Daily training. Annual improvements.

[hector]

2024 Feb 01 Wed

Main
Ssb Squat: 340 x 3 x 3
Ssb Squat: 260 x 5 x 5
Bench: 260 x 5 x 5
Dumbbell Bench: 90’s x 6s x 5r
T-Bar Rows: 210 x 5s x 10r

Aux
Tib Curls: 30 x 3s x 10r
Skull Crushers: 105 x 5 x 5

Tonnage
Ssb Squat: (3,060 + 6,500) = 9,560
Bench: 6,500
Dumbbell Bench: 5,400
T-Bar Rows: 10,500
Skull Crushers: 2,625
——————————————————————
Total: 34,585

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

After I lifted I cooked a steak.

[platypus]

After I lifted I cooked a steak.

What's your method? I've made passable steaks by broiling, but I've never managed to cook a good steak.

[EricK]

Broiler is tolerable but you can beat the grill (in my opinion). You should learn to cook a good steak. Can't really cook it right if it's too thin (well, I guess you could do it on the skillet but it's still not going to compare to a good dinner steak). Gotta make sure the coals are hot and the grill has been on long enough that it sizzles as soon as you put it down. Takes practice. Totally worth it. Like making babies, the practice is the best part.

[hector]

After I lifted I cooked a steak.

What's your method? I've made passable steaks by broiling, but I've never managed to cook a good steak.

Terrible. Cut it up. Threw it in a hot pan. Seasoned with SPG (salt pepper garlic.) But still delicious.

Back when I had free time:
-sous vide the steak to a perfect medium rare
-heat a cast iron skill on the grill till it was scorching
-sear for 90 seconds each side

[hector]

Broiler is tolerable but you can beat the grill (in my opinion). You should learn to cook a good steak. Can't really cook it right if it's too thin (well, I guess you could do it on the skillet but it's still not going to compare to a good dinner steak). Gotta make sure the coals are hot and the grill has been on long enough that it sizzles as soon as you put it down. Takes practice. Totally worth it. Like making babies, the practice is the best part.

TRUTH!

[hector]

2024 Feb 02 Friday

Main
Trap Bar Deads: 450 x 3s x 5r
Trap Bar Deads: 400 x 5 x 5
Bench: 260 x 6s x 5r
T-Bar Rows: 200 x 5s x 10r

Tonnage
Trap Bar Deads: (6,750 + 10,000) = 16,750
Bench: 7,800
T-Bar Rows: 10,000
---------------------------------------------------
Total: 34,550

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

Drove a couple hours each way to an off-site today. Long day. Exhausted. Limited time to lift tonight. Got in something. Better than nothing.

Surprisingly, despite terrible sleep, benching 260 felt stupid easy for the first time in quite awhile. And I even did some dumbbell bench on my off day yesterday (forgot to log). So bench feeling so easy makes zero sense, I should have been both exercise-fatigued and generally tired.

The good thing about Friday lifting sessions is if time is short then I can make up some work on Saturday and still have 48 hours recovery before lifting on Monday.

[hector]

2024 Feb 03 Saturday

Running: Fail

Started running early in the morning. Legs were fried. Quit. I think deadlifts Friday night just hit me much harder than normal. Haven’t run in 2 weeks. Ugghhh.

[hector]

2024 Feb 04 Sunday Night (Off Day)

Dumbbell Bench: 90 lb’ers x 5 x 5

[hector]

2024 Feb 05 Monday

Main
Ssb Squat: 340 x 3 x 3
Ssb Squat: 260 x 5 x 5
Bench: 265 x 5 x 5 (Not a PR, but a positive development!)
Dumbbell Bench: 90 lb’ers x 6s x 5r
T-Bar Rows: 200 x 5s x 10r

Aux
Skull Crushers: 110 x 5 x 5 (PR!!!)
Ab Wheel: update later

Tonnage
Ssb Squat: (3,060 + 6,500) = 9,560
Bench: 6,625
Dumbbell Bench: 5,400
T-Bar Rows: 10,000
Skull Crushers: 2,750
—————————————————————-
Total: 34,335

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

Great session!!!!
Def been a minute since I benched 265 x 5 x 5 with a low RPE. Maybe this means whatever I’m doing is working. Or, maybe it just means I’m rested after taking the weekend off. Idk. I’d like to think all this dumbbell benching is making a difference.

Getting a skull crusher PR is cool because it should, ultimately, drive a new bench PR.

