Daily training. Annual improvements.
Moderator: Chebass88
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Re: Fuck lifting. From here on out, this my couch to 5k log.
Monday Night
Main
Ssb Squat: 240 x 6 x 6
Bench: 240 x 6 x 6
Bench: 225 x 6 x 6
T-Bar Rows (wide grip): 210 x 6s x 8r
Aux
Psoas Curls: 60 x 5s x 6r
Scapular Chins: 5s x 14r
Reverse Hyper: 160 x 5s x10r
Tonnage
Ssb Squat: 8,640
Bench: (8,640 + 8,100) = 16,740
T-Bar Rows: 10,080
---------------------------------------------------
Total: 35,660
#######################
Went light to keep Tonnage and Volume high with limited time.
Main
Ssb Squat: 240 x 6 x 6
Bench: 240 x 6 x 6
Bench: 225 x 6 x 6
T-Bar Rows (wide grip): 210 x 6s x 8r
Aux
Psoas Curls: 60 x 5s x 6r
Scapular Chins: 5s x 14r
Reverse Hyper: 160 x 5s x10r
Tonnage
Ssb Squat: 8,640
Bench: (8,640 + 8,100) = 16,740
T-Bar Rows: 10,080
---------------------------------------------------
Total: 35,660
#######################
Went light to keep Tonnage and Volume high with limited time.
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Re: Fuck lifting. From here on out, this my couch to 5k log.
Tuesday
Bike: 25 minutes
Bike: 25 minutes
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Re: Fuck lifting. From here on out, this my couch to 5k log.
Wed 07 Dec 2022
Main
Trap Bar Deads: 400 x 6s x 5r
Bench: 250 x 8s x 5r
T-Bar Rows (close grip): 210 x 6s x 8r
Aux
Reverse Hyper: 160 x 5s x 10r
Tonnage
Trap Bar Deads: 12,000
Bench: 10,000
T-Bar Rows: 10,080
--------------------------------------
Total: 32,080
#################
Couldn't start workout till 9pm. F!
I have an irrational desire to buy another barbell, just for benching. Makes zero sense. Idk.
Benching 250 was lighter than I would have liked. Upside is that it allowed me to keep bar speed high and rest periods short. (This is actually true for all the weight and rep schemes chosen tonight.)
Main
Trap Bar Deads: 400 x 6s x 5r
Bench: 250 x 8s x 5r
T-Bar Rows (close grip): 210 x 6s x 8r
Aux
Reverse Hyper: 160 x 5s x 10r
Tonnage
Trap Bar Deads: 12,000
Bench: 10,000
T-Bar Rows: 10,080
--------------------------------------
Total: 32,080
#################
Couldn't start workout till 9pm. F!
I have an irrational desire to buy another barbell, just for benching. Makes zero sense. Idk.
Benching 250 was lighter than I would have liked. Upside is that it allowed me to keep bar speed high and rest periods short. (This is actually true for all the weight and rep schemes chosen tonight.)
- DCR
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- Location: Louisiana / New York
- Age: 45
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- Registered User
- Posts: 5126
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Fuck lifting. From here on out, this my couch to 5k log.
-
- Registered User
- Posts: 5126
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Fuck lifting. From here on out, this my couch to 5k log.
Saturday Morning (fuck morning lifting)
Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 260 x 5 x 5
Bench: 260 x 5 x 5
Bench: 230 x 6 x 6
T-Bar Rows (wide grip): 210 x 5s x 8r
Aux
Scapular Chins: 5s x 14r
Reverse Hyper: 160 x 5s x 10r
Tonnage
Ssb Squat: (4,500 + 6,500) = 11,000
Bench: (6,500 + 8,280) = 14,780
T-Bar Rows: 8,400
βββββββββββββββββββββ-
Total: 34,180
###############################
Felt weak, but also rested. Confused.
Then I realized I was lifting in the morning, which Iβm not used to. Think thatβs it.
Upper back is way stronger than before I bought my T-Bar Row. I can now say with confidence that my upper back is not the weak link in my dogshit bench press.
Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 260 x 5 x 5
Bench: 260 x 5 x 5
Bench: 230 x 6 x 6
T-Bar Rows (wide grip): 210 x 5s x 8r
Aux
Scapular Chins: 5s x 14r
Reverse Hyper: 160 x 5s x 10r
Tonnage
Ssb Squat: (4,500 + 6,500) = 11,000
Bench: (6,500 + 8,280) = 14,780
T-Bar Rows: 8,400
βββββββββββββββββββββ-
Total: 34,180
###############################
Felt weak, but also rested. Confused.
