Friday @ Powerhouse Gym. No pain pills for 3 days but I took one today just in case. Minor lower back spasm on cable rows Close Grip Bench Press to 140kg x 2 x 1 reps One Arm Low Cable Rows to 16p x 8 reps. I then jumped to the whole stack (one arm) and got 3 ugly RH reps Adjustable Thick Bar Set up + 40kg x 3 reps @, 80kg x 3 reps @ , 120kg x 1 rep @ and 130kg x 1 @ (missed a RH with 140+) Bwt: 313lbs (no hoody on)
Monday I made sure to stretch and warm up well due to that stiffish back. Hatfield Squat with SSB to 240kg x 5 reps Leg Press to 650kg x 4 reps Lying Leg Curls to 11p x 8 negs Leg Extensions to stack + 20kg x 8 reps (6+1+1) Bwt: 313.45lbs
Monday pm One Hand Pinch Set up (1.95kg) plus LH: to 42.5kg (44.45kg) x 2 x 3 reps RH: to 60kg (61.95kg) x 3 reps
Tuesday Usual current reps for mobility Seated Press bar x 8 reps, 30-kilos x 8 reps, 45-kilos x 8 reps, 60-kilos x 4 reps s/s Hammer Dumbbell Curls 18.5lbs x 12 reps, 47lbs x 12 reps, 108lbs x 4 reps Skull Crushers + TPD 19-kilos x 12 reps, 29-kilos x 12 reps, 49-kilos x 12 reps (wasn't too hard = nice) +8p x 16 reps Bwt: 314+lbs
Friday @ Powerhouse Gym Close Grip Bench Press to 140kg/308lbs x 3 x 1 reps Iso Low Lever Row 45kg x 8 reps, 90kg x 8 reps and 120kg/264lbs x 6 reps @ Hammer Curls (done for the 'gram) I ended up one arm hammer curling the 90kg/198lbs dumbbell for reps. Check out this screen grab: Instagram Link What's kinda f**ked up is, as per my log, I've been no where near this weight (quite deliberately) for a year. This past Tuesday I did 108lbs for 8 reps. But fetch out a camera and... Both hands: per dumbbell x 10kg/22lbs x 12 reps, 20kg/44lbs x 10 reps, 30kg/66lbs x 8 reps, 40kg/88lbs x 6 reps, 50kg/110lbs (already more than recently) x 6 reps, 60kg/132lbs x 6 reps. Then, right hand only 70kg/154lbs x 4 reps (did this a couple of sets trying to get photos). Switched to video and screengrabs 80kg/176lbs x 4 reps and finally 90kg/198lbs x 4 reps (more there if I wanted it lol) Bwt: 318lbs
Monday What a grind of a day... done but hot damn it was hard Lever Squat Always fun reracking the weight after. Went ATG on the early sets and just 'to depth' on the heavier to 260kg x 6 reps Iso Leg Press to 155kg x 6 reps Lying Leg Curls to 11p+1.25kg x 4 negative reps s/s with Leg Extensions to stack+21.25kg x 4 reps Bwt: 314lbs+
Monday pm One Hand Pinch 100mm/4-inch Wide set up LH: 43.75kg x 2 x 3 reps RH: 63.20kg x 5 reps Tuesday The usual shoulder mobility work (20/20/20) Side Laterals forgot to note top weight and reps Hammer Dumbbell Curls (one arm at a time once heavy) to 108lbs x 8 reps then 71.25kg/156.75lbs (plus handle etc) x 4 reps Tricep Kickbacks + pump set of Tricep Pressdowns to 49.2lbs x 8 reps + 8p x 16 reps
Friday Trained at Powerhouse with a buddy. The last time he went heavy with me was 2019 and boom - he has that old man strength and hits the same numbers ha ha. I forgot to take a pain killer and ouch... my right shoulder hurt like a bitch Close Grip Bench Press to 140kg/308lbs x 4 x 1 reps (spot on the last rep from my buddy) One Arm Dumbbell Row to 90kg/198lbs x 8 reps a side Dumbbell Wrist Curls to 40kg/88lbs x 12 reps LH (should issue meant I only went to 30kg/66lbs RH) Bwt: 316.5lbs
Monday Power Squat Machine to 430kg x 5 reps Leg Press to 650kg x 5 reps Lying Leg Curls to 11p+1.25kg x 5 reps Leg Extensions to stack+21.25kg x 5 reps Bwt: 316lbs
Monday pm I wasn't sure if I wanted to do this but it ended up being good. Hungry after One Hand Pinch work to LH: 45-kilos x 2 x 3 reps RH: 62.5-kilos x 5 reps
Tuesday Nice pump (esp in right arm) when done BB Seated Press 20/20/20 then bar x 8 reps, 30kg x 8 reps, 45kg x 8 reps, 60kg x 6 reps Hammer DB Curls 18.5lbs x 12 reps, 47lbs x 12 reps, 108lbs x 8 reps, 71.25kg+ x 6 reps (more there) Skull Crushers + TPD 19kg x 12 reps, 39kg (mis-load) x 10 reps, 51.5kg x 8 reps (more there). 8p x 16 reps
Wednesday In lieu of Thursday. Hands locked in better. Small (tiny) tear at the base of the right thumb also meant I adjusted that grip very slightly. Two Hand Pinch to 102.2kg/224.84lbs x 6 x 1 reps Bwt: 314.45lbs
Friday @ Powerhouse. Usual faff wit right shoulder (hurt on 1st 142.5kg effort. Ok on 2nd) Close Grip Bench Press to 142.5kg x 2 x 1 reps Iso Lever Mid Row to 120kg/264lbs a side x 5 reps @ Had to get Kirk to hold the weights on as 6 plates a side fills the loading pins Reverse Dumbbell Wrist Curls to 12.5kg x 12 reps Bwt: 313+lbs. Starting to lean out aided by sun giving me a tan too.
Monday Hot as all hell but I got it into my head to Hatfield Squat 300kg... so off to Powerhouse I went (spot, safety, etc) Hatfield Squat to 320-kilos/704lbs x 1 reps. Easy enough except no matter what the weight is the pressure on your neck bites lol Took a photo Leg Press to 680-kilos x 5 reps (not that deep as I wasn't using a pad at Powerhouse) Seated Leg Curl to stack x an easy 8 reps Leg Extension to stack x an easy 8 reps Bwt: 315lbs