Veni, vidi, levavi, BenM Blathers

[BenM]

I'm impressed with your ability to lift so early in the morning, Ben.

I think you just get used to it. I don't think I am as strong at 5am as I am at 2pm but it's still productive training.

[BenM]

Sat 17/02/24: Something Light

AM BW: 91.1kg

Background Noise: Megadeth - Greatest Hits: Back to the Start

Deadlift:
6x120kg
6x120kg
5x150kg
2x185kg
2x210kg
6x175kg
6x175kg
6x175kg @ 7
3 minute rests

Paused Single Leg Leg Extension:
12x20kg
12x20kg
12x20kg
No rests, just leg to leg

Hamstring Curl:
8x47.5kg @ 8
6x47.5kg @ 10
8x40kg @ 7.5
10x35kg @ 8
2 minute rests

Low Incline Pause Dumbbell Bench:
12x57.5lb / hand
12x57.5lb / hand
12x57.5lb / hand @ 7.5
2 minute rests

Footage:


Nutrition/Health/Life Stuff:

• Had an early start today, got groceries, worked on the car, did some housework, then got into the gym about midday to smash out some deadlifts.

Training Notes:

• Knee was a little sore warming up, but got the top double I wanted, probably not the cleanest reps but not too grindy. Kept the back off work at the same weight as last week but sixes across this time. Getting tired by the end.
• Went with these light leg extensions again, knee didn't start getting crunchy until the second set and got a decent burn.
• A little heavier again on the hamstring curls, had hoped for two sets of eight but I felt like the last two reps of the second set were close to half reps so I called it 6 @ 10. Did a couple of drop sets after that to get a bit of volume in.
• Finished with bench, but had to hurry through them a bit more than usual as something came up, so didn't push the last set any harder, it was getting challenging anyway.
• All over in 51 minutes.

[BenM]

Sun 18/02/24: Something Light

AM BW: 91.3kg

Background Noise: Bathurst 12 Hour

Medium Grip Pause Bench:
10x20kg
10x20kg
8x70kg
2x95kg
4x107.5kg @ 9
4x107.5kg @ 9.5
4x107.5kg @ 10
5x100kg
5x100kg
2.5 minute rests

Pause Lat Pulldown:
8x60kg
8x60kg
8x60kg @ 7.5
10x52.5kg @ 7.5
2.5 minute rests

Reverse Lunge:
12x27.5lb / hand
12x27.5lb / hand
12x27.5lb / hand
2.5 minute rests

Incline Dumbbell Curl:
10x27.5lb / hand
10x27.5lb / hand @ 7.5
10x27.5lb / hand @ 9.5
8x27.5lb / hand @ 10
12x22.5lb / hand @ 10
2 minute rests

Footage (just the bench):


Nutrition/Health/Life Stuff:

• Pretty solid sleep, but had to get out of the gym pretty much straight after breakfast because we've got plans this afternoon. Started this at 9:30am and didn't feel all that ready.

Training Notes:

• I'd really hoped for at least one set of five with 107.5kg but that first set felt like it was too close to a max for that, I called it RPE 9.5 in the moment and dropped it back a bit after seeing the video. The two subsequent sets of four got progressively harder, the third was a bit grindy and the last back off set was pretty hard too.
• Lat pulldowns went a little better than last week and I threw in a drop set for good measure.
• Decided to do some light reverse lunges today since I didn't feel up for squatting. It was light weight but these were really hard yakka, and I struggled for balance more than usual maybe because I was barefoot. And both knees were a little cranky which didn't help.
• Finished off with curls, didn't do any heavy sets today and just tried to get some volume in. Pushed these pretty hard.
• All done in 62 minutes.

[BenM]

Tue 20/02/24: Something Light

AM BW: 91.6kg

Background Noise: Evanescence - Synthesis

High Bar Pin Squat:
10x20kg
10x20kg
8x70kg
6x100kg
6x100kg
6x100kg
6x100kg
2 minute rests

Romanian Deadlift to Floor:
8x100kg
6x140kg
6x140kg
6x140kg
6x140kg @ 7
2.5 minute rests

Paused Single Leg Leg Extension:
12x20kg
12x20kg
No rest, just leg to leg

Deficit Push Up (w/Feet on Bench):
12xBW
12xBW
12xBW @ 6.5
2.5 minute rests

Triceps Pushdown w/Rope:
10x17.5kg @ 7
10x17.5kg @ 8.5
10x17.5kg @ 10
2 minute rests

Nutrition/Health/Life Stuff:

• Managed to get out of bed early despite it being a squat session. 5am alarm, lifting at 5:12. But I could've used some more sleep... got a lot to deal with at the moment and was feeling pretty weighted down by all of it yesterday.

