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Started By
Message
re: Daily Strength Check-In
Posted on 5/10/23 at 4:19 am to DrDenim
Posted on 5/10/23 at 4:19 am to DrDenim
5-9-23
Training Session: Press
Title: "Darkness, She is So Lovely."
3x20 shoulder dislocates
Press
45lbs x 10 x 2
95lbs x 5
135lbs x 5
190lbs x 4
160lbs x 6
135lbs x 8
115lbs x 10
115lbs x 10
115lbs x 12
Comments: Poor planning, I was going to do so much more, but I did what I usually do and I pushed the workout to the very end of the day, and I ran out of time + too sleepy to do the squats and rows and other stuff. Now that I am planning on doing much more work during my training sessions I am not going to be able to always push this shite to the very end of the day. The time was fine if I were just doing the Press, but I've got to budget for more work. Still, I did succeed in getting more total reps in this session than I normally would have. I did 80 total, compared to 38 from the past. I'm pleased with this. Just not the scheduling. I'm not a morning session guy, never have been, and I'm not starting now. But I can do "earlier"
Training Session: Press
Title: "Darkness, She is So Lovely."
3x20 shoulder dislocates
Press
45lbs x 10 x 2
95lbs x 5
135lbs x 5
190lbs x 4
160lbs x 6
135lbs x 8
115lbs x 10
115lbs x 10
115lbs x 12
Comments: Poor planning, I was going to do so much more, but I did what I usually do and I pushed the workout to the very end of the day, and I ran out of time + too sleepy to do the squats and rows and other stuff. Now that I am planning on doing much more work during my training sessions I am not going to be able to always push this shite to the very end of the day. The time was fine if I were just doing the Press, but I've got to budget for more work. Still, I did succeed in getting more total reps in this session than I normally would have. I did 80 total, compared to 38 from the past. I'm pleased with this. Just not the scheduling. I'm not a morning session guy, never have been, and I'm not starting now. But I can do "earlier"
1
Posted on 5/10/23 at 11:57 am to DrDenim
Back from Wedding/Honeymoon break
Squats: 245 4x3
Deadlifts: 275 4x3
Front Squats: 115 4x3
Barbell Rows: 135 3x8
Everything is sore, but overall I'm feeling very healthy.
Squats: 245 4x3
Deadlifts: 275 4x3
Front Squats: 115 4x3
Barbell Rows: 135 3x8
Everything is sore, but overall I'm feeling very healthy.
Posted on 5/12/23 at 12:08 am to Bonkers119
5-11-23
Training Session: SQUAT(+side pieces)
Title: "Hello Darkness My Old Friend."
Ankle mobility/warmup, LBBSS(low bar back squat stretch), squat stretch, shoulder dislocates 3 x 20, air squats 3 x 10
SQUAT
45lbs x 10 x 2
135lbs x 5
225lbs x 5
315lbs x 5
365lbs x 5
325lbs x 8
285lbs x 12
225lbs x 10
185lbs x 10
135lbs x 10
Side Pieces
Press
45lbs x 10 x 2
95lbs x 10
115lbs x 10 x 3
Bench Press
45lbs x 10 x 2
95lbs x 10
135lbs x 10 x 3
Posterior Chain
SuperSets
SLDL(straight, or stiff, legged dead lift) & Romanian Dead Lift
SLDL 45lbs x 10 x 2, 135lbs x 10 x 2
RDL 45lbs x 10 x 2, 135lbs x 10 x 2
25 crunches on the ball
1 negative chin up
Comments:
This is the first SQUAT workout since I did that thing to my thing,(tried to progress my stance width on my second SQUAT session after a 4 month layoff and I put a good hex on my left hip adductors, so I went to Medellin for a week and didn't think about it no more), but my left hip felt fine tonight, no issues, but I wisely kept my stance where it needs to be for now, narrower vs wider. Lots of other shite was done. I think this is the right call, to hammer the reps with sub-maximal loads. I'm getting into the groove, technique wise, and my joints feel great. My mobility is improving. Strength: not a focus right now. In about a month I'll drop the hammer.
Training Session: SQUAT(+side pieces)
Title: "Hello Darkness My Old Friend."
