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.