Daily training. Annual improvements.

[hector]

Benching 280 x 4 sets x 5 reps felt great. I think those off-day heavy bench singles are working.

.. and the 4s…

Ha! Yes!!!!!

[hector]

2024 APR 11 (off day)

Bench: 300 x 4s x 1r
Overhead Press: 135 x 5 x 5

########################

Bench singles felt great.

[hector]

2024 APR 12 Friday

Main
Trap Bar Deads: 450 x 3 x 3
Trap Bar Deads: 400 x 3s x 5r
Bench: 280 x 5 x 5
T-Bar Rows: 200 x 5s x 10r

Aux
Fill in later

Tonnage
Trap Bar Deads: (4,050 + 6,000) = 10,050
Bench: 7,000
T-Bar Rows: 10,000
—————————————————————————
Total: 27,050

############}}}}}}}}##################

Pumped to bench 280 x 5 x 5. For sure, a recent history PR. I think my all time was 282.5 x 6 or 8 sets of 5 a long time ago on a freak night where the stars aligned. Never repeated. So 280 x 5 x 5 was cool.

Was also definitely an ego thing. My plan was only 3 sets of 5, and to then do dumbbell bench. But my ego won, just went for 5 x 5. Which is fine sometimes. Except when it’s not.

[hector]

2024 Apr 13 Saturday (Off Day)

Bench: 300 x 4s x 1r

###################

The other day, benching 300lb singles felt easy. Had to stop myself from doing doubles. Today, not so much!
Take ‘em as they come.
Good times.

[hector]

2024 APR 14 Sunday

Main
Ssb Squat: 320 x 3s x 5r
Bench: 285 x 3s x 5r (PR!!!!! F YEAH!!!)
Dumbbell Bench: 90 lb’ers x 3s x 8r
T-Bar Rows: 200 x 5s x 10r

Super set
Overhead Press: 140 x 3s x 5r
EZ Curl: 100 x 3s x 5r

Aux
Filll in later

Tonnage
Ssb Squat: 4,800
Bench: 4,275
Dumbbell Bench: 4,320
T-Bar Rows: 10,000
Overhead Press: 2,100
EZ Curls: 1,500
——————————————-
Total: 26,995

#####################

Normally, I try to keep lifting on a M,W,F schedule. Traveling this week though, and gyms are a MF to find on the road*, so I thought I’d get in a session today before leaving in a few hours. And I’m glad I did! Benched 285 x 3 sets x 5 reps, which is the first legit 3x5 bench PR I’ve gotten in years.

Finished with supersets of overhead press and ez curls. I’ve long thought supersets were dumb, since you couldn’t go heavy, but when you’re time pressed they might be a great idea. Or not, IDK. Hopefully better than nothing. Will they work for me? We’ll find out.

Good times.


*one exception is Orlando, which is awesome and has lots of great gyms with $10 or $15 day passes. And Indianapolis. And Charlottesville. Actually, I guess it’s just expensive cities where day passes are a MF. Lower cost cities are way better on this front.

[DCR]

Bench: 285 x 3s x 5r (PR!!!!! F YEAH!!!)

Goddamn right, fuck yeah! That’s quite a 3x5. Despite no longer gaf about SS for obvious reasons, that set/rep scheme still resonates.

Finished with supersets of overhead press and ez curls. I’ve long thought supersets were dumb, since you couldn’t go heavy, but when you’re time pressed they might be a great idea. Or not, IDK. Hopefully better than nothing. Will they work for me? We’ll find out.

Same. Also always assumed that shit worked for enhanced dudes because they’re enhanced. Hoping you see some good results because saving time in the gym is big on my mind lately and I’d love to follow suit.

[hector]

2024 June 15 Monday

Ran

[hector]

2024 Apr 16 Tuesday

Main
F Squat: 225 x 3s x 5r
Dumbbell Bench: 100 lb’ers x 3s x 5r (PR!!!!!!!!)
Overhead Press: 145 x 3s x 5r
Seal Rows: 100 x 4s x 10r

Tonnage
F Squat: 3,375
Dumbbell Bench: 3,000
Overhead Press: 2,175
Seal Rows: 4,000
——————————————-
Total: 12,550

##################}}}}#

Traveling this week. In VA Beach. Couple things:

(1) Went to a gym called Iron Asylum. Best gym I’ve ever been to. Day pass was $15. Never seen so many racks and deadlifting platforms.

