Had to miss yesterday. Buisnessy stuff. Should have been a squat day. I wanted to get started on the program though so I jumped in. I picked lower maxes to start, and I’m using a bodybuilding template. Not competing so main lifts are the strength work, most everything else is for looking good naked. Also starting back on a loose Paleo diet. Basically focusing on whole foods, but this time around I’m allowing myself more carbs like rice. Dairy is in too, but outside of Greek yogurt I don’t have much anyway. Last time I lost 10% of my body weight but lost muscle and strength. I’ll get a starting weight tomorrow.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
EZ bar cable curls
4x12 last set I did 9, dropped a plate and got 3 more.
Done.
Just bodybuilding stuff. Not programming deadlifts in. I’m thinking of doing them every other week though. Maybe a variation like dimmel DL, or good mornings. Something to hit the erectors.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Cable cross over
4x12 2sets high pulley, 2 sets low
V-bar press down
145 x3 sets of 20
HS tri ext
65 x2 sets of 20
Done.
A little disappointed with 295x10, but this is the first week of the program. The program called for 5 sets of 20 triceps extensions. 100 reps. I think I split them up pretty good. Last set of each was a bitch. Got a nice pump, feeling a burn and got out faster. Win.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Had to wait for a squat rack. Leg press was good but I wasn’t fresh for squats. Kept squats to the minimum. Plus, I haven’t hit squats in 2 weeks and I’m not 100% from the 2nd COVID shot. So first shot was nothing. 2nd shot made my shoulder ache about 6-8 hours later. Then the next couple days I just felt like I could have slept a bit more. My wife got bad chills and a headache the night of her 2nd shot. Then she felt sick/ achy/ tired for a couple days. Seems like half the people at work felt like crap, and the other half were like me. I felt off, but it didn’t slow me down. I’ve felt worse after getting the flu shot.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
2 groups of kids on the benches. I had to dilly dally some and had an idea extended warm up. Good, right? Got to bench and it felt heavy. When I got to 315 and started to lower the 1st rep, I felt some bad pulling in my right pec. WTF!!! I just got over my left pec thing. Stopped and reracked the bar. I think I caught myself before something bad happened.
Did the same extensions but flipped them this week. 3 of the HS and 2 of the V-bar.
Watched Evan’s Iron Intelligence videos. Really loved the background self talk when he’s training. That’s the focus you need to have when lifting. Not just all rage and worrying about moving the bar, but how you’re moving the bar. I’m all about being a 280 lb rage machine, but it has to controlled aggression.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
I know why I pulled my pec today. Last week I was using a planer on a door that has been sticking. I shaved down one side of it by hand. I bet my chest was fried from pushing that thing back and forth so much.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Had a little ache in my right pec from last week. 325 on 2nd rep it got worse so I stopped there. Dropped to 245 thinking of getting some reps in but it still felt bad. X-overs were light, but enough to feel the muscle working. Still healing up.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Squats felt good, but 390x4 was a little sucky. I was thinking 6. Tomorrow starts a deload week then I reload the same cycle. Looking for better performance and no injuries this time around. Not upping the weight until I feel I’ve earned it
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau