Perpendicular to the Surface of the Earth

[ithryn]

16 October cont'd - this evening

Bench 240 x 2 !

Got my third set in. That was intriguing. If I can successfully lower the bar - maintaining (as WTFGil said) a death grip on the bar and concentrate like hell on my upper back tightness - then I can get them up.

It occurred to me that my elbows were a bit wobbly from doing the ab wheel the other day. That really strains that joint for me. I'll have to be careful.

Everything is smoked after this.

Paused bench (goal 4 sets with 6-8 reps):
195 x 3 too much, 185 x 5
185 x 6
170 x 5 - didn't rest long enough
170 x 8

^^^ Andy programs incline presses here, but says you can sub in paused bench. I might try to figure out how to incline anyway. It would be difficult but possible, maybe, on the Gold's gym style incline bench someone gave me. I think it would hold up?

Curls
95 x8, x8, x6

Curls and dips superset, 15 reps each:
Bw dips x 15
Curls 75 x 15
Dips x 15
Curls 70x10, 65x5
Dips x 9
Curls 65 x 15

That was fun. I can't raise my arms. Awesome!

[slowmotion]

Nice work!

I'm in the BBC too, but I'm only at week 39 or something. I'm not looking forward to the 10 rep HBBS thing that you and BenM writes about.

[ithryn]

Nice work! I'm in the BBC too, but I'm only at week 39 or something. I'm not looking forward to the 10 rep HBBS thing that you and BenM writes about.

Thanks! Man, I dread falling behind. The excitement of getting the new workout on Sunday is too fresh right now. If I fell behind I think I'd just skip everything I missed, lol.

Wednesday 18 October 2017

Deadlift doubles for sets across

(last time I did 345x2, 355x2, 365x2 as I'm feeling my way back to work weights)

375 x 2 - went up smoothly, so waited 8 min and tried 385. No dice.
375 x 2
375 x 1, f

Deficit deadlifts
315 x 5
300 x 8

GPP

3 rounds of:
50 lb kb swings
30 walking lunges
15 hanging leg raises

Dead.

[ithryn]

Friday 20 October 2017

Press doubles:
170 x 2
170 x 2 - one foot had to step forward as the bar got ahead of me. Red lights. Locked it out, don't care.
170 x 2

Two rep PR on the press. For three sets! I had to self-research and saw I did a slow 170x1 back in April.

Immediately pull 30% off the bar and do 8-12 reps:

Press
125 x 12
125 x 8


Side delt raises:
15 lbs x 20 x 3

Lying triceps extension (still feeling out what weight to do)
75 x 6
80 x 8
85 x 8 x 2

Close grip bench press
165 x 10
165 x 8
155 x 10

This is fantastic. Everything huuuuuuuuuuuuuuuuuuuuuuuuurts

[ithryn]

Saturday 21 Oct 2017

A C K D A Y

Weighted chin triples:
10 lb x 3
25 lb x .......2.75
25 x 3
20 x 3 x 6 sets

I can hardly do real chins but I can do low weighted chins. Huh.

Dumbbell rows
75 x 10 x 4 sets per arm

Rear delt raises
35 lbs x 15 x 3 sets per arm

Postworkout: Arby's venison sandwich

[Chebass88]

Awesome. You’ve turned a slow single into multiple sets of doubles. You’re making great progress. Keep pushing ahead.

[Allentown]

Two rep PR on the press.

Nice!

[ithryn]

Thanks gentlemen! I'm looking forward to the next 2-rep week.

Monday 23 October 2017 crazy eights.

Squat
285 x 8 x 3

RDLs - pinging the ground with the plates
275 x 8
275 x 8
275 x 10

Shrugs
275 x 15 x 4

Calf raises (!)
225 x 25 (!) x 3
185 x 25

The calf raises were optional, but I'm trying to do all the optionals in this program, and I also just wanted extra work to raise the ol' heart rate.

