Wooden Platform, Iron Men!

[dlocas7]

Monday May 13th

Farmer's Handles Deadlift
220 lbs (110 per handle) x 3 x 3 reps
360 lbs x 8 x 1 rep--- Weight is reduced to allow for extra frequency. I put all I have into each single! No straps are used and this should nicely maintain my grip strength.

Dumbbell Hammer Curls
44 pounders x 5 x 6 reps

[dlocas7]

Wednesday May 15th

Farmer's Handles Deadlift
220 lbs (110 per handle) x 3 x 3 reps
360 lbs x 2 x 1 rep
400 lbs x 2 x 1 --- Using straps at this weight and up due to accumulated fatigue in finger tendons.
440 lbs x 1
500 lbs x 1 --- First time lifting 500 since March 2022! Heavy, but no problem.

Dumbbell Hammer Curls
49 pounders x 5 x 5 reps

[DanCR]

500 lbs x 1 --- First time lifting 500 since March 2022! Heavy, but no problem.

Awesome!

[dlocas7]

500 lbs x 1 --- First time lifting 500 since March 2022! Heavy, but no problem.

Awesome!

Thanks, DanCR!

[dlocas7]

Saturday May 18th

Clean & Press (strict)
85 lbs x 2 x 6 reps -- I almost always begin with overhead pressing when I do it. My core is fresh and solid.
128 x 2 x 3 reps
158 x 9 x 3 -- Very easy. Focus is on accelerating the bar.
158 x 1 x 6 reps -- 10 triples with last set pushed to 6.

Clean High Pull
220 x 2 x 3 reps --- Even if 158 lbs is very light and I'm muscle-cleaning such weight right above my head, it's still 10 cleans done at full power, so I don't need that many sets here to get something out of it. If recovery is easy, then I'll get my training effect if there's one.

Farmer's Deadlift wearing belt and using straps
360 lbs x 4 x 1 rep --- Felt like nothing. This session goes from the lightest, most technical lift (strict press) to the heaviest most brutish lift!
440 x 2 x 1 --- I'm amazed to be able to lift that much without issue only three days after working up to 500. My PR is 640 lbs no straps, in March 2016. This is a lift that naturally lends itself to ramping up to a max of the day. A lot easier to manage fatigue when only doing singles, and the amount of stress generated by only a handful of lifts can be surprising. This being said, recovery ability is trainable.

Hand grippers --- Heavy Grips #100 x 2 x 30 reps (for tendon health) Again, super easy on recovery and if there's a benefit, I'll enjoy the low-hanging fruit!

Me, back in 2016 having fun with a car deadlift hold at 585 lbs on handles... I was training conventional deadlift with some farmer's deadlift work in the lead-up to that competition. One week before this, I had picked up 290 lbs per hand (580 lbs) and held it for 30 seconds no problem.

[dlocas7]

Tuesday May 21st

Clean & Press
85 lbs x 2 x 6 reps
128 x 2 x 3 reps
148 x 1 x 3
168 x 10 x 3 reps --- This is a PR for 2024. My heaviest session on that lift in more than a year.

Muscle Clean
200 x 3 x 2 reps --- This is a very good training weight for where I am right now.

Clean Pulls
254 x 5 x 2 reps

[dlocas7]

Wednesday May 23rd

Clean & Press (strict, like the lift was done back in 1940s competitions)
85 lbs x 2 x 6 reps to get the blood flowing in those shoulders and arms.
128 x 2 x 3
148 x 2 x 3
168 x 5 x 3 reps

Deadlift from 6-inch blocks (Block Pulls)
230 lbs x 3
280 x 1
320 x 1
370 x 1
410 x 1
430 x 1
450 x 1 -- this is a PR post-2022. I haven't done this lift in ages. I had some inflammation in my left knee so I did block pulls instead of farmer's deadlifts.
370 x 2 x 3 reps... And I was done for the day! Working singles in the 400-430 range should yield some benefits. Doing lots of 3s around 350-370 too!

As soon as you have the bar in front, then it's a completely different lift and it's harder to get 500 moving than lifting farmer's handles, unless the lifter has very weak quads and strong hamstrings. I've had some success in the past using block pulls in combination with snatch-grip deadlift.

[DanCR]

Clean & Press
168 x 10 x 3 reps --- This is a PR for 2024. My heaviest session on that lift in more than a year.

