The Stimulating Reps

[Hanley]

10/18

First low bar squats in many years. Had no fucking idea what I was doing, but managed to clusterfuck together 2 pretty easy triples @408.

[Hanley]

10/20
All the bench reps
315 x 4,8,4,8,4,8,4,8

[Hanley]

10/25
Intensity Bench

Completely wrecked with fatigue. Meta-autoregulated by forcing myself to lift planned heavy sets.

I *think* I can get away with just two bench sessions for a few weeks (hopefully to get me to a TnG single @ 440):
1) the 3-4 rounds of 4,8 or 5,10 (basically alternating low fatigue and high fatigue sets...I get a huge pump...but I also get lots of quality "practice").
2) the sheiko-esque 5 @ 72ish%, 2-3x3 @ 82ish%, 2-3x 2 @ 88-90ish%

That simplicity and efficiency is really compelling to me right now for some reason.

[Hanley]

10/28
Öppen Bar Deads:
5@385
1@450
1@496
2@552 (Hard. Sloppy. The only way I know how).
Then deficits (20kg bumper)
3x8@385

[Hanley]

Joined a new gym (goodbye xfit) & forgot to log a bunch of stuff from last week & don't feel like logging it now. There was squat, bench, and tons of gym-candy hypertrophy.

Today was
Bench:
330 x (3,6) x4

Still digging this format for hypertrophy.

[Hanley]

11/6/22
At Prime Fitness in Belgrade, MT.

^ holy fuck the leader board at this place.

Anyway.
SSB
3x8 reps @ 315
Leg Press:
400ish x 20,20,20. Lots of burn.

Narrow Grip Machine Chest Press.
MYO @ ?....

Lat Pulldown
4 x 15 @ moderate burn in arms and lats.

[Hanley]

11/11
@Prime Fitness

Bench
5@315
2@335
2@365
2@385
2@405
2@385
2@365

^ awesome bench day.

SSB:
3x5 @ 315

Just punching in a light squat session.

[cgeorg]

11/11
2@405

This one goes to 11

[Hanley]

11/11
2@405

This one goes to 11

Pretty sure that was my first double at 405. 'citing

11/12
Deads:

[Hanley]

11/13
Fluff Day
Leg Press: 3 x 15 @ lots of quad burn
GHR negatives: 3 x 5 @ 5 second eccentric. These suck.
Lat Pulldown: MYO @ about 200
Machine Chest Press: More Myo
Tricep Push Down: 3 x 10 @ lots of burn

[Hanley]

11/24
Bench:
26 reps @ 342 in sets of 3-6

11/25
Deads:
3 @ 495
3 @ 515
3 @ 495

^ pretty good.

[Hanley]

11/27
Bench:
315 x 5,5,5,5,8

^ right elbow has been super pissy for about 2 weeks. Just getting in light volume.

Hack Squats:
Lots at 375-405

[Hanley]

4/2

Welp. Back at it.

Squats:
3x5 @315

Bench:
8 x 7 @235

[Hanley]

4/3/23
Squats:
3x5@325

[augeleven]

Gym looks great!

[Hanley]

Gym looks great!

Thanks! I splurged. Loving the setup so far.

4/5/23

Bench:
8x7 reps @ 245

Good. All 56 reps were snappy.

[Hanley]

4/9/23
Bench:
10x6 reps @275

Felt great

[Hanley]

4/11/23

Squats:
3x5 @ 335, then
2x10 @ 245

[Hanley]

4/13

Bench:
315x4,2,4,2,4,2

[Hanley]

4/18
Bench:
4x8 @285