Bobby Barbells

[Robert D]

BW 182

07May2024
Bench Press: 230x8, 205x11
Incline Bench Press: 185x5x3
Press: 135x5x5
Chins: 8, 6, 6, 5

10May2024
Max Effort Squat: 405x1 (not heavy enough), 415x1, 80% 345x3x3
"Light Deadlift": 405x3x3
Floating Row: 135x8x3
Seems like I'm changing things up a lot, but I want to try conjugate on my squats and deadlifts, I think it'll be a better balance of stress since I'm only heavy squatting or deadlifting once a week. I really like the rotating LP on upper body, so I will be sticking with that

14May2024
Press: 160x7, 140x11
BtN Press: 135x5x3
Close Grip Bench Press: 210x5x3
Barbell Curlz: 95x5x3

16May2024
Max Effort Deadlift: 455x1, 475x1, 500x0, 80% 380x3x3 (still missed 500, goddamn)
Front Squat: 205x5x3 (going to run these up by 10 lbs)
Floating Row: 155x5x5

18May2024
Bench Press: 245x7, 215x10
Incline Bench Press: 190x5x3
Light Press: 140x5x3

20May2024
Volume Day:
65% Squat: 270x5x5
65% Deadlift: 310x3x5
Curlz: 96x5x3

22May2024
Press: 165x7, 145x10
BtN Press: 137.5x5x3 (unsure if my rotator cuff likes these or not. Can't tell if its normal sore, or if I'm impinging. I will try 1 lbs jumps for a few weeks and see if it improves)
Close Grip Bench Press: 215x5x3
Chins: BWx20: 8, 7, 5

[Robert D]

BW 183

24May2024
Max Effort Squat Day:
Pause Squat: 365x1, 405x1, 425x1, 80% 340x3x3
Power Clean: 80kgx1x10
Skipped Curlz didn't have time
I really like this style of training. Working up to heavy singles is really fun. Going to do my bench this way

29May2024
Max Effort Bench Day
Bench Press: 275x1, 300x1, 315x0 I knew 315 was pushing it but I had to try. Be back up there soon. 85% 255x3x3
Volume Press: 135x5x5
Chins: +10x5x3

31May2024
70% Volume Squat: 290x5x5
70% Volume Deadlift:
Curlz: 98x5x3

08Jun2024
Max Effort Press: 185x1, 195x1, 200x1, 205x1, 210x0, 85%Backoff 175x3x3
65% Close Grip Bench: 195x5x3
Chins: 12x5x3

[Robert D]

10Jun2024
Max Effort Rack Pull: 495x1, 555x1, 585x0 (it came off the pins though, got 6 plates off for a brief moment), 80% Backoff 445x3x3
Didn't have time, skipped front squats/curls

12Jun2024
Max Effort Paused Bench: 275x1, 285x1, 240x3x3
65% Volume Press: 135x5x5
Chins: 15x5x3

14Jun2024
60% Squat: 250x5x5
60% Deadlift: 285x3x5

15Jun2024
Max Effort Pin Press: 225x1, 245x1, 255x1, 265x0, Backoff 85% 215x3x3
70% Close Grip Bench: 210x5x3

[Robert D]

17Jun2024
Max Effort Pin Squat: 365x1, 405x1, 80% Back Off 325x3x3 that 405 single was the slowest rep I've ever completed, popped so many blood vessels in my face, neck, and shoulders
Power Cleans: 82kgx1x8

20Jun2024
Max Effort Larsen Bench Press: 225x1, 245x1, 275x1, 285x1, 300x1, 315x0 85% Back Off 255x3x3
70% Volume Press: 145x5x4
Chins: (+10)x5x3

22Jun2024
65% Squat: 275x5x4
65% Deadlift: 315x3x5

[Robert D]

24Jun2024
Max Effort Z Press: 135x1, 155x1, 175x1, 180x0, 85% Back Off: 145x3x3 (these are hard, no layback, no bounce, as strict of a press as I've found)
75% Close Grip Bench Press: 225x5x3
Chins: (+15)x5x3

25Jun2024
Max Effort Deficit Deadlift: 365x1, 405x1, 455x1, 500x1! (can't believe my first 500 pull from the floor was from a 2 inch deficit) Back Off 80% 405x3x3
I can't do anything productive after these max effort lower body days
Curlz: 55x10x5

