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12-01-2023, 08:48 PM
#1221
Warm up - 500M row
On non weight training days I've been doing 20 minute walks on the treadmill too.
2 count pause SSB squats
bar-10
160-5
270-2
308-5,5,5, - went deep and took nice long pauses. Still not too heavy but going up every workout.
Close grip paused bench
bar-10
155-5
265-2
335-1 - vid below
Added sling shot
375-1
Removed sling shot
282-5,5,5,
Did some curls and ab work too
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12-04-2023, 10:01 PM
#1222
Warm up - 500M row
Squat
Bar-10
155-5
265-5
375-2
436-1 - heavy single
359-5,5, - back offs
Bench
Bar-10
155-5
265-2
337-1 Heavy single
Added blue slingshot
396-1 - OK - getting hard now. may move up to my yellow SS
Removed slingshot
281-5,5, Back off sets - did one paused and one non-stop - not sure what is harder
Did some calf raises, GHR's, and ab wheel stuff too.
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12-06-2023, 10:28 PM
#1223
Deadlift - 3" block pulls - LP'ing all my lifts currently. Doing a heavy single and back off sets of 5's for most everything except for these block pulls
Bar-10
155-5
265-3
375-3
440-3
495-3 vid
OHP
Bar-10
155-3
215-1 vid
177-5,5,5,
Chins
BW-5
BW+15-5,5,5, mixed up my grips
Suitcase abs - 25
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12-08-2023, 09:42 PM
#1224
Warm up - 500M row
SSB paused squats
Bar-10
160-5
270-3
330-5,5,5,
Close grip paused bench
Bar-15
155-5
265-3
337-1 - Forgot to check my last work out. Needed to bump up another 2.5kg as I'm LP'ing these 5 pounds/week
341-1 - vid below
Added slingshot
385-1
Removed slingshot
286-5,5, Back off sets
Did some curls and ab stuff too
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12-11-2023, 10:29 PM
#1225
Warm up - 500M row
Continuing to LP things 5 pounds per week until I can't. I expect I'll hit the wall with 5's around Xmas with bench, then I'll drop in reps until I hit triples or doubles. Once I get stalled with those I'll move on to an intermediate program.
I think I still have a ways to go yet with squats deadlifts. I may bump those to 10 pounds/week just to run things out quicker. Or, I mayu do something different too. I'm kind of fickle right now...
Squat
Bar-10
155-5
265-5
375-2
440-1
364-5,5,
Comp Bench
B-15
155-5
265-2
308-1
348-1 - Bumped up 10 pounds from last week to get ahead weight-wise of my close grip bench which I do Fridays. Comp grip should be easier but close grip seems almost the same to me.
396-1 - Used my yellow slingshot - didn't feel any easier than my blue one
293-5,5, - did one set paused, one non stop no resting
Did some abs and GHR too.
Last edited by skid; 12-11-2023 at 10:33 PM.
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12-13-2023, 10:45 PM
#1226
3 inch deficit deadlift - probably too much deficit but I just happen to have a nice 3" plank to work with
Bar-10
155-5
265-5
350-5,5,5, Bumped up 10 kg from last time when I did 330
OHP
Bar-10
155-3
220-1 somewhat strictish - need to lock my knees better (vid below)
180-5,5,5, Fully strict - Kept knees locked for these (2nd set video below)
Did some weighted chins and ab work as well
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12-15-2023, 09:41 PM
#1227
Warm up - 500M row
SSB 2 count paused squat - Keeping these weight increases at 5 pounds for this exercise
bar-10
160-5
270-5
320-5,5,5,
Close grip paused bench
Bar-15
155-5
265-3
308-1
346-1 vid
292-5,5,5,
Didn't do any slingshot work today. I've got a wood stove in my basement so it gets pretty hot downstairs. That's why my shirt's off.
Suitcase abs - 27
Paused DB curls
25-10,10,
30-10,10,
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12-18-2023, 09:51 PM
#1228
Warm up - 500M row
Squat
Bar-10
155-5
265-5
375-2
447-1 - vid
375-5,5,
Comp Bench
Bar-15
155-5
265-2
308-1
352-1 - vid
297-5,5,5,
Did calf raises, GHR's and ab wheel too
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12-20-2023, 10:35 PM
#1229
Deadlift - decided to bump up my deadlifts
Bar-10
155-5
265-5
375-2
220kg/485-3,1 Vid below - got a bonus rep lifting it onto the rack to pull the weights off. Decided 1 set was enough. I'll do multiple sets with deficits and rack pulls as I alternate these.
OHP - bumping these up 2.5kg/5 pounds/week
Bar-10
155-5
225-1 Vid - Still a tiny bit of knee flex
188-5,5,5,
Did some weighted pullups and ab work too. Getting fat - too many goodies at work this time of year.
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12-22-2023, 10:00 PM
#1230
Warm up - 500M row
SSB paused squats (2 count)
Bar-10
160-5
270-5
325-5,5,5,
Close grip paused bench
bar-15
155-5
265-2
308-1
352lb/160kg-1 Possible PR - I don't think I've done 160 before as I've never trained heavy singles that I recall with close grip (vid below). I'll have to check back in my log as at one time I was emulating a very strong old guy (Oldster) who was incredibly strong with close grip. He just dropped off the site one day...
298-5,5,5, Did non-stop, paused at top, and paused at bottom sets. Last set was getting near failure.
Did some DB curls, standing OH cable tricep extensions, and ab wheel too.
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