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Another LOG for the Old Man18695

lolssons private msg quote post Address this user
Nice 600pull man. Strong as fuck
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mikew private msg quote post Address this user
@wannabemuscular I saw the swiss bar reps on IG. Incredible... you were throwing that bar around like a tooth pick!

Since your squat style is very upright - what type of shoes do you prefer?
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THE GODFATHER wannabemuscular private msg quote post Address this user
@mikew I squat barefoot.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Wednesday 10/4: Chest, Triceps, and light Shoulders

Band Pullaparts: 60
Band Dislocations
Band Pulldowns: 30

Swiss Bar Bench Press:
-- 125x10, 215x10, 275x8, 315 2x4, 315x3, 315x2 (final reps paused)
-- Dropset: 315x2, 265x4, 215x4

DB Fly: 30 3x12

Swiss Bar Close Grip Floor Press: 265 3x3 (legs flat)

DB Lateral Raise: 15 4x15 (to about 30 degrees w/pause)

DB External Rotation: 10 4x12 (on side, slow eccentric)

Band Dislocations


Didn't feel strong at all on bench tonight. Wanted 5s with 315, but at the 3rd rep I knew I wouldn't get 5 so I left it at 4. Then strength diminished from there and had to drop reps the rest of the way. Time for a deload.

After the dismal bench performance, I went light and easy on the floor presses.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Friday 10/6: Light Deads and stuff

Band Pullaparts: 30
Band Dislocations
Band Pulldowns: 30

Deadlifts: (conventional, beltless)
-- 135x10, 225x10, 315x10, 405x10

Chinups: 5x5

DB One Arm Row: 85 2x12

Bent Over Reverse Fly: 30 2x12

DB External Rotation: 10 2x12 (abducted, slow eccentric)

Had a massage yesterday and am still a little "tender" on the back-side, so didn't go to heavy on the deads. Plus, I haven't done them in just about a month.

On another note, my weight dropped below 240 for the first time in I think over a year. Not particularly trying to lose weight, but have been eliminating some extra crap in place of more nutritious snacks and trying to get more protein in.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Since my weight dropped a bit I figured I deserve the Twin Cheeseburger Deluxe Platter again at the diner tonight.


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THE GODFATHER wannabemuscular private msg quote post Address this user
Sunday 10/8: Legs and Triceps

Leg Press: 300x15, 400x15, 500x15, 600x15, 700 3x12

Calf Press on Leg Press: 400 5x15

Seated Leg Curl: 110x15, 130x12, 150x8, 110 2x12

Back Extension Machine: 150 3x12

Triceps Dip Machine: 170x20, 210x20, 230x20

Cable Triceps Pushdown: 70 3x12


I love a good leg press day. 109,370lbs total weight lifted today.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Wednesday 10/11: Squats

Band Pullaparts: 30
Band Dislocations

Squats: (beltless)
-- 135x10, 225x10, 315x5, 385x5 (final reps paused)
-- 425x3, 440 3x3, 335x15

Lying Leg Curl: 100 3x10

Leg Raises: 3x15


335x15 was absolute death. I actually got a fat guy cramp at the bottom of my ribcage at the end. I wish I had video'd it.

Hamms and Calves still are sore from Sunday. I'm not sure why DOMS was so bad this time, but it kept me light and easy on the leg curls today.

440x3 beltless:

#deathangel
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mikew private msg quote post Address this user
Quote:
Originally Posted by wannabemuscular
335x15 was absolute death


Yes but you survived. Incredible.

I'm not sure which would be worse...

335 x 15 or 315 x 20

Either one sounds like torture.

Triple at 440 is amazing. I notice that on rep 2 you time your inhale with your descent. That looks much smoother than the first rep where you inhale, pause, then squat.

Thoughts?
Post 184 • IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
@mikew Well, 315x20 equates to over 20lb increase in estimated 1 rep max compared to 335x15. Maybe I'll try that next time!

The breathing thing was not a conscious decision. It didn't feel any different either way.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Saturday 10/14: Deads and stuff

Band Pullaparts: 60
Band Dislocations
Band Pulldowns: 30

Deadlifts: (conventional, beltless)
-- 135x10, 225x10, 315x5, 405x5, 475x9.9**

Chinups: 3x6 (bodyweight 240lb)

DB One Arm Row: 85 3x12

Bent Over Reverse Fly: 30 2x12

DB External Rotation: 10 2x15 (on side, slow eccentric)

EZ Bar Curls: 75 2x15

Band Dislocations


475x9.9 Just couldn't quite lock out that 10th rep.

#slayer #herecomesthepain
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THE GODFATHER wannabemuscular private msg quote post Address this user
Wednesday 10/18: Squats

Band Pullaparts: 30
Band Dislocations

Squats:
-- 135x10, 225x10, 315x5, 385x3 (beltless, final reps paused)
-- 435x2, 465x2, 485x1, 505x1* (belt)
-- 315x20 (beltless)

Lying Leg Curl: 130 5x8

Leg Raises: 3x15


Had my sights on 525 tonight having doubled 495 a few weeks ago, but 505 went slowwww and I left it at that. It's still a small 5lb PR. Last time I hit 500 was 10/2015.

505x1:


315x20: (this one is for @mikew) #deathsquats


#pantera
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