Training Notes:

• Back was a little tight for these squats still, but not as bad as last week. Still nice and light, there was a little quad tightness but pretty mild. Aspirationally I think the path forward might be to drop the pins a little over time until I can tolerate a full depth squat, but we'll have to see how things feel.
• Went a little heavier on the RDLs and they went fine - the last set was a bit challenging but no harder than last week, maybe even a little less so.
• Back to the light leg extensions again just to get a bit of blood flowing, called it at two sets as my knee was getting pretty crunchy and I wanted to move on to other stuff.
• Didn't add weight to the push ups today, just wanted to get some easy work in. That helped a bit with the triceps work as I was able to perform a lot better than last week, although the last set was pretty close to failure and may have been a bit cheaty. No video though so I'm calling it good enough.
• Done in 56 minutes, happy days.

[BenM]

Thu 22/02/24: Something Light

AM BW: 92.0kg

Background Noise: Guns N' Roses - Use Your Illusion I

Comp Bench:
10x20kg
10x20kg
8x70kg
2x97.5kg
1x117.5kg @ 8.5
4x105kg @ 8
4x105kg @ 9
4x105kg @ 9.5
5x100kg @ 8.5
5x100kg @ 9.5
3 minute rests

Barbell Row:
8x90kg
8x90kg @ 8.5
8x85kg @ 8
8x85kg @ 9
2 minute rests

EZ Bar Curl:
6x35kg
6x35kg
6x35kg @ 10
8x30kg @ 10
2.5 minute rests

Footage:


Nutrition/Health/Life Stuff:

• Another early start today, at least the last few weekday sessions have been consistent. Wasn't reluctant today either - I needed the stress relief and this is probably my favourite session.

Training Notes:

• Bench went OK today - heavy single was heavy, but felt like it moved smoothly enough despite a less than perfect unrack. I probably could have got a set of five with 105kg but don't think I'd have got multiples so stuck with fours and then a couple of slightly lighter back off sets. This confirms what I said last week about this wider grip being weaker than the slightly narrower one but on the plus side it was good to get through this much heavyish work without any pain or tightness in the shoulder.
• Went a little bit heavier with the rows, these went quite well and unlike last week, no weird shoulder tingles so that's really positive too.
• Started a little heavier with the curls, wanted to see how many sets of six I could get, turned out to be three. Did a hard back off set and called it a day.
• 52 minutes this morning. Not a terrible effort.

[DCR]

Background Noise: Guns N' Roses - Use Your Illusion I

Fuck yes. I’ll die on the hill of it being better than II. No one agrees with me on that.

[BenM]

Background Noise: Guns N' Roses - Use Your Illusion I

Fuck yes. I’ll die on the hill of it being better than II. No one agrees with me on that.

To be honest, I've never really considered which is better but I can't DISagree.... they're both good in different ways.

They came out when I was in high school and both are kinda nostalgic, but I remember November Rain on saturation airplay on the radio (back in the day when we used to make mix tapes). What an epic.

[BenM]

Sun 25/02/24: Something Light

AM BW: 91.0kg

Background Noise: Guns N' Roses - Use Your Illusion II

Deadlift:
6x120kg
6x120kg
5x150kg
2x190kg
2x215kg @ 9.5 (PR double; +2.5kg)
1x200kg
2x200kg
2x200kg
5x180kg @ 7
5x180kg @ 7.5
3 minute rests

Pause Single Leg Leg Extension:
12x20kg
12x20kg
12x20kg
No rests

Hamstring Curl:
8x47.5kg @ 7.5
8x47.5kg @ 10
8x42.5kg @ 8.5
8x40kg @ 9
2 minute rests

Low Incline Pause Dumbbell Bench:
12x60lb / hand
12x60lb / hand
12x60lb / hand @ 6
12x60lb / hand @ 8.5
3 minute rests

Footage:


Nutrition/Health/Life Stuff:

• Skipped training yesterday for both valid and non valid reasons but did a bunch of other stuff instead and didn't waste the day, so no regrets. Needed to get back into it today though - had a fight with the child this morning and left her alone to sulk when I went out at 10am.

