Progress/training log part 3: Operation retard strengthstrength

[insaiyan93]

Killer workout tonight

1.floor press 5x5 8.5rpe 205lb
2.flat DB bench 4x12 6rpe 60lb
3. Supposed to be cable Flys but all cables were in use so did DB Flys 3x16
4.deadlift 2x3 9RPE with a big ol volume pr at 475lb!
5.supposed to be paused deadlifts but my back was hurting a bit after deads so skipped
6.pull ps 8x2 these actually felt surprisingly good on my back. Also I think I get more reps than I give myself credit for. My back contracts fully well before my chin actually gets above the bar because of my freak long arms i think.
7.seated rows 3x20 SS with some DB curl drops sets

Awesome pulling 475lb for multiple sets, and also my fucking GF pulled 225lb for the first time tonight, for one rep? Nope, she pulled it for 2x3 at only about 8RPE fucking extra proud of her haha. Fuck yeah!

Doing extra stretching and shoulder mobility to help my back get better. Been doing research and I think I found what the issue is and it is directly related to poor shoulder mobility and a weak upper back. Gonna fix it.

 

[insaiyan93]

Good sesh

1.Front squat 5x5 8.5rpe kept it light and went beltless with 235lb

2.leg press 2x20 9.9999rpe 455lb

3.overhead squat 3x6 7RPE with the wooden stick lol tried one set with the the 205b fixed bar but it's too small to get into the snatch grip and I couldn't keep my back tight enough to keep it overhead, it was light enough to do the squats but it was drifting forward and I was just muscling it up

4.DB OHP 3x8 70lb

5.bent over single arm lateral raise 3x15

6.box jump overs 30 reps

7.sBurpees to failure

Front squat is just growing like crazy being my primary squat movement, hopefully it will have some good carryover.

 

[insaiyan93]

Decent workout this morning.

1.Slanger bench 6x3 8.5rpe 245lb
2.bench press 3x6 60% 145lb
3.single arm DB press 4x6 80lb
4.deadlift 10x2 7rpe 315lb
5.clean pulls 6x2 9RPE 225lb
6.lat pulldowns 4x12
7.behind the neck lat pulldowns 3x20
8.supposed to be cable cross rows bUT every fuckin cable was being used so I did some light DB rows.

Pretty solid workout, especially for only having about 8 hours between the last one.

 

[Gobuckeyes0122]

Killer workout tonight

1.floor press 5x5 8.5rpe 205lb
2.flat DB bench 4x12 6rpe 60lb
3. Supposed to be cable Flys but all cables were in use so did DB Flys 3x16
4.deadlift 2x3 9RPE with a big ol volume pr at 475lb!
5.supposed to be paused deadlifts but my back was hurting a bit after deads so skipped
6.pull ps 8x2 these actually felt surprisingly good on my back. Also I think I get more reps than I give myself credit for. My back contracts fully well before my chin actually gets above the bar because of my freak long arms i think.
7.seated rows 3x20 SS with some DB curl drops sets

Awesome pulling 475lb for multiple sets, and also my fucking GF pulled 225lb for the first time tonight, for one rep? Nope, she pulled it for 2x3 at only about 8RPE fucking extra proud of her haha. Fuck yeah!

Doing extra stretching and shoulder mobility to help my back get better. Been doing research and I think I found what the issue is and it is directly related to poor shoulder mobility and a weak upper back. Gonna fix it.

That’s awesome your GF is deadlifting with you.

 

[insaiyan93]

That’s awesome your GF is deadlifting with you.

I know it man, and not only just participating but kicking ass. I don't see a whole lot of girls in my gym reppin out anything over 135

 

[insaiyan93]

Skipped last night. Girlfriend was sick as hell and I didn't wanna leave her home alone so I stayed and took care of her made sure she was eating and drinking and comfortable in general. Did a couple laps around the block and did some mobility work around the house but, that's all. Will be in there tonight.

 

[insaiyan93]

Murdered deadlifts once again

1.floor press 5x5 9RPE 210lb accidentally paused too long on final rep of 5th set and missed it.

2.flat DB press 4x12 7RPE 60lb

3.deadlifts 3x3 9RPE 475lb easy fuckin peasy baby!

4.block pulls from 6" block 3x5 8.5rpe 405lb beltless

5.pull ps 8x2

6.seated rows 3x20

7.behind the neck lat pulldowns 3x20 SS with some DB curls

8.bent over rear laterals 3x15

Fuuuuuuck man just nailed those deads easy as pie. No back pain, it seems to be strictly limited to squats exclusively.

 

[insaiyan93]

Ugh one of those nights where I really had to just dig deep and suck it up lol.

1.Front squat 5x5 8.5rpe 225lb beltless
2.leg extensions 4x20 100lb
3.overhead squat 3x6 7RPE 14lbs lol
4.DB OHP 3x8 50 60 70
5.bent over 45 degree single arm lateral raise 3x15 15lbs
6.box jump overs 30 reps total
7.Burpees to failure

Fuck just not feeling good tonight. Exhausted, lower back was just burnt out from deads the other day, just dragging ass. Everything was hard, buuuut I got through it so atleast there' that lol

 

[insaiyan93]

Pretty solid tonight

1.Front squats 6x3 9RPE 1st and last set with 285lb 4 middle sets with 295lb for a nice weight and volume pr
2.supposed to be leg extensions but leg extension machine was out of order for maintenance
3.supposed to be 2x20 squat with 30% but I did 2x20 leg press instead. My back is feeling normal for the first time in a long while and I don't want to screw it up by putting a bar on my back again too soon.
4.OHP 5x5 8rpe 2 sets 155lb then the rest with 135lb
5.snatch grip ohp 3x6 7.5rpe 95lb
6.face pulls 3x15
7.kbell waitress holds 3x ailure
8.pike handstand practice 3x failure

Front squats are blowing up fro being my main squat movement. I missed my last rep on the last set with 295lb simply due to losing my groove and ended up pausing in the hole for some reason, I could have muscled it up but it would have been max effort so I just let it go. Great night all in all though.

 

[insaiyan93]

Another one.

1.floor press 6x3 8.5rpe 215lb
2.flat DB press 4x12 6rpe 60lb
3.cable Flys 3x16
4.deadlift 4x3 8rpe 455lb
5.block pulls 3x6 8.5rpe 405 beltless
6.pull ps 8x2
7.seated rows 3x20
8.behind the neck lat pulldowns 3x15 50lb
9.arm stuff

Good night, deads felt heavy cuz I am fuckin exhausted, but nothing too bad

 

[insaiyan93]

Decent session

1.Front squat 5x5 9RPE top set of 250lb beltless for a nice pr but that took a ot out me so I dropped to 235 for remaining ingredients sets
2.leg extensions 4x20
3.overhead squat 3x6 55lb
4.Arnold press 3x8
5.single arm bent over lateral raise 3x15
6.box jump overs 30 reps total
7.Burpees to failure

Nice pr on front squats.

And also some killer progress o overhead squats, man those things are fuckin HARD lmao. So pretty happy to see a nice bit of progress on those.

 

[insaiyan93]

Good session today

1.slanger bench 3x3 9RPE
2.bench 3x6 70%
3. Incline bench 2x8 155lb
4.deadlift 15x1 7RPE 315lb
5.snatch grip high pulls 4x3
6.lat pulldowns 4x12
7.cable cross rows

Good little workout, had the coach down for the day to do some form work and dick around a bit haha.

 

[insaiyan93]

Mediocre night, just dog tired.

1.Front squat 4x3 9rpe 275lb
2.leg extensions. 3x20
3.leg press 2x20
4.ohp 5x5 135lb
5.snatch grip ohp 3x6 85lb
6.Facepulls 3x15
7.kbell waitress holds 3xfailure
8.pike handstand practice holds 3xfailure.

