Bobby Got Back ...

[bobmen10000]

SHB - tried to work on form. Attempted touch and go to 12" box. Apparently I need to go deeper than 12" to break (or even reach) parallel, me thinks my fat belly is getting in the way.

Belt Squats - 40 reps with 140 pounds, again tried using box. Felt funny on knees, changed stance. Still hate actual belt.

[bobmen10000]

Deadlift 365 3x3, 385x1, 405x1, 425x1, 455x1 (no straps PR) Based on advice I am considering using the Nuckols dead lift programs, planning to start next if so, although I might take it light next week, I haven't really taken a break in nearly 4 months - and foolishly have pushed the pr on deadlifts most of that time. Went ahead and went for PRs again. Singles felt fairly easy, tried for 465 and couldn't' get it past my ankles, actually tried twice. Weight felt fine but it just stopped, like a paused dl with no end in sight. Think it may have been partly mental but I was fairly beat. Also, based on the Nuckols program requirements, I fooled around with sumo up to 315 during warm up sets. Didn't really like it. Need a lot of practice as I have never attempted sumo above 225 until today.

Bench 225 4x3, 1x5 (AMRAP, I guess, didn't really feel it and stopped at 5, few more in the tank but my butt was starting to raise up) Felt tired but the weights were going up really fast the first few sets, explosively so which is not my m.o on any weight particularly 80%. Felt tight and had good leg drive. Started to grind by the end though, wish I had brought the slingshot to the gym - I need to build a platform in my basement gym so I can do all my workouts there.

I might look into using some of Baker's programs or BBM group coaching- if the feedback is good on the latter, that might be very helpful for form checks.

[bobmen10000]

Bench 215 3x5; Slingshot 235 2x3, 1x8 (AMRAP). Felt really easy on regular and SS sets, tried to control the eccentric, seems to be slowly improving.

Safety Bar Squat 225 3x5; Belt Squat 160 8x5 - Squats felt okay, depth may have been better; Belt Squat felt much better after taking off shoes, I did use the box for a few sets as well, considering going barefoot the next few sessions.

[bobmen10000]

Deadlift 4x3 365; SGDL 315 2x3; Sumo 315 1x2. Yawned uncontrollably before my set, yawned during the sets, yawned after the sets. Very tired. Didn't want to go home so finished with sleepy leg presses, lat pulldowns and seated calf raises.

Need to rest, sleeping 4 hours a night isn't cutting it. Bloodborne is free with PS Plus tomorrow, I think, so probably not going to sleep this weekend either.

[bobmen10000]

Fat Boy Circuit Training: 10x, 8x, 6x, 4x, 4x (10y distance back&forth carries & sled) - Kettlebell Press; 62lb Kettlebell Swings; Farmers Carries Small Handle (40lbs only); Squat & Row Sled & Rope Sled Pulls; Ball Slams; Did Some Box Step-Ups at the end.

Felt like shit but can't sleep due to girlfriend's teenage daughter jumping like a crack addict upstairs above my bed. She never sleeps; she never stops jumping/hopping. Off to walk my little brother's giant puppy because he is a moron and "unable" to for a week. I need a vacation.

[bobmen10000]

Swiss Bar Bench - 185 3x3 (using outer then inner neutral handles), 205 3x3 (using outer then inner neutral handles);

Slingshot - 225x5, 235x5, 245x5, 265x3, 300x2 (new pr)

Don't like using the swiss bar, being unstable makes my bar path very wonky and I have difficulty racking, 185 feels like 245.

Slingshot felt really easy overall. The last two sets were ego lifts, I guess. The first rep of each was a little rough, though I focused on a slow and steady eccentric, with the slingshot helping with the concentric movement/bounce. 300x2 was much easier than I expected, I don't use RPE but if I was going to based on what I remember from the charts, I would call it an RPE 8.5 to 9. Felt good holding 300 lbs in my hands for the first time. If I don't get too stupid with 90%+ work, should be able to hit 300 by my birthday at the end of June.

Squat HB - shitshow per the usual. Not sure what the rep schemes were, was trying to clean up form and went back and did singles, doubles and triples then repeated to compare results via video. Did at least 15 reps of 225 and about the same for 275. Still needs a lot of work.

Belt Squat Machine - 160 8x5 (half of the set using 12" box.) Getting used to groove, machine is not level, probably my floor, need to weigh down the back else it will slide if I sit too far back, probably a good cue not to sit so far back.

[bobmen10000]

Deadlift 365 1x4, 2x3; 405 1x2. Pendlay Rowes 135 3x5

Pinched my left palm when sliding the plates on for warm ups. Bleed a lot. Asked the attendant for a band aid and assured him I would use straps. Bled through the band-aid. I don't like blood, particularly my own*. Should have left. The goal was 365 3x4, 405 1, 1, 1, 1,1. Didn't happen. I am an idiot. And that guy who bleeds on the bar. At least it wasn't my shins or a torn callous. Spent a few minutes wiping down the bar down with disinfectant - I am not an animal, just an idiot.

*fun fact: I am an O Negative, Universal Donor. I don't give blood because I am 1) Selfish 2) Prone to passing out when seeing my precious life juices leaving my body and exposing my essence to the mortal coil.

[bobmen10000]

Bench 225 3x5, 245 1x5.
Belt Squat 180l ??? (Spent an hour trying to adjust the machine and the belt, finally found a comfortable setting with belt loop and think the machine is properly set. Did a lot trying to find a comfortable setting. Lets say 40+.)

[bobmen10000]

Trap Bar Deadlift 320 3x3

SBS 135 3x5; Belt Squat 7x5 180, 2x10 230

Resetting squat, both high bar and safety bar, to 135, will add 10 lbs per session and see how it goes. Focusing on form. TBDL were much more difficult than I remember, thought they would be easier.

[bobmen10000]

Bench 205 5x6; Slingshot 225x3, 235x3, 245x3, 255x3

Kettlebell Rows 3x10

Bench and Slingshot felt solid. Eccentric has really improved on bench with sub-80% weight, hope it carries over to heavier sets.

[bobmen10000]

SBS 3x5 145; Belt Squat 230 7x5, 280 1x5

Need to find a more level surface, I am feeling the burn in my knees because of the belt squat positioning; otherwise, arthritic knees aside, fairly easy and mundane workout. May incorporate Greyskull AMRAP progression on next squat set. New front squat axel bar is to arrive next week as well, looking forward to using it as new warmup routine.

[Jay870]

I'd be interested to see your belt squat setup some time.

[bobmen10000]

I'd be interested to see your belt squat setup some time.

I will take some pictures next time I am in the home/shop/dungeon gym.

[bobmen10000]

Deadlift 365 3x2, 385 3x1, 405x1, 415x1, 425x1, 435x1
Bench 205x3, 215x3, 225x3, 235x2, 245x2, 255x2, 225x5
Pendlay Rows 135x1, 155x2
Deadlift felt alright, difficult with work capacity, wanted to do 3x3 on 365 and 385, that wasn't going to happen, opted to be stupid and push heavy singles.

Bench was easy, especially considering it is my third session of the week and much more volume than I am normally accustomed to. Think my butt was rising up too much off the bench on the doubles but can't be sure. It was likely close; wanted to ask the guy next to me doing dumbbell presses but based on my soaking wet shirt, disheveled hair and very heavy breathing opted not to - to be fair, I resembled one of the people living under the stairs save I was not malnourished and had in fact eaten the other people under the stairs and was now the sole person under the stairs.

[bobmen10000]

Bench 225 4x3, 1x8 (AMRAP); Slingshot 275x3; 305x0

Bench felt decent, missed on my breathing (the part about not breathing like a cow on the eccentric) during the AMRAP set or I could have done quite a bit more, left a few in the tank and burped up air and Coke Zero.

Slingshot was me being stupid, need to use it for volume and not going too heavy, with that said: 275 felt easy, 305 felt heavy (duh) and I lost all tightness and subsequently foot drive near the end of the eccentric. Slingshot doesn't do very much when the bar is sitting on your chest for a 3+ count, managed to muscle it up a few inches then fail, somewhere I found the inner strength to butt hump the weightit up over half way then failed again. Lucky I didn't hurt myself or be impregnated by the bench.

[augeleven]

one of the people living under the stairs save I was not malnourished and had in fact eaten the other people under the stairs and was now the sole person under the stairs.

thats the sequel, right?

[bobmen10000]

one of the people living under the stairs save I was not malnourished and had in fact eaten the other people under the stairs and was now the sole person under the stairs.

thats the sequel, right?

Gluttonous person under the stairs with nebulous training practices is a bit long but would be the most accurate title.

[bobmen10000]

Front Squats (using black widow front squat (axle) bar: No fucking clue what I was doing with these. Had a plan, didn't go according to. Did at least 40 reps using 75 pounds and another 15 or so with 115 pounds. This bar was supposed to make the front squat easier, thus far it has not been a resounding success - did manage to get depth though I spent an hour and tried a seemingly endless array of positioning on my delts, in front of my delt, ended up doing really messed up zercher squats with the bar settling on my biceps in more than a few cases. I assume it is because of forward tilt although I had trouble getting the bar to settle with no weights and my back bent back. My delts are likely deformed.

Will do SSBs tomorrow along with belt squats.

[bobmen10000]

Slept like 8 hours in two days, which includes frequent naps interrupted by a hopping teenager - short story, not terribly entertaining but very disruptive to my sleep. With that said, I skipped squats yesterday and did bench plus silly bullshit today Or tried to...

Bench 225 4x5; Slingshot 225x3, 235x3, 245x3, 255x3

Superset Hexbar DL & Belt Squat (320x3; 230x5)x3

I am tired. Too tired to sleep, will likely play Bloodborne instead even if it is not as much fun as Dark Souls and I suck at parrying with a gun; who the fuck parries with a bullet other than Neo and Christian Bale in Equilibrium. Planning on signing a lease for a new business location tomorrow, will be leaving my old building after nearly 8 years. I still blame the hyperactive teenager and shitty gun mechanics for my less than desirable nocturnal patterns; however, truth be told, stress is probably to blame too.

[bobmen10000]

Warm up 115 4x5 Front Squat/Zercher Squat monstrosity with Axle Bar
SBS 4x5 155
Belt Squat 230x10, 250x10, 340x5, 250x10

Hitting depth much better, still having trouble staying tight and my knees tend to go where they please, using the hip band does help.

Belt squat at 340 was really hard. It is difficult for me gauge how tough these are relative to other movements - it is a leverage machine with the plates more towards me so in theory it should be comparable to a regular squat - or at least that is what Wenning claims with his machine which (my) Edge Fitness setup patterns itself after. I can say it is much more difficult than doing 450 on the two leg presses at my regular gym - years ago I would regularly do 600+ pounds on the leg press for multiple sets of ten, then a couple years ago I tried to do a 135 pound squat. Carryover zelch, thus my comparison is flawed so ignore everything previous written.