Long Off-Season to Classic D Class Weight Cap

[Slowww]

rest day
Weight: 255.5lbs *new high

 

[Slowww]

You seem to be at a very arab time in your life.
Very arab of her to tell you that.

They have a lot of great technology we don’t have in America. For example oil, it’s revolutionary stuff. God forbid a white boy love oil too.

 

[Slowww]

Pull 2
Weight: 253

Let’s fuarking go son! Back to deadlifting. Doing some light technical work. Slow eccentrics. Gonna bullet proof this shit before I start pushing hard. This is how I would start a macrocycle when I was powerlifting, and I never got injured.
Once I have the entire movement dialed in, I’ll start going heavier.

Today I was working on the initiation- paused at shin. Initiating the lift was totally fine, and the drill was good. Next week i will work on correct glute and lat engagement, getting the hips through properly with pauses above the knee.

Next week my wife will have a kidney biopsy to determine why her kidneys have been failing and then going back online and then failing again. Im praying we can find answers, and that she will feel good and is discharged by Christmas. Im optimistic and looking forwards to being able to know what is wrong and get the treatment she needs, whatever it is. My progress might be poor following the surgery since I’ll have to take care of her and my daughter more than usual

ASSISTED PULL UPS 3 WAYS

Wide 1x12 -18
Neutral 1x14 -18
Close 1x14 -18



STRAIGHT BAR CABLE PULLOVERS

1x11 38.5
555 31.5kg





CONVENTIONAL DEADLIFTS (paused at the shin, silent slow negative— try not to make noise)

1x8 140kg
1x6 140kg

View attachment 20251210_2025_12_10_16_52_35.mov



WIDE GRIP CABLE LAT PULL DOWN

1x12 97kg
1x9 97kg



T-BAR ROWS- NEUTRAL GRIP

1x10 100kg
RP 21 reps 60



CHEST-SUPPORTED INCLINE
SINGLE ARM CABLE PULLDOWNS

1x10 77kg
552 60kg



45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS

1x12 35kg
1x14 35kg
1x15 35kg

 

[Slowww]

Push 2
Weight: 254.5lbs

INCLINE BENCH CABLE CHEST FLYES

1x11 26kg
555 13.5kg




SINGLE ARM LATERALS (newtech)

1x12 80kg
5-5-5 40kg



REVERSE PEC DECK matrix or nautilus

. 1x13 90kg (m).
5-5-5 45 matrix





SHOULDER PRESS MACHINE

1x8 200kg
TDS 1x8 180kg +3 140kg +8 100kg





SMITH LOW INCLINE CHEST PRESS (star trac)

1x5 4 plates! Finally

View attachment 20251211_2025_12_11_18_44_32.mov
RP 21 130kg 12+6+3



FLAT BENCH DB FLY TO CRUSH PRESS

1x12 27.5kg
1x9 27.5kg



CABLE LATERALS- TIMED

60s 1x35 40kg

 

[Slowww]

Legs 2
Weight: 253

I changed the gym i go to for this leg day since I am maxing out the belt squat, and abductor/adductor.
Leg 2

Abductor & plate loaded adductor
Need to bring my pin next time

1x12 full stack, & 1x12 70kg
1x12 full stack & 1x12 70kg
FST7 7x7 35kg & 7x7 40kg





MACHINE GLUTE KICKBACKS
2x12 190





VERTICAL LEG PRESS- FEET LOW AND CLOSE
1x10 140kg
Cluster 4x5 120kg



PENDULUM SQUAT
1x11 6plates
RP to 20 4 plates



LEG EXTENSION

1x15 full stack, had to do very long pauses and slow eccentric. Need gym pin

TDS



PLATE LOADED LYING HAMSTRING CURLS
1x9 80kg
551 60kg



WALKING LUNGES
2x13 60



SEATED OR STANDING CALFL
RAISES (KNEES STRAIGHT)


Seated
1x18 180
Giant set from there

 

[malfeasance]

Legs 2
Weight: 253

I changed the gym i go to for this leg day since I am maxing out the belt squat, and abductor/adductor.
Leg 2

Abductor & plate loaded adductor
Need to bring my pin next time

1x12 full stack, & 1x12 70kg
1x12 full stack & 1x12 70kg
FST7 7x7 35kg & 7x7 40kg





MACHINE GLUTE KICKBACKS
2x12 190





VERTICAL LEG PRESS- FEET LOW AND CLOSE
1x10 140kg
Cluster 4x5 120kg



PENDULUM SQUAT
1x11 6plates
RP to 20 4 plates



LEG EXTENSION

1x15 full stack, had to do very long pauses and slow eccentric. Need gym pin

TDS



PLATE LOADED LYING HAMSTRING CURLS
1x9 80kg
551 60kg



WALKING LUNGES
2x13 60



SEATED OR STANDING CALFL
RAISES (KNEES STRAIGHT)


Seated
1x18 180
Giant set from there

I am running out of weights at this baby gym!

LOL!

Always a good sign.