Bobby Got Back ...

[bobmen10000]

Tempo Pause Bench
3-4 second eccentric, 1-2 second pause, normal concentric speed

Squat to Box 14"
3x3x305

[bobmen10000]

(tuesday feb 21 2023)

2 board bench
1x3x325
3x3x300

leg extensions to supernova burn
4x10

pushdown band black
4x20
band pull aparts
4x15

pec fly machine
4x10

aborted attempts at pullups - assisted and otherwise
15x0 - may have torn something in my forearm but it appears the popping sensation & noise was the audible gasp & physically manifested disgust of the universe at my pathetic strength.

[bobmen10000]

Friday Feb 25
bench
1x4x295
2x4x265
I expected the top set to be higher but I also think that readjusting to using the monolift attachments was a factor. By the last set of 265 the weight flew up with no pain; however, it was a little wonky and painful for the preceding sets and warmup.

high box squat 18"
4x3x315
I couldn't use the safeties due to my grip being so wide that I hit them with my arms, opted for high box squats.

leg extensions moderate
3x10
lat pulldowns wide & light
3x10

pull aparts
4x115
face pulls purple
4x10

Tuesday Feb 28
Bench
1x3x245
1x3x265
1x3x275
1x3x295
1x5x315@8-to-9
1x3x335@9.5 - overshot it a bit

[bobmen10000]

bonus day/gf wanted to go do cardio at the ymca
ohp
4x5x135
2x3x155
fatter and stronger guy than me said I should use a lacrosse ball on my shoulder as the bar was coming down uneven in the rack position - he offered to let me use his. I thanked him and said no thanks as I only have balls for myself.

did some other dumb stuff.

[bobmen10000]

Larsen Press
1x4x225
1x4x245
1x4x275
1x4x300 (shown)
Cgbp Larsen
1x10x225

18" Box Squat
4 x 3 @ 320-325
3x3x335
I was done after 3 sets. Acid reflux for the loss.

[bobmen10000]

Haven't updated for a while, my dad has bounced between doctors and hopspitals largely due to a couple medical mistakes. He is a tough old sob though, 83 years young. I have been lifting infrequently, hope to start posting semi-regularly.

Bench
1x4x235
1x6x235
1x8x235
1x4x245
1x6x245
1x8x245
Larsen wide grip 2 board aka stupid shit aka triceps burnout
1x10x225

pull aparts band
6x10
pushdown black band
6x20

1/2 ROM Squat
Ssb
5x5x245

[Hardartery]

Haven't updated for a while, my dad has bounced between doctors and hopspitals largely due to a couple medical mistakes. He is a tough old sob though, 83 years young. I have been lifting infrequently, hope to start posting semi-regularly.

Bench
1x4x235
1x6x235
1x8x235
1x4x245
1x6x245
1x8x245
Larsen wide grip 2 board aka stupid shit aka triceps burnout
1x10x225

pull aparts band
6x10
pushdown black band
6x20

1/2 ROM Squat
Ssb
5x5x245

That sounds like my near future, I feel you man.

[bobmen10000]

nothing burger

circuit x3
lat pulldown supinate light
x10
cable curl
x10
pec dec fly
x10

moderate to heavy lat pulldown supinate
3x10

[bobmen10000]

2-board bench
1x2x325
2x3x325
1x4x325@9 (hard)
pull aparts
4x15

Sleds
continious
8x30 - on odd sets I did x10 leg extensions moderate weight

[bobmen10000]

Triceps rope pushdowns myorep
20, 10, 7, 5
Hammer curls ascending descending weight 10, 15, 20, 30
72 reps

Infinity rope pulls 1min on, 1min off
3x

[bobmen10000]

Bench
1x1x340@8.5
2x4x280
2x6x280
Planned on following workout but jr national champion powerlifter egged me on. I didn't really feel that fatigued to be honest, figured my e1rm is 360 to 365.

sled drags sprint
10x30 yards

[bobmen10000]

Larsen Press
3x3x285
1x5x285
wide grip larsen
1x10x225
pull aparts
4x15
green band pushdowns
4x20

touch to 16" box SSBs
1x1x335
3x5x245

[bobmen10000]

2-Board Bench
3x2x315
1x3x335
1x10x275

Leg Extensions
4x15 - superset with triceps rope pushdown 4x10