re: Inaugural Benchuary 2025

Day 2 done

I absolutely suck at pull-ups. Did my best on them though. Went with no assistance body weight on the first 3 sets. The most I can really do currently is 3-4 at once so it took me several sets to complete the first 3 sets of 6. To try and preserve some semblance of time, I moved over to the assistance machine for the last 3 sets. Heavy rows went well and I bumped up the weight on sets 4-6. Other than starting to lose my grip on the last set of rows, they were solid.

I kept flipping back and forth on SLDL vs Back Extension Machine. Ended up sticking with SLDL. I went too light on the first set. I think the rack pulls from Deadcember made me gin shy for the SLDLs. Moved up the weght for sets 2 and 3. They felt much better as far as effort required.

The BB Cubans were interesting. I went fairly light with a 40# EZ curl bar since the idea is slow and controlled vs heavy weight being slung around. There was ALL sorts of crunching coming from my shoulders. No pain at all, just misc noises and popping. Trusting the process and hoping it helps build a stronger rotator cuff.

I finished with 4 sets of heavy squat doubles to stick with my plan of 1 good leg lift each day.

Never heard of cubans before, just googled it. No chance I can do a barbell.

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Hearing his explanation of "4 fingers in"

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I got 4 fingers in no problem but one popped out while I was straining.

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Hearing his explanation of "4 fingers in" for tomorrow's workout made me realize that I made the narrow grip bench much harder on myself than I needed to.

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Same! For narrow, I typically have my entire hand just on the smooth portion of the bar inside the knurling. Where as my normal grip typically has roughly 3" of knurling showing on the inside of my hands.

I think I move my narrow grip in roughly twice the amount (2 hand widths) over his recommended 4 fingers.

Tomorrow looks pretty quick and light. Adding prone leg curls (or maybe sled push/pull) as my leg lift of the day.

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I touched my thumbs together and pressed from that super narrow grip

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I bet your wrists were screaming at you.

Day 2 done. Loved today.

I did 6x6 pull ups. Can’t say I’ve ever done that many true pull ups. I usually switch to chin ups when I start struggling but I pushed through. Ended up not doing them weighted. Felt like my beer belly was enough extra weight.

I also loved the Cubans. I did a 35lb bar and liked the exercise. The owner of the gym stopped and asked what I was doing. He ended up doing them as I was walking out

My forearms are pissed off at me after all these pullups. Not going to lie. My triceps are a little sore, but upper back and forearms are getting that deep soreness. Going to be a long week!

My very first rep on Cuban Press something popped in my upper back. Sounded like racking a round in a shotgun. It didn't hurt and actually felt good afterwards. Scared how it's going to feel in the morning!

Today went by pretty quick


Did a little leg work at the end

Day 4!