Perpendicular to the Surface of the Earth

[Chebass88]

Hope your elbow heals up. If something is working - stick with it. You've been making great progress recently.

[ithryn]

You know, I dunno. It's been hurting on and off for a couple weeks. No sudden injury that I noticed. It might've been while I was benching them big numbers a few weeks ago, though. It also hurts a bit if I let the bar sag into my hands while squatting.

[ithryn]

28 April 2018

Been lifting but not internet logging (so it doesn't count?). Spent February losing some holiday weight, but I started a cycle of 8/5/2 in late March with very conservative weights, following Andy Baker's programming.

My 2's this week were:

Squat 350 x 2 x 3

Bench 225 x 2 x 3

Deadlift 365 x 2, was easy, 375 x 2 x 2

Press 175 x 2, 175 x 1, 170 x 2



I got a cable setup for my rack. The home gym is growing

[ithryn]

Monday 30 April 2018

Stealing this table format from Herb. I should just steal his numbers, too.

Exercise	Weight x Reps x Sets
Deadlift 8's	315 x 8 315 x 8 strapped 315 x 8 strapped
Dumbbell rows	105 x 10 each arm 105 x 10 each arm
Cable pulldowns	90 x 10 125 x 10 x 4
Barbell curls	70 x 10 75 x 10 75 x 10 65 x 10

This is 8's week. The other day I squatted 295 x 8 x 3. Also, my wife heard the dumbbell rows clanging from inside the house from my detatched garage gym, so that's pretty cool. I figure if the neighbors say anything I'll offer to work out Tuesdays and Fridays when their 10 man lawn service is working which I can hear throughout my whole house.

[ithryn]

Wednesday 02 May 2018: Quad day

I'm mostly just logging because I like the table

Exercise	Weight x Reps x Sets
Squat 5's	315 x 5 x 3
High bar back squats	225 x 10 x 3
Leg extensions	75 x 20 100 x 20 120 x 20
Hanging leg raises, ab wheel	buncha sets

I skipped the calf raises, my calves already don't fit into my pants

[Allentown]

I got a cable setup for my rack. The home gym is growing

Nice! I'm PB & jelly.

[ithryn]

Thanks. It's been fun to use so far, just doing pressdowns and lat pulls.

Thursday 03 May 2018:

Bolted the rack down finally, and added spotter arms, pull-up spheres, more plate pegs. It's now a more advanced jungle gym for the kids, basically

Exercise	Weight x Reps x Sets
Bench 8's	195 x 8 200 x 8 200 x 8
Incline dumbbell press	45 x 10 x 4
Press	115 x 10 115 x 10 115 x 10 120 x 8
Dips	15 x 3 10 x 2
Side delts	25 x 20 x 2

[ithryn]

Saturday, Ciñco of the de Mayo 2018:

That feel when the optional back day turns out to be the most brutal day of the week

Exercise	Weight x Reps x Sets
Chinups	bw x 5-6 x 6 sets
Rack pull	405 x 8 365 x 12
Rows	225 x 8 225 x 8 225 x 12 all out 225 x 8
Shrugs	315 x 10 x 3

[omaniphil]

That feel when the optional back day turns out to be the most brutal day of the week
...
365 x 12

I know its a rackpull, but 12 of those in one set? Ouch. Were you huffing and puffing at the end of that? I'd be.

[ithryn]

I know its a rackpull, but 12 of those in one set? Ouch. Were you huffing and puffing at the end of that? I'd be.

Oh it's annihilating. It's great. I really hope Andy keeps throwing them in.

Speaking of which I brought this up in our super secret Andy Baker programming Facebook group and he said:

You'll start making big gains when you start thinking of accessory work as important as the main lifts, in terms of how you approach them. I don't mean DB Preacher Curls, but things like Rows, Inclines, SLDLs and the like. When those things start to go up, everything starts to go up

[ithryn]

Monday, 7 May 2018:

Exercise	Weight x Reps x Sets
Squat top single	375 x 1
Squat backoffs	300 x 7 300 x 7 300 x 7
Pin squats	245 x 8 225 x 8

I confess before God and his people that I did sevens instead of eights. Even then I ran out of time before work.