Work is at a weird site all week with an idiotic commute. At first I hated it, but then it just made me appreciate my normal sane commute.

[DCR]

I’d like to think all this dumbbell benching is making a difference.

I’m currently ready to die on this hill.

[hector]

I’d like to think all this dumbbell benching is making a difference.

I’m currently ready to die on this hill.

Let’s ride!

[hector]

2024 Feb 07 Wed

Main
Ssb Squat: 300 x 3s x 5r
Bench: 270 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 5 x 5
T-Bar Rows: 200 x 5s x 10r

Aux
Nothing.

Tonnage
Ssb Squat: 4,500
Bench: 4,050
Dumbbell Bench: 4,500
T-Bar Rowz: 10,000
——————————————-
Total: 23,050

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

Late start tonight. Limited time. Got in an abbreviated session. To slightly mitigate the lower volume and tonnage I upped bench working sets to 270.

This session would have been so much cooler if I were dumbbell benching 100s.

Res ipsa loquitur.

[DCR]

This session would have been so much cooler if I were dumbbell benching 100s.

Res ipsa loquitur.

I’ve been thinking about going back to my prior arrangement, that included DB only days, just so that I can work with them again. I can’t get there after barbell benching and I feel less awesome.

[platypus]

Lifts more than 11 tons in a full-body workout, refers to it as an "abbreviated session"

Venisti, vidisti, vicisti.

[hector]

This session would have been so much cooler if I were dumbbell benching 100s.

Res ipsa loquitur.

I’ve been thinking about going back to my prior arrangement, that included DB only days, just so that I can work with them again. I can’t get there after barbell benching and I feel less awesome.

I have no evidence, but I think it’s good to involve dumbbells once in awhile. They are def awesome!

[hector]

Lifts more than 11 tons in a full-body workout, refers to it as an "abbreviated session"

Venisti, vidisti, vicisti.

Had to look this up. I knew the less sophisticated “veni vidi vici.” (Probably spelled wrong.) thanks for teaching me something new!

[hector]

2024 Feb 10 Friday

Main
Ssb Squat: 350 x 3 x 3
Ssb Squat: 270 x 3s x 5r
Bench: 270 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 6 x 6
T-Bar Rows: 200 x 6s x 10r

Aux
Skull Crushers: 110 x 5 x 5

Total
Ssb Squat: (3,150 + 4,050) = 7,200
Bench: 4,050
Dumbbell Bench: 6,480
T-Bar Rows: 12,000
Skull Crushers: 2,625
—————————————————————-
Total: 32,275

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

Good times!
Benching 270 for 3 sets of 5 on Wed turned out not to be a fluke. Was able to repeat it tonight.
Squats felt great.

Again, maybe a placebo, but it definitely feels like dumbbell bench has made me stronger in the bottom portion of the barbell bench press. Which makes sense, bc I go pretty deep for a long ROM.

[DCR]

This session would have been so much cooler if I were dumbbell benching 100s.

Res ipsa loquitur.

I’ve been thinking about going back to my prior arrangement, that included DB only days, just so that I can work with them again. I can’t get there after barbell benching and I feel less awesome.

I have no evidence, but I think it’s good to involve dumbbells once in awhile. They are def awesome!

Realized that my prior post was entirely unclear. I’m still doing a lot of DB work, but, instead of giving them their own day, I’m doing them after barbell benching, which leaves me too beat to get up to the 100s. Might switch back to dedicated DB sessions instead if treating them as accessories.

[hector]

2024 Feb 12 Monday

Main
Ssb Squat: 350 x 3 x 3
Ssb Squat: 270 x 3s x 5r
Bench: 270 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 6 x 6
T-Bar Rows: 200 x 5s x 10r

Tonnage
Ssb Squat: (3,150 + 4,050) = 7,200
Bench: 4,050
Dumbbell Bench: 6,480
T-Bar Rows: 10,000
—————————————————————-
Total: 27,730

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

Limited time, but also a great time.

Dumbbell benching 90 lb’ers x 6 x 6 after benching has me convinced I’m ready for the 100s. Trying to figure out a cheaper option than the $400 Ironmaster extension kit.

[hector]

2024 Feb 13 Tuesday (Off Day)

Dumbbell Bench: 90 x 6 x 6

Got to message John Broz tonight. F yeah! He has always been, to my mind, the most inspiring and logical voice in WL. Was cool to talk to him for a few minutes, even if it was texting over IG.