Things I thought I should put on the internet
Felt good today, even after some stiffness and knee pain yesterday from sitting on the floor too long. Today’s challenge was time – it felt like this took forever (about 2 hours).
Squat
205×5
245×4
2×3 @ 285
5×2 @ 325
Bench Press
165×5
195×4
2×3 @ 225
5×3 @ 260
DB Fly
5×10
DB Row
3×10
Manta Ray Squat
2×3 @ 185
2×3 @ 225
4×2 @ 245
Good Morning
5×5
Incline Close Grip
3×5 @ 180
DB Row
3×8 @ 105
Incline Tate Press
3×6 @ 40
Hammer Curl
2×10 @ 35
40×8
Bench Press
285×1
285×1
285×4
225×1
225×1
Pullups
8
Face Pull
3×12
Pressdowns
2×10
Pretty good day. I’ve adjusted my attitude a little, and the idea that I need to earn my way back to the platform seems to resonate. Of course, it’s only been one day.
Revers Band Bench Press (light bands hanging from pegs)
2×15 @ 45
135×3
185×3
225×3
245×3
265×3
275×3
295×3
315×3
335×1
355×1
360×1
Incline DB Press
2×15 @ 60
Pulldown
4×8 @ 150
Face Pull
4×10 @ 150
Pressdown
2×15, 1×10 @ 120
Got to the gym tired and hungry, but got there. Not my best day, but we’ll take it.
Warmup
Shoulder complex, stretching, GHR situps
Bench press
2×15 @ 45
95×3
135×3
135+1chain x 3
8×3 @ 185+1chain. three grips, less than a minute between each of the 8 sets. Speed was OK, but not awesome.
Football Bar press
45+1chain x 5
135+1chain x 5
3×3 @ 185+1chain. This is going backwards. Not sure why.
T-Bar rows
45×8
100×8
115×8
125×8
135×8
Land Mine presses
2×15 @ 35
band pressdowns (light band) superset with hammer curls (45’s)
2×12
Another early session. I thought I would rather sleep in, but then I started crushing PRs.
Warmup
Shoulder complex, band stretching
2 Board Bench Press
45×15
95×3
135×3
185×3
225×3
245×3
275×3
285×1
295×3 (PR)
305×1
315×1
325×1 (PR)
Beat my last triple by 10 pounds, and the single by 5, and had some in the tank.
Fat Bar Bench Press
135×5
3×5 @ 235
Pullup
7×4
Band Face Pull
2×15 w/ light band
superset with band pull aparts
2×15 w/ mini band
DB Extensions
2×10 @ 30
Pullover machine
2×15 @ 70
I really hate getting up at 4:30. Alas, I’m home by 9 with three meals eaten, and I’ve got a full day ahead of me. (Coffee will be my friend today).
Felt great again this morning. Also saw one of the most stupid things, ever. Some fitness/bodybuilding girl (I could tell by her Flag nor Fail hoodie) had the reverse hyper loaded with 180 pounds – I thought that was odd, given that’s a ton of weight for a little person. Then she proceeded to double a strong band around the swing arm from the front of the machine, step into the band and put it around her hips, and then did what I guess was a good morning, but the net resistance was the band against her hips, which maybe moved two inches. I considered asking her what she thought she was doing (I get asked why I’m using chains), but I was afraid I might laugh or make a face, so I used the 45 degree hyper instead.
Warmup
Incline situps and 45 degree hypers
Shoulder complex
Stretching
Bench Press
2×15 @ 45
95×3
135×3
135+1chain x 3
3×8 @ 185+1chain. 3 grips, less than a minute between sets. Fast and strong.
225+1ch x 1
255+1ch x 1
280+1ch x 1 This is getting pretty close to max effort work, but I wanted to best the 275+chain from last week.
Football Bar Press
45×5
135×5
135+1ch x 5
3×4 @ 190+1ch
Barbell t-bar row
5×8 @ 95
Land Mine shoulder press
2×15 @ 30
Band Pressdown superset with hammer curls
2×15 (light band, 40’s)
Moved this up a day, because I actually do have to work sometimes, and tomorrow is one of those times.
Warmup
Shoulder complex, shoulder stretching, setting up the rack, looking for collars.
Incline Close Grip Press
2×5 @ 45
95×3
135×3
155×3
175×3
195×3 (PR)
205×3 (PR)
225×1
235×1
240×1 (PR)
The 235 was a grind, but since the goal is to break a record, I added more weight, and got it. The weight flies off my chest, it’s the lockout where I stall.
Fat Bar Bench Press
135×5
3×6 @ 230
Pullups
7 sets of 4
Band face pull
2×15 with a light band
Band pull aparts
2×10 with a mini band
DB Extensions
2×8 @ 30
Pullover Machine
2×12 @ 70
Got up, walked the dog, had a shake and a Monster, went to the gym. It’s 8 degrees. Invigorating.
Bench Press
2×15 @ 45
95×5
2×3@135
135+1set chain x 3
8×3 @ 185+1chain. Chains are 40 pounds, but about half the chain starts on the floor, then totally deloads at the bottom. 3 grips, less than a minute between sets.
225+1chain x 1
245+1chain x 1
275+1chain x 1
Football Bar Press (middle grip)
45+1chain x 15
135+1chain x 8
3×5 @ 185+1chain
Barbell t-bar row
5×8 @ 90
Land Mine shoulder press
barx15
2×15 @ 25
Band pressdown
2×10 w/light band
superset w/ Hammer Curls
2×10 @ 40
That felt like enough for the day.
Still have this sinus/head/ear/plague. It’s bad enough to give me a headache and make me feel tired, but not bad enough to keep me on the couch with my blankie and chicken soup.
Really good day today. Stringing together a lot of them is going to lead to a good showing in May.
Warm Up
Shoulder complex, band stretching. Forgot all about doing reverse hypers and abs.
Floor Press
2×10 @ 45
95×5
135×3
185×3
225×3
245×3 (PR)
265×3 (PR)
285×1
295×1 (PR)
The 263 triple is 30 pound improvement. The 295 was a serious grind, it felt like it took about 10 seconds to lock out. A 10 pound improvement.
Fat Bar Bench Press
135×12
2×5 @ 225
Pullups
5×4
Band Pressdown ss w/ hammer curls
2×10 w/ light band, 2×15 @ 25
Band Face Pull
2×10 (light)
Band pull apart
2×10 (mini)
Pullover Machine
2×10
Windy Recycling Day 