Slowly But Surely...

Bench TM: 255

Warm up stuff
Bench: 190x5, 215x3, 240x1+3, 250x1, 265x1
DB Rows: 60x10, 80x10, 100x25
DB Incline Bench: 55x15, 65x15, 75x11
Pull Ups: 9,9,9,8,8,7
Face Pulls: 75x12x4

Meant to go lift around 8, fell asleep and woke up around 11.30. laugh Had a little trouble getting nice and tight on my bench but I’m alright with 240x4. The 265 went up smoothly if a little slow, but at no point was I like “Hm, might not get this.”

Since my grip was giving me the side eye on my last deadlift session I decided to go for higher reps with the 100# db vs. the higher weight on the big bar (that’s a technical term :D). In honor of our athletes in London I used a good bit of English on the last few reps each side, but I’m extremely pleased with the set overall. I feel obliged to mention that I let the bell rest on the floor for a second or two once or twice on each side.

All pull ups were done with a neutral grip. I’m ‘pulling’ a rep from the last set and adding it to another set every session or so and will definitely be at 5x10 pretty soon. I really like the feel of the neutral grip- that is to say my shoulders really like the feel.

Extra set of face pulls as a nod to the yoke I don’t have but would like. A set of high-rep shrugs will very likely sneak its way into deadlift day this week too. :slight_smile:

Squat TM: 330

Warm up stuff
Power Clean (from the hang): 95x5, 135x5x3
Squat: 245x5, 280x3, 315x1+7, 345x1, 365x1
Front Squat: 155x10x3
Good Morning: 185x6x3

315x8 is a rep PR for me on squats, and 365x1 is a new actual max; what a badass day. :slight_smile: My assistance work on leg day is consistent if boring, though I will say the GM’s at 185# are noticeably easier than they were the first time I did them (not that long ago). In the past I had gotten 315x7 but I’m thinking a few of them might have been shallow. I’m fairly certain these today were not. I’m just so happy with today’s session. :smiley:

I was the only male in the gym not working chest or arms. Seated hammer curls must be what’s in men’s health/fitness this month, literally everyone was doing them today. shrug

Now, to food!

MP TM: 155

Warm up stuff
MP: 115x5, 130x3, 145x1+7, 160x1, 170x1
Pull Ups: 9,9,9,9,8,6
CGBP: 185x10, 205x6x2
Rear/Side Lateral: 20x15/25x15, 20x15/25x15, 25x10/30x10
Hammer Curls: 35x10, 40x10, 45x8

Pleased as pie with 145x8 on MP, and that 170 went up pretty steady and not-hard. :slight_smile: All pull ups done with a neutral grip; this will be the way I do them for awhile I think. I’m still really liking the CGBP. There was a chick doing some curls with the 15’s so I had to start with the 20’s on the rear/side lateral supersets. I wanted to thank her for the extra work but she’d gone to the treadmills by the time I finished my sets. 45# is too much for me to hammer curl without a bit of english but that’s alright, it was only on the last two reps and next time it’ll be prettier. nod

I spent yesterday humping around in the woods looking at deer stand sites with a friend after we got my rifle sighted in so I was expecting a less than stellar workout today. I feel pleasantly surprised by the session. :slight_smile:

Deadlift TM: 430

Warm up stuff
Power Clean: 135x5x3
Deadlift: 315x5, 365x3, 405x1+3, 445x1, 455x1
Leg Press: 7px12, 8px12, 9px12
Tire Flips*
Hammer Swings: 25x2

405x4 is a PR. :slight_smile: 455 is not but it went up without huge trouble, pleased with the lift. That last set of leg presses was a bit of a grinder (if I can say that about leg presses? :D). The rain hit right as I started to flip the tire so I only did about half a trailer’s worth, the last half was laborious as I kept losing my grip/footing on wet tire/ground. I swung my little 10# hammer a few times at it to sort of make up the difference.

To work!


^^ :smiley:

Deload week

Moved around
Bench sets
Squat sets
Inverted Rows

Heading out of town to see some friends. Good week so far. :slight_smile:

Oy! Wound up catching some sort of bug from someone at work, so the good week ran to bad-ish. But! Back to it. :slight_smile:

Bench TM: 260

Warm up stuff
Bench: 185x3, 205x3, 235x3+2, 250x1, 265x1
Pull Ups: 9, 9, 9, 9, 8, 6
DB Incline Bench: 55x15, 65x15, 75x8, 65x10
DB Rows: 60x10, 80x10, 100x22
Face Pulls: 70x12x4

The 235x5 was harder than I wanted it to be, but the 265 went up more easily than it did last time so I’m okay with that. The incline presses is where I started to really feel last week; that 8th rep at 75 was extra hard. laugh
Had to take a few ‘take a deep breath’ breaks on the rows which was not unexpected. Face pulls felt good. :slight_smile:

Squat TM: 340

Warm up stuff
Power Clean: 95x5, 135x5x3
Squat: 245x3, 275x3, 305x3+2, 335x1, 355x1
Front Squat: 225x4x2
Good Morning: 185x6x2

Gym Notes:
Sweet Jesus. All reps performed in high gravity; this was the most challenging workout I’ve had in awhile despite leaving off a set from each assistance exercise. The 305x5 was tough, the 335x1 was okay, the 355x1 had to be the single ugliest completed rep ever. I berated myself into doing the front squats, the good mornings were like a breezy vacation after the other stuff. laugh Despite my admittedly bitchy tone I’m pleased overall with the workout; the numbers were a bit down from the last squat session but I know I was working near my capacity for today.