Training Notes:

• Got the heavy deadlift double I wanted, it didn't really look that close to a max on video but it stretched my lower back out more than I wanted to. After that I was intending to do a set of 4-5 with 200kg but I just didn't have the mental fortitude for it. Bailed early with a single, went back and did a couple of doubles and a couple of back off sets but they were tired efforts. At least I got some work done.
• Same as last week, just did some light leg extensions to get some movement in, and although my knee was getting a bit crunchy by the end it felt like it had improved a bit (and has been feeling a little less annoyed in day to day stuff too) so that's hopeful. At one point I figured it was gonna be like this permanently but maybe not.
• Managed to get a slightly better performance out of the hamstring curls today, and then got some decent benching done - I think pushing the rests back out to 3 minutes for these helped.
• Finished in 62 minutes today, not too bad.

[Renascent]

2x215kg @ 9.5 (PR double; +2.5kg)

Nice! It went up pretty quickly.

[BenM]

2x215kg @ 9.5 (PR double; +2.5kg)

Nice! It went up pretty quickly.

Yeah, every chance I'm being conservative. Past a certain point with deadlifts every damn rep feels like a grind. I'll probably pull 220 for a double next week without much change in bar speed....

[Renascent]

2x215kg @ 9.5 (PR double; +2.5kg)

Nice! It went up pretty quickly.

Yeah, every chance I'm being conservative. Past a certain point with deadlifts every damn rep feels like a grind.

Oh, don't I know! The thoughts that go through my head during those long-ass seconds on the ascent...

I'll probably pull 220 for a double next week without much change in bar speed....

Hey, if it goes up, that's still something!

[BenM]

Tue 27/02/24: Something Light

AM BW: 91.4kg

Background Noise: Hard Rock Rewind

Medium Grip Pause Bench:
10x20kg
10x20kg
8x70kg
3x95kg
3x110kg
3x110kg
3x110kg @ 9.5
6x100kg
6x100kg @ 10
2.5 minute rests

Pause Lat Pulldown:
8x60kg
8x60kg
8x60kg @ 8
8x55kg @ 8
2.5 minute rests

High Bar Pin Squat:
8x20kg
8x20kg
8x70kg
6x95kg
6x95kg
6x95kg
6x95kg
2 minute rests

Incline Dumbbell Curl:
8x30lb / hand
8x30lb / hand
8x30lb / hand @ 10
8x27.5lb / hand @ 9
8x27.5lb / hand @ 10
2 minute rests

Footage:


Nutrition/Health/Life Stuff:

• Was in bed early last night but couldn't get to sleep - just way too much buzzing in my brain. So didn't get enough sleep, but dragged myself out of bed for this anyway because it's important.
• Also my 'Something Light' block has now morphed into proper training so I guess I need to find a new name for the next stanza, which will happen pretty soon - getting close to wanting a deload.

Training Notes:

• For bench I wanted sets of 3-4 with 110kg today, fours would have been nice but triples will have to do. Maybe later in the day and with longer rests I could do better. Did some sixes with 100kg as back offs and the last set was very challenging.
• Some back volume after that, not much to say, other than I probably could have pushed the last set or two a bit harder but just wasn't feeling up for it today.
• Given I'm a session behind, I put pin squats into the next slot for today and dropped the pins one hole lower than last week with a small weight adjustment. They weren't heavy but they weren't a doddle either, had me blowing a bit. But my hip/quad tightness was pretty minor so we'll see how it pulls up, maybe I can hang here for a week or three and then drop them a little lower - one notch more and I might be pretty close to comp depth.
• Curls to finish, got a bit of work in, had a fairly decent biceps pump by the end but also some elbow soreness so I probably need to give these a break pretty shortly.
• Got it all finished in 66 minutes. Not bad at all.

[platypus]

[*]Was in bed early last night but couldn't get to sleep - just way too much buzzing in my brain. So didn't get enough sleep, but dragged myself out of bed for this anyway because it's important.

The full moon may have gotten you. I woke up at 2am with no chance of going back to sleep, then ended up going for a walk through the wee hours of the morning.

[BenM]

[*]Was in bed early last night but couldn't get to sleep - just way too much buzzing in my brain. So didn't get enough sleep, but dragged myself out of bed for this anyway because it's important.

The full moon may have gotten you. I woke up at 2am with no chance of going back to sleep, then ended up going for a walk through the wee hours of the morning.

Maybe - I mean I did wake up at sunrise, naked, out in the bush and surrounded by the freshly chewed bones of small animals. But I didn't think that was worth mentioning.....

In all seriousness, I just have a fair bit of life stress right now. Taking an (almost) 5 day weekend after today to try and chillax a bit.

Not that I think it affected my sleep last night but I probably need to cut back on caffeine again too. A can of Monster in the gym early this morning, and I've had four cappucinos since then (not quite 12pm now). May be overdoing it a little.

