x 5 reps
    • 90 kg x 5 reps
    • 110 kg x 3 reps
    • 125 kg x 3 reps
    • 140 kg x 1 reps
    • 155 kg x 1 reps
    • 100 kg x 5 reps
  • Pull-Up

    • 12 reps
  • Leg Press

    • 135 lb x 15 reps
    • 225 lb x 15 reps
    • 225 lb x 15 reps
    • 225 lb x 15 reps
    • 225 lb x 15 reps
    • 225 lb x 15 reps

Didn’t do crap for backoff sets, kept the leg presses super light and dropped the Ab Rolls. Might be the rolls are causing this nerve issue, will have to test tomorrow or the next day.

7 Likes

Nice work in here, as usual!

Couldn’t help but notice this:

Careful there, my friend: I was an idiot once and ended up being forced to lay off squats and deads for like 6 months, with PT 3x weekly during far too much of that layoff. It was awful.

Okay, end of cautionary tale. Again, nice work!

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Been there, more than once in fact. I have had my back blow up so bad I essentially could not walk for 5 weeks. So yeah, I am pretty wary of these kinds of things…this one feels more like a simple pinching of a nerve, probably overworking the lower back with the daily rolls.

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Press Day comes back around again. After tripling 85 last time (and now moved my TM there), I knew I was going after 87.5. Doubled it. I had a bit too much of a knee wiggle on the first rep - good enough for bro lifts, but not super strict - but the second rep was solid. Anyway, that is a best for this year, and only the second time ever I have doubled that weight. Pleased.

  • Standing Barbell Shoulder Press (OHP)

    • 35 kg x 5 reps
    • 42.5 kg x 5 reps
    • 50 kg x 5 reps
    • 60 kg x 3 reps
    • 67.5 kg x 3 reps
    • 77.5 kg x 1 reps
    • 85 kg x 1 reps
    • 87.5 kg x 2 reps
  • Upright Barbell Row

    • 60 lb x 12 reps
    • 60 lb x 12 reps
    • 60 lb x 12 reps
    • 60 lb x 12 reps
  • Ab Wheel (standing)

    • 17 reps (PR)
  • Handstand Push-Up

    • 5 reps
    • 6 reps
    • 7 reps
    • 8 reps
    • 12 reps
  • Muscle-Up

    • 3 reps
    • 2 reps
  • Seated Dumbbell Shoulder Press

    • 22.5 kg x 6 reps
    • 24 kg x 6 reps
    • 29.5 kg x 6 reps
    • 34 kg x 6 reps
    • 29.5 kg x 8 reps
    • 25 kg x 6 reps

Those ab rolls are just murder. Possibly worse than widowmaker squats.

9 Likes

Heretic!

(But I’m not yet to standing ab wheels… I speak out of turn.)

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I might be exaggerating. But only slightly.

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Solid press dude!!!

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Mate, I don’t recall summoning you here. Was trying to sneak past you while you weren’t looking.

2 Likes

Funnily enough I’m on the treadmill now warming up for a push day

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Probably better if you just spend some time with your new lady, I hear she misses you already.

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One can only hope. Actually staring at her ex doing a chest day which is mildly weird and strange. Should be a great workout :joy: