The Flywheel Effect

[Clearwater47]

SSB Squat
165 pounds - 3 sets x 6 reps

Leg Curl
115 pounds - 2 sets x 8 reps

Back Extension
45 pounds - 2 sets x 10 reps

Cable Pullthrough
40 pounds - 2 sets x 12 reps

SSB Calf Raise
215 pounds x 47 reps - 5 sets rest/pause - 15 sec rest

Cable Crunch
70 pounds x 37 reps - 5 sets rest/pause - 15 sec rest

Tough session today. SSB Squats were done as deep as I can go - hamstrings sitting on calves. For me that's just barely below parallel. Also did a slight pause at the bottom of each rep.
Hit the posterior chain HARD with the next 3 exercises.
Did crunches with 5 more pounds than last time and ended up getting close to 20 fewer reps. Weird how that happens sometimes, but I pushed it about as hard as I could.

[Clearwater47]

Pin Bench Press
150 pounds - 3 sets x 5 reps

Pendlay Row
150 pounds - 2 sets x 10 reps

Chest Fly
25lb DB's - 2 sets x 12 reps

Face Pull
22.5lb DB's - 2 sets x 20 reps

Spoon Press
45lb DB's x 30 reps - 5 sets rest/pause - 15 sec rest

Hammer Curl
32.5lb DB's x 37 reps - 5 sets rest/pause - 15 sec rest

This workout took me over 4 hours to get through because I had other things going on around the house.
I seem to have hit a plateau on the spoon press because I did 5 reps less than last time. I'll probably reduce weight, or may change to a different exercise.
Otherwise I progressed on everything else.

[Clearwater47]

Sumo Deadlift
335 pounds - 2 sets x 6 reps

Walking Lunge
40 pounds - 2 sets x 12 reps

Leg Extension
130 pounds - 2 sets x 10 reps

Donkey Calf Raise
100 pounds x 77 reps - 5 sets rest/pause. 15 sec rest between sets

First set on deads was probably a 6 RPE, but the second was closer to a 9. Think it's just a work capacity/fatigue issue for the hip flexors and glutes, which I use much more doing sumo than any other lift, and this was only my second time doing sumo this year. It definitely took me by surprised that those muscles gave out after basically just 1 set. But this was 20 pounds more than last time and I still hit the top of my rep range. I'll do another 20 pound jump next time since my range is 4-6 reps and it should fit comfortably into that.

The rep quality on the lunges was much improved today. After keeping the weight the same for about the last 3 times, I'm planning an increase for next time.

Leg Extension somehow always manage to feel incredibly hard and painful, but I just keep hitting my goal of 8-10 reps anyway. This was a 10 pound increase from last time. I'll add another 10 next time.

On calf raises I did 11 more reps than last time despite the extra 10 pounds. Mainly because my calves didn't start cramping up early on like they did last time. I'll probably add another 20 pounds next time.

[Clearwater47]

Overhead Pin Press
90 pounds - 3 sets x 8 reps

Close Grip Lat Pulldown
110 pounds - 2 sets x 12 reps

Upright Row
27.5lb DB's - 2 sets x 12 reps

Lateral Raise
12.5lb DB's - 2 sets x 12 reps

Cable Triceps Pushdown
35 pounds x 34 reps - 5 sets rest/pause - 15 sec rest

Cable Biceps Curl
25 pounds x 40 reps - 5 sets rest/pause - 15 sec rest

Really good session. Did an extra 3 reps on the pin press even though it was with 5 pounds more than last time.
Also hit the top of my goal rep range for Pulldowns, Upright Rows, and Lateral Raises with more weight than the previous session.
Pushed the arm work hard and got a nice pump.

[DanCR]

Really good session. Did an extra 3 reps on the pin press even though it was with 5 pounds more than last time.
Also hit the top of my goal rep range for Pulldowns, Upright Rows, and Lateral Raises with more weight than the previous session.
Pushed the arm work hard and got a nice pump.

You buried the lede!

[Clearwater47]

Really good session. Did an extra 3 reps on the pin press even though it was with 5 pounds more than last time.
Also hit the top of my goal rep range for Pulldowns, Upright Rows, and Lateral Raises with more weight than the previous session.
Pushed the arm work hard and got a nice pump.

You buried the lede!

Had to look up that phrase - totally new to me.

You referring to the pump? lol
I'm a recovering wannabe powerlifter. Haven't really ever trained arms until this year, so an arm pump is still a new (and beautiful) thing to me.

[DanCR]

You referring to the pump? lol
I'm a recovering wannabe powerlifter. Haven't really ever trained arms until this year, so an arm pump is still a new (and beautiful) thing to me.

Sure was.

[Clearwater47]

You referring to the pump? lol
I'm a recovering wannabe powerlifter. Haven't really ever trained arms until this year, so an arm pump is still a new (and beautiful) thing to me.

Sure was.