[BenM]

Thu 29/02/24: Something Light

AM BW: 91.4kg

Background Noise: Exodus - Fabulous Disaster

High Bar Pin Squat:
8x20kg
8x20kg
8x70kg
5x110kg
5x110kg
5x110kg
2.5 minute rests

RDL to Floor:
8x110kg
6x145kg
6x145kg
6x145kg
6x145kg @ 8
2.5 minute rests

Paused Single Leg Leg Extension:
12x22.5kg
12x22.5kg
12x22.5kg
No rest between sets

Dumbbell Squeeze Press:
12x60lb / hand
12x60lb / hand
12x60lb / hand @ 8.5
2 minute rests

Triceps Pushdown w/Rope:
10x15kg @ 6.5
10x15kg @ 7.5
10x15kg @ 8.5
2 minute rests

Footage:


Nutrition/Health/Life Stuff:

• Had another slightly late night and then fitful sleep, I could've postponed this since I'm not working today but got up early and did it anyway.

Training Notes:

• Loaded the squats a little heavier to see how my quad will handle it. There was still some soreness but it didn't get any worse. I decided three sets was enough today seeing as I squatted on Tuesday as well and this was a little more weight. Hopefully I can keep increasing the load and start to tolerate it without causing myself pain later on.
• Loaded the RDLs a little heavier this week too, turns out this is as heavy as I've ever taken these, although I have done sets of eight with this weight in the past. Guess we'll see what next week brings.
• Tiny bit more weight with the leg extensions, my knee was pretty crunchy from the start and I probably shouldn't have kept going with them but I banged out three sets and had a fairly big quad burn by the end.
• Subbed in squeeze presses instead of push ups and actually had more of a chest pump than triceps which was a change. But I definitely did work my triceps pretty hard too and they were smoked by the time I started the push downs, I got them done but it wasn't anything special.
• A pretty decent effort today, took 61 minutes.

[BenM]

Sun 03/03/24: Something Light (Really)

AM BW: 91.5kg

Background Noise: Cake - Fashion Nugget

Medium Grip Pause Bench:
10x20kg
10x20kg
8x70kg
3x95kg
3x105kg @ 6.5
6x90kg
6x90kg
6x90kg
2 minute rests

Barbell Row:
10x75kg
10x75kg
10x75kg @ 6
2 minute rests

Terminal Knee Extension:
30 reps with black band
30 reps with black band
30 reps with black band
2 minute rests

Incline Dumbbell Curl:
12x25lb / hand
12x25lb / hand
12x25lb / hand @ 7.5
2 minute rests

Nutrition/Health/Life Stuff:

• Decided to take yesterday off and start a little deload. Pretty tired from a 2am F1 race and the neighbour's dog waking us up early this morning. Was also on a bit of a time crunch today, had other commitments, so aimed to make this pretty quick.

Training Notes:

• My chest was a little sore even at 70kg which reinforced the decision to take a lighter week, but all the benching moved fine and felt OK.
• Went fairly light with the rows as well, back and hip were tight but got some nice easy work done.
• Bit of band work for the quads, got a bit of a burn.
• Finished off with some curls, which got slightly harder at the end, called it there after 41 minutes. Good enough.

[BenM]

Sun 10/03/24: Something Light

AM BW: 91.5kg

Background Noise: Evanescence - The Bitter Truth

High Bar Pin Squat:
8x20kg
8x20kg
8x70kg
5x90kg
5x90kg
5x90kg
5x90kg
2 minute rests

Paused Single Leg Leg Extension:
12x17.5kg
12x17.5kg
12x17.5kg
No rests

Hamstring Curl:
12x35kg
12x35kg
12x35kg
2 minute rests

Deficit Push Up w/Feet On Bench:
12xBW
12xBW
12xBW @ 5.5
2.5 minute rests

Seated Dumbbell Press:
12x25lb / hand
12x25lb / hand
2 minutes rest

Nutrition/Health/Life Stuff:

• Had a cold earlier in the week, between that and some life stuff had nil motivation to train so my deload week turned into a complete week off. Sorted some stuff out this weekend though and back into it again - was up at 3:45am this morning to watch an F1 race and trained at 8am.

Training Notes:

• My hip has been feeling shitty this week and my knees were also pretty crunchy so squats were basically a warmup. At this point I see no light at the end of the tunnel for squats any more, just have to try and keep whatever strength and muscle I have.
• Knee extensions with minor crunchiness and hamstring curls. Very sweaty, not difficult.
• Nice easy push ups, even the third set was fairly easy.
• Two sets of light dumbbell presses with the weight that was already loaded on the dumbbells. Had one tiny shoulder zap on the eccentric of the very last set and called it there.
• 45 minutes and done.

