- Joined
- Feb 13, 2006
- Messages
- 7,683
- Reaction score
- 4,761
2/1/24
bw: 230lb
Deadlifts:
DOH
135-10 reps
225-5 reps
315-5 reps
405-1 rep
+straps:
495-1 rep
+barefoot+straps+closed lever belt:
495-9+0 reps....maybe had one more if I had an energy drink or something....felt like my conditioning gave out first...
---barely closed my inzer belt....walked with it on for a bit and it was very uncomfortable....
---discovered I could only get 5 45 bumpers per side on this rogue bar which was disappointing.....I barely had enough room to partially attach the collars....I was planning for a 585x4 but I'll save that for another time...
----per strength calculator 495x9 > 585x3....
--------------------------------
2/3/24
grippers:
#100- 50 reps/hand regular grip
#100- 30+0 reps/hand inverted grip
Bodyweight Squats standing on Yoga Blocks:
bw-10 repsx3 sets
---deep and paused at the bottom....almost a stretch...
----bit of emphasis on balance
======
2/4/24
bw:230lb
-played a halfcourt game of 2o2 and 3o3 of basketball...
Bench:
135-10 reps paused...
225-10 reps
opent belt+gloves with wrist wraps:
275-15+0 reps...TNG but no bouncing...barely got last rep with good form
315-8+1 reps....was able to rack 9th reps but missed initially with left hand...
---suicide grip for all reps...felt good after regretting playing basketball beforehand
---stayed a bit more and shot around basketball for a bit longer. A 3o3 game broke up just before I got back...
------------
2/8/24
bw: 230lb
Squats:
bw-10 reps
135-10 reps
225-10 reps
+closed belt:
315-1 rep...had to stop to remove my pant belt from under my inzer belt
315-5+0 reps...maybe couple more...but felt like dog shit
open belt:
365-1+0 rep...maybe had one more...
275-10+0 reps....was able to go deeper and bounce out of the bottom...
---been dragging my ass all week due to uneven sleep....one night good, one night bad, etc...
Leg Press Machine:
380(stack)-40+0 reps.....controlled but not slow...
Highest Setting on Incline Bench Cable Presses:
100 per side: 10 reps...
---decided not to go any higher....
----not my day...will try to do bench on Saturday...
---------------------
2/11/24
A few sets of grippers....got a rep with #250 right handed
--------------------
2/12/24
bw: 229lb
Grippers:
#200:
Right: 20, 30+0
Left: 25, 30+0
--great gripper....it was less than 3$ on Ali.Ex.press
---I ended up getting a few different ones from #50 to #350
Bench in power rack:
135-10 reps...suicide grip
225-10 reps...suicide grip
315-9+1 reps....suicide grip....missed it 2/3
275-14+0 reps...suicide grip
---set up pins about 1/2 of ROM so had to press out the weight at the start each set...but it helped on the set I failed
One Arm Pulldowns on Pulldown Station (w/ ergonomic grip handles)
100-5 reps each hand
One Arm Negatives on Pulldown Station (w/ ergonomic grip handles)
160-5 negatives / arm....left grip was slipping
One Arm Hangs with strap:
bw-3-5 sec per arm
bw-3 to 5 sec per arm
------------
2/14/24
bw: 229lb
#50 gripper 20 reps each hand with just finger tips...
Pull Ups using climbing grips:
bw-5+0 reps....in uniform and boots....
Standing Alternating DB Curls:
40s-10 reps/arm
65s-8+0 reps/arm...cheat curls
75s-6+0 reps/arm...cheat curls
---no heavier DBs in our gym here
One Arm DB Curls against 45 degree bench:
50lb-10+0 reps/arm
Leg Press Machine:
380(stack)-30+0 reps....had more but my conditioning gave out...
---I was rising on my toes like sissy squats which made the exercise harder and worked my calves a lot more...
bw: 230lb
Deadlifts:
DOH
135-10 reps
225-5 reps
315-5 reps
405-1 rep
+straps:
495-1 rep
+barefoot+straps+closed lever belt:
495-9+0 reps....maybe had one more if I had an energy drink or something....felt like my conditioning gave out first...
---barely closed my inzer belt....walked with it on for a bit and it was very uncomfortable....
---discovered I could only get 5 45 bumpers per side on this rogue bar which was disappointing.....I barely had enough room to partially attach the collars....I was planning for a 585x4 but I'll save that for another time...
----per strength calculator 495x9 > 585x3....
--------------------------------
2/3/24
grippers:
#100- 50 reps/hand regular grip
#100- 30+0 reps/hand inverted grip
Bodyweight Squats standing on Yoga Blocks:
bw-10 repsx3 sets
---deep and paused at the bottom....almost a stretch...
----bit of emphasis on balance
======
2/4/24
bw:230lb
-played a halfcourt game of 2o2 and 3o3 of basketball...
Bench:
135-10 reps paused...
225-10 reps
opent belt+gloves with wrist wraps:
275-15+0 reps...TNG but no bouncing...barely got last rep with good form
315-8+1 reps....was able to rack 9th reps but missed initially with left hand...
---suicide grip for all reps...felt good after regretting playing basketball beforehand
---stayed a bit more and shot around basketball for a bit longer. A 3o3 game broke up just before I got back...
------------
2/8/24
bw: 230lb
Squats:
bw-10 reps
135-10 reps
225-10 reps
+closed belt:
315-1 rep...had to stop to remove my pant belt from under my inzer belt
315-5+0 reps...maybe couple more...but felt like dog shit
open belt:
365-1+0 rep...maybe had one more...
275-10+0 reps....was able to go deeper and bounce out of the bottom...
---been dragging my ass all week due to uneven sleep....one night good, one night bad, etc...
Leg Press Machine:
380(stack)-40+0 reps.....controlled but not slow...
Highest Setting on Incline Bench Cable Presses:
100 per side: 10 reps...
---decided not to go any higher....
----not my day...will try to do bench on Saturday...
---------------------
2/11/24
A few sets of grippers....got a rep with #250 right handed
--------------------
2/12/24
bw: 229lb
Grippers:
#200:
Right: 20, 30+0
Left: 25, 30+0
--great gripper....it was less than 3$ on Ali.Ex.press
---I ended up getting a few different ones from #50 to #350
Bench in power rack:
135-10 reps...suicide grip
225-10 reps...suicide grip
315-9+1 reps....suicide grip....missed it 2/3
275-14+0 reps...suicide grip
---set up pins about 1/2 of ROM so had to press out the weight at the start each set...but it helped on the set I failed
One Arm Pulldowns on Pulldown Station (w/ ergonomic grip handles)
100-5 reps each hand
One Arm Negatives on Pulldown Station (w/ ergonomic grip handles)
160-5 negatives / arm....left grip was slipping
One Arm Hangs with strap:
bw-3-5 sec per arm
bw-3 to 5 sec per arm
------------
2/14/24
bw: 229lb
#50 gripper 20 reps each hand with just finger tips...
Pull Ups using climbing grips:
bw-5+0 reps....in uniform and boots....
Standing Alternating DB Curls:
40s-10 reps/arm
65s-8+0 reps/arm...cheat curls
75s-6+0 reps/arm...cheat curls
---no heavier DBs in our gym here
One Arm DB Curls against 45 degree bench:
50lb-10+0 reps/arm
Leg Press Machine:
380(stack)-30+0 reps....had more but my conditioning gave out...
---I was rising on my toes like sissy squats which made the exercise harder and worked my calves a lot more...
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