Go for it. Goals are awesome.
Do you want or plan to keep the same body weight through these goals?
Iād like to stay the same weight, but Iām just following my appetite these days. If I gain and hit the goals, cool. If I hit the goals without gaining weight, even better.
1 Like
2019-03-06
Front Squat
135x5
165x5
190x3
215x3
240x3,2,2,2
Low-Bar Wide-Stance GM
205x5
225 2x5
Push Press
135x5
155x3
170x2
185 4x2
Pullups
BW 4x9,2x8
Close grip Bench
200 x4,4,3
Dips
BWx15
Took a long time tonight. Had to delay sets so other people could watch themselves work out in the mirrorā¦
3 Likes
2019-03-09
Axle Z-Press
55,75,95,115x5
135 2x5
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)
160x12
210x10
240 3x8
DB Hammer Curls
55x3
50āsx5
55āsx4,5
Iām used to doing these after doing something heavy (SQ/DL), so I think my CNS wasnāt leveled up right away.
Triceps pressdowns
80 4x15
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 wasnāt damaged. She was quite literally scared sheād injured me.
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Ouch
Nah - didnāt even hurt and itās not unusual for me. It was just unusual for her.
1 Like
2019-03-10
DLs
155x5
245x5
285x5
325x5
365x2 (hook)
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.
Speed DL
225 2x3
260 (~65%) 3x3
260+medium band 3x3
Wrapped band over bar and stood in the loops. Didnāt 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. Iāll calculate something that works.
RDL (no lockout)
260 2x8
Ab Wheel (knees, no hip bend)
3x8
I like this split. Doesnāt wear me out for the day like full body. Iād have to be careful about doing too much in any day though. Too easy to add exercises.
2 Likes
In retrospect, I should have done either speed deads or RDLs, but not both.
1 Like
2019-03-11
OHP
95,115,135x5
155x3
160x3 (3rd rep a grinder)
155x3
Pendlay Rows
210 3x6
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
135x5
165x5
195x5
225x5,5,4 (slingshot on)
Face pulls
60x15,12,12
DB laterals
20āsx10,10,8
Lockouts getting better on the slingshot bench, but itās still a weak point.
3 Likes
2019-03-13
W: 185
SSB Squat
145x5
195x5
235x3
265x3
295x3
305x2 (PR,weight)
285 2x3
235x10
SSB GM
195 2x8
Knee-up+leg Raise
3x5
Thatās it. Short and sweet. May do some weighted lunges later. Right leg needs to catch up. Lost some weight. Dietās been restricted the last week or so, so Iām not surprised. Itās slowing progress on overhead press, though.
2 Likes
Slingshotā¦?!? Cool dude.
I scored a red one (Sling) at a Goodwill; $6, brand new Iām sure. Not a scuff, scratchā¦nothing.
Iām going to use it with DBās soon; any way to hold/push more weight is fine by meā¦
Good to see you rolling along again, lifting wise (and otherwise I hope).
1 Like
Mineās 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 havenāt tried it for regular bench grip width yet, but I imagine it must have even more pop in that circumstance.
Ooookay. This site doesnāt like links out to other sites.
Noted.
Upper back in the middle is sore as hell.
Awesome
SSB is for sure in the rotation now.
.
2 Likes
2019-03-14
Incline BP
barxmany
115x10
135x5
155x3
170x3
185 4x3
Felt flat on these. Harder than it should have been
supersetted with
Pullups 5x9, 1x6
EZ bar curls
65x5
85x5
105 2x5
95x5
Seated DB Cleans
35ās 3x8
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.
3 Likes
Time to go more conjugate-style since Iām going on a two-day split with one rest day anyway
Main movement to max single, double or triple
Supplementary movement
Accessory/Dynamic
1 Like
2019-03-16
W/U, yeah, right
DL
135x5
225x5
275x3
315x3
365x3
405x3 - woulda gone for a fourth rep, but I soiled myself on #3.
325x8 - after cleanup.
SQ
145x5
195x5
235x3
285x2
305x1
335x1
275x5
285x5
1 DB farmerās walk
100x2 rounds.
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.
3 Likes
Strong work
Thanks, Clee
2019-03-17
Push Press
75x5
105x5
125x5
145x3
165x2
185x1
195x1
205xFAIL
165 2x5
Seated DB press
60ās x8,7,6
Flex Dorsi-FLxor row machine
100x10
180x10
210x10
240x8
210 2x8
Dropped weight because I wasnāt concentrating on the muscles, but more on moving the weight.
Triceps press-downs
80 3x15
2 Likes
2019-03-20
Front SQ
135x5
165x5
185x3
205x3
225 5x3
RDL (Halt just abv knees)
265 3x8
Ab Wheel (knees)
3x8
Short and sweet. Really not in the mood and back was tweaky.
1 Like