On Sundays we deadlift apparently...

So, I missed a couple of days last week because of exhaustion and being beat up from work and training.  Did manage to bench 505 on Thursday, then Friday attempted to squat, that turned into no squatting at all and just doing grip work.  Today was good as far as my lifts go, unfortunately my partner's back went a bit south when he went to pull 405.  Hopefully it's not bad and heals quick.  As for me, this was about the 3rd time I've pulled this year thanks to the lower back pull and a pulled rib cage.  Decided I was going to go over 500 if even by a little, and I did.  Thanks to the partner's pulled back we just did some grip work afterward.  My goal for the year was going to be to add an inch to my forearms, right now I'm at 3/4th of an inch gained, so I'm way ahead of schedule.  It's tapered off a bit the last few weeks though, but all is well.  So here's some numbers.

Deadlift  135x10, 225x8, 315x1, 405x1, 505x1

Grip work consisted of... static hold with 200lb grippers, 30 reps each hand with the 150lb grippers, 15 pound hex dumbbell hold at finger tips, and 15 pound hex dumbbell hold with deep grip.


Probably just going to do a nice little hypertrophic bench day tomorrow, I'll do another heavy bench day on Thursday. 

Oh yeah, before I put this one to bed, my weight today was 308.2.  This is kinda odd for me.  I'm .2 pounds away from not being in the superheavyweight class.  My diet has been a lot better lately, which has been odd for me.  Me and my partner joke around that if I'd stop drinking Mello Yello I'd drop 15 pounds in a week.  Fucked up part is, it's probably not that much of a joke, but fuck it, I do love me some Mello Yello.  Anyway... Meet is in 3 weeks, so just going to do bench only.  We'll see how it goes. 


Stay frosty...

Bench day, new incline PR

So, gotta be up at 3am and Ambien is kicking in... so going to make this quick.  Really good day after a pretty rough few days in a row at work.  But eh, that happens.  Hit 355 on incline, so that's a new PR by 5 pounds.  Everything was feeling good.  Shoulder felt a little wonky when we went to do burnouts with 225, that's why I stopped at 18.  Anyway, lets drop some numbers...


Incline bench press  135x8, 185x6, 225x4, 315x1, 355x1

Overhead Grenade Cable Extensions 60x12, 70x12, 80x12, 90x10

Low to High Cable Flies 60  3x12

Benchpress burnout 225x18, like I said, shoulder felt wonky, so stopped there.


Anyway, off tomorrow since it's truck day, back with deadlifts on Tuesday.

Squats, my legs are killing me today...

So yesterday we knocked out some squats.  It was good, we kept time to a minimum between sets, basically just enough rest to reset for your next set of doubles.  It was good, also through some half up full ups in.  That was a bad idea, yet oh so good.  Also a lot of grip work.  So here's some numbers.  Next week I'll try adding back the pithiness you've all grown accous...tired of.


Dynamic Effort Squats  135x8, 225 8x2

Half Up Full Up Squats  135  8 total reps

Leg Curl/Glute machine  175  2x6


Then the grip work with hand grippers, hex dumbbell holds, and static hangs.  Was a good day.

Bench day, went dumb, happy I did.

So posting this a day late thanks to a bit of a hectic personal schedule last night.  Went pretty heavy with the Shoulder Saver bench, was glad I did.  It felt really good, 405 moved like it was a speed rep, so that was nice.  Anyway, lets drop some numbers...


Shoulder Saver Bench  135x10, 225x8, 315x6, 405x1, 455x1

Machine Bench Burn Out  190/175    31reps, dropped to 175, 16 reps

Overhead Grenade Cable Extension Burnout 50  47/45

Bench accessories...

Okay so, missed a few days last weeks thanks to the pulled ribcage.  Couldn't even lay on a bench and that sucked.  So today took it a bit easy, but my shoulders are thrashed right now.  Anyway, some quick numbers.