Ankle mobility/warmup, LBBSS(low bar back squat stretch), squat stretch, shoulder dislocates 3 x 20, air squats 3 x 10
SQUAT
45lbs x 10 x 2
135lbs x 5
225lbs x 5
315lbs x 5
365lbs x 5
325lbs x 8
285lbs x 12
225lbs x 10
185lbs x 10
135lbs x 10
Side Pieces
Press
45lbs x 10 x 2
95lbs x 10
115lbs x 10 x 3
Bench Press
45lbs x 10 x 2
95lbs x 10
135lbs x 10 x 3
Posterior Chain
SuperSets
SLDL(straight, or stiff, legged dead lift) & Romanian Dead Lift
SLDL 45lbs x 10 x 2, 135lbs x 10 x 2
RDL 45lbs x 10 x 2, 135lbs x 10 x 2
25 crunches on the ball
1 negative chin up
Comments:
This is the first SQUAT workout since I did that thing to my thing,(tried to progress my stance width on my second SQUAT session after a 4 month layoff and I put a good hex on my left hip adductors, so I went to Medellin for a week and didn't think about it no more), but my left hip felt fine tonight, no issues, but I wisely kept my stance where it needs to be for now, narrower vs wider. Lots of other shite was done. I think this is the right call, to hammer the reps with sub-maximal loads. I'm getting into the groove, technique wise, and my joints feel great. My mobility is improving. Strength: not a focus right now. In about a month I'll drop the hammer.
Posted on 5/13/23 at 11:01 pm to DrDenim
5-12-23
Training Session: Bench Press
Title: "I Saw My First Tarantula Tonight."
shoulder dislocates 3 x 20
45lbs x 10 x 2
95lbs x 10
135lbs x 10
185lbs x 5
225lbs x 5
290lbs x 4
245lbs x 6
215lbs x 8
185lbs x 10
155lbs x 10
135lbs x 10
push-ups 3 x 10
Comments: 290 x 4 was the first set of BP that felt heavy, I may or may not max out after I finish my 4 week intro plan to re-establish a healthy baseline of strength and mobility and conditioning to begin building up from, but I may not...but I'm thinking I probably should.
Body feels fine, my shoulders are really loosening up quickly, No pain or issues, but I can feel an incredibly minor click in my right shoulder during bench press (at any weight) that I think is new. I started too late again and I don't have time to get to my other plans.
98 total BP reps + 30 push ups, that's a better amount of work.
Training Session: Bench Press
Title: "I Saw My First Tarantula Tonight."
shoulder dislocates 3 x 20
45lbs x 10 x 2
95lbs x 10
135lbs x 10
185lbs x 5
225lbs x 5
290lbs x 4
245lbs x 6
215lbs x 8
185lbs x 10
155lbs x 10
135lbs x 10
push-ups 3 x 10
Comments: 290 x 4 was the first set of BP that felt heavy, I may or may not max out after I finish my 4 week intro plan to re-establish a healthy baseline of strength and mobility and conditioning to begin building up from, but I may not...but I'm thinking I probably should.
Body feels fine, my shoulders are really loosening up quickly, No pain or issues, but I can feel an incredibly minor click in my right shoulder during bench press (at any weight) that I think is new. I started too late again and I don't have time to get to my other plans.
98 total BP reps + 30 push ups, that's a better amount of work.
Posted on 5/15/23 at 4:53 am to DrDenim
5-14-23
Training Session: Posterior Chain
Title: "My Mule Doesn't Like It When You Laugh At Him."
Shoulder dislocates 3 x 20, ankle mobility, squat stretch, air squats 3 x 10
SLDL
45lbs x 10 x 2
95lbs x 10
135lbs x 10 x 3
RDL
45lbs x 10 x 2
95lbs x 10
135lbs x 10 x 3
Rows
135lbs x 10
185lbs x 10
205lbs x 4
165lbs x 6
135lbs x 8
Shrugs
315lbs x 5
405lbs x 5
275lbs x 5
Negative chins x 3 with 140lb, 100lb, and 50lb bands
Push-ups 3 x 10
Planks 60 seconds x 2
Push up hold for 120 seconds
crunches 25
SQUAT
45lbs x 10 x 2
135lbs x 10
225lbs x 10
275lbs x 10
Press
45lbs x 10 x 2
95lbs x 10
115lbs x 10 x 2
Bench Press
45lbs x 10 x 2
95lbs x 10
135lbs x 10 x 2
Comments: I felt great at all times throughout this workout, but I progressively grew more and more angry with myself for this fricking marathon bullshite. I have a lot to learn about programming for myself, this took about 4 hours to finish. Ridiculous. At least it is accomplishing what I intended. Joints feel fabulous, moving like greased lightening, no pain, no stiffness. I'll learn from this and just do better next week.
