HBBS to Pins 245 x3 x5
HBBS from Pins 245 x2 x5
Bench 165 x3 x5
RDL 235 x2 x10
Tweaked my back/neck un-racking my last bench set. Pretty annoying. I could barely sleep because it was bad. Felt a lot better yesterday after I got moving, feels a bit better today too so I'm good to go.
All felt good. The HBBS from pins felt super heavy, was the hardest part of my lifts. The bench was surprisingly easy, I guess that's what happens when you get fat.
I've been weening myself off caffeine for the last week or so. I want to be caffeine free for the winter, or at least until I start doing a super strict diet. It'll help me get through the hunger, plus who knows how much I was consuming there for a while. Some days I bet I was hitting +1000mg. I do love it though, it's my favorite drug. I do think I tapered off too much today tho, I'm feeling pretty tired. Haven't slept much, and not eating much today hasn't helped.
Anyway, I pushed through my workout:
HBBS to Pins 255 x3 x5
HBBS from Pins 255 x2 x5
Bench 175 x3 x5
Hang Clean 140 x5x x3
Used the same height of pins for all squat sets. Pretty easy. Bench was tough, but I really focused on all the cues and got through it. Hang cleans were super rusty. At least they aren't very heavy.
Tough day on calories yesterday. Buddy in town so he wanted to get beer and pizza for lunch. I obliged and went but had wings instead of pizza, but it kind of derailed the day. Unsure if I'll be able to re cooperate the excessive calories.
My putting has been fire lately. Sticking with my training has really helped. It feels automatic within 30', anything within 50' feels like it's got a great chance and my jump putts up to 100' out look really nice and look like they have a chance at going in.
Other than all that I'm doing pretty well with everything. Health is good, my DG play has been good (big tourney Saturday!) poker has been good.
Managed to rally back to compliance last week, pretty happy. Was gonna be close but playing disc golf all day and basically waiting until super late to eat the last few days did the trick. I did miss my putting requirements, though. Oh well, just gotta do more this week.
Really happy with my workouts today. Really tried to focus and have good form. I filmed it, and although not perfect it looked ok after skimming it back.
Really good week for the most part. If I'm super disciplined Monday and Tuesday, the rest of the week really falls into place. My back, neck, and shoulder health has been hit or miss but mostly good. I forgot to update my Wednesday workout:
HBBS to Pins 270 x3 x5
HBBS from Pins 270 x2 x5
Bench 190 x3 x5
Hang Clean 145 x5 x3
Really happy with this. Officially hit more than my BW for my bench sets so that felt good, but the last rep of the last set felt like my true max.
So I was supposed to lift Friday but got way too busy. Was gonna lift yesterday but had hardly slept all so got up early and banged it out today. Here is what it looked like:
HBBS to pins 275x3x5
HBBS from pins 275x2x5
Bench 165x3x10
Deadlift 315x6
Squats felt really good. So I was scheduled to bench 195x3x5 today but I didn't think I would be able to. So I looked up 195x5 1RM and then looked up what a matching 10x 1RM would be and did that.
And instead of RDLs, I did a regular DL because I've been neglecting and I could tell. Was still ok, though.
Today isn’t going to work for my compliance. Felt sicker and sicker last night, eventually puked. My burrito bowl tasted a little off so I dunno. I had to take my girl in for a shoulder procedure, it was supposed to be quick but I’ve been here a couple hours. My head is throbbing, my back and neck are all locked up and I’m 4 hours sleep. Gonna try to get a massage or something later.
So I just keeping bumping up the weight on the squat sets because it's easy. This felt good. Not too heavy, very manageable. And the bench was max.
Busto says I suck at benching (he's right) and suck even more at programming for it (double right) so he wrote me a new program that I'll be switching to on Wednesday.
Been crushing. Then yesterday my rib slipped out really bad during squats. Headed for massage then chiro. If I’m healthy I’ll resume my compliance tomorrow. If not I’ll have to play it by ear.
Ribs back in but it’s really tender. Add in this head cold I’m not having a great day. Hopefully with some cold medicine and more rest I’ll be up and running tomorrow
Rough week last week. Rib never stayed in for any meaningful amount of time. I basically woke up, ate some food and went back to bed every day. I tried to play some disc golf over the weekend but it was straight trash.
Not much better today but I couldn't take it anymore so I got out and lifted, took it really easy and was super careful with lighter weights.
HBBS to pins 135 for 5 sets of 10 reps
Bench 135 for 6 sets of 5 reps
Hammer curls 25 for 3 sets of 10 reps
Rows 95 for 3 sets of 10 reps
Rib still hurt pretty bad when I woke up today, but after really stretching and warming up and taking motrin it seems to be getting a little better. So I got out and carefully lifted today.
HBBS (full) 135 for 2 sets of 5 reps
HBBS to pins 185 for 2 sets of 5 reps
Tempo bench 135 for 6 sets of 3 reps
Bent over rows 95 for 3 sets of 10 reps
Seated DB curls 30 for 3 sets of 10 reps
RDL 185 for 1 set of 10 reps
Rib feeling about 70% after my workout. I'm hoping it's not just because I'm warmed and loosened up and on NSAIDs but maybe I can inch closer to health every day.
