My Bench is Somewhat More Legit!

bench press, ring finger on ring: 45×5, 95×1, 135×1, 185×1, 225×1, 245×1, 275×1, 295×1, 315×1, 335×1

bench press, pinkie on ring: 355x2x1, 355×2 I’m pretty proud of that double.

bench shirt 3-board: worked up to 415×5

axle partials: 185×15 or so with a long iso

one set of ten pullups with pauses

YTWL, incline: 8’sx15

Oh, and apparently I learned that you have to mix and consume your protein shakes right away, otherwise they start to break down and degrade, Something to do with bacteria.

I guess I’ll start carrying around even more powders than I already carry around…

My Bench is Somewhat More Legit!

I Hope My Back Is Okay…

After slightly tweaking my back Monday I did cardio yesterday morning, arms last night, ran 1.2 miles this morning and trained safety bar squat tonight. I smothered my back in horse lotion and my back feels pretty good… but you never know what the morning will bring.

safety bar parallel box squat: 135×1, 185×1, 225×1, 275×1, 295×1, 345x3x1 This is actually about 380 at the top.

GHR: bwx5x10 superset with

machine row: 90x5x10

It turns out my GHR sucks and Kyle taught me how to do it better. It also turns out my hamstring strength sucks so I’m going to have to eat a big rep decrement in order to boost my hams.

face pull: 12x2x15

I want to write another little miniarticle about training deficiencies, but I’m feeling mopey. More on this later.


I Hope My Back Is Okay…

Running Pulling Ranting

This morning I ran a mile in 8:30 on a new route. Hillier route, a little faster pace it seemed like.

Then I did comprehensive stretching and foam rolling.

This evening I did:

military press: worked up to 205×1,1,2 Pretty impressed with that double on the last rep.

pullup: bw+40x5x5

conventional deadlift: 315×1, 365×1, 405×1, 455×1 no belt, 495×1 with belt, 525x3x1

incline partials: 235×1, 235×15 with a long ass iso at the end

leg press: one plate per side x 16, drop set one single plate on sled x 8, empty sled x 5 plus a long iso at the end

conventional deadlift, belt and straps: 415×12 I probably could have manned up and done an extra few reps here; it was pretty easy. I’ve got long term goals though and there’s no need to be greedy. Next week I’ll pull that for 15 and then I can bump the weight up again.This is setting me up for a rant, so I’ll just go with it:

People are greedy and impetuous. Everybody wants to do some new program that will add x pounds to their lift in y time. They do this repeatedly throughout the year and never wind up accomplishing anything. In a year they’ll do 6-12 programs promising tens of pounds each and wind up with no net gains.

People do the same thing within their workouts. Instead of leaving a little in the tank, accomplishing what they need to without compromising their recovery and longevity, they go for broke… too many sets, too much weight, too much subjective intensity. It’s bullshit.

A plan that doesn’t “feel” hard but has you slowly and steadily improving over months and years will far exceed any flavor-of-the-month, one-hit-wonder routine promising big gains. Same goes for individual workouts; that extra set or extra rep isn’t magic, it’s not going to catapult you to your end goal. It’s weeks, months and years of incremental improvement (and a few sporadic leaps all too sparsely intermixed) that take you places.

Running Pulling Ranting

Bench – And Got My Conditioning In For Once

bench, ring finger on rings: 45×3, 95×3, 135×3, 185×1, 225×1, 245×1, 275×1, 295×1, 315×1

bench, pinkies just inside rings: 335×3, 335×3, 335×4 PR

flat axle partials: 185x15ish

4 board press: 335×9

db low incline: 100×9

pullup: bwx12 – no straps, bwx10 (straps), bwx12 (straps)

YTWL: 10’sx2x8

random pec deck bs

ps crunch: 100#x2x10

For conditioning I did 100 8-ct bodybuilders in 19 minutes.

Bench – And Got My Conditioning In For Once

High Reps With X Weight < Low Reps With X Weight

That’s the equation and it’s true. Empirically, man.

safety bar parallel box squat: 135×1, 185×1, 225×1, put on briefs, 275×1, 295×3,3,6 This top weight was actually around 330.

safety bar high box squat, no briefs: 285×26 reps The sensation of a watery poo stopped me from gutting out the last four. If it had been harder, I would have just done it and shit myself. This weight was actually around 320.

reverse safety bar lunge: bar + 10 + 5 x 2 x 10

face pull: 11×15, 13×15

High Reps With X Weight < Low Reps With X Weight

Arms – The ‘Portant Stuff

oly bar curl: 45×5, 95×5, 115×1, 145×1, 150x2x6

safety bar extensions: bwx2x15 superset with:

dips: bwx12,8

alternated with:

db hammer curl: 60’sx12, 10 triset with:

close grip chin: bwx2,3 triset with:

incline db curl: 30’sx12,10 I paused at the bottom of each rep.

reverse grip bench: 115×34

db extensons 25 and 20 pounds

wrist curls with 40’s

hex holds 35 and 30

oly bar curl: reverse curl for 30, supinated for 20, quite the pump

Arms – The ‘Portant Stuff