[Clearwater47]

High Bar Squat
180 pounds - 3 sets x 6 reps

Leg Curl
115 pounds - 2 sets x 8 reps

Back Extension
45 pounds - 2 sets x 10 reps

Cable Pullthrough
45 pounds - 2 sets x 12 reps

Cable Crunch
70 pounds x 42 reps - 5 sets rest/pause - 15 sec rest

This is really hitting the hams, glutes, and low back. Finding it very hard to progress on the leg curls and back extensions at this point. Also feeling nearly maxed out on the cable crunches.

[Clearwater47]

Paused Bench Press
150 pounds - 3 sets x 6 reps

Pendlay Row
155 pounds - 2 sets x 10 reps

Chest Fly
27.5lb DB's - 2 sets x 12 reps

Face Pull
25 pounds - 2 sets x 20 reps

Hammer Curl
32.5lb DB's x 39 reps - 5 sets rest/pause - 15 sec rest

Energy was low today. Probably because my diet and rest have been pretty poor this weekend.
Got through everything fine. I skipped the triceps work today to give my elbow a rest.

[Clearwater47]

Stiff Legged Deadlift
285 pounds - 3 sets x 6 reps

Walking Lunge
45 pounds - 2 sets x 12 reps

Leg Extension
140 pounds - 2 sets x 10 reps

Had to cut the workout short to make dinner for the kids and was never able to get back and finish it up afterward, so I missed my calf and ab work.

The portion of the workout I completed went very well though. I keep thinking I'm getting close to maxing out on the deads, but each week if feels the same or slightly easier than the previous session even with more weight. Going to continue on with 10 pounds jumps each time.

Lunges always suck, lol, but I got through them. Leg extensions are now very painful as well, and this was VERY close to a true 10 rep max. Great work for the legs all around!

[DanCR]

Stiff Legged Deadlift
285 pounds - 3 sets x 6 reps

Walking Lunge
45 pounds - 2 sets x 12 reps

Leg Extension
140 pounds - 2 sets x 10 reps

Had to cut the workout short to make dinner for the kids and was never able to get back and finish it up afterward, so I missed my calf and ab work.

The portion of the workout I completed went very well though. I keep thinking I'm getting close to maxing out on the deads, but each week if feels the same or slightly easier than the previous session even with more weight. Going to continue on with 10 pounds jumps each time.

Lunges always suck, lol, but I got through them. Leg extensions are now very painful as well, and this was VERY close to a true 10 rep max. Great work for the legs all around!

This is the dream. I would keep adding 10 lb increments too. There’s for sure a time to progress slowly, but these periods of surprising progress ain’t it.

[Clearwater47]

Stiff Legged Deadlift
285 pounds - 3 sets x 6 reps

Walking Lunge
45 pounds - 2 sets x 12 reps

Leg Extension
140 pounds - 2 sets x 10 reps

Had to cut the workout short to make dinner for the kids and was never able to get back and finish it up afterward, so I missed my calf and ab work.

The portion of the workout I completed went very well though. I keep thinking I'm getting close to maxing out on the deads, but each week if feels the same or slightly easier than the previous session even with more weight. Going to continue on with 10 pounds jumps each time.

Lunges always suck, lol, but I got through them. Leg extensions are now very painful as well, and this was VERY close to a true 10 rep max. Great work for the legs all around!

This is the dream. I would keep adding 10 lb increments too. There’s for sure a time to progress slowly, but these periods of surprising progress ain’t it.

Yeah, for sure. It's been a nice surprise to be have been able to keep on with 10 pound jumps. I'll be deadlifting 1,000 pounds in no time at this rate! lol

[Clearwater47]

DB Incline Press - 40 Degree
50lb DB's - 3 sets x 8 reps

Close Grip Lat Pulldown
115 pounds - 2 sets x 12 reps

Upright Row
30lb DB's - 2 sets x 12 reps

Lateral Raise
12.5lb DB's - 2 sets x 12 reps

Cable Triceps Pushdown
35 pounds x 40 reps - 5 sets rest/pause - 15 sec rest

Cable Biceps Curl
27.5 pounds x 43 reps - 5 sets rest/pause - 15 sec rest

Weird day today. I planned to use 55's for the Incline Press and couldn't even budge them. Switched to 50's and did a 3x8... Could have just been that I didn't do enough warmups.
Really strong work on the last 3 exercises. I did the same weight on lateral raises for about the 4th time in a row but they felt much easier this time. Did 6 more reps than last time on Triceps. Did 3 more reps on curls with an extra 2.5 pounds. The 2 days rest between workouts did me well.

[Clearwater47]

SSB Squat
175 pounds - 3 sets x 6 reps

Leg Curl
115 pounds - 2 sets x 8 reps

Back Extension
45 pounds - 2 sets x 10 reps

Cable Pullthrough
47.5 pounds - 2 sets x 12 reps

SSB Calf Raise
225 pounds x 47 reps - 5 sets rest/pause - 15 sec rest

Cable Crunch
70 pounds x 53 reps - 5 sets rest/pause - 15 sec rest

I guess is goes without saying now that this workout session is very uncomfortable, lol. My posterior gets hammered hard by the leg curls, back extensions, and pullthroughs. Luckily it's been recovering well and I haven't had to modify it at all.

