DCR - Can you believe how much I am in heaven?

[DCR]

3/30/24

Squats 45,95,135,185,225x5 275,295,315,325x1
RDLs 155x7,7,7
Calf Raises on platform +20 lbs x20,20

Notes: This started out rough. Sole goal was to work on the pull up the floor cue (which I inexplicably forget half the time despite never shutting tfu about it), in an effort to get things to not feel as awful as they have over the past week and change. I did work on it and… it didn’t help at all. Buuut as of the 315 single, I remembered my other big cue - gripping the floor with my feet - and suddenly everything turned on and the two top singles looked great and flew. More good news was that avoiding the thumbs around grip again resulted in no biceps pain (although I still hate it). As a final note, I noticed that my eccentrics were slow af, I think due to this crippling soreness that seems like it’s never going to go away, and I believe that’s played a big role in me losing so many reps. Once I gripped the floor I was able to descend faster without so much soreness. Dunno why that would be; perhaps turning on some stabilizers that weren’t, or that weren’t enough.

[DCR]

4/1/24

Low Incline DB Bench Press 40s x12 50s x8,8,8
Incline DB Curls 25s x6,7,8
Lateral Raises 25s x10,11,10
Pullups x5,4,4
EZ French Press 43x10,10,10

Notes: Finally getting back to the DB work and other accessories that were so good to me before the squat PR chase consumed nearly all of my gym time. I was weak af on all of this but the session felt great.

For the DB bench, I "pulled" as deep as I could, trying to get a range of motion going that'll make barbell benching feel like partials. I wish that I had access to a cambered bar but this will do.

[MailmanMuscle]

For the DB bench, I "pulled" as deep as I could, trying to get a range of motion going that'll make barbell benching feel like partials. I wish that I had access to a cambered bar but this will do.

That strikes me as a very smart cue and approach. I have flat DB bench in the playbook for training after my show. I’m noting this in my logbook for how to perform the lift.

[lheugh]

For the DB bench, I "pulled" as deep as I could, trying to get a range of motion going that'll make barbell benching feel like partials. I wish that I had access to a cambered bar but this will do.

Good man Standardising each rep of every set is the way to go. If you're able to, gently touching and briefly pausing the dumbbells on your anterior delts will work wonders for this.

[DCR]

4/2/24

Squats 45,155,205x6 245x3 285x2 315,330x1
Lying Leg Curls 70x15,15,15
Standing Calf Raises on platform +25 lbs x20,20

Notes: I wish that I'd filmed that top single because I fucking buried it, with zero form break. It's great to be able to hit these kinds of weights anytime that I want to, with minimal warm up, when I was so concerned with them just a month or so ago that I was layering a spotter on top of safety straps. On the other side of the coin, my legs continue to be constantly, viciously sore, and I can't squat reps for shit. Maybe I should do some cardio...

[DCR]

For the DB bench, I "pulled" as deep as I could, trying to get a range of motion going that'll make barbell benching feel like partials. I wish that I had access to a cambered bar but this will do.

That strikes me as a very smart cue and approach. I have flat DB bench in the playbook for training after my show. I’m noting this in my logbook for how to perform the lift.

Stole it from Bald Omni-Man on youtube. Dude has some solid thoughts on thing.

[Clearwater47]

Yes, I'm a big fan of Bald Omni-Man as well. Watched the DB Press video he did recently and have been applying this same focus. Definitely hits different (in a good way) when focusing on a full range of motion. Plus it's just common sense - in addition to the other benefits of DB's, the added range of motion is one of the best reasons to use them.

[KarlM]

I've never really focused on heavy DB benching. Currently I have Incline and Dips in my program as accessories. If I stall out, I'll swap one of those out to try heavy DB bench with a big stretch at the bottom to see if that gets my bench moving.

[DCR]

I've never really focused on heavy DB benching. Currently I have Incline and Dips in my program as accessories. If I stall out, I'll swap one of those out to try heavy DB bench with a big stretch at the bottom to see if that gets my bench moving.

When I finally got the 300 bench, having added heavy DB work (without even doing the extra stretch) was the only thing that I’d done differently from the past. Of course then I promptly stopped doing them because my gym IQ is zero. I’m excited to see what bringing them back may get me.

[DCR]

4/4/24

Bench Press 45,155x12 210x8 245x3 275x1 225x7
Seated Arnold Presses 30s x11,10,7
Barbell Curls 45x12 75x10 95x3,3
T-Bar Rows arm + 50x15 75x12,12



Notes: For fans of my beer gut and taint. I recorded the single because I was curious as to the bar speed, and was pretty pleased, both with the result and the fact that 275 has become such a gimme that I'm comfortable hitting it sans spotter or safeties in an empty gym. Yes I know that's stupid but thankfully next week I'll be back in the commercial gym down south with an endless supply of bros to help me out.

Speaking of, I've been loving this Upper/Lower/Rest/Repeat thing that I have going, with mercifully short sessions, but I'm not sure that it'll work as well when I'm back home and have a significant other, etc. to attend to. I hope that I can keep it up.

There is still something muscularly pissed off in my left shoulder. I've been feeling lighter weight and higher reps lately (I hated writing that) but these Arnolds really are stupid light. I just never know on which rep(s) I'm gonna get the stabbing pain and am still trying (unsuccessfully) to avoid it by going without a lockout.

[cole]

Yea 275 was a gimme. Moved fast and with perfect control

[SaviorSelf]

Funny how we can all say "bald omni-man" and immediately know who we are referring to. Good luck with your shoulder, trying to figure out shoulder issues is like trying to solve a rubiks cube

[EricK]

4/2/24

Squats 45,155,205x6 245x3 285x2 315,330x1

I love how casually humble you are about your 300,000+ lbs squat 1RM. It's been a while since I looked at those lifting tables but I'm pretty sure that qualifies as 3l33t in most weight classes...

[DCR]

4/2/24

Squats 45,155,205x6 245x3 285x2 315,330x1

I love how casually humble you are about your 300,000+ lbs squat 1RM. It's been a while since I looked at those lifting tables but I'm pretty sure that qualifies as 3l33t in most weight classes...

Haha I’m embarrassed to say that it took me a very long minute to figure out what you were doing there. I ditched caffeine years ago because it gives me anxiety attacks but sometimes I really need some.

[Clearwater47]

Lmao! Should have just written it as 157.665 tons x1 - for the sake of simplicity.

[DCR]

4/5/24

Squats 45,155,210x6 250x3 290,315,330x1



Notes: That single looked niiiice but horrible session. I cannot shake this soreness in my legs. Had no time for anything other than squatting but didn't want to do anything else anyway. I probably should take a week off but instead I'll probably do light weights for 20s or some shit next time. LOfuckingL.

[EricK]

The age old rule of thumb in lifting is that the best way to avoid or deal with soreness is to go extreme with something you haven't done before or for a long time.

[Clearwater47]

The age old rule of thumb in lifting is that the best way to avoid or deal with soreness is to go extreme with something you haven't done before or for a long time.

Oh nice, I've been doing it right all along.

[DCR]

Great, so we all agree that that’s what I’m gonna do.

[Hardartery]

4/5/24

Squats 45,155,210x6 250x3 290,315,330x1



Notes: That single looked niiiice but horrible session. I cannot shake this soreness in my legs. Had no time for anything other than squatting but didn't want to do anything else anyway. I probably should take a week off but instead I'll probably do light weights for 20s or some shit next time. LOfuckingL.

The fastest way to eliminate soreness is to do a set of whatever caused it again the next day. Now, it will come back inside of 24 hours but if you don't mind just kicking the can down the road every day for a while...