You Better, You Better, You Bet.

[lehman906]

That sounds awesome lifting with your daughter.

I’ve got high hopes for a lifting buddy. Her favorite Avenger is the Hulk.

[lehman906]

7/28

MOTHER. FUCKER.

I cannot get past this back tweak. After everything feeling great two days ago, had high hopes for squats today. Second set at 82% and pop-pop-pop right up the left side of my spine. Tried to not panic. Moved around, did some air squats with no pain, and worked my way up. Bar was fine, 135 was fine, 225 felt it give me a warning.

Bench. At least I could do this with a belt.

235x3,3,3,3,2,2

Leg Press:
510x10,10,10,10,10

Seated DB press
35s x 10
45s x 10,10

I have to look at the opportunity here. Squats and deads need to be off the table for at least a little while, as, of course, are events. That means bro work on areas that need more muscle, and actual ab work. Maybe single leg squats with dumbbells. Try not to get frustrated and kick the cat. Well, maybe just one kick.

[lehman906]

7/30

Gonna bro it up and work all the surrounding muscles since I can't squat or deadlift. Fuark.

Bench:
205x5,5,5,5,5,5,5 w/2:00 rest. Felt good: no back pain on the arch and elbows are calming down.

Leg Press:
510x12
560x10,10,10,10,10

Quads: "Excuse us."
Me: "Do I know you?"
Q: "That's just it. Did lower-back leave? Is he on vacation? Because we're kinda used to him doing all the work, and these last few weeks have been, shall we say, different. First we get some crazy-ass orders that WE have to move the bar on squats, and then Leg-Press? Leg Press? Do you want us to get all swollen up and droop over your knee? So, I guess what we're saying is 'WHAT THE ACTUAL FUCK.'"

Seated log press in the rack from the forehead:
145x5
165x3
175x3,3,3,3,3

Ab roll-outs. Went REEEEEAAAAL easy on these because A) I never do ab work, and B) I get super-sore from these.
BWx Fahves.

Superset cable pushdowns and curls:
80/50x15,15,15,15

My wife, who is a damned good PT and does magic every day, StSt and BBM be damned on this point, dry-needled my back and all sorts of shit released in there, so hopefully I'll be good to go soon. I'm going to do this again Wednesday, and maaaaaybe I'll try some real shit on Saturday.

[lehman906]

8/1

Bench:
Up to 265x1. Felt smooth, and with sleeves on I didn't notice any elbow pain.

Close Grip:
190x8,8,8

Leg Press: Still new to this, so decided to see where I'm at.
420x10
510x10
560x10
600x8
650x7
510x10

None of these were grinders, but there really isn't a reason for that on the leg press anyway. Just work.

Remember how I said I was being conservative with the roller to avoid DOMS? Yeeeaaaahhhh. Too sore to do it today. Just did a few planks.

Seated DB Press. Things with external rotation just hurt my shoulders. These, Inc DB press, overhand pull-ups.... turned the third set inward slightly and they didn't hurt, but I also don't think they work the muscles the same.

45s x 10,10,10

Spent the entire afternoon disassembling our heavy-ass oak storage bed and carrying all the pieces downstairs by myself. Getting those huge things down the stairs without bashing them or the ceilings was some high-stakes fingal fingers. I was exhausted by the end.

On a brighter note, if I don't have any pain, I think I'll try log press on Saturday.

[lehman906]

8/4

#smallvictories

I was able to do front squats today with no pain. I was VERY careful to brace at all times (which is just common sense), and used my belt all the way through, but no pain at all, so victory is mine! After that high, it was incredibly hard to make myself NOT do SGDLs, but I kept telling myself to take it slow and heal. My plan, which may suck, remains: since I can't do events and (probably) can't pull right now, I'm going to strengthen the muscles that are the most ignored, my quads and abs. My thought is since my back is strong enough for a neighborhood level contest, that the biggest change I can effect with these limitations is to focus on the areas that will essentially be experiencing noob-gains. Besides, the rack position of a front squat is the same as a log, and strong abs are never a detriment. Any opinions? Obviously I need to get on the implements ASAP, but I'm pretty experienced and confident in my technique. As long as I'm not rusty I really need to be stronger.