Squats felt good today. Pointed my toes more forward than usual today and that helped me get to depth easier. I'll keep this adjustment moving forward. Crushed the crunches, doing 11 more reps than last time.

I'll probably increase weight on everything except the back extensions.

[Clearwater47]

Paused Bench Press
155 pounds - 3 sets x 4 reps

Lat Pulldown - Close Grip
120 pounds - 2 sets x 10 reps

DB Chest Fly
27.5lb DB's - 2 sets x 10 reps

Lateral Raise
15lb DB's - 2 sets x 10 reps

Face Pull
27.5 pounds - 2 sets x 10 reps

Triceps Cable Pushdown
40 pounds x 46 (superset w/Curls - 4 sets)

Hammer Curl
35lb DB's x 31 (superset w/Tris- 4 sets)

Finding it a challenge to get in workouts lately. Just a lot going on. Being fresh has definitely led to good workouts though and I've still been getting in at least 3 sessions per week. I'm modifying my programming - changing to much fewer variations. Also continuing to change rep ranges and increase weights. I'm working towards heavy singles eventually, and possibly seeing where my peak strength is at now.

To be honest I'm not overly concerned about that. I feel like I'm turning into a gym bro, just wanting to build some muscle. I'm finding myself gravitating to more controlled movement speeds and partial ranges of motion on certain exercises, to focus on a particular muscle and build a mind-muscle connection. I'm not even sure when or why this shift happened, but I'm going with it.

Solid session today. All weights will increase next time.

[Clearwater47]

Low Bar Squat
265 pounds x 1 rep

Leg Curl
120 pounds - 2 sets x 8 reps

Lunge
50 pounds - 2 sets x 8 reps

Donkey Calf Raise
135 pounds x 75 reps (4 sets - 30 sec rest between)

Hanging Leg Raise
BW x 56 reps (4 sets - 30 sec rest between)

Energy level was low. I didn't feel like doing squats for reps, so I opted for a heavy single instead. Maybe a bad idea? lol. I've typically had more success doing fewer reps with more weight though.
It's been quite a while since I've done anything over like 225, so the 265 felt very heavy. It was probably around an 8.5 RPE, so not bad considering...

The remainder of the workout was just to keep my training well rounded and balanced.

[DanCR]

Low Bar Squat
265 pounds x 1 rep

Leg Curl
120 pounds - 2 sets x 8 reps

Lunge
50 pounds - 2 sets x 8 reps

Donkey Calf Raise
135 pounds x 75 reps (4 sets - 30 sec rest between)

Hanging Leg Raise
BW x 56 reps (4 sets - 30 sec rest between)

Energy level was low. I didn't feel like doing squats for reps, so I opted for a heavy single instead. Maybe a bad idea? lol. I've typically had more success doing fewer reps with more weight though.
It's been quite a while since I've done anything over like 225, so the 265 felt very heavy. It was probably around an 8.5 RPE, so not bad considering...

The remainder of the workout was just to keep my training well rounded and balanced.

Sounds like a really good session. Your gym have some sort of donkey calf machine, or you had a 135 lb model on your back?

[Clearwater47]

Sounds like a really good session. Your gym have some sort of donkey calf machine, or you had a 135 lb model on your back?

Just can't seem to keep those models off of me. They seem to have a thing for calves. It's a vicious cycle...
Real answer - my gym is a 10x10 storage room in my basement, so no donkey calf machine, and no models. Just used a dip belt with three 45's on it. Works reasonably well.

I'm kind of regretting the low bar squat though. Feels like I maybe strained something in my shoulder, which isn't a surprise having not done it in 6+ months. And this is exactly why - seems to exacerbate some left shoulder & elbow issues. Don't think it's anything major, but time will tell... I like low bar squatting, but may just go back to SSB again for the next couple of sessions.

[Clearwater47]

30 Degree DB Incline Press
60lb DB's - 1 set x 3 reps
50lb DB's - 2 sets x 6 reps

Lat Pulldown - Close Grip
125 pounds - 2 sets x 9 reps

DB Chest Fly
27.5lb DB's - 2 sets x 10 reps

Lateral Raise
17.5lb DB's - 2 sets x 10 reps

Face Pull
30 pounds - 2 sets x 15 reps

Triceps Cable Pushdown
45 pounds x 35 (superset w/Curls - 4 sets)

Hammer Curl
37.5lb DB's x 28 (superset w/Tris- 4 sets)

Last time I did incline work I did it at 40 degrees - 50 pounds for 3 sets of 8. Thought for sure I could do 60's for sets of 4 at a 30 degree angle. I couldn't even move them on my first attempt, lol. Reset after a short rest and managed a few reps. Dropped the weight after that because my energy was sapped. I'll try maybe 55's next time.

Remainder of the workout was pretty straight forward - nothing really of note. Tomorrow will for sure be a rest day.