Deadlift from 6-inch blocks (Block Pulls)
450 x 1 -- this is a PR post-2022. I haven't done this lift in ages.

Momentum all over your log right now!

[dlocas7]

Clean & Press
168 x 10 x 3 reps --- This is a PR for 2024. My heaviest session on that lift in more than a year.

Deadlift from 6-inch blocks (Block Pulls)
450 x 1 -- this is a PR post-2022. I haven't done this lift in ages.

Momentum all over your log right now!

Thanks! Yes, you could say there's some momentum.

[dlocas7]

Saturday May 25th

Clean & Press (strict)
85 lbs x 2 x 6 reps
128 x 2 x 3 reps
158 x 2 x 1
173 x 10 x 3 reps --- I experienced some in-session adaptation = 8th set was my best

Snatch-grip Deadlift
269 x 3 x 5 reps --- My lifetime PR on this is 500, so I'm still working above 50%

Two-Hand Axle Lift (this is I think my best strength builder with carryover to other lifts)
200 x 3
250 x 1
260 x 1
270 x 1
280 x 3 x 1 = the 3rd single was my best. I lost some strength on that lift since I haven't trained it in three months.

Grippers...
Heavy Grips 100 x 20 both hands
HG 150 x 10 both
HG 200 x 2 (left)
HG 250 x 0 --- Very close and a great effort
HG 200 x 1 shut and hold

[dlocas7]

Monday May 27th

Clean & Press (strict)
85 x 2 x 6
128 x 2 x 3 reps
158 x 8 x 3 reps

Muscle Clean --- 200 x 2 -- My lower back doesn't feel right = very sore

Two-Hand Axle Lift
200 x 3
250 x 1
270 x 3 x 2 reps

Hammer Curls --- 49 pounders x 5

Grippers...
Heavy Grips 100 x 10
HG 150 x 5 both hands
HG 200 x 1 right only
HG 250 x 0 -- not very close today = fatigue
HG x 2 x 15 reps with left hand

[dlocas7]

Saturday June 1st

I let my lower back and my joints & connective tissue rest for five days. Feeling much better now.

Clean & Press (strict)
85 x 2 x 6 reps
128 x 6 x 3 reps --- A light session

Floor Press (close grip, start off 6" blocks = 1" from chest)
128 x 6
158 x 5
200 x 5
220 x 3 x 5 reps

Snatch Pulls, off 6-inch blocks -- I tend to respond well to this lift
128 lbs x 5
178 x 5
200 x 3 x 5 reps --- this weight was plenty for now = I'm sure it's enough work to improve

Snatch-grip Deadlift
290 lbs x 3 x 5 reps --- I don't think I need more than this right now. I need to wait and see how my back reacts to this workload.

Two-Hand Axle Lift (2" bar)
200 x 3
250 x 3
300 x 1 hold for 8 seconds
290 x 1 hold for 8 seconds -- There's no need to go all the way to my limit. As long as I do enough to generate some training effect, I'm fine.

Plate curl, 2x10s x 2 x 8 reps

[dlocas7]

Monday June 3rd

Clean & Press (strict)
85 lbs x 2 x 6 reps
128 x 4 x 3 reps
148 x 3
168 x 3

Snatch Pulls off 6-inch blocks --- I was sore to the touch in my entire upper back, especially upper traps. I can tell I've gone too long without doing this lift!
128 lbs x 2 x 3 reps
178 x 3
200 x 2 x 3 reps -- Volume is reduced, but I'm still putting something on the bar.

Floor Press shoulder-width grip as usual = same as overhead press --- this is a light pressing session, but I'm using some volume! Doing sixes.
128 x 6
158 x 6
178 x 3 x 6 reps --- I'm planning to eventually do a super-six using that weight (6 x 6 reps while playing Nat King Cole's Route 66)

Snatch-grip Deadlift -- Very light
220 x 5
270 x 3 x 3

Axle Lift, two hands (2-inch bar to squeezzze!)
200 lbs x 3
250 x 1
270 x 3 x 1 hold of 5 seconds of squeezzzzzin' as hard as I can & this is why I'm only doing three of those holds, because it's crushing against an immovable object, even though this weight is easy.

After such forceful squeezing, I have a large glass of milk! This is pretty much the only supplements I ever took. My bodyweight is now a bit down to around 258 lbs and I lost a couple of inches around my waist = looser in my pants and a bit looser in my jackets.