Training Session: Posterior Chain
Title: "My Mule Doesn't Like It When You Laugh At Him."
Shoulder dislocates 3 x 20, ankle mobility, squat stretch, air squats 3 x 10
SLDL
45lbs x 10 x 2
95lbs x 10
135lbs x 10 x 3
RDL
45lbs x 10 x 2
95lbs x 10
135lbs x 10 x 3
Rows
135lbs x 10
185lbs x 10
205lbs x 4
165lbs x 6
135lbs x 8
Shrugs
315lbs x 5
405lbs x 5
275lbs x 5
Negative chins x 3 with 140lb, 100lb, and 50lb bands
Push-ups 3 x 10
Planks 60 seconds x 2
Push up hold for 120 seconds
crunches 25
SQUAT
45lbs x 10 x 2
135lbs x 10
225lbs x 10
275lbs x 10
Press
45lbs x 10 x 2
95lbs x 10
115lbs x 10 x 2
Bench Press
45lbs x 10 x 2
95lbs x 10
135lbs x 10 x 2
Comments: I felt great at all times throughout this workout, but I progressively grew more and more angry with myself for this fricking marathon bullshite. I have a lot to learn about programming for myself, this took about 4 hours to finish. Ridiculous. At least it is accomplishing what I intended. Joints feel fabulous, moving like greased lightening, no pain, no stiffness. I'll learn from this and just do better next week.
Posted on 5/18/23 at 5:00 am to DrDenim
5-16-23
Training Session: Press
Title: "You Don't Know Where I've Been, Lou!"
Shoulder dislocates 3 x 20, Push-ups 3 x 10, crunches x 25
45lbs x 10 x 2
95lbs x 10
135lbs x 10
195lbs x 4
165lbs x 6
140lbs x 8
Inversion table 45 degrees for 5 minutes
Comments: Had to cut this one short due to a massive headache. If I let the headaches creep on me without responding appropriately they will turn into monster migraines and I'll have to hide in the dark for a day. So I took some acetaminophen and jumped in a hot bath. The good thing about this session was how light these work sets felt. I know from past experience that when press starts to feel light...good things are happening deep inside me, if you know what I mean, and I think you do!
Training Session: Press
Title: "You Don't Know Where I've Been, Lou!"
Shoulder dislocates 3 x 20, Push-ups 3 x 10, crunches x 25
45lbs x 10 x 2
95lbs x 10
135lbs x 10
195lbs x 4
165lbs x 6
140lbs x 8
Inversion table 45 degrees for 5 minutes
Comments: Had to cut this one short due to a massive headache. If I let the headaches creep on me without responding appropriately they will turn into monster migraines and I'll have to hide in the dark for a day. So I took some acetaminophen and jumped in a hot bath. The good thing about this session was how light these work sets felt. I know from past experience that when press starts to feel light...good things are happening deep inside me, if you know what I mean, and I think you do!
Posted on 5/19/23 at 1:42 am to DrDenim
5-17-23
Training Session: SQUAT
Title: "WWDD-What Would Danzig Do?"
Ankle mobility, low bar back squat stretch, shoulder dislocates 3 x 20, air squats 3 x 10, squat stretch.
45lbs x 10 x 2
135lbs x 5
225lbs x 5
315lbs x 5
375lbs x 5
335lbs x 8
300lbs x 12
225lbs x 10
185lbs x 10
135lbs x 10
Push-ups 3 x 10
Crunches x 25
Comments: Other than being fairly tender/sore from all the lifting, I felt great today. Joints still moving like a dream, no pain or stiffness at all. No creaking feeling, or popping or grinding, nada! Not that I've ever had any of that shite happen severely, but I've had relatively minor intrusions of all of those signs before. Right now all of my body feels very light and loose and smooth moving...(in all the right ways), so I continue to seem as if I'm responding well to increased reps. Strength is improving even though I'm not pushing for that right now. A couple more weeks of this and I'll probably release myself into the wild to put some real weight on the bar.
Training Session: SQUAT
Title: "WWDD-What Would Danzig Do?"
Ankle mobility, low bar back squat stretch, shoulder dislocates 3 x 20, air squats 3 x 10, squat stretch.
45lbs x 10 x 2
135lbs x 5
225lbs x 5
315lbs x 5
375lbs x 5
335lbs x 8
300lbs x 12
225lbs x 10
185lbs x 10
135lbs x 10
Push-ups 3 x 10
Crunches x 25
Comments: Other than being fairly tender/sore from all the lifting, I felt great today. Joints still moving like a dream, no pain or stiffness at all. No creaking feeling, or popping or grinding, nada! Not that I've ever had any of that shite happen severely, but I've had relatively minor intrusions of all of those signs before. Right now all of my body feels very light and loose and smooth moving...(in all the right ways), so I continue to seem as if I'm responding well to increased reps. Strength is improving even though I'm not pushing for that right now. A couple more weeks of this and I'll probably release myself into the wild to put some real weight on the bar.
Posted on 5/19/23 at 10:27 am to DrDenim
Last night
Bench: 225 3x1 and 215 3x2
OHP: 105 3x8
Incline: 155 3x6
Plate Raises: 35 3x10
Bench: 225 3x1 and 215 3x2
OHP: 105 3x8
Incline: 155 3x6
Plate Raises: 35 3x10
Posted on 5/20/23 at 9:32 pm to Bonkers119
5-19-23
Training Session: Bench Press
Title: "You are the Bouncers, I am the Cooler."
shoulder dislocates 3 x 20
45lbs x 10 x 2
95lbs x 10
135lbs x 10
185lbs x 5
225lbs x 5
295lbs x 4
250lbs x 6
225lbs x 8
185lbs x 10
155lbs x 10
135lbs x 10
push-ups 3 x 11
Comments: Top set again felt appropriately heavy, but other than that I think my body feels primed and 100% ready to do some more bench press. Not surprised, bench press doesn't require much from me. It does not push my mobility into the red, my shoulders don't get tight and cranky with slightly heavier weights, it's totally not like my hips in the squat.
Training Session: Bench Press
Title: "You are the Bouncers, I am the Cooler."
shoulder dislocates 3 x 20
45lbs x 10 x 2
95lbs x 10
135lbs x 10
185lbs x 5
225lbs x 5
295lbs x 4
250lbs x 6
225lbs x 8
185lbs x 10
155lbs x 10
135lbs x 10
push-ups 3 x 11
Comments: Top set again felt appropriately heavy, but other than that I think my body feels primed and 100% ready to do some more bench press. Not surprised, bench press doesn't require much from me. It does not push my mobility into the red, my shoulders don't get tight and cranky with slightly heavier weights, it's totally not like my hips in the squat.
Posted on 5/22/23 at 10:15 pm to DrDenim
5-22-23
Training Session: Posterior Chain
Title: "A Polar Bear Fell On Me."
shoulder dislocates 3 x 20, ankle mobility, squat stretch, air squats 3 x 10
Rows
95lbs x 10
135lbs x 10
185lbs x 10
210lbs x 4
175lbs x 6
145lbs x 8
Negative chins x 3 with 140lb band
SLDL superset with RDL
45lbs x 10 x 2
95lbs x 10
135lbs x 10 x 2
Push-ups 3 x 11
Comments: Still figuring it out with the rows and deadlifts. 185lbs x 10 is way too heavy for a warmup set, I'll either cut weight or reps or cut that 3rd warmup set all together maybe. Push-ups are progressing nicely, my shoulders feel amazing, very stable. I feel lots of strange knots in my hamstrings, no pain or stiffness, guess I'll just poke around on them and see what happens.
Training Session: Posterior Chain
Title: "A Polar Bear Fell On Me."
shoulder dislocates 3 x 20, ankle mobility, squat stretch, air squats 3 x 10
Rows
95lbs x 10
135lbs x 10
185lbs x 10
210lbs x 4
175lbs x 6
145lbs x 8
Negative chins x 3 with 140lb band
SLDL superset with RDL
45lbs x 10 x 2
95lbs x 10
135lbs x 10 x 2
Push-ups 3 x 11
Comments: Still figuring it out with the rows and deadlifts. 185lbs x 10 is way too heavy for a warmup set, I'll either cut weight or reps or cut that 3rd warmup set all together maybe. Push-ups are progressing nicely, my shoulders feel amazing, very stable. I feel lots of strange knots in my hamstrings, no pain or stiffness, guess I'll just poke around on them and see what happens.
