T Nation

Red Queen's Relay Race


#1322

I’m thinking this is the source of the “farm boy strength” of yore.


#1323

2019-02-11

Incline Bench
135x5
155x3
170x3
185 3x3
170x5

Pendlay Rows
210 3x5

Zercher Squat
135x3
225x3
255x3
275x1

Low Bar Wide stance GM
195x5
205x5
215x5

Curl Bar Curls
95x5
105 3x5

Face pulls
50 3x15

Cable triceps Press-Downs
80 3x10

Forearms couldn’t handle any more on the zerchers. Not enough meat on 'em. Time for elbow sleeves to spread the pressure out. There were a fair few rude dudes in the gym tonight; no idea about space when someone is lifting. Some polite people as well, but the rude ones always stand out.


#1324

Ordered some elbow sleeves from markbellslingshot.com.

I got the size for skinny-armed people.

Those zerchers WILL get done.


#1325

2019-02-12

Sandbag (Gasper) to shoulder
100x6,4,4

Ab Wheel Rollouts (knees)
3x10

Not quite enough volume there, but I’d rather do too little extra work right now than too much. I want to work up to 5x10 and then move up to the Killyu sandbag.


#1326

2019-02-14
Sleeves arrived today. I should have gotten a size larger, I’m gonna punch myself in the face at least once putting these guys on.

I am overdone. Having trouble sleeping, appetite is gone and my body just thrums when I sit still.

I need a light week and to eat a ton when my appetite comes back.


#1327

Exchange the sleeves, I do that all the time with wrong size, rarely an issue.
Eat, sleep… train again


#1328

Current body weight: 190

I have no idea how that happened. I was sure I hadn’t been eating enough. I’ve averaged about a meal and a half a day for the last week.


#1329

That’s not a lot of food.
Sometimes I eat a meal and a half at lunchtime :poultry_leg:
Chow down


#1330

2019-02-15

Push Press
105x5
125x5
145x3
170x3
185x2
195x1
165x5,4
Kept my heels on the floor this time.

Front Squat
155x5
175x3
195x3
215x3
235x2
255x1
205x5

Dips
BWx10
+35x8
+60x8,6,6

Cable Rows
190 3x8


#1331

They might stretch a bit after a while


#1332

Maybe so, but they really are too small. I should have measured my arms before purchasing. They barely go over my forearms.

Lesson learned.


#1333

I agree with Clee just exchange them. I am sure it’s not the first time it’s happened.


#1334

2019-02-16

Sandbag (Gasper) Crush Good Mornings
100 3x10

1 Arm Planks
hand+feet 35 sec/side
elbow+knees 2x 35 sec/side

Elbows not happy after yesterday’s presses and felt unstable/painful on hand+feet. These planks are harder than one might expect.


#1335

2019-02-17

Deficit DL (2 Plates, DBL OH)
135x5
225x5
275x3
315x3
345x2
375x2 (hook)
415x2 (straps) (1st rep too far out, second was smooth)
375x5 (straps)

Z-Press (axle)
barx10
75x8
95x5
115x5
140 3x5 (PR[+5lb])

DL Rows
245 3x5
sloppy. don’t move up.

Dead start SSB GM (no belt)
155x8
185x8
195x10
Start from safety rails and dead stop each rep. Hard.

DB Hammer curl
55’s 3x5

Flex Dorsi Flex Chest supported row
210 3x8

Prioritizing DL over press since I reached milestone on press. DL went well. I need to pay more attention to the setup on the first rep. Consistently too far out front.


#1336

Well that’s interesting. And would explain how rapidly my strength and weight is coming back.


#1337

Very interesting. Previous conventional wisdom was that the nuclei gained during training had a “lifespan” of an x (unknown) number of years.

Supposedly, the same applies to fat cells…gulp…(pun intended).


#1338

Gotta drop my 24 hour gym membership or I’ll never make the necessary changes to my schedule to make it into the new gym I joined and have slowly been outfitting (for my own benefit, of course). I’ll take care of that tomorrow.

Forgot my wallet, didn’t make myself a lunch and I won’t borrow money, so today is a half-fast day (pun intended).


#1339

2019-02-19
W/U

Clean and Press
95x5
115x5
135x3
155x3
170x2
150x5

Pullups
2x8 (Fat bar)
4x8

SQ
155x5
185x5
215x3
245x3
275x3
305x3
275x5

High Bar GM
185 3x8

Close Grip Bench
200x5,5,4

Wanted to do squats first but the racks were full. One was empty by the time I was done pressing/pullupping


#1340

2019-02-21

Pullups
BW 10x5

DB Military Press
50’s 5x10

Bent Over Laterals
20’s 3x10

Reverse DB curls
30’s 3x10

Romanian DLs
200 4x10

Reverse Lunges
BW 5x10

Light day, hotel gym, just getting some blood moving around. Driving all day to see my boy at uni.


#1341

Enjoy the visit.
All my workout/training clothes are from my kids schools… and I never got a free T-shirt. Like Disney every tour ends at the bookstore.