(2) Got to try equipment i had never seen in person before, jammer arms and seal rows. Liked both.

(3) VA Beach people, at least at Iron Addicts, are jacked AF.

(3.5) Been fucking around with the 90lb’ers on dumbbell bench for months because that’s as heavy as my home dumbbells go. Was awesome to be able to try the 100s and score a PR.

(4) As amazing as the gym was, it reminded me while I lift at home. Had to wait a long time for a bench, and never got a bench press at all.

(5) Tried regular low bar barbell squats. Can’t do them anymore. Shoulders way too tight. Should start doing mobility for them.

(6) I should start finishing my workouts with front squats. F those are awesome.

[hector]

2024 APR 18 Thursday

Main
Ssb Squat: 300 x 3s x 5r
Bench: 280 x 4s x 5r
Dumbbell Bench: 90 lb’ers x 3s x 8r
F Squats: 200 x 3s x 5r
T-Bar Rows: 200 x 5s x 10r

Aux
Tib Curls: 25 x 3s x 10r

Tonnage
Ssb Squat: 4,500
Bench: 5,600
Dumbbell Bench: 4,320
F Squats: 3,000
T-Bar Rows: 10,000
——————————————-
Total: 27,420

##########}}}}}########

Stopped doing ab wheel months ago bc it started to strain some muscle deep in my lower abs. Even now, still can’t do it.

Trying front squats the other day, I realized they hit my lower abs hard. Maybe bc my lower abs are especially weak? Idk. But they let me get at my lower abs without aggravating whatever ab wheel was aggravating. So I’ll keep front squats in the mix for a minute.

Went light today bc I was so exhausted after work. Wanted to just go to sleep.

[hector]

2024 APR 19 Friday (Off Day)

Bench: 300 x 2s x 1r
Bench: 300 x 1s x 2r
Overhead Press: 140 x 5 x 5
EZ Curls: 100 x 5 x 5

########################

300lb bench singles, and the double, were both flying.

Supersets of overhead press and ez curl felt good.

[hector]

2024 APR 20 Saturday

Main
Ssb Squat: 310 x 3s x 5r
Bench: 285 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 4s x 8r ((Set Rep PR!!)
F Squat: 200 x 3s x 5r
T-Bar Rows: 200 x 5s x 10r

Aux
-add later

Tonnage
Ssb Squat: 4,650
Bench: 4,275
Dumbbell Bench: 5,760
F Squat: 3,000
T-Bar Rows: 10,000
——————————————
Total: 25,635

####################

Day 2 of adding front squats. Legs felt wrecked before my workout, but weirdly great during.

Gonna try the show “Fallout” tonight.

[hector]

2024 APR 21 Sunday (Off Day)

Bench: 300 x 2 x 2
Overhead Press: 140 x 5 x 5
EZ Curls: 100 x 5 x 5

########################

The “daily minimum” 4 bench singles at 300 felt so good that instead of four singles I just did two doubles.
Still going to keep my bench singles weight at 300 awhile longer. I think I’m just having a good day. Another random day, they might have been molasses.

[DCR]

Excellent new log title.

[augeleven]

Running is dumb anyway…

[slowmotion]

I like the new log title!

[hector]

Excellent new log title.

Thank you!!!

[hector]

Running is dumb anyway…

I love it.
And the day I ran last week was the best I felt all week.
I’ve just been so tired lately.
Aka, my inner bitch has grown powerful.

[hector]

I like the new log title!

@slowmotion , thank you!!

[hector]

2024 APR 22 Monday

Main
Ssb Squat: 310 x 3s x 5r
Bench: 285 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 4s x 8r
T-Bar Rows: 200 x 5s x 10r

Aux
Tib Curls: 25 x 3s x 10r

Tonnage
Ssb Squat: 4,650
Bench: 4,275
Dumbbell Bench: 5,760
T-Bar Rows: 10,000
——————————————-
Total: 24,635

#####################

No time for front squats. F.

[EricK]

Fewer truer log titles. I admire your persistent excellence.