Single arm landmines  45x8, 55x8, 65x8, 75x8

Seated Dumbbell Cleans  25 3x10

Double cable upright rows   37.5  3x15

Machine Triceps Presses, 100  3x15

Overhead Grenade Cable French Press   40x15, 50x43/47

Close Grip Bench

Okay, completely exhausted and have to be at work at 4am, so today will be quick. 


Close Grip Bench 135x8, 185x6, 225x6, 275x6, 315x4, 365x0   Was not pleased with failing that last one, but I was pretty dead at the gym too.


Long Bar Two Pulley Pressdowns  47.5  4x15

Grenade Grip Cable French Press  22.5x20, 27.5x20, 32.5x25


Okay, speed pulls tomorrow if I don't pass out as soon as I get home from work. 

Deadlifts return....

So, last time I did a deadlift variation was 12/27, shortly after the first of the year was when I threw my back out.  It's finally felt good enough to attempt to pull again.  It was really pretty good, also did a new rep pr on chinups.  So that was good too.  Had to tighten my belt, I use a lever belt so it requires some work to do.  So that's also a bit unexpected/nice.  Anyway, lets drop some numbers...


Deadlifts 135x8, 225x6, 315x3, 405x1, 500x1, 500x0    Went for it a second time, my belt was digging into me too much and not using chalk was creating some issues.  Think I'll be good next week for more than one.


Chinups  30 reps, sets of... 13/11/6


Then a lot of grip working using 200/150 hand grippers. 

Damn good day.

Dynamic effort bench...

Gotta knock this out in 15 minutes...  So today wasn't good, like my lifts were good, but I just wasn't feeling it today.  It's not that the weight felt heavy or anything, just wasn't vibing at the gym today.  Anyway, did DE bench with paused reps on my doubles.  Everything felt good and went up smooth... like I said, just kind of an off day.  Could be personal crap, but eh...


Numbers time...


DE Bench  135x10, 225x8, 315 8x2

Tricep Pressdowns  120  4x12


Flat Dumbbell Bench  100 2x6, 1x12

Squats a day late too...

So yeah, another day late post.  Seems to be a habit this week.  Had to be at work at 4am today and my Ambien kicked in harder than I had expected last night, so wasn't coherent enough to write anything out.  Yesterday was squat day, it was really good.  We were firing out the squats so fast and with such explosiveness we just just stayed with 225.  Felt really good.  Anyway, some quick numbers...


Squats 135x8, 225 8x2

Leg Curl/Glute Thingy  175 4x6

Seated Calf Raises 115x12, 165x12, 255x10

About treefiddy...

So posting this a day late.  Long story, that's probably more interesting, but that's for another day.  Good day at the gym.  Attempted 350 on incline.  Had to have a slight bump at a sticking point, but other than that it was pretty good.  I'm exploding off my chest really well which is nice.  Anyway, some numbers...


Incline Bench  135x10, 185x8, 225x6, 315x1, 350x1

Duffins  60  4x12

Pec Deck  160  1x20   (was causing some shoulder issues)

JM/Tate burnout  35lb dumbbells   40/25/15

Shoulders are stupid and need to be punished...

So, the unfortunate part of my partner having that doctor's appointment meant we didn't get the day off after bench and squats since today was scheduled to be a bench day as well.  Made it more shoulder based, and I gotta tell ya, that was still a bad idea since we did those heavy inclines 48 hours ago.  Did some overhead pressing with the swiss bar, which felt awkward but really good.  Also we did do some bench just because earlier in text.  Anyway, some numbers...


Swiss Bar OHP  95x10, 135x8, 155x3, 175x3, 185x1   Really need to do some more work with overhead stuff to improve those numbers.

Double Handle Triceps Pressdown  47.5  5x15

Bench Press  315x3

Cable Grenade Tate Presses 40x12, 50x12, 60x12, 70x10

Squatting fun...

So, today was squat day.  It was a pretty solid day.  My second to last set on squats I felt a little shaky on.  However, my last set was really smooth, got deeper in the hole(giggity), and exploded more coming up even though I had went up 10 pounds.  So that was solid.  Also, damn, opened that bottle of Inhale over a week ago and it still kicks like a horse.  Anyway, funny thing, first accessory was the leg curl that kinda works as glute exercise too.  My partner noticed his sticking point in the squat, so I was like gotta get your hamstring and hips hitting a little better so we'll do these and we're going to do them heavy.  I said we'll do 4 sets of 6 with the stack.  He said "I don't think we can do the stack on this."  I say "Pfft, we've done it before."  So I throw the stack on, slide over the 10 pounds of add on weights making it 260, lock myself in, go to hit it, it doesn't budge.  So I was like "Okay, lets drop this down to 220"  Go give it hell... doesn't budge.  "you do realize this is the leg curl and not the leg extension" To which I reply "Dude, I told you we can't do the stack on the leg curl, it's the leg extension we do the stack on."  So I get called an asshole because of that.  Anyway, had to have a slight rest before actually did my first set, because if it doesn't budge, that doesn't mean I'm not going to give it hell attempting to make it budge.  Went decently heavy on calf raises too.  I'll feel that tomorrow.  Anyway, I've rambled.  I'll drop some numbers now.

Squats  135x8, 225 4x2, 315 2x2, 325 1x1, 335 1x1

Leg Curl/Glute thingy 200 4x6

Seated Calf Raises 205x15 255 2x12


Had to go to the doc for my bi-yearly blood work this morning.  Weighed in at 306.2  So right now I'm the lowest I've been in a decade.  Also, not in the SHW class at the moment.  Which is a good place to be since I could do either depending on if I maintain this weight and have a big meal or dehydrate and sorry for getting graphic here, but take a huge crap before weigh ins.  Anyway, enough rambling tonight. 

I'm back! Well, chest, but back still....

Okay, took a few much needed consecutive days off from the gym.  Between work and the amount of training I've been putting in, I was beat all to hell, fortunately my partner was too, so he needed it as well.  Today kicked ass, we had an extra day off thanks to him having a doctor's appointment he'd forgotten about yesterday.  So anyway... today, new PR on inclines.  Probably had another 15 pounds in me, which was nice.  But hit the PR and decided to stop there.  Next time, we add a few more pounds on it.  Partner also hit 250 on inclines which was a PR for him too.  Also tried an exercise I saw Chris Duffin do, it's kind of like a clean, coupled with an upright row and face pull.  No idea what they're called, so for purposes of logging, they will be called Duffins by me.  Anyway, lets drop some numbers...


Incline Bench Press 135x8, 185x6, 225x6, 315x1, 335x1

Machine Triceps 120 3x15

Duffins 40x12, 60 3x12

Chinups 1x10

On about chinup 5 I decided to see if I could be showy and ungrip/regrip during it.  Yes, yes I can. 

Anyway, squats tomorrow. 

Back day, I'm beat...

Long story short, I'm beat up.  Bad, not injured, just really beat up.  In the span of 8 days had 3 heavy bench days.  At work we did a pretty huge floor reset.  So we've been having to match the warehouse to match the floor reset for replenishment(where we restock stuff that was sold the previous day).  That has basically required moving every item in every bin.  Plus having a pretty big truck this past Thursday, and yeah, my shoulders are hurting, my back has a tightness that isn't going away.  Long story short, I can really tell I'm prepping for a meet/meets.  If all goes according to plan, I'll do a couple a few weeks apart.  Because of throwing my back out a few weeks ago and the tightness that isn't wanting to go away I haven't been able to pull like I'd like, so those might turn into bench only.  That's why I've had so many heavy bench days.  So today, we get in, and my partner is pretty beat up too, so we didn't wanna be there today, but we pushed through as best we could.  We're also going to just three days this week, so we can have 4 days in a row off.  That will be nice.  Anyway... lets drop some numbers...


Plate Loaded Machine Rows 70x8, 115x8, 160x8, 205x8, 250x16

Chinups  sets of 11, 5, 2

Straight arm pulldowns  37.5x40


So, the new bottle of Inhale came in, and my partner gave me such a hard hit before I did my final set of rows I just kept repping because I didn't wanna focus on how much fire was in my sinuses.  It was also the first time he's ever hit a fresh bottle.  He decided to wait a week before doing it again.  Anyway, squats on Wednesday.

Quick bench day update....

Work at 4am, so I'm crashing soon.  Just need to post an update here.  Today was good but I'm really feeling beat up.  Benched heavy again.  Need a couple of dynamic effort days to take some pressure off.  But anyway...  quick numbers...


Shoulder Saver Bench 135x10, 225x6, 315x3, 365x1, 405x1

Low to High Cable Flies 40 3x15

Pec Dec 190 2x15, 145x63.  Had to make my partner work.  He did well....



Back tomorrow, bed now.

Squats/Grip

Today was really good.  Had a guy from the gym work in with us on squats.  He's a damn strong squatter too so it helped push us.  Always a good thing.  Back, knees, and hips all felt good today.  Did a lot of grip work at the end.  My forearms felt like they were going to explode after the grip work.  So that's a plus.  Really wanting to get another inch on my forearms.  Anyway, gonna drop some numbers then sleep.


Squats  135x8, 225 4x2, 275 2x2, 315 2x2

Leg Curls 130x10, 160x10, 190x10, 215x10

Then we did some static holds with the grips and some rep work.

Two days of grip work this week, one next, then no grip work the next.  Not wanting to develop tendinitis, so kinda running 2/1/2/1/off cycle with them.  Not to say we don't train grip just by doing some of our stuff, just no direct grip work.  Anyway, off tomorrow, bench Sunday!

Yesterday's bench day...

So, last night my hands were too shaky to attempt to type.  So I'm posting this today.  Yesterday was a hard assed day at the gym.  Went over 500 on bench.  Did a pretty huge burnout.  Ended up going to Zaxby's after, my original plan was to go in the grocery store beside my gym and pick up something there, however, I felt like if I had walked much more I would have hurled.  So yeah, it was a good day.  Grinded out that 505, had issues on the first attempt and reracked it because of a bad break, waited maybe a minute before I reset.  So that was quicker than I would have attempted.  Aside from that it was a good day.  Some quick numbers...


Bench press 135x10, 225x8, 315x3, 405x1, 505x1


Burn out benchpress 225x39

Squats tomorrow if I'm recovered.  Hopefully I will be.

Bad/Good back day...

Man, I did not feel like lifting when I got to the gym today.  Fortunately it turned out to be a pretty good day.  Going up in weight on the seated one armed rows everything felt heavy until I got to 5 plates on it.  Then I hammered that one out.  Did some grip work and that was good too.  Best part my partner making a joke to Gerry when we were flat out done about me being able to do chinups and him thinking he was joking.  Then I did eight and the look on his face was amazing.  Anyway, I'll drop some numbers... not really looking forward to tomorrow, but at least it's bench day, and bench shirt day.  So I guess I've got that going for me...


Seated One Arm Rows 70x8, 115x8, 160x8, 205x8, 250x10

Straight Arm Pull Downs(single pulley)  30x20, 40x18, 50x15, 60x12, 70x10

Face Pulls  50 5x10

Grip Work

8 Chinups

Damn good bench day...

So, today was good.  Worked 7-2, it was a smooth day at work, so that helped.  Felt pretty good and relaxed going into the gym.  365 felt heavy so I was dreading 405, but man, it went up nice and smooth.  So that was nice.  Not gonna lie, this won't be an easy week mentally, but I'll manage.  We'll see how things go. Body weight is staying right at 316 right now, so that's good.  Anyway, here's some numbers from today...