Sub part performance, loaded and unloaded over 200 windows/doors at work, exceptionally busy day and I was just worn the fuck out haha

 

[insaiyan93]

Missed wednesday, had an even to go to after work that didn't get out till late

Tonight was ok

1.Front squat 5x5 9RPE 225lb beltless
2.leg extensions 4x20
3.overhead squat 3x6 8rpe 65lb for two sets for a pr and then I jumped to 95lb for my last set, got four mediocre reps before my arms got too heavy lol. Pretty proud though, these fuckers are hard.
4.Arnold press 3x8 50lb
5.bent over single arm rear lateral raise 3x15
6.box jump overs 30 reps total, graduated to a slightly higher box
7.Burpees 1 set to failure

Not bad, but I can tell my strength is waning. Down about 5ish pounds in the past couple weeks and the mini cut is starting to take it's toll. Damn my vanity, why can' I just be happy being a chunky monkey? Lol

 

[ickyrica]

Not bad, but I can tell my strength is waning. Down about 5ish pounds in the past couple weeks and the mini cut is starting to take it's toll. Damn my vanity, why can' I just be happy being a chunky monkey? Lol

hate when that happens....

 

[insaiyan93]

hate when that happens....

It's extra gay. But I gotta look somewhat decent for my trip back to florida, been talking a lot of shit [emoji23]

 

[insaiyan93]

Pretty solid tonight

1.Slanger bench 3x3 9RPE 245 245 235
2.bench 3x6 185lb
3.incline bench 3x8 135lb
4.deadlift supposed to be 1x1 9.5rpe worked up to 475 as my last warmup and went with a conservative 500lb and only hit about 8.5 rpe so being caught up in the moment I hit it for a 9.5rpe double
5.stiff leg dead 2x8 225lb
6.lat pulldowns 4x12
7.cable cross rows
8.behind the neck lat pull down ss with bi and tri stuff

Pretty good, wish I hadn't undershot on my single but 500x2 I can't complain, nice little pr.

Girlfriend pulled 250lb pretty easy for her heavy single for a nice 25lb pr

 

[insaiyan93]

Forgot to post last night but just did front squats overhead squats single leg deads and some accessory stuff.

Tonight was pretty good.

1.supposed to be floor press but the only rack that works for floor press was in use so moved on
2.DB bench 4x8 85lb
3 cable Flys
4.deadlift 1x5 9RPE 475lb
5.RDL 3x5 315
6.supposed to be pullups but I was fucking dead after pulls so switched to lat pulldowns
7.seated rows 3x20
8.arm stuff

Deadlifts was a huge pr 475lb 2x bodyweight for 5, however I hit rpe 10 instead of 9. The fourth rep wasnt that hard at all but the 5th one was a grinder, I wouldn't usually have fought it but I had a bad day and I was pissed off and I wanted my 5 goddamnit!

Of course, I did just pull a 9.5 double just a few days ago sooo I am sure it would normally be 9rpe which is tight.

At the beginning of this training cycle I pulled 455x5 at 9RPE at like 242lb bodyweight so 475x5 and down about 6 pounds aint too bad.

 

[insaiyan93]

First night at the new gym, fuckin love it. It's hot and dirty and smelly and it's freakin awesome, it's a real gym!

1.Slanger bench 4x3 9rpe 245 245 235 235
2.incline bench 5x5 8rpe 185lb
3.deadlift 8x3 7RPE 315 beltless
4.clean pulls 4x3 9rpe 185lb
5.lat pulldowns 4x12
6.cable cross rows 4x8
7.ran around outside and flipped some tires and did some sprints and shit for funsiea.

Place Is awesome, I am home.

All moved into our new place, super happy!

 

[ickyrica]

First night at the new gym, fuckin love it. It's hot and dirty and smelly and it's freakin awesome, it's a real gym!

1.Slanger bench 4x3 9rpe 245 245 235 235
2.incline bench 5x5 8rpe 185lb
3.deadlift 8x3 7RPE 315 beltless
4.clean pulls 4x3 9rpe 185lb
5.lat pulldowns 4x12
6.cable cross rows 4x8
7.ran around outside and flipped some tires and did some sprints and shit for funsiea.

Place Is awesome, I am home.

All moved into our new place, super happy!

I remember the new gym feeling. Glad for you bro.