Then I realized I was lifting in the morning, which Iβm not used to. Think thatβs it.
Upper back is way stronger than before I bought my T-Bar Row. I can now say with confidence that my upper back is not the weak link in my dogshit bench press.
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- Posts: 5126
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Fuck lifting. From here on out, this my couch to 5k log.
Monday 12 DEC 22
Bike Erg: 48 Minutes
Worked late. Messed up schedule. Monday lifting moved to tomorrow.
Bike Erg: 48 Minutes
Worked late. Messed up schedule. Monday lifting moved to tomorrow.
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- Joined: Mon Sep 25, 2017 12:54 pm
Re: Fuck lifting. From here on out, this my couch to 5k log.
Tuesday Night Lifting
Main
Ssb Squat: 240 x 5 x 5
Bench: 260 x 5 x 5
Bench: 230 x 6 x 6
T-Bar Rows (wide grip): 210 x 5s x 8r
Aux
Scap Chins: 5s x 14r
Hanging Knee Raise: 5s x 10r
Reverse Hyper: 160 x 5s x 10r
Tonnage
Ssb Squat: 6,000
Bench: (6,500 + 8,280) = 14,780
T-Bar Rows: 8,400
βββββββββββββββββββ-
Total: 29,180
###############}}}}##########
Passing a kidney stone. Minimal pain while lifting, but back felt weird when squatting. So I kept squatting super light.
Main
Ssb Squat: 240 x 5 x 5
Bench: 260 x 5 x 5
Bench: 230 x 6 x 6
T-Bar Rows (wide grip): 210 x 5s x 8r
Aux
Scap Chins: 5s x 14r
Hanging Knee Raise: 5s x 10r
Reverse Hyper: 160 x 5s x 10r
Tonnage
Ssb Squat: 6,000
Bench: (6,500 + 8,280) = 14,780
T-Bar Rows: 8,400
βββββββββββββββββββ-
Total: 29,180
###############}}}}##########
Passing a kidney stone. Minimal pain while lifting, but back felt weird when squatting. So I kept squatting super light.
- augeleven
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- Age: 43
Re: Fuck lifting. From here on out, this my couch to 5k log.
Man. That sounds awful.
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- Joined: Mon Sep 25, 2017 12:54 pm
Re: Fuck lifting. From here on out, this my couch to 5k log.
Thursday Lifting
Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 240 x 5 x 5
Bench: 265 x 5 x 5
Bench: 230 x 6 x 6
T-Bar Rows (wide grip): 210 x 5s x 8r
Aux
Scapular Chins: 5s x 14r
Reverse Hyper: 160 x 5s x 10r
Tonnage
Ssb Squat: (4,500 + 6,000) = 10,500
Bench: (6,625 + 8,280) = 14,905
T-Bar Rows: 8,400
βββββββββββββββββββββ-
Total: 33,805
###############################
Read the thread here on bench grip. Motivating. Especially Hanleyβs advice for close-grip, weak-chested benchers who fail at the bottom to do half reps for chest hypertrophy.
βThatβs me!β I thought.
So I planned on doing some half reps after my regular benching. Except there was a problem. My chest and triceps both got tired from my regular bench work. So Iβm not especially weak chested. I think my chest and triceps are equally weak. Iβm just generally weak, so no niche work is needed yet.
I ended up not doing any additional chest work.
I tried axe throwing today. F itβs fun.
Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 240 x 5 x 5
Bench: 265 x 5 x 5
Bench: 230 x 6 x 6
T-Bar Rows (wide grip): 210 x 5s x 8r
Aux
Scapular Chins: 5s x 14r
Reverse Hyper: 160 x 5s x 10r
Tonnage
Ssb Squat: (4,500 + 6,000) = 10,500
Bench: (6,625 + 8,280) = 14,905
T-Bar Rows: 8,400
βββββββββββββββββββββ-
Total: 33,805
###############################
Read the thread here on bench grip. Motivating. Especially Hanleyβs advice for close-grip, weak-chested benchers who fail at the bottom to do half reps for chest hypertrophy.
βThatβs me!β I thought.
So I planned on doing some half reps after my regular benching. Except there was a problem. My chest and triceps both got tired from my regular bench work. So Iβm not especially weak chested. I think my chest and triceps are equally weak. Iβm just generally weak, so no niche work is needed yet.
