Bobby Got Back ...

[bobmen10000]

CGBP
1x6x225
1x8x225
1x9x225
1x7x225

larsen cgbp
1x9x225@10 - much harder than I expected or intended, figured 10 would be doable. Finished bench in about 20 minutes.

pull aparts
4x10

consecutive series 4x
lat puldown supine light
x10
leg extension
x10
leg curls
x10
overhead triceps extension
x10

[bobmen10000]

Deadlift
1x1x315
1x1x405
1x1x455
1x1x505
4x3x315
1x5x315

Sled forward drag, no breaks
10x60ft

Circuit, no breaks
Triceps rope pushdown
2x10
1x25
Machine fly
2x10
1x15

[bobmen10000]

cgbp
4x3x225
2x5x225

machine fly
3x15
triceps rope pushdown
3x15

lat pulldown fat bar
3x10

sled forward drag
6x60 ft
4x60 ft (heavier weight, probably too heavy)

[bobmen10000]

squat- moderate to keep it fresh for Saturday meet
2x1x235
2x2x335
2x1x335
1x1x385

Concentric moved great on 385.

[bobmen10000]

meet recap
numbers below, actual report is at the bottom and a little long to read/state of the union to myself.

squat
400 - good
450 - bad
450 - bad but not really because I hit depth, even managed my little butt dip at the bottom for an extra 1 or 2 before popping up like a demented jack in the box.

bench
325 - easy
345 - harder than expected
365 - failed due to butt lift, still very happy with lift as I almost turned it into a pin press from my chest, lost all momentum and tightness.

deadlift
505 - easyish
535 - not hard
555 - looked hard on review, didn't feel terrible after I got it off the ground, second best dl ever.



I haven't followed a program - strict or otherwise - for a long time and while these numbers aren't overall my all-time best, I am absolutely stronger now than anytime before. Going to focus on losing weight for the next few months as I am way too fat, even though the trt has seemingly had some recomposition effects and I likely am carrying a decent amount more lean body mass than 9 months ago based on measures, how my clothes fit and gross vein popping in arms and legs.


Bench was about what I expected. Did not time the liftoff very well to be honest. used to using monolifts and having an actual person was a little different. 365 was doable without the butt lift but I lost control a bit on the descent and it is a difficult to reset from the bottom. Still, I am pleased and when/if I do another meet like event, I am going to practice lift offs with someone - also need to incorporate more bench daddy/slingshot work to get used to holding heavier weights at the top.

Deadlift was better than expected. The meet took about 8 hours and I am not used to being in a hot gym for that long, was very tired at the end. And I don't really train deadlift anymore, which I need to rectify. Form still likely sucks but this is probably my best deadlift performance all things considered.

I am still pissed about squats. I could have squatted 500 lbs on Saturday, the 450 (high or not) concentric moved better than 315 in training. I am counting it btw, judges were nice but they were calling super wide squats that were higher than mine as good lifts. I am 100% sure I hit depth based on the judging, pissed I couldn't have tried for more really. Almost let it ruin my day, which is stupid and petulant as 1) wasn't going to win anything with 50 or 100 extra pounds anway and 2) I do this shit for fun. New personal rule: if a lift looks good on video review, I am counting it, judging be damned.

I will likely do a "real" full meet sometime next spring or summer and probably a gym meet or two in the meantime. I need to get on a proper program or hire a coach again because: while I rather enjoy just doing my own thing and only hit the sbd 1x a week or 2x per 10 days, I need to do more actual specific training to set some prs. Only 20 lbs from hitting my main goal of 100 lbs over bodyweight bench. Assuming I am able to lose some weight and not completely lose bench gains, that may be doable in the foreseeable future.

[bobmen10000]

overhead press
1x3x135
3x5x155
1x2x185
1x5x135
triceps rope pushdown
5x10
pull aparts band
5x10

sled drag
6x60ft
4x60ft

Hammer Curls ascending and descending weights
50 reps (to near failure)

[bobmen10000]

manta ray squat
3x3x315
high bar
2x3x315
1x1x365
1x1x415 -PR i think for high bar

leg press myrorepish
10, 7, 7, 6

was going to do other stuff but I was pretty fatigued, perhaps more mentally than physically. day 3 of my "diet" and eating 1500 or less calories is different, been a while since I went that low for 72 hours. here is to day 4.

