2021-11-26
Mesocycle 1 Microcycle 1 Day 4
Squats
Low bar
275x3
315x3
High Bar
275x5
DL
315x5
Close grip ohp
115 3x10
1 arm db row
90 3x10
Rolling db extensions
40s 2x10
Traveling and not enough food. Felt weak.
5 Likes
2021-11-28
Mesocycle 1 Microcycle 2 Day 1
Went with my wife to her gym today
Push Press
175 3x5
Hammer MTS-V Squat
250x10
270x10
290x10
Strange machine
Low Bar Good Mornings
225 3x6
Freemotion Lat pulldown
Stack (200) x 10, 10, 6+4
CG Decline Bench Press
185 2x8
I might need to rethink this plan. Give it this micro and the next and if it’s not feeling better, I’m going back to simple linear progression.
6 Likes
New collars and landmine post came today.
I’m looking forward to using them.
Still waiting on the two 45lb plates I ordered.
Gotta sort out our storage area so I can more easily get the squat stands in and out.
3 Likes
2021-11-29
EZ Bar curls
85 3x10
Really focusing on the muscle, esp. the right side. Big pump.
EZ Bar AB rollouts
3x8, 7
Those EZ bars are multi-purpose
EZ Bar Upright rows
85 3x10
Had to attach some D-handles+pullup straps to have my elbows not hit the bumper plates.
Standing 1 Legged Calf Raises
BW+20 3x15
Did them off a 25lb bumper. These seem to be working. My calves are now slightly wider than my knee joints.
4 Likes
2021-11-30
Mesocycle 1 Microcycle 2 Day 2
Multigrip Bar OHP
135 3x6
All the drawbacks of a log, plus some extra ones and none of the advantages.
Low Bar Box Squat (paused)
285 3x6 (PR Reps)
Low Box Jumps (18")
3x6
Tried to land straight-legged on these
Pendlay Row
230 3x6
EZ Bar Skull Crushers
105 3x6
DB Side Laterals
25’s 3x10
DB Rear Laterals (head on bench)
25’s 2x10, 10+10 partials
DB Hammer Curls
50’s 3x6
4 Likes
What is the benefit of landing straight-legged on a jump? Is this to get the ful 18" vertical and not just tucking in your legs?
No benefit except to prove to myself that I’m actually jumping that high, rather than putting my knees to my chin.
I’m funny like that.
I did a couple of jumps to another, higher object as well.
4 Likes
Noice!
1 Like
Good. See too many claiming an astounding vertical leap when what they’re really doing is just ducking their legs.
3 Likes
Saw a kid once doing one-legged jumps onto the highest “box” in the gym (3 ft, maybe a few inches more) -totally jaw dropping to an old guy like me. I’d like to say the kid was holding some light dumbbells as well, but maybe that’s just my awestruck memory playing tricks on me. Struck up a conversation, asked him if he knew what his vertical was; he told me he’d tested around 40", and I 100% believed him.
Followed up with the inevitable question about whether he’d ever played football, since 40" is Calvin Johnson/Julio Jones territory. Back, knee problems etc., just like us old folks…
1 Like
I remember when they use to call David Thompson from the Nuggets and the Supersonics “Skywalker” when had a measured 44" vertical, straight up with no knee bend, and some said there was even a 48" done. For running vertical leaps there’s several high jumpers with amazing leaps.
2 Likes
I remember DT as a kid. I was a huge Sonics fan. My buddy had a DT basketball.
1 Like
I remember a photo from looong ago of a basketball player who was within less than a foot or so of touching the top of the backboard. Wasn’t DT that player?
1 Like
2021-12-04
Mesocycle 1 Microcycle 2 Day 3
Close Grip Overhead Press
125x10
130 2x10
Front Squat
215 10x3
Pulled something in the middle of my back on set 4, but it didn’t get any worse so I finished out the movement. I still suck at it, but I am keeping my elbows up better and the rack is firmer.
Hating. HATING.
Supinated Cable Lat Pulldown
210 2x10
Not enough stretch. 24 Hour Fitness machine is set for people 5’8" or less
Neutral Grip Pullups
BWx10
Close Grip Bench Press
165 2x10, 9
Probably would do better on these if I wasn’t also doing close grip OHP.
Incline Dumbbell Curls
40’s 2x10, 8
Really not in the mood for this. Someone close to me died a few days ago and everything seems purposeless to me at the moment, but my life goes on, regardless.
4 Likes
Never did master or even get adequate on the front squat. Crossed armed method puts the bar right into my Adam’s Apple and never could get the arms into the Clean postion to do them. CGOP and CGBP on the same day is hitting the tris a lot.
Whoof! Mid-back spinal erectors super sore today from front squats. That can’t be anything but good.
1 Like
2021-12-06
Mesocycle 1 Microcycle 2 Day 4
Incline Bench Press
190 3x6 (PR reps)
SSB Squat
315 3x6 (PR reps)
Machine Chest Supported Row
270 3x7
Rolling DB Extensions
50’s x 8
Jeez - sets of 6 almost feel like taking a break.
4 Likes
If the 1-Rep Max calculator is anything to go by I’m stronger now than I was 10 years ago.
4 Likes
2021-12-07
Close Grip EZ Bar Curls
90 3x6
Seated Hamstring Curls
150 3x15
Leg Extensions
70 3x15
Standing Calves
BW+160 3x15
Double Overhand Axle Deadlift
205x4
225x4
245x2
265x1
285xMISS,MISS
275xMISS
Can get 285 halfway up, 275 3/4 of the way
Cable Rear Laterals
40/side 3x10
Cable Side Laterals
30/side 3x10
Punch Yourself in the Head High Cable Curls
80 3x8
Ab Wheel (knees) + Dead Hangs
3x8 + 3x30sec
Hanging Leg Raise
3x8
3 Likes
Based on your numbers on here now compared to what you were lifting back then you seem to be.
1 Like