^

Thanks guys!

1/23

I'm not bowling today, so I'm not worried at all about DOMS bothering me today, and I had some time to kill yesterday, so I figured I could do a few things.

smr & mobility

squat rack stretch
OH squats w/pvc pipe - 10

chins
assisted with bands to warm up - black (heaviest) - 6, green - 6, purple - 5, red - 3, lighter red - 3 (this is so light its not worth using for this again), BW - 3, added 2 chains - 2
added 4 chains - 2 reps x 4 sets
I should have done these Saturday. I could feel my middle & upper back were kind of pulling upward because of the OHP and benching and not enough pulling.

back squat - straight bar, no box
55x5x2, 105x5, 145x5, 195x3, 235x3, 255x3, 275x3, 295x2
I havent done those in a while. All of that was pretty easy - I didnt want to push myself because I dont want to put any stress on my low back.

blast strap rows (feet elevated on bench)
12, 12

PNF D2 flexion - tall kneeling
30x10x2

banded jacknifes
12x2

+2. Very nice.

Thanks Mojo!


I like this article: The 7 Step Program For Getting Strong

1/24

smr & mobility

ME bench week 4
regular grip bench + chains for work sets
55x10x2, 105x8x2, 145x5, 195x3, 235x2, 265x1
added 2 chains - 265x5 - not too hard, but not too easy. I could have probably done 5 more lbs, maaaybe 10, but I would have had a hard time getting another rep at the weight I did with good form. 265+2 chains was pretty close to the right weight for a max effort 5 rep set.
210+2 chains x 8 - ez

standing 1 arm cable row
115x10, 155x8, 185x6x2 - 185 was pretty hard

incline DB press
65x8, 85x6, 95x5, 8
getting those damn things into position is the hardest part. I like this exercise though. I'm probably going to do it for a couple more weeks on ME day. My forearms felt more pumped than anything else after these.

chins
black band - 10, green band - 6, purple band - 4, bw - 3
added two chains - 5 sets of 2 reps with ~45 seconds between sets - felt good

face pulls
115x12x3

banded jacknifes
12 12
I think these are good for my hip flexors - The right ones feel particularly good after working out Sunday & doing these.

PNF D2 flexion
30x12x2

1st time to this forum. Good stuff.

If you have any fitness-related goals, Cha knows an awful lot about how to go about accomplishing them. Especially if it involves rehabbing or prehabbing. I'm excited whenever a STTFer creates a log so I of course will help out too .

+1

Good to see you here DD! Feel free to post in my thread anytime with questions or comments. Also, if you are working out, feel free to start a log. This forum is all about the logs. There are lots of helpful people here, and I will definitely follow it if you decide to start one.


Thanks Yugo & TE

1/25

deep tissue massage - she worked on me for 90 minutes - ~3/4 of that time was on my back. It feels great.

smr & mobility

back squat (no box, straight bar)
55x10, 105x8, 145x5, 195x3, 235x3, 265x3, 285x3, 305x3
I GM'ed a few reps during the last couple sets. I need to get back in the groove & work on my form on these.

trap bar DL
170x5, 260x5, 310x3, 350x3, 400x1, 450x1, 500x1, 500 + 2 chains x 1,
500 + 4 chains x 1 - that was the most weight I've lifted since I hurt my back. It was definitely the hardest rep I've done since then. It felt very good, but I couldnt do much after that.

reverse hypers (two legs/strap)
90 x 10 x 2

awesome, nice job on that dl, that's a lot of weight

Sick DL!

Nice DL Cha!

Man, that DL is sexy.

What is your PR for TBDL, conventional DL, squats, and stuff? I know you're going after your bench 1rm PR but tbh I have no idea how high you've gotten with your other lifts.

Thanks guys!

PRs:
TBDL - 585
conventional DL - 485
squat - 420
bench - 320 (~15 years ago), recently I did 307 & will probably do 5 - 10 lbs more than that in a few weeks.

Must be pretty damn cool to beat a 15 year old PR yeah?

Should be a good question for a month or two, .

It's pretty cool you're locking out basically your TBDL currently. Although do the chainz come 100% off the floor at the top?

yeah, I beat the old ones for DL (450) and squat (never tried >270 before recently). Hopefully I can beat that 320 BP soon!

The chains maybe weigh 60 lbs at the top I think - they are partially on the floor. Its significantly harder than without the chains, but 585 from the floor was way harder than 500 + 4 chains was. I'm nowhere near ready to pull 585 from the floor yet - I think I could do 530 or 540. I would guess my straight bar DL would be ~425 - 450 if I tried a 1 RM right now.

Hmm, I thought chainz were 40lbs per set.

You're very strong imo. I'm getting close to the "intermediate" benchmark for SS and your PRs are all in the "advanced" benchmark for your weight. But it's definitely apparent to get there takes quite a bit of hard work. When I come over to your place it's not like you sit there sipping a beer while pumping a dumbbell in one arm. You get after it, .

Once I hit the intermediate goals for at least squat/DL/bench, I'll call myself strong. OHP seems so far away so I guess I can cheat and not worry about it as much lol.

yeah, I'm close to, but not quite advanced yet.

The chains weigh ~22 - 22.5 lbs each, so all total, they're ~90. About 1/3 of them is on the floor at the top of my TBDL I think.

Wait until you are not sick at all, then start pushing yourself imo. Your form is plenty good so you can focus on moving weight instead of thinking about 10,000 minor things at once while you're lifting.

Need to be advanced to call yourself strong imo. I mean, at my soon-to-be-current body weight (82) an intermediate DL is set at 142.5, which isn't close to strong. "Strong" is definitely a moving target though, I wouldn't be surprised if G4S viewed himself as slightly weak

Boom!

Slightly. Yes.

I'm good with intermediate, .

Awesome recovery and great lift!