[bobmen10000]

Cgbp
3x5x225
Cgbp Larsen
1x5x225

Machine fly
5x10
Seated row
5x10
Triceps rope pushdown
5x10

Feel like shit, need food.

[bobmen10000]

deadlift
5x2x315
1x2x365
2x2x415
1x3x415

sled drag
10x60ft

[bobmen10000]

cgbp
5x5x230
lat pulldown
5x10
pull aparts band
5x10

circut:
leg curl
3x10
leg extension
3x10
sled row
3x30ft
sled push
3x30ft

[bobmen10000]

ohp
1x5x135
2x5x155
1x4x155@9
1x5x135

triceps pushdown
3x10

No real energy, eating so little (for me) is having some effects on energy and/or strength, although my legs feel great waking around, best they have felt in years.

[bobmen10000]

Circuit
3x10 of the following
Lat pulldown fat bar
Machine flies
T bar row

Hammer curl
50+ reps to failure

Sled push
10x50ft

[bobmen10000]

deadlifts with bands (bartos pr platform)
1x5x145 - micro blue bands
2x5x195 - micro blue bands & doubled up orange bands
2x5x245 - micro blue bands and doubled up orange bands

No idea how to calculate band tension just wanted to try out the used pr platform I picked up a while back. 245 with the blue and orange band was fairly difficult for 5s, I would guess 75 to 125 pounds of tension. Never really used bands before and am not sure how the pr platform corresponds to the normal use of band pegs on a dl platform.

lat pulldown wide
3x10
leg curls
3x10
leg extensions
3x10
face pulls
3x10

[bobmen10000]

cgbp
5x5x235
1x5x255
1x4x275@9ish

sled pulls
10x60ft

[bobmen10000]

high bar manta ray squat
6x2x315
3x1x365 (no manta)
pendlay row
3x7x225 - too hard
leg press - myorepish
10, 7, 5, 5, 7
curls - ascending & descending weights
70+ reps to failure

[bobmen10000]

deadlifts
2x5x325
deadlift pr platform with blue mini band
5x1x325+band
These sucked ass, could barely lock out at the top, I need a luggage scale to check band tensions because there is no way these are only 50 to 60 lbs at the top.

cgbp supersetk
1x5x240
1x5x250
1x5x260
1x5x270
lat pulldown wide
5x10
face pulls purple band
5x10
pull aparts band red
5x10

[bobmen10000]

continious circuit 4x
machine flies
x10
seated row
x10
triceps rope pushdown
x10
hammer curl
x10

sled drag - moderate to heavy - 220+ lbs
12x60ft - no breaks

[bobmen10000]

ohp
1x5x135
1x5x145
1x5x155
2x2x185

pendlay rows
4x5x225

cable flys
3x10
assisted pullups
12 reps

hammer curls to failure 55 reps

[bobmen10000]

bench
1x3x245
1x6x245
1x3x245
1x6x245@nothing
1x3x265
1x6x265@10
1x3x265
1x6x265@8
Didn't take long enough breaks between sets, was averaging about a minute so fatigue took a toll, me thinks. Don't think 265 would have been too bad had I rested a few more total minutes.
pull aparts
8x10

banded flys
3x15xblack band
superset with
sled drag
3x4x60ft

Behind the Back Wrist Curls
2x10xbar
2x15xbar
no idea if I did these right, Proprioception is not my thing but my forearms were cramping so I assume that is good.

Letting hanley do my programming again for bench and squat, we shall see what heights I will reach. and he gets to see in my underwear for the occassional "squat" video, everyone wins.

[bobmen10000]

2-count pause bench (feet elevated optional)
5x4x245 - feet up/larsen
overshot the prescribed RPE...maybe. I took too much time for a couple sets bullshitting with
the gym owner so wasn't a little cold. Sets were not too hard regardless if a little
closer to 7 or 8 for the middle sets.

1-arm DB OHP
3x8x35
Reverse Fly
3x12x15