[BenM]

Mon 11/03/24: Something Light

AM BW: 90.0kg

Background Noise: Metallica - Garage Inc

3 Count Pause Bench:
10x20kg
10x20kg
8x70kg
6x85kg
6x85kg
6x85kg
3 minute rests

Dumbbell Seal Row:
10x65lb / hand
10x65lb / hand
10x65lb / hand @ 7.5
2.5 minute rests

Paused Seated Lateral Raise:
12x15lb / hand
12x15lb / hand
2 minutes rest

EZ Bar Curl:
10x25kg
10x25kg
10x25kg @ 6.5
2.5 minute rests

Footage:


Nutrition/Health/Life Stuff:

• It's really hot here at the moment and I was busy yesterday, so probably didn't eat enough. Somehow weighed in 1.5kg lighter this morning despite drinking lots.
• Post lunch training mostly because I was a bit bored, it's a public holiday here today and I did enough over the weekend that I had no pressing jobs to do. So let's lift.

Training Notes:

• Threw in some longer pause benching today, started out with what I thought was a conservative weight but these were pretty humbling.
• Rows weren't too bad, last set got a bit challenging though.
• Some light lateral raises, shoulder felt pretty good for the first set, but at the start of the second there were some really mild pops so I called it after that.
• Some curls to finish, just wanted some fairly easy work, which it mostly was but my right elbow was pretty jacked up by the end.
• Just a lazy 41 minutes. Very hot and bothered though.

[BenM]

Thu 14/03/24: Something Light

AM BW: 91.7kg

Background Noise: Random Google Music

Trap Bar Deadlift (High Handles):
8x120kg
8x120kg
6x150kg
5x175kg
5x175kg
5x175kg
5x175kg
2.5 minute rests

Hamstring Curl:
10x40kg
10x40kg
10x40kg @ 10
2 minute rests

Low Incline Pause Dumbbell Bench:
12x55lb / hand
12x55lb / hand
12x55lb / hand
12x55lb / hand @ 7
3 minute rests

Seated Cable Row:
12x60kg
12x60kg
12x60kg
2.5 minute rests

Nutrition/Health/Life Stuff:

• Skipped Tuesday morning's session (not that I was 100% committed to it) but then ran out of time yesterday because work has been stupid busy this week again, and forgot to set the alarm this morning so slept in. Haven't been very keen to train anyway, but made some time to get out there late this afternoon and do some deadlifts.

Training Notes:

• These trap bar deadlifts felt heavyish, but no big deal really. Had plenty in the tank but my knee was starting to get a bit crunchy by the third set.
• Slightly heavier hamstring curls, didn't seem too hard til the last set which was probably a bit short but oh well, whatever.
• Light dumbbell benching, 3 minute rests because I was tired and it was hot.
• Did some light rows to finish, really trying to focus on shoulder retraction. Some pauses at the end. Easy enough.
• Just 48 minutes, then back to work.

[BenM]

Sat 16/03/24: Something Light

AM BW: 91.4kg

Background Noise: TISM - www.tism.wanker.com

Medium Grip Pause Bench Press:
10x20kg
10x20kg
8x70kg
3x95kg
3x107.5kg
3x107.5kg
3x107.5kg @ 8.5
6x92.5kg
6x92.5kg
6x92.5kg @ 6.5
2.5 minute rests

Barbell Row:
10x82.5kg
10x82.5kg
10x82.5kg @ 10
2 minute rests

Lying Leg Extension w/Pause:
12x40kg
12x40kg
12x40kg
2 minute rests

Hammer Curl w/Twist:
12x27.5lb / hand
12x27.5lb / hand
12x27.5lb / hand
2 minute rests

Footage:


Nutrition/Health/Life Stuff:

• Another stupid busy day at work yesterday, I'm grateful for the weekend. Had the place to myself so slept in quite a bit and had a pretty low stress morning - made it out to the gym at 11:30 am for a cruisy session with no time crunch.

Training Notes:

• Decided to do a slightly heavier top triple today, and then decided to do it a couple more times, and then did some lighter back off sets as well. Shoulder felt pretty good and these all moved pretty well although I was getting a bit tired by the end.
• Barbell rows were OK but the last set did get fairly cheaty by the end, I'd had enough.
• Some stupid light leg extensions. No knee crunchiness, just a bit of movement. Then some easy curls to finish. All done in 53 minutes.