Posted on 5/23/23 at 11:33 am to DrDenim
Max lifts the last few weeks..
Back Squat: 365
Deadlift: 405
Strict BB Press: 205
Bench: 300
Goal is to get to 455/405/335 (need another 5 lbs somewhere to total 1200) on DL/Squat/Bench and 225+ on strict BB press.
BW around 195
Some good numbers to base %s on for the next strength cycle.
Back Squat: 365
Deadlift: 405
Strict BB Press: 205
Bench: 300
Goal is to get to 455/405/335 (need another 5 lbs somewhere to total 1200) on DL/Squat/Bench and 225+ on strict BB press.
BW around 195
Some good numbers to base %s on for the next strength cycle.
This post was edited on 5/23/23 at 3:04 pm
Posted on 5/24/23 at 2:00 pm to Blutarsky
A couple set of 5 PRs this morning:
Standing OHP: 152 x 3 x 5
Deadlift: 395 x 1 x 5
I'm hoping to get 405 for a set of 5 in the not-too-distant future.
Standing OHP: 152 x 3 x 5
Deadlift: 395 x 1 x 5
I'm hoping to get 405 for a set of 5 in the not-too-distant future.
Posted on 5/24/23 at 2:02 pm to Blutarsky
quote:300 bench is impressive. My one-rep PR is 250. I'd like to get to 315 at some point.
Goal is to get to 455/405/335
Posted on 5/24/23 at 8:38 pm to G The Tiger Fan
5-24-23
Training Session: Press
Title: "How To Start Your Own Travel Ball Org"
shoulder dislocates 3 x 20, air squats 3 x 10, squat stretch, ankle mobility
Press
45lbs x 10 x 2
95lbs x 10
135lbs x 10
200lbs x 4
175lbs x 6
145lbs x 8
115lbs x 10
115lbs x 10
115lbs x 12
Push-ups 3 x 11
crunches x 25
Plank x 3: 20sec, 25sec, 30sec
SQUAT
45lbs x 10 x 2
135lbs x 10
225lbs x 10
275lbs x 10
Comments: I only jumped 5lbs on the top set for press this week because last week felt a wee heavy. 200lbs for a 4 was pretty easy, could have easily done 210lbs for a quad. Squat feels amazing now. Nice little thunder storm during the session, felt good with the cool air rushing in the garage. 1.5 more weeks of this and I'll do a quick max testing.
Training Session: Press
Title: "How To Start Your Own Travel Ball Org"
shoulder dislocates 3 x 20, air squats 3 x 10, squat stretch, ankle mobility
Press
45lbs x 10 x 2
95lbs x 10
135lbs x 10
200lbs x 4
175lbs x 6
145lbs x 8
115lbs x 10
115lbs x 10
115lbs x 12
Push-ups 3 x 11
crunches x 25
Plank x 3: 20sec, 25sec, 30sec
SQUAT
45lbs x 10 x 2
135lbs x 10
225lbs x 10
275lbs x 10
Comments: I only jumped 5lbs on the top set for press this week because last week felt a wee heavy. 200lbs for a 4 was pretty easy, could have easily done 210lbs for a quad. Squat feels amazing now. Nice little thunder storm during the session, felt good with the cool air rushing in the garage. 1.5 more weeks of this and I'll do a quick max testing.
Posted on 5/25/23 at 10:24 pm to DrDenim
5-25-23
Training Session: SQUAT
Title: If He Dies, He Dies."
ankle mobility, low bar back squat stretch, squat stretch, shoulder dislocates 3 x 20, air squats 3 x 10
45lbs x 10 x 2
135lbs x 10
225lbs x 10
315lbs x 5
405lbs x 2(wanted to test out how it felt, so I could decide on my work sets. This was okay, so I kept it on for the top set.)
