No masks...I’m not even sure how that would work. Water fountains turned off, all equipment must be sanitized, and their group classes are limited in size. Social distancing is supposed to be maintained, but kinda tough when you need a spot...
Thanks. I was wondering what it might look like when things open up here. At least you can go. Miss putting my earbuds in and doing my thing. I’m starting to feel my wife’s stare from the kitchen window to the garage LOL
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
Yea my wife wasn’t appreciating me grunting in the house for an hour at a time when I was doing home workouts lol
5/29, DB bench - 10x10 GVT with 75s. Easy peasy. Should’ve used 80s, but in the 2 months the gym shut down, they couldn’t sort out the suicide DB that has one head about to fall off. Guess I’ll 85 next time.
4 sets lat pulls @ 140...2 wide, 2 underhand. Missed the pump from these! Pullups are great, but not the same. SS with seated cable rows, also at 140.
Then 3 sets cable upright row, and 1 arm cable preacher bench tris
6/2, block pulls. First did my wenning warmups, with 4x25 of leg curls, cable pull thrus, and DB SLDL, all super light.
Then worked up to 565x2x3 off the 4” blocks. Apparently I completely forgot to log my last block pull workout, but from what I can remember, I think it 534 or 545 for a couple triples, and a few singles after that. This was one of those workouts that was juuuuuuuust right - weight was heavy, but didn’t kill me. The last rep of the last set was a struggle, but not to where it got all ugly and shit.
Anyways...after that was cable belt squats, 200x15x3 SS with some calves
6/4, smith machine shoulder press - 135x10x4. Missed the slow burn that this gives, and I don’t care who knows it! SS with parallel grip lat pulls, 120/140/160x20, 180x15.
Close grip bench, 135/155/155x15. SS with front cable pulldowns, 100x15x3.
Seated lateral DB raise, 15x12x3, SS with zottman curls, 25x10x3.
Pretty basic/light pump session - tried to remind myself that the more I put on the bar today, the less I can put load up on my heavy day.
6/5, front squat - 185x5x5. Sticking with the whole conservative approach here again.
4 sets calves, with 3 sets GHR inbetween.
Sled work - 2 trips down and back each for forward pulls, backward pulls, lateral/paloff pulls, and rows. Had 115 lb on all except the second trip of the paloff pulls - keeping a trx handle out in front of you while dragging a sled sideways is a BITCH!
6/8, bench...hopefully the 300 rep wenning warmups I’m doing is shaving a few pounds off my working sets. Did cable tris, band pull aparts, and machine bench for 4x25 each. For bench, it was 315/305/295/285x3, 275x6. Was hoping to nail all those sets for 4 reps a piece, but oh well.
Chin-ups, +45x8x3, SS with dips, +45x10/8/8
JM press, 90x1, machine rows, reverse pec deck x3 sets each
6/9, mixed it up a little here...since I’ve been chasing a 500 lb squat forever, I figured I’ll start doing Anderson squats to get myself accustomed to the weight. Started with my wenning warmups - leg curl/reverse hyper/leg press x25x4, then a few light warmup sets. I then set the combo rack to my rack height(16), loaded 5 plates up(505 lb using buffalo bar), and started doing singles, dropping the rack height 1 notch after each one.
I got to 4 before I failed...so 12 total reps, even if some were only moving a few inches. In the end, I was getting up with about 10% more than my max just a few inches above parallel. Going to do these every squat day, moving down a notch until I’m moving it from full depth. After that, I’ll start slowly adding weight off the bottom.
I got to 4 before I failed...so 12 total reps, even if some were only moving a few inches. In the end, I was getting up with about 10% more than my max just a few inches above parallel. Going to do these every squat day, moving down a notch until I’m moving it from full depth. After that, I’ll start slowly adding weight off the bottom.
Fucking better be, I’m sick of having such a shit squat. It pisses me off to no end to show up at a meet as a 242 lifter, and get out-squatted by 148 lb kids with man buns and shit...
I’m honestly surprised, though, how easily the reps all moved...until the last one just, didn’t. This did give me a lot of confidence, though, that I’m a lot stronger in my squat that I realized, and apparently need to clean up my technique.
Aaaaaaanyways...
6/11, light upper day - GVT with dumbbells again for bench. Blew thru it with 75s last time, so went up to 85s, since the 80s are sketchy as fuck. Got 4 sets with them, used the 80s for the next, one with 75s, 70 for the last 4. Not as well as I wanted it to go, BUT...total poundage was 7750, vs 7500 two weeks ago, so I’ll take the 250 lb increase in the same volume.
After that, 4 sets each lat pulls and seated cable rows. Split out after that work, but the supersets with minimal rest, after the 10 sets of pressing with 1 minute rests got me a solid pump.
6/12, light lower - sumo deads into bands, did these just for something different. 225 + 100? Band tension. My old rogue bands added about 90 with this setup, but new bands are a bit thicker...
4 sets calves, SS with 3 sets hack squats - 2 plates per side for sets of 12
Sled work - down and back twice with forward and reverse pulls and rows with 3 plates. Took a plate off and did another 2 trips down and back doing pull thrus. These sucked. Not as bad as the lateral/paloff drags, but still a bitch.
6/15, wenning warmups of cable face pulls, triceps, DB press before reverse band bench. 315/335/355/375x3, 385x2, 405x1.5 - totally failed about halfway up the second rep.
DB bent row, 115x8x3, SS with close grip incline on the smith - 185x8, 135x12x2
6/18, kettlebell bench - hung 55s off each side of the bar with bands and pressed for 4x10. Superset with parallel grip lat pulls, 140x20, 160x15, 180x12, 200x10.
Hammer strength shoulder press, 55 per side x1x3. SS with front cable down, 100x15x3.
1 arm cable curl drop set...went 60/50/40/30, alternating 1 arm at a time, with no rest between.
6/20, cambered bar squats - 235x5x5. These moved like shit, but it is what it is.
Farmer carries - did a set with just the handles, which weigh 45 lb each, as a warmup. Then a set with a 45 on each post, one with 55, 65, 70, and finally with 80 on each. That made the total weight 410 on the last one. Did 3 sets of sissy squats x10-12 inbetween.
6/23, Anderson squats - 2 weeks ago started at the top of the combo rack with 505, and made my way down to pin 5.
Started off at pin 4, got 415/445/475/505, again with buffalo bar. Then 415x3x2. Ran out of time, so decided to do accessories after work. That didn’t work out, so...
6/24, RDL, sets of 12 - worked up to 275...basically until they started getting kinda tough. Then 4 sets calves with 3 sets reverse hypers for 25 reps each in between
6/25, GVT with dumbbell press, 85s on all 10 sets. Then 4 sets lat pulls at 140 SS with 4 sets CS rows with 70 lb.
3 sets each 1 arm cable curls and cable lateral raises.
6/30, reverse band DL, went 405/495x5, 545/585x3, 635/655/675x2. Pretty sure last time I did these, I doubled 635 and then jumped to 675 and failed on the first rep.
Then 4 sets calves with 3 sets of cable belt squats. That’s it. The overload from those DLs wreck me.
Ok, so....not a good showing today. Plan was to rep 335x3x4; never got close to that.
335x2, then 335/325/315/305/295x1.
That’s it. Shot the shit with a buddy for like an hour after that. Had an overall crap day, and was due a shitty bench day at some point, so today was it. It happens. More concerned with getting some good squats in tomorrow AM, honestly..: