Quick but enjoyable bench day...

Gotta do a quick one from my phone tonight.  Today's bench was damn good.  Gym went to all the benches were taken, so went to the other one, surprise, it was dead.  Anyway, decided to give pin presses a whirl again and it went really well.  Did a static hold to remember how 500 felt locked out.  Was really nice, 10 second hold.  Could have went longer but didn't want to fry myself too much since I was a bit tired having unloaded a truck starting at 4am this morning.  Anyway, numbers...


Pin press bench 135x7, 225x5, 315x1, 405x1

All of those went nice and easy.


Static bench hold 500 pounds for 10 seconds


Chinups  1x7, 1x6


Nice and easy day.


Happy New Year peeps!

hard ass back day...

This one could be quick since I've gotta be at work at 4 tomorrow morning.  Anyway, worked today from 6-2 today, so thought I'd be more tired when I got to the gym, not that I wasn't but damn, we killed it today.   Hit a rep PR on the one arm rows which was nice.  One day I'll have a big meaty back.  Anyway, quick numbers...


One armed machine rows, 70x8, 115x8, 160x8, 205x8, 250x15

Lat pull downs(weight is each arm) 205x8, 250 3x8

Attempted to do a chinup but my back was shot.  Attempted on more and got it, decided to switch to straight arm pulldowns


Straight arm pulldowns 37.5x15  47.5x40



Good day, in honor of international chest day tomorrow I'll be training bench.  Stay frosty.

Tow strap PR, chin rep PR, good day...

So, today ended the last week of the tow strap deadlift block of programming, and damn it was enjoyable, I'm looking forward to doing it again.  So anyway, was a good day, did a PR on it, so got something to look forward to.  Feel I've made some really good gains on these.  Also managed to do a rep PR on chinups, which damn near killed me, but I got it.  Anyway, I'll throw some numbers down...



Tow strap deadlifts 135x7, 315x5, 405x1, 495x1, 585x1, 605x1

in between those sets did some grip work with the 200lb hand grippers.


Chinups, the goal was 20 reps in as few sets as possible, managed to do 11 on the first set then 10 on the second.  So yeah, technically 21 but I wanted to push my training partner since he gets to lift more than I do on tow strap deadlifts.  Anyway, doing upper back on Sunday, so two days of gym rest, but no work rest, which sucks.  Anyway... have fun peeps, train hard.

Bench day, broken bands, tore up forearms...

Not gonna sugar coat this... typing this is a bitch right now.  My forearms are killing me from using the grippers I got for Christmas today.  So this will be fun.  Today was a different kind of day, a lot different, a little fun, and some new stuff.  Also, my shoulders and chest are sore as hell from the bamboo benching.  Had a band break so had to add weights to the bar to go along with the 20 pound kettlebells... which, damn... as much as I can bench and that less than 200 pounds on bamboo bench completely destroyed me... anyway... lets drop some numbers...


Bamboo bench 135 + 40 pounds of kettlebells  Sets of 8, 7, 8, 6, 10

Riposte Grenade Grip pressdowns 50x7, 40x10, 40x9, 30x15

Then moved to grip work, this involved the 200lb grippers and a hex dumbbell hold.  Closing then holding it closed for as long as I can or 10 seconds all while holding a 25pound hex dumbbell in the opposite hand. 

After this, just did one static hold from the chin up bars. 

Thus my forearms being trashed.  I'm gonna wrap this up now...

Christmas Eve Squats... lunges, wtf was I thinking?

So Christmas Eve, was a good day at the gym, funny but more on that in a minute.  Decided to add a new accessory, something I haven't attempted to do in like 15 or more years.  So that was interesting, did them with a twist.  Worked from 6am-noon today, was a good day.  So... get to the gym, the squat rack was in use.  Did a few curls just to screw around.  Squat rack was still in use.  We were like "Fuck it, lets go to the other gym, do the squats, come back here for the accessory I wanna do."  So we did.  Fortunately, the two gyms we have memberships two are about a mile apart, so no time to cool down really.  One gym, primary exercise and one accessory, one gym, two accessories.  So lets jump to some numbers, then maybe a bit more chat after...

Squats  135x8, 225 8x2

Depth and explosiveness was on point today.  Going next squat session it's time to use more weight regularly. 

Leg curls  100 3x10

*gym switch*

Landmine Lunges  45 2x7 each leg.

Okay, it's been forever since I've done lunges because they hurt my knees and last time I did them I came right down on my freshly scoped knee and was like "nope, never again"  Then I saw Juji doing/talking about landmine lunges and I was like "shit, lets give that a whirl"  Glad I did, it was great.  Also, pissed I did because damn my legs are so toast right now.

Chinups, the goal was 16 reps in as few sets as possible.  Did a set of 9 and 7.  9 chinups in one set is a new rep PR so I'm more than pleased with that.



No training on Christmas day, back with another bench day Wednesday so we'll see how that goes.  Weight is at 313.4 so staying in the same era.  Still pondering on a 2018 recap post tomorrow, dunno if it will happen but we'll see.

Festivus bench day!

Didn't get much sleep last night, so was afraid today's training would suffer, but fortunately it turned out to be a pretty damn good day.  Final week of close grip bench, which I'm glad of, wanting to do some SlingShot work now.  Looking forward to some Christmas Eve squats tomorrow, going to try a lunge accessory, which I haven't done lunges in forever.  We'll see how that goes.  I'll probably do a year in retrospect update on Christmas, dunno if it'll get published then but we'll see.  Anyway... lets drop some numbers...



Close Grip Benchpress 135x8, 185x6, 225x4, 315x2, 405x1

Skull Crushers 115x15, 135x12.  Partner was having some elbow issues so we just moved on after 2 sets.


Grenade Grip Cable pressdowns 40x10, 40x15, 40x20

Plate loaded machine bench burnout   4 plates each side for 23 reps. 

Still feeling good, I'll do a weight check tomorrow maybe.  Oh yeah, go see Bumblebee! 

Tow Strap Deadlift PR! Holy hell I'm tired.

Okay, so... today was a really good day at the gym.  Although, I was pretty exhausted I managed to get a new PR and do a one handed chinup with each hand this time.  So, my day/days.  Closed last night, had to be back at work at 4am for a truck unload.  So damn, very little sleep.  No nap after the gym, and gotta be back at 4am tomorrow morning. HOWEVER, tonight my plan is to be asleep by 8pm, and by the grace of Ambien, I will be.  Anyway... lets drop some numbers, was a simple day, one primary one accessory...


Tow strap deadlift 135x8, 315x5, 405x1, 495x1, 585x1(pr!)

Chinups  1x7 1x6,

Single Handed Chinups  1 x each hand.


Bench training Sunday!

Quick and easy squat day...

So my training partner had a meeting this afternoon, so we basically just quickly got through the squats and an accessory exercise which was pretty nice actually.  Squats are feeling really good.  225 is having good speed and depth.  I've noticed a lot more upper leg development.  I just hope this is what I need to get past the fear of squatting heavier.  Anyway, since today was a short and sweet session, I'll make this entry the same...


Speed squats  135x8, 225 8x2

Half Up/Full Up Squats   135x10


Pulling on Thursday.  Yay! 

Kinda heavy close grip bench...

It's always a good day at the gym when you start by getting a hug from someone bigger than you.  It's rare for me, but it does happen!  Anyway, aside from the manly embrace, was a good day for bench.  But I gotta tell ya, the stance I took yesterday for those straight arm pull downs and forced my partner to take absolutely tore my abs up.  So, after one set of v-bar pressdowns, I was like "Nope, can't do that right now."  Laying down and sitting up on the bench I was having to hold my stomach hard to keep it from hurting.  But I managed.  So anyway, lets drop some numbers...


Close grip bench press  135x10, 185x10, 225x5, 315x3, 405x1

Skull crushers 115x12, 135x8, 145x12

V-bar press downs 100x12, then noped because of my abs.

Tate/JM combo   35lbs 25/15/10 no rest between sets. 


Good day, squats tomorrow.

Back day, couple of rep PRs

Man, today was a good day.  Had the day off after working two 10 and one 11 hour day.  So it was needed, don't wanna brag but I slept in, all the way to 8:30am.  I know how to relax damnit!  Or something.  Anyway, was another good day and I needed it coming off that shit session Thursday night.  Did a rep PR on 250 pound rows and chinups.  So that was nice.  Also, it's funny the looks you get when you use ammonia in a commercial gym.  But screw it, it's the only way I can finish anymore.  Wait.. what??!?  Anyway... lets drop some numbers...


One Arm Machine Rows 70x10, 115x10, 160x8, 205x8, 250x12

Just went full blown animal on that last set.

Lat Pull Down Machine, weights listed are for each arm.   205x8, 250x7, 250x8, 250x6

Chinups  1x8, 1x6, 1x7

Straight arm pulldowns 72.5x17, 72.5x9


So that's enough for tonight, bench tomorrow!

Pin presses, tonight sucked.

So, tonight was the latest I've trained in like 2 years.  It sucked.  Flat out sucked.  Not gonna entirely blame it on the time, but probably more on the fact I'm thinking I set the pins lower than I should have in the cage for pin presses.  Probably more the low pin setting, but damn.  I'll post numbers, but eh... we all have bad nights. Sad thing is I was in a good mood too.  But oh well, lets see... other than that, not much else going on.  I'll just post numbers.


Pin presses #4 hole 135x8, 185x5, 225x4, 275x2

Tricep pressdowns 90x15, 110x15, 130x15, 150x15, 190x15

Reverse grip tricep pressdowns 50  3x15


ALSO!  Did a burpee tonight!  My first ever!  A new PR!

Tow strap deadlifts, first time ever!

So as the title suggest, I did tow strap deadlifts today for the first time ever.  SO MANY PRs!!!! And yes, of course after each set "PR!"  It was fun doing something I've never done before, been a while since I've done something like this, so it was a learning processes and a damn entertaining one.  Well, was until me and my partner went double dumb.  "Think we should go up by quarters?"  "Nah, lets do plates."  "Think we should add a piece of plywood to increase the deficit?"  "Sure"  That was the point we learned one of us can be dumb at a time.  But it was still a good time, and finally he out lifted me in something.  I told him I wouldn't bring up the eight inch height difference, but I'm bringing up the eight inch height difference.  So anyway, lets drop some numbers and put this baby to bed, and by baby I mean me... I'm fussy and have to get up early for work.


Tow strap deadlift 135x8, 315x3, 365x1, 405x1, 455x1 495x1, 545x0

Sure I didn't get the heaviest one I tried, but that's an opportunity for gains!  Or that's what I'm telling myself.... I'M EIGHT INCHES TALLER I HAVE TO PULL FURTHER!!!!

Short stroke behind the head pulldowns  140 4x15

Face pulls 100x78


That last set was a burnout.  I didn't lose track of what I was doing.

Okay, this is a double bench week so that will probably be tomorrow night.  Stay frosty.

Damn, more squats...

Okay... so with the new program I'm working on/with I was scheduled for squats again today.  Just a tad over 48 hours after doing them.  I was dreading it, all yesterday and this morning. Get up, my legs feel great.  Got to the gym and did my first warmup and was like "shit, my legs don't feel great, but I can do it."  It was a little different than Saturday with weight/set schemes and no gluteham raises because of the possible calf tear, but for my personal lifting it was good.  My partner tried to make it through it but was feeling bad so he had to call it early.  So, as soon as he left, earbuds went in so I would look less approachable.  Lets drop some quick numbers since I have 4am core work tomorrow(truck day at work).

Squats 135x10, 225 8x2, 275 2x1

Half Up/Full Up Squats  135 3x4


Called it here since I couldn't do my glute/ham raises and my legs were pretty fried at this point. 

Interesting day planned for Wednesday, so we'll see how that goes.

Strong bench day...

So lets see... not much soreness in the legs which is good since tomorrow is squat day again.  I'll elaborate on this method I'm toying with at a later point.  Particularly when I have a bit more data on how it's making me feel, results I see, ect... Anyway, felt good today, was pretty strong.  Did the crazy Tate/JM Press rep thingy for an accessory again.  Also did some curls.  21s/Pass off, only rest was handing the bar to my training partner for him to do his set then pass it right back.  That was fun, but there was some forearm cramping on set three.  Kinda expected it.  Anyway, lets do some numbers...


Close grip benchpress 135x10, 185x8, 225x6, 275x4, 315x2, 365x1

Spoto Press 225  3x6

Tate/JM variation 35 pound, 25/15/10 rep scheme no pause between sets.

21/Passoff  40lbs 4x...well... 21. 


Good day, felt strong, only a wee bit of shoulder pain but nothing too bad.  Squats tomorrow!

Squattastic Saturday

Damn, my legs are thrashed.  Okay, lets break down the day.  Work from 6a-8a for training for a new system.  Squats at 10a.  Back to work at 2p-9p to close.  So pretty hectic day, but damn what a squat day.  So, one thing I'm going to list, I'm not sure if it has a proper name, so for purposes of this I'm just going to call them half up full up.  Basically, unrack, squat down to full depth, come back up half way, squat back down to full depth, then complete the squat for one rep.  So, that was pretty intense.  Today was a speed day, and in describing that at work, I know it's pretty common for powerlifters to understand when you say speed, you mean dynamic effort, but not everyone does, so there's a bit of clarification.  Basically exert as much force as you can at 50-60% of your one rep max.  So for example, squat 225 as though it's 455.  Seems simple enough I suppose.  Anyway, lets drop some numbers.

Speed squats 225 4x2, 245 3x2, 255 1x2, 265 1x1, 270 1x1, 275 1x1, 280 1x1

Half Up Full Up Squats  135  3x4

Glue ham raises 1x10, 1x7

Was planning on 2x10 for GH however that weird pop/pull thing I had happen in my calf on Thursday kinda sprung back up on me.  It's not bugging me enough to want to get it checked out, could be a very minor calf tear, but it's up high enough that it doesn't bother me through most things.  So that's nice.  Anyway, enough for today.  Bench training tomorrow.

Blah, deadlift fail!

So, had a fail at the gym today.  However, not letting it get me down.  There's a video on my Instagram of it.  So feel free to check it out.  Other than that it was a decent day.  Today was a heavy day, so went heavy with bands.  Only one accessory and I'll bitch about that one.  On my final set of leg curls I was at 180 pounds and on my 6th rep something pop in my upper calf.  Freaked me out.  There was no pain at all unless I pivot on my left leg and even then it's very minimal.  Tried stretching it out every way possible and no real pain, oddly feels like nothingness.  Like I can feel something there but no pain.  Yeah, it sounds weird but that's the best way I can explain it.  At any rate, was going along good with those, was the last set anyway, would have liked to got the 10 reps, but I'd rather not be injured, so seemed like a good stopping point. And that's a marvelous segue for getting to numbers and stopping...


Banded deadlifts mini bands, 135x8, 225x4, 315x1, 405x1, 495x0, second attempt... 495x0.  Yay for failure!

Leg Curls 120x10, 140x10, 160x10, 180x6

Decent enough day over all, squats Saturday!

New Reverse Grip Bench PR!

So, since last week I've kinda been eyeballing a new PR for reverse grip bench this week.  Aside from the congestion I've been feeling good.  Up until this morning I was confident, this morning I woke up, shoulders were achy, head was stuffier than it has been the past few days, fortunately I was off work today so I just went back to sleep.  Woke up, shoulders were still achy but the head felt better.  So boom, new PR today!  Worked so well even my partner kicked out a new PR on it, 295 for him.  Lot of explosive speed on it too.  Was good to see.  Unfortunately due to him still having a busted sforax(don't ask, or do, I'm not the boss of you) I only got one set of Bradford presses in since he couldn't hold the bar in front of his head.  Oh yeah!!  Tried Inhale Smelling Salts for the first time today after seeing Jujimufu using it.  Damn, that stuff is strong.  Like getting kicked right in the brain and heart at the same time.  Love the size of the bottle too.  Hopefully it's as long lasting as is touted.  Time will tell, now lets drop some numbers.


Reverse Grip Benchpress 135x8, 185x6, 225x5, 275x1, 315x1, 405x1

Bradford Press 95 1x10, stepped due to my partner not being able to.

V-Bar Pressdowns  100x10, 120x12, 140x14, 160x16

Thought my triceps were thrashed after this, I was wrong.

Final lift was a move I saw Dave Tate do, it's a Tate/JM Press using the rep scheme of 25/15/10  No break in between, Tate/JM/Tate.  One set, 35 pound dumbbells.


Good day.  Bodyweight is currently at 313.4.  So holding nice, seem to be eating more and more frequently, which is nice. 

Two for One! Mostly because I was busy last night...

So, yeah, was pretty busy last night so didn't get a chance to log my squat day. So today we're doing the logs for Saturday's squat day and Sunday's back day!  Fun times, I might be wordy.  Saturday's squat day was decent even though I had two back to back 4am days at work, one of those included a big assed truck and the other included tons of price changes.  So, lots of lifting followed by lots of bending.  Thought squats would be terrible, while I didn't go heavy, power and depth were both good.  Was pleased overall and tonight and today, man my legs were a bit toasty.

Today begins the new week, this is a double back week with today being upper back.  The head cold I've had for a few days was a bit rough today so wasn't expecting much.  Fortunately, I was wrong.  Felt really good while lifting even though breathing during sets was a bitch but I still went pretty strong.  Used the machine row and lat pull down which is good.  So lets get started with numbers from yesterday...


Squats 135x10, 225 8x2  speed and depth were on point.
Glue ham raises  4x8  Each rep had a nice pause/contraction at the top.


Today...

One arm machine rows 70x8, 115x8, 160x8, 205x8, 250x8

Lat pull downs 205 2x12, 250x8, 250x12.  Struggled with that last one due to breathing and grip, but managed and felt good.

Chin ups 4x3, attempted a 1 handed chinup with my left hand since the wrist is still sliced from the biopsy, that didn't happen.

Rock climbing grip pull-up  3x1, 1x2

Straight arm pulldowns 52.5 2x20

Called a day there, next training day will be Wednesday, should be good.  I'll check bodyweight sometime around then.