Weird. Didn’t want to do the morning workout , but now I want to go work out again. Looking forward to tomorrow morning.
2 Likes
2019-03-21
Standing Axle Press
55x5
75x5
95x5
115x5
135x5
150x5(PR+5lbs),5,3,4,3
supersetted with
Fatbar pullups
BW 10x5
Cable rows
180x6
160 2x8
Hammer DB Curls
50’sx3
45’s 3x5
Dips
2x15
Presses and pullups killed off everything else, had to drop weight. Fat bar pullups are hard with tiny hands.
3 Likes
Martins Licis is a goof.
Kaz.
Red Queen is an interesting scientific handle.
Please explain your new log title.
I thought it had something to do with Game of Thrones, but then google told me what’s what. Why relay race, and not just a race?
The race is never finished and most of the runners never get to run.
2019-03-22
SSB SQ
145x5
195x5
235x5
265x5
295 3x3 (PR +1 set)
265 3x5
SSB GM
195 3x8
Roman Chair Leg lifts
3x8
Flex DorsiFlexor row machine
180x15,13,14
Had to get it in tonight because the Chiropraccupuntcurist might not let me do it tomorrow after the needle session.
2 Likes
2019-03-24
Push Press
115x5
135x5
155x3
170x3
185x3
200xFAIL
185x1
170 5,4
Pullups
3x10,8,6,6
CLose Grip Bench(slingshot)
135x5
175x5
195x5
slingshot on
225 3x5
BB Curl
95x5,8,8
Face pulls
60 15, 12, 15
Average band pullaparts
3x15
1 DB farmers walk
75 3 rounds r/l
1 Like
Is the slingshot helping make you stronger?
I’ve thought about one for sometime.
Your thoughts?
Definitely. CG with 195 was difficult before. Now, without the slingshot, I’m moving the bar fast and making the plates rattle at the lockout.
1 Like
Can you rack and unrack solo?
Yup. No problem. Bench has adjustable uprights though, so that might make a difference for some.
1 Like
Looking good Tony. I like to use the slingshot when my shoulders are achy. Really takes some stress off. I saw you were axle pressing. I tried that tonight. Definitely different than using an Olympic bar.
2 Likes
2019-03-26
W/U 5 min
Pendlay row
135x6
185x6
210 3x6
Squat (low bar)
135x5
185x5
225x5
275x3
315 3x3 (milestone reached)
275 2x5
Clean High Pull
185 2x2
205 3x2
Hammer Curls
50’s 3x6
Ab Wheel (knees)
3x10
Decided to do low bar squat which I haven’t done for years. Felt weird with the bar on the back delts, as I’ve gotten used to it being on the traps, but the weight felt more centered at the same time. Strange. Put rows first because upper body work doesn’t seem to interfere with lower body, but the reverse is not true. Peeled my right shin on the cleans. Bled a bit so I had to put a piece of paper towel on it to staunch it for the last three sets.
2019-03-27
BW:190
Seated DB Shoulder Press
50’sx5
60’sx5
65’sx5
70’sx3
75’sx4
(Rack opens up)
Axle press
155 5x3 (PR)
140x5
135 2x5
Pullups
10, 5+5, 5+5, 5 fuck it.
Close Grip Bench (No slingshot)
barx10
135x5
165x5
185x5
205 5x3
Seated DB Cleans
35’s 3x8
Gotta get the head through the window asap on the presses. I’m being too cautious at the start of the press. I started ramming the 135 up as fast as I could and it actually felt more stable.
1 Like
2019-03-29
Land Mine Row
1 plate x 15
2 plates x 10
3 plates x 8
4 plates 3x6
3 plates + 25 x10
DL
225x5
275x3
325x3
375x2
405 3x3
365x5
RDL
265x8
QuikDL ™
265x5,5
BB Curl
105 3x5
Some-weird-seated-row-machine-where-the-arms-spread-outward-as-you-pull
Half the stack 3x8
numbers were too small to read without me specs.
Low back and hamstrings be toasty.
1 Like
9 reps of 405 is cranking
1 Like
Getting closer to a 450 single
1 Like
2019-03-31
W/U 5 min
Push Press
115x5
135x5
155x3
170x3
185 3x3
Seated Pin Press (forehead)
135x5
155x5
170x4,4,4
Close Grip BP (slingshot)
135x5
175x5
200x5
Slingshot on
225 4x4 (PR)
Face pulls
60 3x15
Pullups
BW+25 3x5
Ab wheel Rollouts
3x8
CGBP on skinny bench with too-low uprights. Unracking with SS was tricky and didn’t have the same shoulder support as the good bench. Got it done anyway.
2 Likes
I can’t rotate through exercises on a split in the same manner I did for full body training. The time between bouts of the same exercise is too long. Gotta focus a bit more and target knocking down one goal or two at a time.
Sequence change; 2 on, one off, one on, one off, one on, one off. That seems to allow adequate recovery from accumulated fatigue.
Also, pull-ups don’t seem to affect rows, but rows sure as hell negatively affect pull-ups.
1 Like