I ended up not doing any additional chest work.
I tried axe throwing today. F itβs fun.
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- Joined: Mon Sep 25, 2017 12:54 pm
- cgeorg
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- Location: Pittsburgh, Pa. 39yo
- Age: 40
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- Registered User
- Posts: 5126
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Fuck lifting. From here on out, this my couch to 5k log.
2 handed! My main priority (as an uncoordinated person) was not to amputate anyone.
Maybe next time, armed with a little more confidence, Iβll try one handed. Some people have their own personal axes they bring.
How much harder is 1 handed?
- cgeorg
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- Location: Pittsburgh, Pa. 39yo
- Age: 40
Re: Fuck lifting. From here on out, this my couch to 5k log.
I'd say it was the same difficulty, but felt much more badass.
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Re: Fuck lifting. From here on out, this my couch to 5k log.
Saturday 17 Dec 2022
Main
Ssb Squat: 260 x 5 x 5
Bench: 265 x 5 x 5
Bench: 230 x 6 x 6
T-Bar Rows (close grip): 210 x 5s x 8r
T-Bar Rows (wide grip): 185 x 5s x 10r
Ssb Good Mornings: 150 x 5s x 8r
Aux
Scap Chins: 5s x 14r
Reverse Hyper: 160 x 5s x 10r
Tonnage
Ssb Squats: 6,500
Bench: (6,625 + 8,280) = 14,905
T-Bar Rows (8,400 + 9,250) = 17,650
Ssb Good Mornings: 6,000
ββββββββββββββββββββββ-
Total: 45,055
################################
Was great to get in some wide grip t bar rows and SSB good mornings. The SSB GMs let me pretend Iβm still closing in on my 600 deadlift.
Went easy on squats so I could bike in a little less discomfort later.
Happy weekend to all.
Main
Ssb Squat: 260 x 5 x 5
Bench: 265 x 5 x 5
Bench: 230 x 6 x 6
T-Bar Rows (close grip): 210 x 5s x 8r
T-Bar Rows (wide grip): 185 x 5s x 10r
Ssb Good Mornings: 150 x 5s x 8r
Aux
Scap Chins: 5s x 14r
Reverse Hyper: 160 x 5s x 10r
Tonnage
Ssb Squats: 6,500
Bench: (6,625 + 8,280) = 14,905
T-Bar Rows (8,400 + 9,250) = 17,650
Ssb Good Mornings: 6,000
ββββββββββββββββββββββ-
Total: 45,055
################################
Was great to get in some wide grip t bar rows and SSB good mornings. The SSB GMs let me pretend Iβm still closing in on my 600 deadlift.
Went easy on squats so I could bike in a little less discomfort later.
Happy weekend to all.
-
- Registered User
- Posts: 5126
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Fuck lifting. From here on out, this my couch to 5k log.
Wed 21 Dec 2022
Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 240 x 6 x 6
Bench: 265 x 5 x 5
Bench: 230 x 6 x 6
T-Bar Rows (close grip): 210 x 6s x 8r
Aux
Scapular Chins: 5s x 14r
Reverse Hyper: 160 x 5s x 10r
Tonnage
Ssb Squat: (4,500 + 8,280) = 12,780
Bench: (6,625 + 8,280) = 14,905
T-Bar Rows: 10,080
ββββββββββββββββββββββ
Total: 37,765
################################
Havenβt been logging my cardio consistently, but it continues to, like my lifting, glacially improve.
Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 240 x 6 x 6
Bench: 265 x 5 x 5
Bench: 230 x 6 x 6
T-Bar Rows (close grip): 210 x 6s x 8r
Aux
Scapular Chins: 5s x 14r
Reverse Hyper: 160 x 5s x 10r
Tonnage
Ssb Squat: (4,500 + 8,280) = 12,780
Bench: (6,625 + 8,280) = 14,905
T-Bar Rows: 10,080
ββββββββββββββββββββββ
Total: 37,765
################################
Havenβt been logging my cardio consistently, but it continues to, like my lifting, glacially improve.
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- Registered User
- Posts: 5126
- Joined: Mon Sep 25, 2017 12:54 pm
Re: Fuck lifting. From here on out, this my couch to 5k log.