Nat King Cole, Route 66!

[dlocas7]

Wednesday June 5th

Clean & Press --- Heavy session
85 lbs x 2 x 6 reps
128 lbs x 3, 138 x 3, 148 x 3
158 x 3
168 x 3
178 x 5 x 3 reps --- First time using this weight in 11 months. It was absolutely doable.

Snatch-grip Deadlift
220 x 4 -- Done as snatch pulls
290 x 4
350 x 1
380 x 5 x 1 rep --- My lower back has a poor recovery ability because I went too long without doing such heavy lifting.
330 x 5 x 3 reps -- After handling 380, this felt light, fast and easy. I now need to see how my back is going to feel next Saturday. There are lifters who train too hard too often, but I've been training too easy for too long. These weights seem OK for where I'm now.

Floor Press, shoulder-width grip
128 x 6
158 x 5
200 x 4
230 x 4 x 4 -- Just the right level of heaviness

Axle Lift two hands (squeeezzzzze!)
200 lbs x 3
250 x 3
290 x 3 holds x 5 seconds of max squeezing

[DanCR]

Floor Press shoulder-width grip as usual = same as overhead press --- this is a light pressing session, but I'm using some volume! Doing sixes.
…
178 x 3 x 6 reps --- I'm planning to eventually do a super-six using that weight (6 x 6 reps while playing Nat King Cole's Route 66)

JM Blakley would approve.

I have a large glass of milk! This is pretty much the only supplements I ever took.

For training purposes, same. I do also take a multivitamin, extra vitamin D3, fish oil, tumeric/curcumin, and cinnamon.

I lost a couple of inches around my waist = looser in my pants and a bit looser in my jackets.

Well done!

[dlocas7]

Thanks, DanCR!

[dlocas7]

Saturday June 8th

Floor Press, close grip off blocks
128 lbs x 2 x 6 reps
168 x 5
200 x 3
219 x 1
239 x 8 x 3 reps -- PR for volume post 2022

Snatch Pulls
128 x 3
158 x 3
178 x 3
200 x 3
219 x 3

Snatch-grip Deadlift
290 x 5
350 x 1

Axle Lift (two-inch thick)
200 x 3
250 x 3
300 x 2 x 1 hold, 5 sec.
290 x 1 hold, 15 sec.

Plate curls, 20 lbs x 12, x 17

[dlocas7]

Monday June 10th

Clean & Press (strict)
85 lbs x 2 x 6 reps
128 x 2 x 3 reps
148 x 2 x 3 reps
168 x 3
178 x 2 x 3 reps -- This is an easy session to keep the groove from getting rusty.

Clean Pulls, from 6-inch blocks
219 x 2 x 3 reps
239 x 2 x 3 reps

Plate curls, 20 lbs x 22 (both hands -- this is a PR since 2018)

[dlocas7]

Wednesday, June 12th

Floor Press, close grip off blocks
128 lbs x 2 x 6 reps
158 x 2 x 3 reps
219 x 3 -- I feel strong today. Doing an easy session two days before helped.
249 lbs x 5 -- This is a PR post 2021 and it's only 5 lbs off my all-time best 5 RM. This was actually a technical failure as I had to really flare out my elbows, fight the bar, etc., but the muscle recruitment in my triceps was at my upmost limit, so it's good to have such an extreme effort from time to time.
229 lbs x 6 x 3 reps Total of 8 work sets. My strongest session in a long time. Progress has been made by using heavy, medium and light sessions.

Deadlift, conventional -- It's important for me to vary between this and the snatch-grip deadlift and maybe some heavier partial deadlifts now and then as it will keep me from always fatiguing the same exact spots over and over again.
220 x 5
290 x 5
310 x 3 x 5 reps -- There's no shame in working lighter and no I don't think it's a waste of time. Training too heavy and hurting myself is a waste of time.

Clean Pulls off blocks
219 x 3 x 3 reps
239 x 3
254 x 3

Short barbell hold with one hand (I'm holding the end of the 6-foot barbell with one hand)
220 lbs x 10 sec.
290 lbs x 12 sec. Right handed / 5-6 sec. Left handed

Plate curls, 2 x 10-lb plates, x 10
2 x 10-lb plates + 5 lbs, x 7 both hands -- This is a PR since 2018. My lifetime PR is a 25-lb plate x 8 reps back in 2018.