27Jun2024
Max Effort Bench Press: 315x1, 325x0, 85% Back Off 265x3x3
75% Press: 155x5x3
Chin Ups: (+16)x5x3

01Jul2024
70% Squat: 290x5x3
70% Deadlift: 335x3x3
Floating Rows: 135x10x3

05July2024
Max Effort Press: 210x1, 85% 180x3x3
65% Close Grip Bench Press: 205x5x5

[Robert D]

09Jul2024
Max Effort Squat: 405x1, 440x1 (PR) 80% Back Off 350x3x3
Curlz: 56x10x5

11July2024
Max Effort Paused Bench Press: 295x1, 85% Back Off 250x3x3 these really piss off my bicep tendons, thinking about a replacement, but I also want to do a powerlifting comp at some point so feel like I should keep them in for now
65% Press: 140x5x5
Chins: 17x5x3

13July2024
60% Squat: 265x5x5
60% Deadlift: 300x3x5
Rehab Curls - trying to get rid of bicep tendinitis

[Robert D]

16July2024
Max Effort Pin Press: 245x1, 260x1, 270x1 (lockout was sloppy, fell backwards after I locked out), 275x0 85% Back Off 225x3x3
70% Close Grip Bench: 225x5x4
Bodyweight Chins: 6, 5, 5, 4 doing these for bicep tendinitis rehab unweighted

18July2024
Max Effort Deadlift: 455x1, 505x1 (PR), 515x1 (bigger PR), 80% Back Off 415x3x3

23July2024
Max Effort Larsen Bench Press: 275x1, 305x0, 295x1, 305x0 (I whiffed), decided to push the backoffs up from last time though anyway Back Off ~88% 260x3x3
70% Press: 155x5x4

30July2024
65% Squat: 285x5x3
65% Deadlift: 325x3x3
Bench Press: 225x5x3 not training till saturday, so i just wanted to get in some upper body while I could

[Robert D]

Went on Vacation

06Aug2024
Max Effort Bench Press: 300x1, 315x0, 85% 255x3x3
75% Press: 160x5x3
Chins: BWx8x3

08Aug2024
Max Effort Rack Pull: 545x1, 585x0, 570x0 80% Back Off 435x3x3
Front Squat: 185x5x3
Curlz: 55x8x3

10Aug2024
Max Effort Press: 212.5x1 (PR), 85% Back Off 180x3x3
75% Close Grip Bench: 225x5x3
Chins: 9, 8, 6

13Aug2024
70% Squat: 315x5x3
70% Deadlift: 365x3x3
Donated blood this day and managed not to pass out. Just rested 7-8 minutes between every set

17Aug2024
Light Squat: 320x5x3
Light Deadlift: 370x3x3
Close Grip Bench Press: 230x5x3

[Robert D]

22Aug2024
Squat: 405x3 (hell yeah), 80% 325x3x2
Bench: 275x3 (miss, only got 2), 85% 235x3x3
Chins: (+10)x5x3

24Aug2024
Deadlift: 500x3 (hell yeah) thats it. That's all I could do today

Going to try a 3, 2, 1 kind of thing now that I can train consistently again. Today I combined the Heavy squat and heavy bench day, because I missed my Tuesday workout
Going forward:
Day 1
Heavy Squat
Press 5x5
Curlz

Day2
Heavy Bench
Front Squat
Weighted Chins

Day3
Heavy Deadlift
Close Grip Bench
Light Squat

Just going to focus on Bench for a while, when this gets stale I'll swap them

[Robert D]

27Aug2024
Squat: 425x1 (couldn't get a second) so I tried to at least PR and get 445, shit the bed. Back off 80% 340x3, didn't do a second, I was smoked.
Volume Press: 135x5x5

I over reached last week with the two triple PRs. Both the squat and deadlift last week were limit triples. At least it gives me a more realistic starting point for 3,2,1. I'll use 425 for my 1 on squat, I'll do my best to get 520 on deadlift this Saturday and use that as my 1.

31Aug2024
Deadlift: 520x1, 545x0 (had to try), 80% Back Off 415x5
Bench Press: 300x1 (something is wrong with my elbow)