Friday Lifting 23 Dec 2022 (Higher Volume Day)
Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 250 x 5 x 5
Bench: 265 x 5 x 5
Bench: 230 x 9s x 5r
T-Bar Rows (wide grip): 210 x 7s x 8r
Aux
Scapular Chins: 5s x 15r
Reverse Hyper: 160 x 5s x 10r
Tonnage
Ssb Squat: (4,500 + 6,250) = 10,750
Bench: (6,625 + 10,350) = 16,975
T-Bar Rows: 11,760
ββββββββββββββββββββββ
Total: 39,485
###############################
I have a bad track record with lifting goals.
And I think 1RM goals are dumb bc they incentivize you to do dumb things.
All that said, hereβs a short term 1RM goal: I will join @Renascent in the 320 bench club before the year is out.
I had an extra barbell. Not a great one. It was the chrome one that comes for free with the Dickβs Sporting Goods 300lb weight set. I put it on FB Market for $40. It was unused.
Over 30 responses in a day. 3 no shows. Not like they just ghosted, worse. At the last minute theyβd say something like βCan I pay you $20 instead of $40? And can you deliver it to my house 45 minutes away?β
Ended up βsellingβ it to a super young firefighter. Right out of school. I just gave it to him, no money, bc I could immediately tell he was starting out in life and at a point where $40 meant more to him than me. He was beyond thankful, super polite.
This probably doesnβt sound like a big deal or something worth writing about. And for most people, probably isnβt. But itβs already a great Christmas for a boring fuck like me.
Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 250 x 5 x 5
Bench: 265 x 5 x 5
Bench: 230 x 9s x 5r
T-Bar Rows (wide grip): 210 x 7s x 8r
Aux
Scapular Chins: 5s x 15r
Reverse Hyper: 160 x 5s x 10r
Tonnage
Ssb Squat: (4,500 + 6,250) = 10,750
Bench: (6,625 + 10,350) = 16,975
T-Bar Rows: 11,760
ββββββββββββββββββββββ
Total: 39,485
###############################
I have a bad track record with lifting goals.
And I think 1RM goals are dumb bc they incentivize you to do dumb things.
All that said, hereβs a short term 1RM goal: I will join @Renascent in the 320 bench club before the year is out.
I had an extra barbell. Not a great one. It was the chrome one that comes for free with the Dickβs Sporting Goods 300lb weight set. I put it on FB Market for $40. It was unused.
Over 30 responses in a day. 3 no shows. Not like they just ghosted, worse. At the last minute theyβd say something like βCan I pay you $20 instead of $40? And can you deliver it to my house 45 minutes away?β
Ended up βsellingβ it to a super young firefighter. Right out of school. I just gave it to him, no money, bc I could immediately tell he was starting out in life and at a point where $40 meant more to him than me. He was beyond thankful, super polite.
This probably doesnβt sound like a big deal or something worth writing about. And for most people, probably isnβt. But itβs already a great Christmas for a boring fuck like me.
- Renascent
- Desperado
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- Age: 39
Re: Fuck lifting. From here on out, this my couch to 5k log.
Definitely sounds like the kind of win I would've appreciated, especially at that stage of life.hector wrote: βFri Dec 23, 2022 12:34 pmEnded up βsellingβ it to a super young firefighter. Right out of school. I just gave it to him, no money, bc I could immediately tell he was starting out in life and at a point where $40 meant more to him than me. He was beyond thankful, super polite.
This probably doesnβt sound like a big deal or something worth writing about. And for most people, probably isnβt. But itβs already a great Christmas for a boring fuck like me.
- SnakePlissken
- Registered User
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- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Fuck lifting. From here on out, this my couch to 5k log.
Same dude. I remember when I had to work like 6 hours to earn that much money at pizza hut. That dude's grateful.Renascent wrote: βFri Dec 23, 2022 3:31 pmDefinitely sounds like the kind of win I would've appreciated, especially at that stage of life.hector wrote: βFri Dec 23, 2022 12:34 pmEnded up βsellingβ it to a super young firefighter. Right out of school. I just gave it to him, no money, bc I could immediately tell he was starting out in life and at a point where $40 meant more to him than me. He was beyond thankful, super polite.
This probably doesnβt sound like a big deal or something worth writing about. And for most people, probably isnβt. But itβs already a great Christmas for a boring fuck like me.
- DCR
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- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: Fuck lifting. From here on out, this my couch to 5k log.
What I said on the 2023 goals thread. I do enough dumb things generally without further incentivization.
Sigh.
It does. Youβre a good dude, Hector.