405lbs x 5(felt....not "light" per se, but this was easy)
365lbs x 8
315lbs x 12(aka "Welcome to Pukeville, say hello to the new mayor....DR. DENIM!" *)
225lbs x 10
185lbs x 10
135lbs x 10
Comments: Felt great, hard as hell, but felt great. I had more planned, but this group of sets on squat shelled me into the dirt. No more for today. Need pizza.
*I didn't actually puke from this, I just felt like I was going to die for a few minutes. Years ago I did a set of 20 with 315, also not a pleasant experience.
If I forget to test maxes next week, or I just don't do it for some reason, 405lbs x 5 will be my current squat max, calculated as 465lbs.
Training Session: SQUAT
Title: If He Dies, He Dies."
ankle mobility, low bar back squat stretch, squat stretch, shoulder dislocates 3 x 20, air squats 3 x 10
45lbs x 10 x 2
135lbs x 10
225lbs x 10
315lbs x 5
405lbs x 2(wanted to test out how it felt, so I could decide on my work sets. This was okay, so I kept it on for the top set.)
405lbs x 5(felt....not "light" per se, but this was easy)
365lbs x 8
315lbs x 12(aka "Welcome to Pukeville, say hello to the new mayor....DR. DENIM!" *)
225lbs x 10
185lbs x 10
135lbs x 10
Comments: Felt great, hard as hell, but felt great. I had more planned, but this group of sets on squat shelled me into the dirt. No more for today. Need pizza.
*I didn't actually puke from this, I just felt like I was going to die for a few minutes. Years ago I did a set of 20 with 315, also not a pleasant experience.
If I forget to test maxes next week, or I just don't do it for some reason, 405lbs x 5 will be my current squat max, calculated as 465lbs.
Posted on 5/26/23 at 7:16 pm to DrDenim
5-26-23
Training Session: Bench Press
Title: "I Have Black Teeth."
shoulder dislocates 3 x 20, crunches 2 x 25
45lbs x 10 x 2
95lbs x 10
135lbs x 10
185lbs x 5
225lbs x 5
300lbs x 4
255lbs x 6
235lbs x 8
185lbs x 10
155lbs x 10
135lbs x 10
push-ups 3 x 11
Comments: I'm surprised that my top set feels the same level of heavy each of the last 3 weeks. I keep adding 5lbs, it feels the same, maybe a little lighter this week. I would have thought I would have hit a set where I failed a 4th rep or something like that. Lately, it's the 2nd and 3rd work sets that have been the most difficult. Only a 20lb difference between #3 and #2 this week, the 235lbs x 8 was a tough set. Back off sets and push ups were tougher too, but I had to finish up quickly today so I was on a tighter clock than usual. I normally take as long as I want between sets, 10 minutes, 30 minutes, whatever. Not today, very minimal rest between a few of these sets. Normal for others, not for me, 2 to 3 minutes.
Training Session: Bench Press
Title: "I Have Black Teeth."
shoulder dislocates 3 x 20, crunches 2 x 25
45lbs x 10 x 2
95lbs x 10
135lbs x 10
185lbs x 5
225lbs x 5
300lbs x 4
255lbs x 6
235lbs x 8
185lbs x 10
155lbs x 10
135lbs x 10
push-ups 3 x 11
Comments: I'm surprised that my top set feels the same level of heavy each of the last 3 weeks. I keep adding 5lbs, it feels the same, maybe a little lighter this week. I would have thought I would have hit a set where I failed a 4th rep or something like that. Lately, it's the 2nd and 3rd work sets that have been the most difficult. Only a 20lb difference between #3 and #2 this week, the 235lbs x 8 was a tough set. Back off sets and push ups were tougher too, but I had to finish up quickly today so I was on a tighter clock than usual. I normally take as long as I want between sets, 10 minutes, 30 minutes, whatever. Not today, very minimal rest between a few of these sets. Normal for others, not for me, 2 to 3 minutes.
Posted on 6/2/23 at 1:22 pm to DrDenim
This morning was the first time I deadlifted 405 for a set of 5. Making progress. My goal this year is a 500 single. I feel like I'm headed in the right direction.
Posted on 6/2/23 at 4:59 pm to G The Tiger Fan
Ppsa strong and fast w3d1 down. Love the explosiveness of this program but I'm sure I'm losing some bench, squat and DL power.
