Go for it. Goals are awesome.
Do you want or plan to keep the same body weight through these goals?
Go for it. Goals are awesome.
I’d like to stay the same weight, but I’m just following my appetite these days. If I gain and hit the goals, cool. If I hit the goals without gaining weight, even better.
Low-Bar Wide-Stance GM
Close grip Bench
Took a long time tonight. Had to delay sets so other people could watch themselves work out in the mirror…
145 3x3 (PR+5lbs)
Miscalculated the weight on the axle and so did two sets 10 lbs too low. Still managed a 3x3 at proper weight
Flex Dorsi-Flexor row machine (low handles)
DB Hammer Curls
I’m used to doing these after doing something heavy (SQ/DL), so I think my CNS wasn’t leveled up right away.
DL tomorrow. Got a spine adjustment today and the practitioner advised me not to load my spine with DLs. It was a big clunk in the lumbar area - so pronounced that the lady asked me to wriggle my hips right afterwards to make sure I wasn’t damaged. She was quite literally scared she’d injured me.
Nah - didn’t even hurt and it’s not unusual for me. It was just unusual for her.
405 3x2 (straps)
Did a much better job on setup. Bar stayed close. Gonna try to triple on at least one set next time. Ultimate outcome desired is a set of 5.
260 (~65%) 3x3
260+medium band 3x3
Wrapped band over bar and stood in the loops. Didn’t actually add much at all to the top. Band gear for the DL platform is really a clusterfuck; wrong placement and getting the band ends in and out of the 'biners requires two people, really. I’ll calculate something that works.
RDL (no lockout)
Ab Wheel (knees, no hip bend)
I like this split. Doesn’t wear me out for the day like full body. I’d have to be careful about doing too much in any day though. Too easy to add exercises.
In retrospect, I should have done either speed deads or RDLs, but not both.
160x3 (3rd rep a grinder)
I was actually supposed to do pullups, but I brain-farted and had the bar loaded before I remembered. So I went with it.
Slingshot Close Grip Bench
225x5,5,4 (slingshot on)
Lockouts getting better on the slingshot bench, but it’s still a weak point.
That’s it. Short and sweet. May do some weighted lunges later. Right leg needs to catch up. Lost some weight. Diet’s been restricted the last week or so, so I’m not surprised. It’s slowing progress on overhead press, though.
Slingshot…?!? Cool dude.
I scored a red one (Sling) at a Goodwill; $6, brand new I’m sure. Not a scuff, scratch…nothing.
I’m going to use it with DB’s soon; any way to hold/push more weight is fine by me…
Good to see you rolling along again, lifting wise (and otherwise I hope).
Mine’s a red one too. That thing has a bunch of pop. I almost have to hold the bar to my chest at the bottom on close grip. I haven’t tried it for regular bench grip width yet, but I imagine it must have even more pop in that circumstance.
Ooookay. This site doesn’t like links out to other sites.
Upper back in the middle is sore as hell.
SSB is for sure in the rotation now.
Felt flat on these. Harder than it should have been
Pullups 5x9, 1x6
EZ bar curls
Seated DB Cleans
In general, my energy was low for this workout. Head was not in it. But the work got done. Incline bench is in retrograde. I was able to do 5 sets last time. I should have been able to do a first set of 4 reps. May have to switch it out or drop weight and volumize it.
Time to go more conjugate-style since I’m going on a two-day split with one rest day anyway
Main movement to max single, double or triple
W/U, yeah, right
405x3 - woulda gone for a fourth rep, but I soiled myself on #3.
325x8 - after cleanup.
1 DB farmer’s walk
Lower right abdomen complained about these on left side carry. Too bad. Bum leg makes a straight line difficult. Too bad. 3 Rounds next time.
Lucky I got into the gym at all today. Plan was for squats and lots of them, but I had to go to the sub-optimal gym and the SQ rack was busy. Did DLs. Then a new guy got it, but I managed to squeeze into his sets.
Seated DB press
Flex Dorsi-FLxor row machine
Dropped weight because I wasn’t concentrating on the muscles, but more on moving the weight.
RDL (Halt just abv knees)
Ab Wheel (knees)
Short and sweet. Really not in the mood and back was tweaky.