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.