Been trucking along, finally actually feel pretty healthy today. I still was careful when I lifted:
HBBS 155 for 2 sets of 5 reps
HBBS to pins 205 for 1 set of 5 reps
Paused Bench 165 for 1 set of 3 reps
Paused bench 135 for 5 sets of 5 reps
Skull crushers 50 for 1 set of 8 reps
Skull crushers 35 for 2 sets of 10 reps
Dumbbell rows 35 for 1 set of 8 reps
Dumbbell rows 30 for 1 set of 10 reps
Dumbbell rows 25 for 1 set of 15 reps
Hammer curls 30 for 2 sets of 10 reps
Hammer curls 20 for 1 set of 15 reps
RDL 225 for 2 sets of 5 reps
Backed off on squats. Was gonna do more but my back told me it was enough.
Alright back after it! My New Year starts today so I'm getting a jump on everything.
Coming in at a hefty:
BW: 194
Ate and drank like a champ but now it's time to pay the piper.
I won't be doing a super strict diet for the next couple months, but I will be eating much better. I'm hoping to do a decent recomp by the March hits and evaluate going forward.
I am doing a pretty good little template for working out, Busto helped me come up with it.
Here is what today looked like:
LBBS 185 x 5r x 5s (Easy)
Paused Bench 195 x 3 x 1 (Hard)
Paused Bench 145 x 5 x 3 (Medium)
Skull Crushers 50 x 10 x 3 (Medium)
Barbell Rows 85 x 10 x 3 (Medium)
Hammer Curls 30 x 10 x 3 (Medium-Hard)
Gonna roll with LBBS due to the way the weight is displaced on my back, it's a lot less vertical compression and doesn't give me any rib pain. The rest of it is basically a Busto method of focusing on adding volume vs adding weight.
Really crushed my diet last 2 days. I'm not even doing anything super strict as far as weekly goes, I'd like to maybe just lose a few pounds before March and put on as much muscle as possible. I'm doing my food reviews today so I needed the extra cushion of all the calories I'm about to eat.
Got out and lifted today. Here is what I did:
Front Squat 135 x 5r x 2s (Medium-Easy)
Tempo Bench 125 x 3 x 5 (Medium)
Barbell Rows 85 x 10 x 3 (Easy)
Seated Dumbbell Curls 30 x 10 x 3 (Medium-Easy)
Deadlift 345 x 4 x 1 (Medium-Hard)
Wednesdays are lighter work in general so I'm finishing it off with a heavy pull for now. Here is what that looked like:
LBBS 225 x 5 x 1 (Medium - Easy)
Narrow Grip Bench 145 x 3 x 6 (Medium - Easy)
Skull Crushers 35 x 12 x 3 (Medium - Easy)
Barbell Rows 85 x 10 x 3 (Medium - Easy)
Wide Grip Barbell Curls 65 x 10 x 3 (Hard)
Hang Cleans 135 x 3 x 3 (Medium)
RDL 225 x 10 x 1 (Weight - Easy Grip - Hard)
A bit of buttwink in the squats, but definitely squarer than some of the previous vids. I don't know much about hang cleans, but my inexpert view says you're jumping too early - you're not really getting to full extension (essentially straight hips) before you're feet leave the floor, which leaves a lot of power out. RDL's are solid.
Deads are looking solid too, but maybe a touch too much leanback at the top. Squeeze dem glutes and quads
Thanks! Busto said the same things about my deads so I'll be working on that. The hang cleans def need work but I haven't done them in forever so I'm expectedly rusty.
Got out and lifted today, had a pretty good session.
BW: 194.7
Here is what my lifts looked like today:
LBBS 185 x 5 x 5 (Medium - Easy)
Paused Bench 195 x 3 x 1 (Medium - Hard)
Paused Bench 145 x 5 x 3 (Medium)
Skull Crushers 50 x 10 x 3 (Easy)
Barbell Rows 85 x 10 x 3 (Medium - Easy)
Hammer Curls 30 x 10 x 3 (Medium)
My squats aren't as square as they need to be but they felt great. Unsure how to continue going forward as of right now but I'll figure it out. Pretty happy with my big bench set.
Front Squat 140 x 5 x 2 (Easy)
Tempo Bench 125 x 3 x 6 (Medium - Easy)
Barbell Rows 85 x 11 x 3 (Easy)
Seated Dumbbell Curls 30 x 11 x 3 (Medium - Easy)
Deadlift 355 x 4 x 1 (Hard)
Pretty happy with my lifts today. Video incoming.
2019 is the year of training I've decided. Weight training, disc golf training, and poker training. Get my grind on. Less messing around and having fun and not having a mission, drive or direction. Train hard this year and be set up for a very successful 2020.
Don't know why the link isn't working, the lift starts at 6:30
Trying to not lean back as far and squeeze the glutes more.
Kind of weird how this felt. It was the last lift of the day and I wasn't feeling like it was going to be a very good set from an energy standpoint but when I was warming up with 225 it was exploding off the floor so I figured it would be ok.
I’ve also tried the closed shoulder drill with some success (the Bradley walker one on YouTube which I think you’re referring to). I’m not nearly as good as you appear to be but it is a good drill
