Taking out the Trash

[Cellardweller]

Next week I am scheduled to do 3 singles with 365. I was thinking of attempting 365, 385, then 395 or 405. I’ve pressed 405 a handful of times in my life and 425 once. It would be cool to do it again. Part of the reason I haven’t trained in a week is my knee flaring up. Which puts injury in the back, front and sides of my mind LOL. We’ll have to see how crazy I’m feeling

[Altered Beast]

Crazy is good! As long as stupid doesn't get attached to it =)

Sorry to hear about the knees.

[Preston]

DB bench 50’s x2 sets of 12 warm up

Bench 3x3 @90%
135x5
185x5
225x5
275x3
315x1

345 x3 triples

Swiss bar close grips
4 sets of 5

EZ bar press downs
3x10

Done.

Wasn’t sure about my top sets of bench, but killed it. Next week is 3 singles. I’m on the fence about maxing out

My thoughts 1 rep max :

They have their place however if you're not truly competing their ability to cause an injury is too great in my opinion. I think going to failure vs a 1 rep max makes more sense simply because over time the progression of you being able to push 345 for tiples one week and then 350 for triples for 2 sets the next, then 350 for triples for 3 sets in a few more weeks IMO makes more sense and the CNS fatigue would be less as well; your body will manage its recovery faster due to lower overall CNS fatigue.

Different goals require different tactics; just my opinion on staying safe and still getting stronger / growing at the same time with a reduced risk for injury.

[Altered Beast]

My thoughts 1 rep max :

They have their place however if you're not truly competing their ability to cause an injury is too great in my opinion. I think going to failure vs a 1 rep max makes more sense simply because over time the progression of you being able to push 345 for tiples one week and then 350 for triples for 2 sets the next, then 350 for triples for 3 sets in a few more weeks IMO makes more sense and the CNS fatigue would be less as well; your body will manage its recovery faster due to lower overall CNS fatigue.

Different goals require different tactics; just my opinion on staying safe and still getting stronger / growing at the same time with a reduced risk for injury.

1RM's make sense if you're training to set a new PR so you can recalculate new training numbers; otherwise, like you said it'll do more harm than good.

[Preston]

1RM's make sense if you're training to set a new PR so you can recalculate new training numbers; otherwise, like you said it'll do more harm than good.

We are pretty much saying the same thing. I'm only saying use weights you can manage above 3 reps. I get why people push for a 1rep max but the efficiency of the lift (unless competing) doesn't outweigh the drawbacks from chasing those lifts. I think 1RM and I immediately think crossfit fail videos.... eek

Sorry OP, didn't mean to hijack your thread. lol

[Cellardweller]

Crazy is good!

Hell yeah!!!

My thoughts 1 rep max :

Blah blah blah blah something about sense, logic and safety blah blah blah

LOL! I got a lecture about it last night by my wife, but it was a general health thing and not lifting. I’ll probably do the singles that are programmed then reload my program adding 5 lbs to my lifts. BUT my inner meathead is maxing out in my head!

[Cellardweller]

Bench 3x1 @95%
95x12
95x12
135x5
185x5
225x5
275x3
315x3
345x1
365x1
365x1
365x1

Rolling tri ext
3x10

EZ bar press down
3x10

Done

Finished out my program. Had to skip out on some days and have only been hitting it once a week. Weight felt heavy today but I did it. Maxing out wouldnÂ’t have been in the cards for today.

[Buckfever]

365X1X3sets!!!!!!!!! YEAH!

[Cellardweller]

365X1X3sets!!!!!!!!! YEAH!

It felt heavy but I did it. I’ve only been going in once a week so I wasn’t feeling primed for it.


Cable pull overs
3x10

Lat pull down
3x10

Rear facing lat pull down
2x10

Alt curls
3x10

EZ bar curls
3x10

Hammer curls
3x10

DB rows
4 sets of 5

Done.

Kept t light. My right knee still sucks, so I wasn’t feeling the rows. Injuries are the only time it’s good to be in a big commercial gym with lots of machines.

[moparguy55]

Way to take it to 365.Show it who is boss.

[Cellardweller]

Way to take it to 365.Show it who is boss.

I’m happy with that. Been awhile since I pressed anything that heavy. I’ve done it for 5 reps before, so that’s a goal. You are your competition right? I think I over heard the gym owner say he’s having a bench comp at the end of April. Something else to shoot for.

Today

Face pulls
3x10

Seated military press
95 x5
95x5
115x5
135x5
155x5
155x5
155x5

Lateral raises
3x10

Bent over rear delt flyes
3x10

EZ bar front raises
2x10

Done.

Haven’t hit shoulders since 12/21!!! 3 weeks. Kept it light today. I’m thinking of adding 5 lbs to bench and >maybe < to OHP. Part of me wants to keep the weight the same for the next round since I didn’t finish it and to just do it again but easier this time. Just get stronger with the same weight and save the shoulders?