On the other hand, though, my calves already don't fit into any of my pants. The other day I noticed I have muscles on the front of my shins. From back when every day was leg day. #bodybyrippetoe

[ithryn]

Upper/lower splits are nice because you can usually lift two days in a row. I have to be at work early Wednesday and Thursday, so I'm benching today.

Tuesday 24 October 2017

Bench
205 x 8 x 3 (we're in 8 rep PR land I'm pretty sure)

Dumbbell seated press
45 lbs x 10 reps x 4 sets

Chins amrap x 5 sets: x5, x5, x6, x5, x5 (I suuuuuuuck at chins)

Bodyweight dips (amrap) and hammer curl superset:
Dips x 16, 14, 20 supersetted with h. curls 45 x 10 x 3

[Chebass88]

Solid work, hitting all these PRs.

[DirtyRed]

Should the title be "Perpendicular to a line that is tangent to the point on the earth directly below the barbell"?

[unruhschuh]

Should the title be "Perpendicular to a line that is tangent to the point on the earth directly below the barbell"?

Nope, two curves are perpendicular to each other at the intersection, if the scalar product of the derivatives is zero at that point.

[ithryn]

Um. Yes. That. Exactly. Good work, Unruh.

Thursday 26 Oct 2017


Deadlift
315 x 8 x 3 - first two alternate grip, third set strapped

Front squat 3x8 - these were just a disaster, mostly they just hurt my arms and I'm leaning frontwards, they're not that hard on my legs.
135, 185 warmup
225 x 2 how bout no
190 x 8
190 x 5
185 x 3
135 x 8 x 2

Ab junk: hanging leg raises 10 reps 5 sets

[ithryn]

Felt antsy finishing the week of training on a Thursday. Just wanted to do something today.

GPPish:

Deadmill pushes 45 sec x 5 - nm I hate these

3x rounds of:
50 lb weighted step ups 10x one leg
25 lb chinup triples (15 lb last round)
50 lb weighted step ups 10x other leg
10x hanging leg raises

[ithryn]

Monday 30 October 2017

Press
145 x 8 x 3
125 x 12 x 2

Side delt raises 15 lbs x 15 x 5 each arm

Close grip bench press
155 x 10
155 x 8 x 2
135 x 8

One-arm dumbbell tricep extensions 25 lbs x 10 x 3 sets each arm

I think I know why Andy's arms are so huge.

[hector]

I think I know why Andy's arms are so huge.

Tricep extensions are the secret?
(If yes, I'll start them.)

[ithryn]

Tricep extensions are the secret? (If yes, I'll start them.)

As a way to cap off nine sets of triceps-heavy barbell lifts, yeah I think so. The extensions make them plump up something fierce after all that.

[ithryn]

Wednesday 1 November 2017

Squat 3x5
325 x 5 x 3

Rack Pulls first set do an all-out 5-7, second set drop 10-20% and do 8-10
405 x 7
- that was mostly all-out, but I almost felt like I could try heavier, so...455 x 0. Nope. Didn't really budge.)
365 x 10

It's hard to envision what a lower back pump would feel like until you get one. After this I think I could sit bolt upright even if I was unconscious.

Incidentally, my straps must be different lengths or something.


......................

Anybody trick or treat?

[ithryn]

2 Nov 2017 - yesterday's workout cont'd

Rows - putting down each rep on the straps, strict form
205 x 10 x 6

GPP: 50 lunges each leg, 6 min

[ithryn]

Saturday 4 Nov 2017

Oh this was fun

Bench
Fahves:
215 x 5 x 3

8-10s:
190 x 8
187.5 x 9 (yeah so uh, I pulled a 2.5 lb plate off one end and forgot to remove the other one)
175 x 7

Curls 8x8 with 1 min rests:
85 x 8
75 x 8
70 x 8 x 6

65 x 20

Dips - max reps for five sets:
x 12
x 10 x 4