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Re: Bobby Got Back ...
Posted: Sat Feb 18, 2023 8:09 pm
by bobmen10000
Tempo Pause Bench
3-4 second eccentric, 1-2 second pause, normal concentric speed
Squat to Box 14"
3x3x305
Re: Bobby Got Back ...
Posted: Wed Feb 22, 2023 8:57 am
by bobmen10000
(tuesday feb 21 2023)
2 board bench
1x3x325
3x3x300
leg extensions to supernova burn
4x10
pushdown band black
4x20
band pull aparts
4x15
pec fly machine
4x10
aborted attempts at pullups - assisted and otherwise
15x0 - may have torn something in my forearm but it appears the popping sensation & noise was the audible gasp & physically manifested disgust of the universe at my pathetic strength.
Re: Bobby Got Back ...
Posted: Wed Mar 01, 2023 8:27 am
by bobmen10000
Friday Feb 25
bench
1x4x295
2x4x265
I expected the top set to be higher but I also think that readjusting to using the monolift attachments was a factor. By the last set of 265 the weight flew up with no pain; however, it was a little wonky and painful for the preceding sets and warmup.
high box squat 18"
4x3x315
I couldn't use the safeties due to my grip being so wide that I hit them with my arms, opted for high box squats.
leg extensions moderate
3x10
lat pulldowns wide & light
3x10
pull aparts
4x115
face pulls purple
4x10
Tuesday Feb 28
Bench
1x3x245
1x3x265
1x3x275
1x3x295
1x5x315@8-to-9
1x3x335@9.5 - overshot it a bit
Re: Bobby Got Back ...
Posted: Thu Mar 02, 2023 7:50 pm
by bobmen10000
bonus day/gf wanted to go do cardio at the ymca
ohp
4x5x135
2x3x155
fatter and stronger guy than me said I should use a lacrosse ball on my shoulder as the bar was coming down uneven in the rack position - he offered to let me use his. I thanked him and said no thanks as I only have balls for myself.
did some other dumb stuff.
Re: Bobby Got Back ...
Posted: Fri Mar 03, 2023 6:58 pm
by bobmen10000
Larsen Press
1x4x225
1x4x245
1x4x275
1x4x300 (shown)
Cgbp Larsen
1x10x225
18" Box Squat
4 x 3 @ 320-325
3x3x335
I was done after 3 sets. Acid reflux for the loss.
Re: Bobby Got Back ...
Posted: Wed Apr 12, 2023 7:12 pm
by bobmen10000
Haven't updated for a while, my dad has bounced between doctors and hopspitals largely due to a couple medical mistakes. He is a tough old sob though, 83 years young. I have been lifting infrequently, hope to start posting semi-regularly.
Bench
1x4x235
1x6x235
1x8x235
1x4x245
1x6x245
1x8x245
Larsen wide grip 2 board aka stupid shit aka triceps burnout
1x10x225
pull aparts band
6x10
pushdown black band
6x20
1/2 ROM Squat
Ssb
5x5x245
Re: Bobby Got Back ...
Posted: Wed Apr 12, 2023 8:50 pm
by Hardartery
bobmen10000 wrote: ↑Wed Apr 12, 2023 7:12 pm
Haven't updated for a while, my dad has bounced between doctors and hopspitals largely due to a couple medical mistakes. He is a tough old sob though, 83 years young. I have been lifting infrequently, hope to start posting semi-regularly.
Bench
1x4x235
1x6x235
1x8x235
1x4x245
1x6x245
1x8x245
Larsen wide grip 2 board aka stupid shit aka triceps burnout
1x10x225
pull aparts band
6x10
pushdown black band
6x20
1/2 ROM Squat
Ssb
5x5x245
That sounds like my near future, I feel you man.
Re: Bobby Got Back ...
Posted: Thu Apr 13, 2023 6:25 pm
by bobmen10000
nothing burger
circuit x3
lat pulldown supinate light
x10
cable curl
x10
pec dec fly
x10
moderate to heavy lat pulldown supinate
3x10
Re: Bobby Got Back ...
Posted: Fri Apr 14, 2023 7:35 pm
by bobmen10000
2-board bench
1x2x325
2x3x325
1x4x325@9 (hard)
pull aparts
4x15
Sleds
continious
8x30 - on odd sets I did x10 leg extensions moderate weight
Re: Bobby Got Back ...
Posted: Sun Apr 16, 2023 4:13 pm
by bobmen10000
Triceps rope pushdowns myorep
20, 10, 7, 5
Hammer curls ascending descending weight 10, 15, 20, 30
72 reps
Infinity rope pulls 1min on, 1min off
3x
Re: Bobby Got Back ...
Posted: Mon Apr 17, 2023 7:53 pm
by bobmen10000
Bench
1x1x340@8.5
2x4x280
2x6x280
Planned on following workout but jr national champion powerlifter egged me on. I didn't really feel that fatigued to be honest, figured my e1rm is 360 to 365.
sled drags sprint
10x30 yards
Re: Bobby Got Back ...
Posted: Wed Apr 19, 2023 7:13 pm
by bobmen10000
Larsen Press
3x3x285
1x5x285
wide grip larsen
1x10x225
pull aparts
4x15
green band pushdowns
4x20
touch to 16" box SSBs
1x1x335
3x5x245
Re: Bobby Got Back ...
Posted: Fri Apr 21, 2023 6:14 pm
by bobmen10000
2-Board Bench
3x2x315
1x3x335
1x10x275
Leg Extensions
4x15 - superset with triceps rope pushdown 4x10