200/300/400/500

[hector_garza]

Hypertrophy
Leg Press: 540 x 3s x 5r
Bench: 205 x 4s x 8r
Press: 135 x 3s x 8r
Calf Raise: 450 x 2s x 30r (10 with feet parallel, 10 with toes out, 10 with toes in)
DUmbbell Curls: 40 x 2s x 8r

Volume
Bench: 6,560
Press: 3,240
------------
Total: 9,800

************

Yesterday was the first "hypertrophy" day. Which means going higher volume and hitting the stuff I'd like to hit on a strength day but don't have time for.

Calf raises are brutal!
Awesome to hit the leg press for the first time in a long while.

Dumbbell curls aren't for strength. Right elbow tendon has been messed up too long, need to do something, so experimenting with light curls.

[hector_garza]

Strength
Deads: 465 x 1s x 5r
Deads: 405 x 5s x 5r
Bench: 250 x 2s x 3r
Bench: 250 x 1s x 5r (PR!!!)
Bent Over Rows: 225 x 3s x 5r

Aux
Ab Wheel: 3s x 5r

Volume
Deads: (2,325 + 10,125) = 12,450
Bench: (1,500 + 1,250) = 2,750
BB Rows: 3,375
----------------------------------
Total: 18,575


********************************

Did not go heavy on deadlifts today. Did score a volume PR with deadlifts. (PR!!!!)

My hands get beat up from deadlifting. Not immediately sure what the solution is. Except to maybe not complain so much.

Had planned on benching 250 for 5 sets of 3. Felt strong on the first two sets. Was also short on time. Told myself that if I hit 250 for 5 on the third set then I would call it a night for benching. So I did. New 5RM Bench PR!!!!

[Oldster]

[ New 5RM Bench PR!!!!

That's what I'm talking about right there!

Congats, man

[hector_garza]

That's what I'm talking about right there!

Congats, man

Thanks, Oldster!

I WILL BENCH 300 IN 2017!!!!!!!!!

[hector_garza]

Hypertrophy Day

Leg Press: 540 x 3s x 5
Leg Press: 630 x 1s x 5r (PR)
Bench: 205 x 5s x 8r
Press: 135 x 4s x 8r

Calf Press: 405 x 2s x 30r (10 feet parallel, 10 toes in, 10 toes out)
DB Curl: 45 x 2s x 8r

Volume
Bench: 5,200
Press: 4,320
--------------
9,500

************************************************** ************
PR is a leg press PR. I'm still excited.

I WILL BENCH 300 IN 2017!!!!

[hector_garza]

Strength
Squat: 360 x 1s x 5r
Squat: 335 x 3s x 5r
Bench: 250 x 1s x 5r
Bench: 250 x 4s x 3r

Aux
Ab Wheel: 3s x 5r


Volume
Squat: (1,800 + 5,025) = 6,825
Bench: (1,250 + 3,000) = 4,350
-------------------------------
Total: 11,175

*****************************

"I can accept failure. Everyone fails at something. But I can't accept not trying."
-Michael Jordan

Tonight consisted of failures from which I eked out some victories.
Goals were ambitious; I planned on squatting 360 for 3 sets of 5 and benching 250 for 3 sets of 5. Both would have been 3x5 PRs.

I made the first set of 360x5 squats. But it was ugly. Form felt weird, maybe due to taking too many days off. Bar path was off. Last two reps were grinders. So I squeezed out some backoff sets at 335. In a sense this was a failure because I fell far short of the goal. I still see it as a success because that's the heaviest set of 5 I've squatted in years.

Similar story with the bench. After the first set of 5 I knew tonight wasn't the night to hit 3x5. So I followed up with 4 sets of triples.

That ab wheel is a MF.

Tomorrow's hypertrophy day!!!!!

[Oldster]

Nice'un. May not have started well, but ended with a bang!

[hector_garza]

Nice'un. May not have started well, but ended with a bang!

Thanks, Oldster!

[hector_garza]

Hypertrophy Day

Leg Press: 630 x 3s x 5r (PR)
Bench: 215 x 4s x 8r
Bent Over Row: 225 x 3s x 5r
Press: 140 x 3s x 8r
DB Curl: 35 x 4s x 8r

Jefferson Curls: Done between sets of presses and DB curls.

Volume
Bench: 6,880
Press: 3,360
BB Rows: 3,375
-----------------------------------------------------------
Total: 13,615




************************************************** **********
Weird pain in hamstring during leg press. Chalking this up to sedentary nature of past few days. Lots of driving and desk duty.
Jefferson Curls are a life saver.

[hector_garza]

Bench: 210 x 5s x 8r
Leg Press: 360 x 5s x 8r
BB Rows: 225 x 5s x 6r
Press: 135 x 5s x 8r

AB Wheel:
(1) 8r @ 16:10
(2) 8r @ 16:16

Volume
Bench: 8,400
Rows: 6,750
Press: 5,400
--------------
Total: 20,550

************************

I have a lot of mobility issues. Along with those issues comes occasional and slight pain, tightness, and impaired ROM. They stem from past injuries and a current sedentary lifestyle. Two things that have offered some relief in the past are Jefferson curls and deadlifts. Well, add high rep leg press to the list. Love that machine.
I was surprised to find that after my leg press work that the sciatica and slightly impaired ROM of my leg were both gone. I don't understand the mechanism at work. Maybe it's because I use a large rom on the leg press the weight is pushing me into a stretch. Sort of like the opposite of traction. If that makes sense. Except that's just a description of a process, not an explanation.

Bodybuilding day remains fun. I'm giving it a few weeks to see what happens and if any results come from it.
Was cool to break 20k in volume.