People Notes:
There were some characters in the gym tonight. Three guys working out had less shirt between them than I did in my uncut t-shirt. There were also two girls who were clearly new and excited about lifting weights. :slight_smile:

Music Notes: “Little Red Corvette” is a classic and fun tune, but not the best song to squat to. Thank you Zumba class.

MP TM: 160

Warm up stuff
MP: 115x3, 130x3, 145x3+5, 160x1, 175x1
Pull Ups: 9,9,9,9,9,5
CGBP: 135x15, 185x10, 205x6
Rear Laterals: 25/20/15x8/8/8, repeat
Hammer Curls: 35x10, 40x10

Good pressing day. :slight_smile: Equaled my rep PR at that weight, got a new singles PR. Decided to go for lighter loads and more volume on CGBP, did a couple of drop sets on rear laterals, and since my shoulders felt like they’d let my arms fall off if I did another set I cut the curls at 2 sets.

My inner chest, triceps, and shoulders are all already clamoring, my traps are grumbling, and my middle back is muttering under its breath. Should be fun waking up tomorrow. :slight_smile:

That 175x1 took a loooong time to finally lock out. grin

Deadlift TM: 440

Warm up stuff
Deadlift: 315x3, 355x3, 395x3, 425x1, 425x1

Most boring workout ever. But! Shit’s been heavy all week, I spent approximately half my weekend debauching, and I decided the prescribed and some easy singles was the way to approach tonight.

Hopefully a nice long shower, enough milk to make a cat explode, and a long night’s sleep will make for a more righteous session tomorrow. :slight_smile:

Cat notes:
Petted a stray cat in the parking lot when I was done. He was very sad that I didn’t have any food, but very happy to get lots of neck scratchins’.

Bench TM: 260

Warm up stuff
Bench: 165x5, 195x5, 225x5+1, 195x5, 165x5
Pull Ups: 9,9,9,9,9,5
DB Incline Bench: 60x15, 65x12, 65x11
DB Rows: 60x10, 80x10, 100x25*

Face Pulls will be done tomorrow after squats. I had hoped for more than 6 at 225; I used the lighter sets after the top set to help reinforce my technique. They felt better than the sets I did on the way up. Maybe I went in too soon after my unexpectedly long nap? shrug

DB Incline was extra hard tonight, probably due to the two extra sets of bench. Pull ups felt good.

*DB Rows: I did 15, caught a breath or two then did five, repeat up to 25. I spent a few minutes wondering if I was going to throw up or not; happily I didn’t.

People notes:
A guy who seems to be a budding bodybuilder was explaining to two of his friends that part of the reason he bodybuilds is to be able to lift his girl up and hold her in the air while having sex. Demonstrations cleared up any doubt as to the subject of the discussion. There were also two guys doing half squats in the smith machine with a plate, making some serious war faces. :slight_smile:

Squat TM: 340

Warm up stuff
Cleans: 95x3, 135x3, 135x3, 155x3*
Squats: 225x5, 255x5, 285x5+5
Front Squats: 225x4, 225x4, 155x8
Good Mornings: 185x6x3 (that’s 3 sets of 6 reps; I feel like I write that backwards)
Face Pulls: 70x12x4
Tire Flips: 'Round the trailer

So! 285x10 is a rep PR if not an estimated 1RM PR but I’ll take it. I could’ve done a few more but had 10 in mind and stopped there. I also felt better about my bare bones deadlift day on Sunday.

The front squats were very hard at 225, like extremely hard. I think I’ll be doing lighter weight/higher reps on them from now on as I feel the muscles working much more that way. I’m also going to start using the crossed-arm grip mostly as an arbitrary thing but also because it’s harder for me for whatever reason.

Good Mornings and face pulls were routine; the GM’s were challenging but not overly so and the face pulls felt great (which isn’t routine I guess :D).

*Pretty decent fail here. I did full cleans today and could tell it’d been awhile. I caught the first 155 too far back (I wasn’t concentrating and am not good enough at O-lifts to do them without concentrating), felt myself falling backwards. I was able to land somewhat gently, hit my head on the bench behind me (we have no platforms so I have to scoot a bench backwards out of the rack), put the weight down and climbed out from under it. The look of horror/concern on a kid’s face was priceless. I laughed; shit was funny. :slight_smile: (started set over, finished without incident.)

OH NO :D!!! HA HA :smiley:

Well looking good reguardless of the fail!! …so you are going to the genie style for fronties??

Deadlift TM: 440

Warm up stuff
Deadlift: 285x5, 335x5, 385x5+3
Leg Press: 6px12, 7px12, 8px12, 9px12
Leg Curls: 150x12, 170x12, 170x10
Shrugs: 275x15

I’m pleased with 385x8. Could’ve done a few more but had 8 in mind so stopped there. Not that it was an easy set, mind you. :slight_smile: Leg press was a cereal burn on the last set but I’m pleased with that one too. The leg curls I could tell I haven’t been doing; I stopped at ten because I could feel the cramp coming on. :smiley:

Switched the order of MP and DL this week because I woke up with my shoulder feeling awkward. Not hurt, exactly, but awkward. I reckon I had some funked up dreams and/or slept on it all crooked.

Pretty pleased with today. :slight_smile:

Edit: ^^ Yes ma’am, going to genie style for awhile. :slight_smile:

MP TM: 160

Warm up stuff
MP: 105x5, 120x5, 135x5+5
Neutral Grip Pulldowns: 160x10, 180x10x4
CGBP: 165x10, 185x8, 205x6
Rear Lateral/Side Lateral: 20/15x25/25


I just really felt like doing NG pulldowns today so I did. My shoulder said ‘hi’ at around 9 reps so I stopped at 10, but I could have gotten more in terms of strength. :slight_smile: CGBP went well, still really liking them. That one superset of rear/side laterals was freaking brutal.

Late to work! :smiley:

Squat TM: 340

Warm up stuff
Power Clean: 95x3, 135x3, 155x3
Squat: 255x5, 285x3, 325x1+2, 345x1, 375x1
Front Squat: 165x8, 3 sets
Good Morning: 185x6, 3 sets
Tire Flips: 'Round the trailer

375 is a PR; excitement. :slight_smile: 325x3 is a rep PR but not important really. Front squats went well, felt good. Good mornings also felt good- funny how the rest of your workout feels awesome after a PR. :smiley:

People Notes:
The smith machine war face squatters were in there again tonight. As I was putting the 5# plate on one side for the set at 285 they strolled over to the other side of the rack and took the other 5# plate. I went over to the ab machine and got two, one for my bar and one to put on the plate tree next to where they were curling. I resisted the temptation to throw it over there. shrug

Overall a really good workout, I’m super happy with tonight. :slight_smile:

edit: Forgot to put power cleans in. They’re not much but do deserve a mention. :slight_smile:

Bench TM: 260

Warm up stuff
Bench: 195x5, 225x3, 245x3+1, 265x1, 275xFail
Pull Ups: 9,9,9,9,9,5
DB Incline Bench: 55x15, 65x15, 65x10
DB Rows: 60x10, 80x10, 100x20
Face Pulls: 70x12, 4 sets

Should’ve just gone for 270 on the bench. I blame the less than awesome day of pressing on a less than awesome night of sleep last night, and on having done squats the night before. I normally do the benching first. shrug

The pull ups felt easier than last week. I managed to get all 20 reps of rows with the left hand with no breathing rests, got to 12 on the right hand and finished the other eight after a good breath. Face pulls were lovely. :slight_smile:

Deadlift TM: 440

Warm up stuff
Cleans: 95x5, 135x5, 135x5
Deadlift: 335x5, 375x3, 415x1+2, 435x1, 465x1
Leg Press: 6px12, 7px12, 8px12, 9px12
Leg Curls: 170x10, 3 sets
Hammer: 6 rounds of 25 swings

415x3 is a rep PR, 465 is 10# under my PR and of course came at the end of my work sets; I’m pleased with this. The leg presses were definitely easier today than last time I did them for what that’s worth. Made it through all 3 sets of leg curls without cramping- it’s like an accumulated work capacity or something. :slight_smile:

Did the hammer swings in the sun, to get some sun. Dumb move in hindsight. laugh

Special shout out to the fella who almost ran into me on his way to pull the 10# plates off the rack I was working in front of, to add to his hammer strength chest presses, when there were four tens on a curl bar that was closer to his station. This when I was standing over the bar getting ready to pull my 415 set. People…

MP TM: 160

Warm up stuff
MP: 120x5, 135x3, 150x1+5, 165x1, 175x1
NG Pulldowns: Sets of 10@: 140, 160, 160, 180, 200
CGBP: 185x10, 205x8, 205x7
Rear/Side Laterals: 25/20x12, 3 sets
Hammer Curls: 35x10, 35x8, 35x8

8 pm is the most crowded I’ve ever seen the gym. I wish I’d brought my camera to do some filming; it was an impressive array of characters and action. :slight_smile:

150x6 is a rep PR, 175x1 went up more easily than it did last time. The CGBP’s felt good, it was fun going up on weight on the pulldowns, and the laterals were fun but painful. I slowed the curls down and focused on the mmc-ish feeling.

Deload starts tomorrow (for this week). :slight_smile:

p.s. I don’t care what them scientists say, going back and forth between slightly below freezing and 60ish degrees repeatedly all night isn’t good for your general health. Stupid work… mutters

Deload stuffs

I did a bunch of body weight squats and bulgarians Thursday, did some moderate percentage bench/inverted rows/db incline this morning. Tomorrow I’ll get under the bar and do some moderate percentage squats.

Maybe I’m just lazy, but I gotta say I’m a fan of the deload lately. :slight_smile: