Unlearning Everything Traditional

Tuesday 4/11/23

Floor Press-
105 x 50
147 x 22

barbell curls- 90.5 x 23

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Wednesday 4/12/23

Squats- 84 degrees today
90.5 x 20
105 x 10
125 x 80

wasn’t so bad.

So I thought I’d log this info- Monday night after my workout, I felt achy, like the other side of my back was going to get that sciatica crap. Tuesday it didn’t get worse but I was feeling wrecked. I trained anyway, and started to feel better. Today I was feeling awesome, so I log this to say, that its always possible that training will heal me quickly.

Now tomorrow I could feel like crap again, but not now!

I been coming up with some neat geetar licks lately, all inspired by-

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Thursday 4/13/23

floor press-
100 x 53
170 x 11

barbell skull crushers- 85 x 26

100# BOR’s x 33 (then 6-more).

neck curls - 35 x 88

I kept getting interrupted via work, so all this was in a span of like 2hrs.

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Friday, off

Saturday 4/15/23 GYM - BW 193

10" log presses, 1-clean-
70 x 10
110 x 6
120 x 10
120 x 11

Squats-
135 x 10
155 x 10
175 x 6
200 x 31

Hyperextensions rowing 105# atlas stone x 25

People in the gym were actually asking me about what I’m doing to lose the fat, lol. 2- keys Train really hard everyday and say NO to a second plate of food. I was asked about protein, I said “I don’t count macros, I’m sure the experts will say I’m not getting enough, don’t f’ing care, it’s most important to make sure I’m progressing on the weights and reps, even if it’s slow”.

Sunday 4/16/23
floor press -
120 x 42 (PR)
173 x 10

Barbell curls - 61.5 x 60 (PR)

Just about everything is a damn PR or matching my previous PRs for reps these days.

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Monday 4/17/23

Dead Lifts standard bar-
172 x 23 DOH
246 x 27 DOH except rep 20.

That’s it.

Yesterday was a good arm workout, my arms are a hair bigger/harder whatever after that workout still 24+ hours later than before that workout. I’m convinced muscle is built in training, I’m not a subscriber of muscle being built in the kitchen, and I’ve heard it all before.

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I think it’s a false dichotomy.
Both are needed.

My arms are still bigger from that workout, my triceps are responding like a mofo to these high rep floor presses. My pecs aren’t, but my front shoulders are to also.

I don’t have much pec development, however because of the high rep squats my pecs are supported and stick out from my pretty large rib cage.

I’m also a beginner in “muscle building” not lifting at all, but “building”, however my first 2-3years of lifting was “building” and the traditional pyramid 8-12reps didn’t do close to what I’m seeing now on what I’m doing. Those days were a grind of spinning my wheels, and plateaus, I ate every 2.5 hours too, I ate twice the amount of protein back in those days as I do now, I was in my early 20’s.

Tuesday 4/18/23

Floor press-
109 x 50 (PR)
167.5 x 12

side laterals - 16+bar bells x 22

situps with 100# x 36 (PR)

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See I agree with this as well. In my world, I’ve always done better with a higher frequency of workouts vs 3 enormous ones per week. I was my strongest at 3/week, but have always looked better with higher frequency & lower weights used at higher rep ranges…having begun working out when Nautilus was THE thing, maybe I just got used to it way back then & don’t want to stop.

Squats-
89 x 20
126 x 76

Didn’t have much time today to do much else, well I didn’t really make any time. I was ok with sticking with the squats, that’s always an accomplishment. It felt a bit rough, but very doable.

Tomorrow is another day, as long as I wake up.

3 Likes

Thursday 4/20/23

Floor press-
121 x 35+ (lost count and quit), quickly did 6 more reps
175 x 10

barbell skull crushers - 83.5 x 27

hammer curls - 50+bar x 38

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Friday OFF

Saturday 4/22/23

Gym, BW 192#

10" log -
70 x 10
90 x 10
110 x 8
120 x 12
130 x 8

Upper back cramped up, every squat and breathing with bar on shoulders was painful, was thinking of just walking away…

Squats-
bar x 10
135 x 10
165 x 10
185 x 35 (hit my goal).

head harness curls 20kg kettlebell x 35, x15

upper back was cramped all day into the night.

Sunday 4/23/23

Feeling better.

Floor Press-
116 x 45
157 x 13 (not pushing it)

100# plate BOR x 10, 110 x 20

Monday 4/24/23

Dead Lifts standard bar-
197 x 20 DOH
248 x 28 DOH except rep 23.

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Tuesday 4/25/23

Floor Press-
122 x 40 (PR)
176 x 8

Barbell curls - 78 x 36

bent over rear lateral raises - 10# plates x 50

neck curls - 35# x 100 (PR)

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Wednesday 4/26/23

Squats-
88 x 20
108 x 16
127 x 83

Comparing this to last week, I went into it just as tired like I could fall asleep, but today wasn’t has hot outside. I train with the garage door open is all the air circulation I get.

I also am still pressing the bar on/off the shoulders, pressing this off the shoulders after 83 reps was interesting as my arms were getting kinda numb from supporting the weight. This is still all very doable every week to beat, yet an excellent workout, hits just about everything.

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Thursday 4/28/23

Floor Press-
117 x 45 (PR)
174 x 10

barbell skull crushers - 80 x 30

hammer curls - 57.5 x 20, 20

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I think this is interesting, my father is the same age as Webster. My father became a hippy in high school. My father also played center in Pee Wee football, I’ve seen his trophies.

My father has zero interest in football or any jock stuff, I did teach him some lifting and he used it to save himself from some possible surgeries.

One day my dad told me how that when he played Center that was “too big” and was forced to play in a league higher up every year, lol I thought, wow he was too big and then he became a skinny hippy. I thought it was a great story!

Anyway, Webster was how a real center should look, these guys today are way too fat. I maybe wrong but I think PEDs are what happened to Webster in the end. It’s a fuking shame, this guy was a beast and I believe being natural a man can be his most dangerous in his 50s and 60s far beyond a 20-30 year old.

What a monster-

Friday OFF.

Saturday - No Gym, garage.

Standing barbell overhead presses, alternate front and behind the neck each rep-
80 x few
95 x 16
95 x 19

Squats Steinborn style-
142 x 16
170 x 44 (PR for over 40)

Upright rows - 70+bar x 20

My best 40 rep squat ever was 207 x 40 in my late twenties and it was a LONG set. Everytime I tried to match it or beat, I’d quit. I believe I was able to do it because I didn’t even know what I was getting into, it was pure drive. The thought of trying to do it again made me feel sick. Last year I hit 203 x 37 a little easier. I also didn’t do high reps squats as a routine back then, it was just here and there after strongman event work.

Sunday 4/30/23

Floor Press-
125 x 40 (PR)
169 x 11

Barbell curls - 66 x 45

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Monday 5/1/23

Dead Lifts standard bar-
169 x 10 DOH
203 x 20 DOH
250 x 30 DOH except reps 11 and 21 (PR)

I did the mixed grip every 10-11 reps because I didn’t want to rush the reps, the way I did it today is actually a lot harder because on rep 11, it feels like nothing, but approaching 20 gets tougher, and beyond 20 is brutal. When I hold the weight DOH for 20+ I go real fast and then I just blast out the last 8 or so.

I felt more tension and working the muscles today. I will still continue the other way too.

I’m still a big fan of DOH though, all kinds of muscles “contract” when doing DOH, plus I think super strong wrists are very very important, they prevent injuries and well a strong wrist packs a dangerous punch. I’m no fighter and hope to never have to defend myself.

We are in PR zone with 30 rep deads now!!!

Neck curls - 36# x 105 (PR)

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Tuesday 5/2/23

Floor Press-
110 x 51 (PR)
177 x 8

Barbell curls - 95 x 11 (very easy)

dumbell side laterals - 16+handles x 24

The curls were just to begin some heavy days, going to work up from there, just gotta keep at them. Higher reps are still the priority days.

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Wednesday 5/3/23

Squats-
95 x 20
117 x 10
132 x 63

At the last minute I decided to get back to my 60 rep weight that I stopped on months ago, it was only 5# more, but I needed the break and my mind immediately thanked me before I ever got started, freaking crazy.

100# plate BORs x10, 112.5 x 20

The BORs were hard to do following a 60+rep squat.

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Thursday 5/4/23

Floor Press-
126 x 41 (PR)
176 x 10
don’t want to call this a PR yet, but I’ve struggled with pressing my entire career and I’ve never been this consistent on the heavier loads.

Barbell skull crushers - 81 x 30

Hammer curls - 50+bar x 40

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