This is awesome. Great work Wolf. Environment is so key! Xmas in the gym is the balls
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With Reynolds and Shaun Pang after the seminar. Tired and drained but managed a little press PR. Plates were in kilos so had to do some extra math to get to my numbers or in some cases, just use the commie numbers when I couldn't be bothered.
Press: 4" belt + wraps
275x2 @9 - PR
253x2 @7.5
Notes: Started the workout with a whippy, spinny oly bar but it was hell by the time I did 108kg warm-up: made it hard to keep wrists straight, especially. Even Reynolds, who's less finicky than I am about equipment stuff, felt it, so we swapped to a regular rogue bar. I knew I had 275x2, but wasn't sure I'd get it the day after a seminar, so was happy it was there.
275x2 press on IG
Bench
315x5x5
Notes: EZPZ.
Deadlift - 2" block: 3" belt
419x7x2
Notes: Really felt the Denver thin air on these sets of 7, but got them done.
Skipped all accessory work to go on a hike up in boulder with the crew. It was awesome, and beautiful scenery, and most importantly, I survived the steep climb in thin air.
Press - dead stop, strict
155x5, 170x5x2
CGBP
235x5, 260x5x2
Barbell Row
265x5, 295x5, 315x5
EZ Curl French Press
87x10, 107x10
Bench Press - 3" belt, wraps
425x2 @9.5 - PR
380x2x2 @7.5
Notes: Slow, but got the PR double.
425x2 Bench Press on IG
Press
235x5x5 @8.5-9 - PR
Notes: Same deal - harder, but got the very small 5x5 PR.
Block Pull - 5 inches
495x3, 545x3x2 @8
Notes: Moved OK but felt blah. Overall I'm definitely feeling beat up and am going to take a lighter week this coming week.
Ring Rows
BWx10x6
DB Curls
50x10x2
Start of a lower stress week today.
Press - no belt or wraps
265x1, 240x2x2
Bench - no belt or wraps
315x5, 335x5, 355x5, 295x5
Some bench and press IG action starring my very unimpressed dog
Deadlift, 2" block - no belt
405x5 - DOH
455x3, 495x1
Ring Rows - 1ct pause
BWx6x6
EZ Curl Standing French Press
87x10, 107x10
C2 Erg
30/60x5 - just getting back into it, easy paces. Then a single 225m.
Weds, 5/30 - Weds is normally the lightest training day of the week, and made this one super duper low stress.
Press - dead stop, strict
95x5, 135x5, 155x5, 175x5
CGBP
135x5, 185x5, 235x5, 265x5, 235x5
BB Row
135x6, 185x6, 235x6, 265x6x2
DB Curls
40x10, 45x10
Friday, 6/1
Bench Press - beltless, wrapless
365x2, 405x1 @7, 365x2
Notes: All moved very well and solid. Feeling much more fresh in the upper body, even compared to Weds.
Press - beltless, wrapless, brainless, stainless, gainzless
185x5, 205x5, 225x5, 185x5
Notes: All solid. Vid of the 225x5 set on IG.
Block Pull: ~6" inches
495x3, 545x2, 585x1
Notes: Since one the 6" blocks broke a month or so ago, I've been using a combo of the small 2" block lids and stacking mats, but haven't measured directly. It's pretty close to the 6" blocks, but not exactly sure on the precise height.
How did such a sturdy, well made product like a rogue 6" jerk block break after less than two years of relatively light use with relatively light weights? I don't know. But my best guess is someone used one of my iron plates for olympic lifting from the blocks, and dropped it on there. Or maybe just deadlifts dropped from the top with the metal. I can't imagine how else it would've happened at a gym where they get such relatively infrequent use, almost all of which is sub 225.
Standing EZ Curl French Press
97x8, 117x8 - EZPZ
Had a super busy weekend including the 5 hour squat camp Saturday and a 2 hour (and first ever) off leash hike with the pup Sunday morning, so was pretty tired going into today. Press and DL felt the fatigue but bench moved well.
Press: 4" belt, wraps
265x1, 280x1x2 @9
Notes: A little slow, I could tell at about 205 that it would not be my best pressing day, but they went up OK.
280 press on IG
Bench: 3" belt, wraps
365x5x5 @8-8.5 - PR!
Notes: This is a 5x5 PR I've had my eye on for quite some time. I remember back in 2013 re-LPing my way to 335x5x3 pretty easily, after a little deload (secret archival video footage of 330 plus appearances by younger and smaller Rori Alter, John Petrizzo, Nick D'Agostino and even some Gillian), hitting a slightly submax 420 single (video featuring a much smaller Ryan Arnold) a few months later, and thinking my bench would just continue to fly its way on up and I'd have a 500 bench in no time. I didn't say that out loud of course, but did I think it? Yup. Ah, the foibles of youth. But, 5 years of hard work and some setbacks (ya, and about 15 lbs of weight gain) later, and I don't think 500 is tooooo far away now, if I can stay healthy.
A little slowdown on the last rep or two, but these came out of the gate hot. That's important to me - On bench, I've always been a better 1RM-er than my reps would predict, cause I run out of gas pretty quickly. So if the first 3 reps shoot out fast, I know I'm good for a bunch more than a non-personalized percentage chart would tell me. I think I'll hit a small to medium PR of 5-15 lbs when I go for it in a few weeks.
Deadlift: 3" belt
455x5, 495x5 @7, 455x5 - straps for last set
Notes: Planned to go beltless for the 455s but my back was pretty fatigued from the weekend activities and I was feeling it while doing my pathetic bench arch so I just belted up for all DL work-sets today. These all felt a little meh because of my erector fatigue, but moved well.
Bro Work
T-Bar(ish) Row
90x8
115x8
135x8x5
Notes: I don't know exactly what to call these, but my gym recently got this handle and I slipped one end of the bar into a landmine base and put this on the other end and did bent over T-bar rows, since I didn't have time to get to the globo and back.
Weight listed is just the plates, don't know exactly how to count the weight of the bar, which is partially on the ground and partially being lifted. Assistance exercises gonna assist, and all that.
DB Curls
50x9x3