Shoulder Saver Bench 135x10, 185x8, 225x6, 275x2, 315x2, 365x1, 405x1

Grenade Grip Cable Tates 32.5 2x15, 37.5 1x15

Low to high cable flies 32.5 1x10, 1x18, 1x23


Good day, good/interesting weekend actually.  Anyhoo, enough for now, back day Tuesday, depending on how my lower back feels might not do deadlifts.  We'll see.

Back day goodness

Was tired as hell today at work and and the gym, but had a good day.  Did some trap bar shrugs, ended up going far heavier than I had planned, but I'm very pleased with that.  Have some plans tonight so gotta make this one quick.


Trap bar shrugs 135x8, 225x8, 315 3x8, 405x8, 455x5

Straight arm pulldowns 47.5  1x10, 1x30, 1x33

Chinups  1x6

Then a lot of grip work.  Everything felt good, off till Sunday!

Squat day, twingy back

So today was really good, today was my last of three 4am days at work.  Was reorganizing some of the stockroom today, which involved moving a lot of heavy shit.  So I probably wasn't at 100% going into the gym.  But it was still a good day, just on my last two sets of squats my back got a little twingy.  Nothing bad, just enough to make me go, maybe today we should do 6 sets of 2 and not make the jump to 315 today.  So long story short, took about 20 years, but I've gotten wise.  Anyhoo, some quick numbers...


Squats 135x6, 225 2x2, 275 4x2

Leg Curls 100x10, 115 2x10, 130 1x22 Had to punish my partner because I knew he'd try to keep up.

Seated calf raises  185 2x15, 1x20, 1x25

Sunday Deadlifts...

So I forgot to post this for Sunday, so I'm doing it today, just so I'll have a log of it.  Was two weeks out of throwing my back out so went a little conservative.  Well, I felt it was, but anyway...


Block pulls, 135x6, 225x4, 315x2, 405x1, 500x1

Chinups 2x10

Bench day, but a funny story first...

So, I had to be at work at 4am this morning.  So I had to be asleep early last night all while packing in as much of the Royal Rumble as possible. So in doing so, I forgot to post my log of yesterday's deadlifts.  So, I'll do that tomorrow since I like having easy access to look back on.  Got two more 4am days this week, so gotta crash early tonight too.  Anyway, considering I had been up for 12 hours by the time I started training today and worked 8 of those, today was a really fucking incredible day.  Kept feeling stronger at the gym, which is good.  Since today was a heavy day, just my primary exercise and an accessory.  Anyway... lets drop some numbers...


Shoulder Saver Bench Press 135x10, 185x8, 225x6, 275x6, 315x6, 365x1, 405x1

Overhead Tricep Presses 60lbs 4x30



Was a good day.

Incline bench day failure but success!

So, today I went in with the goal of hitting 335 on incline.  That would be a 20 pound PR.  After hitting 315 on Sunday I thought I'd have it in me.  After needing some assistance on 315 I changed my mind about that PR.  But it was a damn good day.  I did hit 325 on incline after a big whiff of ammonia, so 10 pound PR, not bad after not really doing them for a decade.  Partner hit a PR on them too, which was nice.  Good day all around.  I'll drop some numbers.


Incline 135x10, 185x8, 225x6, 275x3, 315x1* 325x1

Flat Dumbbell bench 100 3x6

Low-high crossovers 27.5  3x12


Body weight is at 316 right now.  So everything's feeling good again.  We'll see how it feels after block pulls Sunday and truck day this upcoming week.

Squats again...

So, not in the best place mentally so I'll keep this short.  Did squats today, little less than two weeks from throwing my back out.  So I didn't want to tax my back too hard.  It was still a pretty good day in the gym.  Anyhoo, some numbers...



Squats 135 2x6, 225 4x2, 245 2x2, 275 1x2, 315 1x2.

Standing calf raises 135 3x15

Seated calf raises 175   3x25

Day late bench day!

So, this was actually yesterday, but I was pretty busy last night so I didn't get a chance to post.  Thanks to resets at work, I busted my ass yesterday, and today.  But this is about yesterday.  Anyway... had a hard assed day, but a really damn good day in the gym.  First time I've decided to go heavy on incline barbell bench since maybe 07-09.  Felt good, I love the incline bench at that gym so much, it feels good and I had no shoulder pain while doing it.  So that was good, I'm gonna throw down some numbers now...


Incline Bench Press 135x10, 185x8, 225x5, 275x2, 315x1
      was the first time I've inclined 315 in that long and it was nice and smooth, probably could have hit it for a double, but was pleased enough with that.  Next time.


Double Pulley Long Bar Press Downs 42.5  2x15, 2x20

Low to high Cable Crossovers  22.5   3x15, 1x26


Good day, squats on Wednesday!

Final day of deload! Back day!

It's late, so I'll make this mostly numbers.  Back feels great.  Did the hydromassage and tanning bed today again.  It almost looks like I've not spent several years avoiding the sun now.  But the most important thing is, my back feels great again.  Anyway... final day of deload week because of the back pull... so lets throw out the numbers...


Trap Bar Shrugs 135x15, 185x15, 225 5x15

Plate Loaded Lat Pulldown  230 5x20

Face Pulls  47.5   5x20

Straight Arm Pull Downs  47.5   4x25


Enjoyable day, going to go back to regular training Sunday using acceptable amounts of weight. 

Deload continues, back improves... lotta chest work.

So, first... Dragon Ball Super Broly is fucking amazing.  SEE IT!  Anyway, now the gym shit... back feels great, still keeping with the deload.  Started today with incline bench.  It's been forever since I've done incline, but we have the most amazing incline bench at one of the gyms I go to, so decided to do that.  Went really well, was happy with it.  Didn't use the tanning bed today since today was pretty active, however I did use the hydro massage.  I'm seriously going to have to use that more regularly.  So anyway, here's the numbers...


Incline Bench  95x10, 135x10, 155x10, 185x10, 225x10

Plate Loaded Machine bench 140x50, 230x40, 320x30, 410x20, 500x3, was going to go for 10 on the last, but I was spent.


Low to high cable flies  22.5   4x15



Great day.

Deload continues... leg day,sadly not squats...

So I'm enjoying this deload week, even though it's because I threw my back out.  Sadly, I didn't get to do squats today.  Did do a shit ton of leg extensions to the point I couldn't hardly get out of my car when I got home.  Fortunately this gave me the opportunity to inflict a ton of pain on my training partner.  Didn't actually change the weight on two sets so forced us to do two extra.  Had the 5 pound slider on for the first 5 sets then added the second 5 pound slider for every set after.  Back is feeling really good, especially considering Tuesday was a truck day and we finished the processing today.  Which, if you don't know I work at Harbor Freight Tools and we get some heavy shit in.  Anyway... still doing the hydro massage and prescribed drugs.  Feels pretty good, but still not going to start pushing myself until next week.  So here's some quick numbers...


Seated Calf Raises 115x25, 165 5x25

Leg Extensions  115x10, 130x10, 145x10, 160x10, 160x10, 175x10, 175x10, 190x10, 205x10, 220x10, 235x10, 250x10


Standing/walking was hard.  That'll be all for today.  Some easy bench work tomorrow.

Back out, active recovery...