Front Squats:
215x5,5,5,5,5,5

Seated Log Press from pins at forehead (same effect as strict pressing while supporting my back and making my shoulders really do all the work)
155x5,5,5 (I wonder if I had the pins higher last week or was just warmed up from the bench?)
145x5,5,5,5

Foot elevated split squat (SOOOOO hard not to DL here)
BWx10 each
10's x 10
15s x 10
20s x 10

Barbell roll outs. Kept the ROM shorter to avoid crazy DOMS and it's easier on my shoulders than the roller.
x5,5,5

Haven't decided if I try log pressing Monday or doing push jerks out of the rack with the barbell. Can't do log out of the rack because there aren't any holders big enough and can't do it inside because the rack isn't tall enough. We'll see.

[lehman906]

8/6

HELLS. YES. Squatted and Pressed the log at 90% with zero pain! Somebody high-five me, or fist-bump me, or slap my ass and call me pretty!

Front Squats: Bracing so freaking hard and descending slowly and under control....just this side of a tempo squat.

185x3
205x1
225x1
245x1
270x1 w/belt @7-7.5

Log Press. Threw belt on right away and went slow and conservative.

145x1,1,1
165x1,1,1
195x1
215x1. Using a 240 training max, this is over 90% and wasn't hard at all. I think the quad and ab work is going to pay dividends.

Giant set:
Leg Press: 510 x 12,12,12
Pushdowns: 110 x 15,15,15
Barbell roll-out: x5,5,5
Slow Cambered bar preacher curl: 67 x 7,7,6

[cgeorg]

You are strong and beautiful

[lehman906]

You are strong and beautiful

#goals

[augeleven]

[lehman906]

This gif will never not make me laugh, if for no other reason than that I learned that this action is known as "snarfing."

[lehman906]

8/8

I totally forgot about the Lamb of God/Testament/Anthrax show tonight.

[media]https://uproxx.files.wordpress.com/2014 ... =650&h=330[/media]

Front Squat. No pain.
245x3,3,3,3,3

Close-Grip Bench....which is always weirdly just as strong as my competition width bench.
225x3,3,3,3,3. Could have probably gone heavier but was guesstimating and decided it was better to err on the side of too easy. #sweetsmellofeasy

SGDL: First pulls in a while, I was a little nervous but they were fine. These are about as close as you can get with a gym lift to a tire flip.

295x5,5,5,5. This was the correct percentage, but SO easy. Good sign.

Barbell roll-outs: 5,5,5

CAN SOMEONE TELL ME WHY THE MEDIA EMBED REFUSES SO MANY OF THE GIF LINKS I TRY?!

[lehman906]

8/9

Usually my garage workout, but with big sister at a sleepover, my 6 year old wanted to do something special like “go to daddy’s gym.” We bro’d out, saw a pro wrestler, and before we left she told me she “NEEDED to deadlift.” She had solid Baraki-face on rep 3, which I would show, but I can’t figure out a way to load pics without a hosting service.

8/10
Front Squat:
225x4,4,4,3,3,3,3

Log strict press. Working more standing pressing back into my training.
145x4,4,4,3,3,3,3

Seated row simulating the truck pull:
200x10,10,10

HLR/dB curls

[lehman906]

8/13
Mixed success tonight. Back felt 100% today, so of course my knees started mysteriously hurting.

Front Squat
Up to 275x1@8.5?
This was as it should be.

Log press: nothing felt right. Clean wasn’t smooth, couldn’t get a good second dip.

210x1. Got it on the second rep without putting it down. Very wtf, though.
220xm, 1. Once I consciously made my achy knees dip it wasn’t hard.
230xm,m. Too much dicking around with the lighter weights. Feh.

Deadlift. First real deads in a while (don’t tell Hanley I’m not really counting the SGDLs)
405x1 smooth.
455x1 at what felt to me like a 9.5, but looks different on video, right? Yep, finally on the gram.
375x4,4 then ran out of time. Driving back to Michigan tomorrow.

[cgeorg]

Yeah that looked fast! 7-8?

[lehman906]

8/15

Low stress vacation week.

Front squat:
275x1
295x1
315x1 (PR)

CGBP:
245x1
275x1
295x1 (butt came off the bench) This is only 10 lbs under my all-time competition grip PR. I’m so weird.

[lehman906]

8/17
Bench: 245x3,3,3,3,3
SGDL: 315x8, 335x8, 365x8
Leg Press: 420x12, 510x12,12

[lehman906]

8/21
Log clean and press each rep. