I benched last Friday and did 2 or 3 singles with 375.

Training has been on a weird schedule because of the Holiday. Monday I did arms and military press including a PR with 215 x 3. Then I did leg press shoulder press working up to plate + quarter per side x 10 ish or 6ish I can’t remember. Then some laterals in scap plane and YTWL’s. For arms I did oly bar curls, overhead cable extensions and oly bar concentration curl.

Tuesday I did cardio (which I’ve also been doing and just not recording)

Today I worked up to 495 x 1 in the dead and set up for 535 but didn’t feel right. I’ve lost a little waist circumference that I think is hampering my setup or something. Then I squatted 315 x 10 and went home.

But I WILL be…

Tons and tons of warmup stuff – stretched the shit out of everything

Squatted out of the stands instead of the mono and I hated it.

free squat: 135 x 2 x 1, 185 x 1, 225 x 2 x 1, 245 x 1, 275 x 1, 295 x 1, 305 x 1, 10

leg press: worked up to 7 plates x 20 rest-pause

GHR, front inclined on low side of bow (working my way down!): bw x 10 These hurted my hammies.

Palloff Press: worked up to 130 x 10, left and right

military press: 45×5, 95 x 2, 135 x 1, 155×1, 185 x1, 195 x 1, 205 x 1, 205 x 5 (PR), 210 x5,4 (PR)

leg press shoulders: worked up one rep and one plate per side until two plates per side. I did 2 plates per side x 6 and drop setted each plate down to an empty sled and got a pretty severe pump.

semi-strict curl: worked up to 115 x 2 x 10, 105 x 10 superset with:

rope overhead extension: worked up to 150 x 6, 140 x8, 130 x elbow pain so I stopped

oly bar concentration curl: 55 x 3 x 10 superset with:

lateral raise in scap plane: 25’s x 10, 30’s x 2 x 10 I stop short at the bottom and hold for just a sec at the top. Continuous tension, baby!

isometric pronated curl at 90 degrees of elbow flexion: 55 x 30 sec, 95 x 15 sec, 55 x 30 sec, 95 x 15 sec

I did train Wednesday and Friday last week. I worked up to 295 x 10 in the squat and figured out why exactly my hips are so tight. That was good.

I worked up to 375 for two singles in the bench. I felt strong but I didn’t feel “right”. I tried it for a double, which would have been pretty baller but I wasn’t in good position and got stapled. Still, go me.

Today I didn’t do any shoulder work like I have in weeks past. I just started deadlifting and worked up to 525 x 5 and 535 x 5. Since I didn’t have any military press or shoulder work I did a little deadlift accessory.

wide grip half pullup (Kroc/Kyle style): bw + 70 x 2 x 3, 60 x 4 x 3, bw x 8ish

SSB Good Morning: I didn’t add any weight, I just used the bar. I arched real hard and feel like I got a lot out of it. ssb x 2 x 15

The last thing I did was a front plank: bw x 2:30 I’m halfway to my goal of 5:00 here. I don’t know why I want to do this, just because it’s hard.

… I am unfortunately a fat piece of shit. Srsly, I don’t even want to say how much I weighed today. It was ridiculous. Combined with my complete lack of get up and go today my pulling was terrible. I was so much bloatier/fatter that I couldn’t get into good position. I was tight as balls in my hips and took a ton of warmup reps for the deadlift. I even pulled 365 for two singles because the first one felt so bad. When 365 feels that heavy it’s never a good sign.

military press: 45 x lots, 95 x 1, 135 x 1, 155 x 1, 185 x 1, 195 x 1, 205 x 1, 215 x 2 x 1, 225 x 1.5 I was so enthusiastic I bombed my second rep. I could have set up again and gone for another double but it didn’t seem worth it.

partial  widegrip pullup: bw (lots) + 65 x 5 x 3

front plank: bw x 1:45

When I’m this demotivated about training, it’s a bad sign of the times in Attack’sville.

regular grip bench: 45 x 3, 95 x 3, 135 x 3, 185 x 1, 225 x 1, 245 x 1, 275 x 1, 295 x 1, 315 x 1, 325 x 3, 335 x 3, 345 x 3 This isn’t a PR but it’s the easiest this top set/reps has ever been and with the best form. I might have been able to get one more but I wasn’t feeling very confident and I feel like it’s better to reach solid goals than to miss a rep in the gym. This is, after all, only my second week back training after a meet.

reverse band bench, regular grip, elitefts black bands: 335 x 2 x 10, 335 x 11 or 12, maybe more I can’t remember. I’m really liking reverse band reps as a second exercise.

pullups (BW around 260): bw x 13, bw x 2 x 10

machine row facepull: 115 x 2 x 15

random pec stuff: rigged up different flye/press combos and wound up throwing on some bands. Severe pec pumps were had. I may snap a picture of this setup if I think of it next time. I just flexed my pec as I was typing this and it nearly cramped…

prestretcher abs: bw x 5, 115# x 10

free squat: 275 x 3 x 10

free squat reverse band: 365 x 2 x 10 – just kissing the box like a depth check

GHR: bw x 3 x 10, incline on large box superset with

leg press worked up to 8 plates per side x 15, need to do more next time

dumbbell row: 110 x 2 x 15

SSB gm: bar + 25 x 2 x 10

Palloff Press: 130 x 10

AM

hang snatch 95# for 15 reps superset with

dumbbell swing, 30# dbells for 25 reps

4 round in 14:28

PM

band resisted sudden-stop curl: bar x 4 x 3 This is hard to explain. You set the bands up so they’re doubled up across the path of the bar. Then you curl and smash the barbell into the bands as hard as you can so the bar comes to a sudden but not injurious stop. This is a warmup movement for activation purposes; I don’t think it really does anything else.

oly bar semi-strict curl: 95 x 5 x 10 superset with

overhead rope extension: 100 x 10, 120 x 4 x 10

barbell preacher curl: 45 x 8, 45 x 10, 45 x 8 superset with

light band decline extensions x 15, 20, 18

My pump was severe and I double headed Taco John and Burger King afterward.

GFH y’all.

To pulling, that is. I mos def should have continued to pull last week rather than taking it off. I feel like the increase in conditioning has somehow altered my form, without decreasing my strength per se. I felt strong and pulled what I wanted to but I didn’t feel right and I didn’t smoke all my reps.

military press: 45 x 2 x 5, 95 x 3, 135 x 3, 155 x 1, 185 x 1, 195 x 3, 205 x3, 205 x 4.5+1 I got 4, failed on 5 and reset without racking and got one more.

leg press shoulder press: plate x 3, two plates x 2, three plates (total, asymmetric load) x lots – I don’t remember now but it was somewhere between 10 and 14, then one plate per side x 14, 12 and 10

Kroc/Kyle widegrip pullup: bw (260) + 65 x 8 x 3 These were a finger or two less ROM than I wanted but I was using a different bar and couldn’t watch myself in the mirror.

conventional deadlift: 135 x a couple, 315 x 1, 405 x 2 x 1, 455 x 1 (wore belt from here up), 495 x 1, 515 x 3 x 3

face pull, rope handle: 10 x 2 x 15

conventional deadlift, belt + straps: 455 x 10 These were hard but not awful- I should be good for more reps next week.

front plank: bw x 2:15 This was a big PR.

AM workout

Dirt Dozen, 20 seconds each. Only did three rounds. I felt wiped out from Halloween antics over the weekend.

Friday AM

20 minutes of gentle cardio and tons of stretching and foam rolling

Friday PM

medium grip bench: 45 x 5, 95 x 2, 135 x 3, 185 x 1, 225 x 1, 275 x 1, 315 x 1, 315 x 3 x 5 I did something different with my grip on the second set and it felt worse but was much stronger so I’m going to try to replicate it.

strong band reverse band press: 315 x 10, 345 x 9, 335 x 8 I am probably going to just stay with 335 next week so I can make sure and get my reps. I used the same grip here as my normal bench grip, instead of going narrower.

pullups: bw x 12,12,10

machine row to face: 90 x 2 x 15

press/fly combo: 20’s x 2 x 10

prestretcher crunch: 50 x 5, 110 x 2 x 10

Saturday

I took a nice hot Epsom salt soak and then went in and did a very thorough job of stretching and foam rolling anything that felt sore or tight. Then I ate two five dollar foot-longs.