DIR's log

[DIR]

Squats 3x5 @ 105

OHP 3X5 @ 85

Curls 3x10 @ whatever

Tricep pushdowns 3x10 @ sit n spin

[DIR]

Kinda outlining a plan....

Squats and OHP as my main lifts....no bench cause I'm not going to deal with shitty spotters and shoulder and elbow aids.

No conventional deadlift cause I'm paranoid about popping my bicep tendon again.

Will use dumbbell bench and maybe trap bar deadlift as substitutes for those lifts.

Add in various bro stuff when I feel like it or have time.

Goals of repping 3 plates on squats again and being able to press 185 for reps which I have never done. I figure if I squat and press every session definitely possible.

[DIR]

Squats 3x5 @115

OHP 3x5 @85

Dumbbell bench 3x10 ramped up to 35s

Mix of hammer curls and easy bar curls 3x10

Gym has a turf room downstairs with a prowler/weighted sled thingy....at some point when I decide to throw in conditioning work I will explore that bit of unpleasantness in the basement

[DIR]

Random...kinda shit just to get me in the gym today

Seated rows 3x10 @ ramped up to 110

Pulldowns 3x10 @ ramped up to 100

Standing tricep ext/skull crusher thingys? 3x10 ramped up to 30

Curls 3x10 @ 50

Leg ext 3x10 @ ramped up to 130

Some of these accessory lifts still trying to feel out appropriate weights...getting there.

Not really sure about sets and reps ranges yet. Not sure it really matters?

Forgot about supinated close grip pull downs. I like those better than the other wide grip variety....will probably add those in somewhere.

[DCR]

Standing tricep ext/skull crusher thingys?

French press. Only triceps dedicated movement that my elbows don’t hate.

[DIR]

@DCR is that what I was doing? Lol

[DCR]

@DCR is that what I was doing? Lol

Sounds like it, yes.

Technically one’s elbows are supposed to remain stationary in the movement, but I do them with a bit of intentional shoulder involvement, letting the elbows drop a bit and move as they need to. Ends up being something of an overhead JM press.

[DIR]

Squats 3x5@120

OHP 3X5@ 90

Tricep pushdown 3x10 ramped up to 100

Curls 3x10@ 50

Press felt hard. First time since I started lifting again of anything resembling a struggle.

Have a nagging injury or something in right fore arm that I have had for a while now. Not letting push weight on curls. Whatever. The joys of aging

[DIR]

Squats 3x5 @ 125

OHP 3x5 @ 95 getting difficult

Hammer curls one 1x10 @ 20....arm said fuck off

Sooo...

Easy Bar curls 2x10 @ 50....arm less pissy about these

Kinda depressing going through these low weights and having them be challenging....not that I was ever super strong anyways but still. I guess that's what I get for having a 5 year layoff

[DIR]

OHP 3x5 @100

Squats 3x5 @135

Tricep pushdowns 3x10 @120

Reverse grip pulldowns 3x10 @110

[DIR]

OHP 3x5 @ 105

Squats 3x5 @ 140

No accessories today. Was going to but someone snagged up the cable machine so I said fuck it.

[DIR]

Seated cable rows 3x10 @110

Curls 3x10 @ 50 left forearm pain keeps me from really pushing these

Overhead tricep dumbbell extension thingies 3x10@ 40

Leg extensions 3x10 @ 145

I can smell a press LP stall coming will switch things up when it does...or maybe preemptively

[DIR]

OHP 3x5@110

Squats 3x5@145

That's all folks...no time for anything but my main lifts

[DIR]

OHP 5/4/3 @ 115lbs
2x5 @ 95 lbs

Squats 3x5 @ 150 lbs

Considering my press LP done and time to switch it up. More volume I guess is my first choice. Not sure how to proceed. Looking back at what got me to my all time press PR was nothing that really made any sense.

Squats and OHP will get their own day now I'm thinking. Hit each lift twice per week and see what happens.

Squats will continue for some time I think. Around 260-290 ish I will probably hit a wall. I'm not resetting shit....once squats stall or really start to suck/grind I'm calling it and switching it up.

[DIR]

OHP
4@120 lbs
5@115 lbs
6@110 lbs
7@105 lbs
7@100 lbs
7@95 lbs

Lat pulldown
4x8@ 120 lbs

Curls
3x10@ 50 lbs

OH tricep ext
3x10@ 40lbs

[DIR]

Squats 3x5@155 lbs

Reverse grip pulldowns 3x10@120lbs

Curls 3x15@ 40 these didn't hurt so that's good

Tricep pushdowns 1x10@ 120 lbs
2x10@ 130lbs

Leg extensions 3x10@ 160 or 165?

Dawned on me that with my new setup I'll only be squatting 30 reps a week hmmm....oh well. I'll see where that gets me on my squat LP I guess. My guess is about the same as the other times.

[DIR]

OHP
125*4@9.5
115*5 92%@9
100*8 80%@8.5
100*8 80%@9
100*8 80%@9

33 reps

No time for accessories. Did my top set with a belt.....that I have not strapped on for 5 years. Recording rpe not sure why really. Why not I guess...data is good.

I have better progress now after less than a month than my first LP which was stronglifts for 8 weeks then ss approximately till when ever. At least I know form stuff now....many lessons learned....mainly when to quit voluntary hard on .... preempting the shithole grind fest and resets and self loathing....fuck all that. Some thing something been there done that and fuck off.....

[DIR]

Squats 3*5 @160 lbs

Curls 3*15@ 40lbs

Overhead tricep extension thingies 3*10@ 45lbs

Have yet to see a 3 plate squat or lifting shoes in new gym.

Also tried lateral raises @15 lbs....set of ten. Forearm definitely took exception to that...ouch

[DCR]

Squats 3*5 @160 lbs

Curls 3*15@ 40lbs

Overhead tricep extension thingies 3*10@ 45lbs

Have yet to see a 3 plate squat or lifting shoes in new gym.

Also tried lateral raises @15 lbs....set of ten. Forearm definitely took exception to that...ouch

My time is split between a private key card spot that’s mainly strongman competitors, and a commercial gym. No one uses lifting shoes in either of them. (Ok I can think of one guy at the former who I think might.)

I squat in Vans slip ons. They’re perfect.

[DIR]

@DCR I'm assuming they are flat...do you see a benefit or just like them?

I'm still rocking my adidas powerlift 2's that I have had for ever.

Lol...it's definitely mostly a young crowd at my gym. I'm the old fuck In sweat pants and ratty shirt.