So, while working the truck Friday I felt my lower back pull a little, nothing big just a twinge.  We had a huge weekend at work, so was a lot of carry outs, lots of freight to process, all around good days at work.  However, on Sunday I was picking up a box and felt a pop in my back and was like "Well shit, there's the bad pull"  Funny thing is, it was just like a 10 pound box of lights.  So anyway, as long as I was moving at work yesterday it was okay.  when I woke up at 3am this morning, it was gone.  I was like "FUCK!"  Took me about 30 minutes to get my socks on.  Went to work, did the stuff I needed to do, then when my doc opened, went and saw her.  So for the next few days this will be about active recovery.  I did go to the gym today, but it was all stuff that didn't tax my lower back at all and to keep it working.  Listen, if you pull your lower back, the worst thing you can do is lay around.  It won't help.  So, it's been over a year and a half since the last time my back went out like this with the spasms and everything, fortunately my doc still knows my "usual."  So, yay, toradol, tramadol, and cyclobenzaprine.  She also decided to throw in some prednisone this time too.  Still not the biggest fan of it, but I need this to heal as fast as possible.  This week will be a deload week now.  I won't really worry about the weights/reps, just the work I did and the stuff to heal my back. 

Primary exercises, straight arm pull downs, face pulls, and lat pull downs.  All were kept light and the reps were kept in the 12-15 range.  Nice and smooth. 


We have a hydromassage chair at the gym I go to, after using it today, I realize I don't use it enough.  I've got to get into the habit of using it at least twice a week.  Being able to focus it directly on the lower back is super nice.  The heated water blasting into it made me feel great.

And while I'm not a huge fan of tanning, I did get in the tanning bed for a few minutes.  Well, the stand up bed, my fat ass doesn't need to be laying on plastic. 

Anyway, I'm feeling decent right now,  Truck again at 4am tomorrow morning so we'll see how my update tomorrow goes. 

Stay frosty.

500 bench, still got it...

So, today was the second heavy bench day this week, because you know, CNS be damned.  And holy shit, it was good, also, my triceps are twitchy as hell right now.  So I got that going for me.  Anyway, the tightness of the bench shirt as I bring the bar down is better than it was when I was much fatter, so I've gotten wider.  I actually was about an inch away from touching the 500 but it went up pretty smooth.  First time I've benched 500 since Feb 6th 2016.  And since then I've only benched 400+ maybe 5-6 times.  So there's your proof that the speed training works.  Feeling good right now, also I noticed after benching the 500 and getting out of my bench shirt I had a vein in my biceps showing.  So I'm pretty much the hybrid athlete now. 

So, here's the numbers...


Bench press 135x8, 185x8, 225x6, 315x4, 405x1, 500x1

Rope Triceps Press Downs 100 4x12

Overhead Triceps Extentions 60lb Curl Bar  4x25


Good day, very enjoyable, now I need rest, 3am comes early.

More rows, smooth back day...

So... today we did back again, no deadlifts because of my partner's side hurting, he said it's feeling better but we're giving it another few days before we start doing a lot of pulls again.  I'm enjoying the supinated grip rows at least, did a new PR today too, so seeing gains like crazy, which is very nice.  Going to be disappointed when I hit the plateau but I'm enjoying it for now.  After we did the rows we just did some grip work.  So anyway, lets drop some numbers...


Supinated grip bent over rows 135x8, 185x6, 225x6, 315x4, 370x2

Then did a lot of grip work using 200 pound hand grippers and 30 and 25 pound dumbbells for hex dumbbell holds.  If you saw the pic on my IG/SC story yesterday, my forearms are looking pretty big.  They'll get bigger.  I want bigger forearms just so some other elbow sleeves will fit me better. 

Anyway... I'll wrap this today, doing heavy bench again tomorrow, because my CNS can go fuck itself apparently. 

Squats, not good, not bad, just a day...

So, didn't get a chance to post yesterday thanks to being busy, but yesterday wasn't what we'll call a good day nor a bad day.  Just a day.  My partner's side was hurting so bad he couldn't get his arm up on the bar well.  So I just did my squats with 225 and we got out.  That odd pull in the my calf bugged me a bit after the glute ham raises last week, so squats is about all I'm going to be doing as far as leg training the next few weeks.  So, squats, 8x2 with 225.  That was simple.  Now I'll bitch about my first world powerlifting problem.