Posted on 6/2/23 at 8:53 pm to lofty
Part 1: Acknowledgement
5-29-23:
Deadlift Max Testing Day
shoulder dislocates 3 x 20, ankle mobility, air squats 3 x 10, squat stretch
SLDLs/RDLs supersets
45lbs x 10 x 2
95lbs x 10
135lbs x 5
Deadlift
135lbs x 2
225lbs x 2
315lbs x 2
405lbs x 1 - first attempt, got it, current 1RM
Comments: This was short and sweet, (as expected), unfortunately. I felt my lower back round immediately upon pulling on the 405, and it was a slow pull up to the top. I pulled it, but it felt ugly. Real Ugly.
No reason to do more unless I felt like hurting myself. Oh well, at least I have a starting point now. Moving forward, I will most likely be doing sumo deadlifts or buying a trap bar, but deadlifts will be done. Also, I will most likely pull the trigger on a Rogue scout hyper and something to perform GHDs with. My ability to safely train deadlifts and progress them will be the slowest out of all of my lifts (as usual), but I'm gonna do something, dammit!
5-29-23:
Deadlift Max Testing Day
shoulder dislocates 3 x 20, ankle mobility, air squats 3 x 10, squat stretch
SLDLs/RDLs supersets
45lbs x 10 x 2
95lbs x 10
135lbs x 5
Deadlift
135lbs x 2
225lbs x 2
315lbs x 2
405lbs x 1 - first attempt, got it, current 1RM
Comments: This was short and sweet, (as expected), unfortunately. I felt my lower back round immediately upon pulling on the 405, and it was a slow pull up to the top. I pulled it, but it felt ugly. Real Ugly.
No reason to do more unless I felt like hurting myself. Oh well, at least I have a starting point now. Moving forward, I will most likely be doing sumo deadlifts or buying a trap bar, but deadlifts will be done. Also, I will most likely pull the trigger on a Rogue scout hyper and something to perform GHDs with. My ability to safely train deadlifts and progress them will be the slowest out of all of my lifts (as usual), but I'm gonna do something, dammit!
Posted on 6/2/23 at 9:22 pm to DrDenim
Part 2: Resolution
5-31-23
Press Max Testing Day
shoulder dislocates 3 x 20, air squats 3 x 10, squat stretch, ankle mobility work
45lbs x 10 x 2
95lbs x 10
135lbs x 5
185lbs x 1
225lbs x 1 - first attempt, got it pretty easily
240lbs x 1 - second attempt, got it, feels like I got more
250lbs x 1 - third attempt, got it, hmmm...I know I got a little more
252.5lbs x 1 - fourth attempt, GOT IT! Current 1RM
push-ups 3 x 12
SQUAT
45lbs x 10 x 2
135lbs x 5 x 3
KB swings 44lbs x 20
Comments: Not surprised with the first 2 attempts, but I surprised myself with the last 2 attempts, especially the 252.5lbs (broke out the fractional plates!) Now, this is why I'm glad I made myself do this strength testing week, hitting that 250lbs and 252.5lbs were the first thing I've done with a barbell in years that made me wanna fricking hop! I've been doing great with rebuilding strength training as a habit in my life again, but what I did today was like throwing rocket fuel on my little campfire. Man, I'm fricking pumped!
5-31-23
Press Max Testing Day
shoulder dislocates 3 x 20, air squats 3 x 10, squat stretch, ankle mobility work
45lbs x 10 x 2
95lbs x 10
135lbs x 5
185lbs x 1
225lbs x 1 - first attempt, got it pretty easily
240lbs x 1 - second attempt, got it, feels like I got more
250lbs x 1 - third attempt, got it, hmmm...I know I got a little more
252.5lbs x 1 - fourth attempt, GOT IT! Current 1RM
push-ups 3 x 12
SQUAT
45lbs x 10 x 2
135lbs x 5 x 3
KB swings 44lbs x 20
Comments: Not surprised with the first 2 attempts, but I surprised myself with the last 2 attempts, especially the 252.5lbs (broke out the fractional plates!) Now, this is why I'm glad I made myself do this strength testing week, hitting that 250lbs and 252.5lbs were the first thing I've done with a barbell in years that made me wanna fricking hop! I've been doing great with rebuilding strength training as a habit in my life again, but what I did today was like throwing rocket fuel on my little campfire. Man, I'm fricking pumped!
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