[Altered Beast]

Me likes seein da heavy weights =)

[moparguy55]

Haven’t hit shoulders since 12/21!!! 3 weeks. Kept it light today. I’m thinking of adding 5 lbs to bench and >maybe < to OHP. Part of me wants to keep the weight the same for the next round since I didn’t finish it and to just do it again but easier this time. Just get stronger with the same weight and save the shoulders?

Shoulders always been my weakness.both injuries were left shoulder. Personally i hit them fairly hard with a moderate weight and keeping it to 5 reps to also add size.i find it hard programming them in.i was doing them once in between my heavy and light bench day. So shoulder pressing 1 time in 10-12 days and 2 days after the heavy bench day so more rested for thr next heavy. So they are rested.for me i get more carryover from bb shoulder press than i do.incline bench or seated db press. All that to say i like to add weight but not a big priority. You know you best. Im sure 5lbs you wont notice it.

[Cellardweller]

DB rows
50 x5
65x5
80x5
95x5
110x5
110x5
110x5

Lat pull down
165 x4 sets of 8

Behind the head lat pull down
120 x2 sets of 10

EZ bar curls
3x10

Seated DB curls
4x8

Done.

I’m burned out from working the last 4 days. I almost didn’t train, but talked myself into going. My knee is better. I can walk normally but can only bend it through about one third of the range of motion. I’m walking so much better I tried to go up the stairs normal, felt this tearing pain and spent the next day limping again. It’s good again. I think I’m afraid to get bad news and that’s why I haven’t made an ortho appointment yet. Anyway, starting my program over tomorrow. Adding 5lbs to bench and decided to repeat the shoulder weight.

[Cellardweller]

Added the 5 lbs to my bench, kept OHP the same.

DB bench
50’s x2 sets of 12 getting the blood flowing

Bench
5x5 @75%
135x5
185x5
225x5
275x3

290 x5 sets of 5

V-bar press downs
160x12
170x10
180x8
190x7

Rope pull downs
110x10
110x8
110x7

Done.

The last rep of my 5x5 bench set was a tough one. I got 4, paused and went for it. I was done, but I got it. 25 reps with 290. Body weight is 280. Working on that. I’d like to get to 260.

[Buckfever]

Added the 5 lbs to my bench, kept OHP the same.

DB bench
50’s x2 sets of 12 getting the blood flowing

Bench
5x5 @75%
135x5
185x5
225x5
275x3

290 x5 sets of 5

V-bar press downs
160x12
170x10
180x8
190x7

Rope pull downs
110x10
110x8
110x7

Done.

The last rep of my 5x5 bench set was a tough one. I got 4, paused and went for it. I was done, but I got it. 25 reps with 290. Body weight is 280. Working on that. I’d like to get to 260.

I think it's a good idea on the weight. 49.5 was the age that my recovery and metabolism changed for the first time. I really think that's the age for everyone to shift a bit from strength to packing on muscle and leaning up. Just my opinion.

[Cellardweller]

I think it's a good idea on the weight. 49.5 was the age that my recovery and metabolism changed for the first time. I really think that's the age for everyone to shift a bit from strength to packing on muscle and leaning up. Just my opinion.

It’s mentally making the switch that’s difficult. I’m leaning towards more bodybuilding, but I’m clinging onto my bench for now. Maintaining my shoulder strength is important but I’m not chasing a body weight military press anymore

[Cellardweller]

Face pull
3x10

Seated military press 5x5 @75%
95x5
115x5
135x5
165 x5 sets of 5.

DB rear delt row
3x10

Lateral raises partials upper
3x10

Lateral raises partials lower
3x10

Lateral raises
3x10.
Poor weight selection on this last set. Went too light thinking I’d be too gassed out.

Done.

Weight is down to 277 from 282 lbs

[Buckfever]

How are the knees feeling?

[Cellardweller]

How are the knees feeling?

Left knee is still good. My right one is better. I can walk up stairs pretty normal now but still kinda go sideways down. This is the dangerous time when you get false confidence, do something stupid and reinjure it. Yesterday was back and I was thinking of trying rack pulls. It might have gone good, but later on I’d be paying for it.


Yesterday at Anytime

Went to Anytime because I had to babysit in the morning and the strength crew trains at Impact Saturday afternoon and they bring their families.

Cable pull overs
3x10

BB row -overhand this time

135x10
185x8
205x6
225x6

Lat pull down
4x8

DB row
100x6
100x6
100x6 drop to 50x6
90x6 drop to 50x6

Machine curls 4x8

BB curls 4x8

Done.

Took my grandson to see Spider-Man last night. Bi’s and forearms were cramping the whole time. That happens every time I train bi’s