So, I haven't done a meet since Feb 6 of 2016, and yes that anniversary is coming up... and yes, I'm trying not to think about it, but unfortunately a lot of Facebook memories are reminding me of it.  Goddamn I hate that day.... anyway, I might do a life blog about that... I don't know.  So back to my the issue I have.  I hadn't worn my deadlift suit since then.  So I knew I had lost some weight, but I didn't realize it was that much, so Sunday I was like "Lets see how tight my Fusion suit is."  So, got it down, went to slip it on, and I was like "Oh fuck" Pulled it all the way up with no issue.  I was like "Damn, that's not good."  So I pulled the straps up.  Was able to get the suit on, straps up by myself.  That's not a good thing.  Anyway, I realize I've got to get a new Fusion suit.  I don't want to spend the money for that, so that sucks ass.  But I guess I will.  Anyway, gonna put this one to bed.  Upper back tomorrow...

Heavy bench day.... bench shirt fun....

Okay, I'm exhausted, more mentally than physically right now, granted, my music selection probably isn't helping.  So this will be short... today was good in the gym, first time using my bench shirt in about 3 years.  I'll probably go more into that stuff in a later post because not really feeling it right now... so... lets just throw down some numbers...


Bench press, 135x8, 225x8, put on bench shirt, 315x4(couldn't touch), 405x1(couldn't touch), 455x1(couldn't touch).  Would have attempted 500 but there wasn't anyone in the gym I would have trusted for a side spot. 

Incline bench 135x12.  Partner's lat was pulled, so wasn't able to do, so...


Grenade grip pressdown 47.5x12 lat pull was bothering him here too...


Machine triceps extention, 140 3x15.  Fortunately my partner's lat was working well here.  Okay, wrapping this up...

Bent over row pr, fun, relatively easy day...

So, today decided to do supinated grip bent over rows, not sure when the last time I did them, but I've been enjoying how much back strength and development I've been getting.  In general I don't like anything that's not press related with a pronated grip.  Hit a PR on those bent over rows, which was awesome thanks to some encouragement from my partner(I'd say you got a 50/50 chance).  I know, so encouraging.  Because of a pull in his lat we cut some back stuff out and went to just do our grip work.  So anyway, numbers now....



Supinated bent over rows 95x10, 135x8, 185x8, 225x8, 315x4, 365x1

Straight arm pulldowns  47.5x10

Stopped and switched to grip work here since my partner's lat was bothering him.

Hand grip hold 200 pound grippers, 10 seconds each hand.

Then did our little gauntlet of grippers/hex dumbbell hold.

Gripper Gauntlet, 200 pound grippers/25lb dumbbells  3 sets of about 10-15 seconds each.

Then just hung from the chinup bar for 3 sets of about 20 seconds each.  Had a nice forearm pump afterwards. 


Damn good day, bench on Sunday.

First skwats of the year, damn happy with it...

First squats of the year, first day training of the year, and damn I felt good.  Had to be at work at 4am this morning, and we busted our asses there.  So did my usual training day like that, grabbed a bite on the way home, hour long nap, shower, then hit the gym.  For the past several weeks I've been thinking it's time to go over 300 on squats again.  Once I got ready decided fuck it, I'm doing 3 plates, so threw 315 on there.  Started to get under it, my head got to me.  So I stepped back told my training partner "I know how to turn my head off"  got my ammonia out of my bag, hit a whiff of it, unracked, stepped back, dropped my ass, killed my depth, threw it back up no problem.  Got took another deep breath, boom second rep.  Considering my bench and deadlift, 315 doesn't seem like shit for a squat, but it was a big deal for me.  Long story if you don't know it.  But had what we'll call a minor injury doing them.  Anyway, went up to 335 and hit it for a single.  Didn't come up as fast, but it did come up.  Back, hips, and knees all felt great, so I'm feeling pretty great.  So now I'll throw down some numbers.

Squats 135x6, 225 6x2, 315x2, 335x1

Glue ham rasies  3x8

Leg raises 2x15


Was a damn good day.  Deadlifts on Friday!