Bobby Got Back ...

[bobmen10000]

bench
5x3x305
1x1x325@easy
Weight moved fine. Curious about my single without elbow sleeves, moved very
quickly without pain. I think multiple and early reps are my bane up until things
loosen up.
face pulls purple band
5x10
pull aparts
5x10

Comp Squats
4x2x265@suck
I can't hit depth. Used the 14" box for last two sets. The weight is light but I have no
sense of proprioception when it comes to squatting. High squats felt like parallel.

[bobmen10000]

1.5 board bench (red shoulder saver elitefts)
1x2x275
1x5x275
1x5x285
1x5x295
1x5x315

Belt Squat
3x10@burning

Leg Extensions
MYO format for 3 sets for brutal quad burn
20, 11, 9, 8

[bobmen10000]

saturday 1-21-2023
triceps pushdown
5x10
seated rows
5x10
hammer curls
3x10
sunday 1-22-2023
ohp
3x5x135
1x3x155
1x3x165
1x3x175
1x10x135
leg extensions
50+ to failureish

[bobmen10000]

bench practice for max 225 reps on saturday
225x11@?
(3 minutes)
225x13@8-to-9 mayibe
(5 minutes)
225x11@9 - Ionly had one more decent rep in me.
(5 minutes)
larsen
225x10@8

I am dumb. The rep numbers should have been 3 to 5 reps higher. Excuses to follow:

1) I did OHP at a moderate clip yesterday.
2)I didn't wear my elbow sleeves
3) I am a pussy.

30 reps of hammer curls db

[bobmen10000]

2-board bench
2x2x315
2x2x325
1x2x335

Moved fine. Second rep was snappier on each, had a handoff which messed up my timing a bit but was also necessary as the bench sucked and I had trouble unracking.

[bobmen10000]

Circuit 6x
Triceps pushdown x10
Pull Aparts x10
Overhead triceps extension x10

Circuit x4
Bb row light x10
Face pull x10
Wide squat to box bodyweight x10

3 minutes sled push light

[bobmen10000]

local gym bench meet
325 - good with a little too much butt lift
350 - good with better form but it felt like a 9
365 - good with decent form and felt like an 8.5 (shown)
directly after the last lift did max reps at 225
1x19x225 - could not get 20, which was/is my goal.

[Renascent]

local gym bench meet
325 - good with a little too much butt lift
350 - good with better form but it felt like a 9
365 - good with decent form and felt like an 8.5 (shown)
directly after the last lift did max reps at 225
1x19x225 - could not get 20, which was/is my goal.

Nice job, man!

[bobmen10000]

bro fluff:

triceps rope pushdown against pad
3x10
seated rows
3x10
face pulls purple band
6x15
pushdowns purple band
6x10
curls cable
4x10
hammer curls to failure
50+ reps

[bobmen10000]

Tempo Bench
404 Tempo
3x5x225
These were very easy or very hard, can't really tell as my arms were shaking but I
forgot to use leg drive and for some reason my head came up completely off the
bench as if I wanted to kiss the bar... fun.

Leg Extensions
5x12@burning
1x5@max stack to impress my girlfriend (and all the high school boys.) mistake as no
one cares about fat guys doing leg extensions poorly.

Sled Drags
8x25 yards backward - just went until I was tired.

[bobmen10000]

Bro fluff
Deadlift
5x2x315

Triceps rope pushdown
4x10
Pull aparts band
4x10

DB Hammer curls
50+ reps ascending, descending weights

[bobmen10000]

Bench
5x6x255 lbs
last set was at like sub 5, super easy after warming up.
larsen - max width grip
1x10x225

Belt Squats
3x10@greaterthan5lessthan9

continious set of 4x of:
pec fly machine x10
cable curl x10

[bobmen10000]

2-board bench
3x3x325
1x5x325
Technique sucked, no real leg drive, still easy enough.

pull aparts
4x15
pushdowns band
100+

[bobmen10000]

Bench
1x2x315@8
3x5x275
Wide Larsen
1x11x225

Squat to Bench
14" box
2x3x295
1x3x305
12" box
1x3x305 (shown)

[Renascent]

Bench
1x2x315@8
3x5x275
Wide Larsen
1x11x225

Squat to Bench
14" box
2x3x295
1x3x305
12" box
1x3x305 (shown)

Didn't look high to me, but I've no experience with judging competition depth beyond wrestling with my own ego.

Anyway, I was mostly looking at your arms. I'm jealous.

[bobmen10000]

Didn't look high to me, but I've no experience with judging competition depth beyond wrestling with my own ego.

Anyway, I was mostly looking at your arms. I'm jealous.

I still have small arms for being chubby but from the right angle they look almost proportional.

[bobmen10000]

bonus workout

pushdown triceps
5x10
cable curls
5x10
trx rows
5x10

ohp
3x5x135
1x10x135

leg extensions
4x15

[bobmen10000]

Bench
6x5x265
Didn't wear elbow sleeves and felt fine. Best my biceps have felt in months really. Arms will probably fall off tomorrow.
100+ pull aparts
150+ pushdowns band

myorep leg extension
20 14 10 10 9.5
sled forward drags
6x60 ft

[bobmen10000]

bonus fluff

pendlay rows
5x5x185lbs

cable curls
3x10
triceps rope pushdown
3x10

leg press light to moderate
3x10 - changed foot position a lot and trie dto hold the last few reps in each set at the bottom.

[bobmen10000]

deadlift testing
singles up to 90% rep

1x1x135
1x1x225
1x1x315
1x1x405 - felt slow
1x1x455 - felt really slow
1x1x495 - felt glacial
1x1x505 - it moved slowly (or I think it did) but I was able to hold a few conversation from mid thigh up and hold it for a few seconds at the top. so...we will call it a 9.