[ithryn]

Thursday, 10 May 2018:

Exercise	Weight x Reps x Sets
Press	150 x 8 150 x 8 150 x 8

More to come later. 150 is my 8 rep PR for press, but I wasn't able to do that for three sets before. This was quite doable.

[ithryn]

Thursday, 10 May 2018:

Combining two workouts to catch up

Exercise	Weight x Reps x Sets
Stiff leg deadlift 2" deficit	265 x 8 x 3
Chin ups	bw x 5 x 6 sets
HBBS	225 x 10 x 2
Barbell curls	85 x 10 80 x 10 75 x 10

[ithryn]

Saturday, 12 May 2018:

Exercise	Weight x Reps x Sets
Bench press	245 x 1
Bench 25% backoff	185 x 8 x 3
Dumbbell inclines	55 x 10 x 3
Dumbbell rows	110 x 10-12 x 3
LTEs	85 x 8 70 x 10 75 x 12
Side delt raises	25 x 50 (!)

Monday, 14 May 2018:

Exercise	Weight x Reps x Sets	Rest time
Squat	330 x 5 330 x 5 330 x 5
Density deadlifts (!)	275 x 3 x 6 sets 275 x 3 x 4 sets	30 sec 60 sec
RDLs	225 x 15 x 2 185 x 15

I wonder what a chiro or masseuse would think my back feels like right now.

The density deadlifts were all double overhand with no straps. I surprised myself.

[ithryn]

Wednesday 16 May 2018:

Exercise	Weight x Reps x Sets
Press 5's	165 x 2 157.5 x 5 157.5 x 5 157.5 x 5
Pullup cluster block	3 reps x 10 sets w/ 30 sec rests
Density shrugs	315 x 40 reps in 5 min

Thursday, 17 May 2018, finishing up:

Dips	+25 lb plate x 10 x 3
Barbell curls	65 x 10 x 3 (superset w/ dips)
Preacher curls	30 lbs x 10 x 3

[ithryn]

Thursday evening 17 May 2018:

Deadlift	335 x 5 335 x 5 strapped 335 x 5 strapped
High bar squat clusterf***	275 x 10 60 sec rest 225 x 10 60 sec rest 135 x 10

Deceased. RIP. Wow.

[ithryn]

Saturday 19 May 2018:

I tried to ab wheel with my daughter on my back. I said "We're both gonna die." She said "Nuh uh, just you will."

Exercise	Weight x Reps x Sets
Bench press	210 x 5 x 3
Dumbbell incline press	55 x 10 x 3
Barbell rows	225 x 8 x 2 185 x 8 x 3 225 x 8
Standing tri extensions	85 x 10 x 3

[ithryn]

Monday 21 May 2018:

This week is doubles week, 3x2 on all the main lifts. Just to recap, April's round of 8-5-2 I squatted 350 for the doubles. A week or two ago I did 375 for a top single that probably could've been a double. I thought about moving up from 375 today, but decided to be conservative and make sure I didn't fail the three sets or have to pull weight off the bar.

Squat	375 x 2 375 x 2 375 x 2
RDLs	225 x 8 275 x 8 315 x 8

[ithryn]

Tuesday 22 May 2018:

Press doubles. 175 is the best I've ever done for 3 sets of 2. Working back up during this April cycle I aimed for 175x2x3 but failed the second set. Nailed it here. I think 175 is also still technically my 1 rep PR, lol. I should beat that next time.

Press	175 x 2 175 x 2 175 x 2
Press backoffs	140 x 10 135 x 10 125 x 10
Lat pulldowns (10, pause, 5)	120 x 15 x 5
Back to back: Reverse rows x10, Pushups x20 max sets in 12 minutes	5 sets of each

[ithryn]

Thursday 24 May 2018:

Deadlift doubles. These felt nice.

This first set of HBBS I did 12, racked the bar, heaved for twenty seconds, then did 8 more. That was....fun.

Deadlift	405 x 2 405 x 2 strapped 405 x 2 strapped
Front squats	225 x 4 185 x 6
HBBS	225 x 12, then 8 225 x 10 225 x 10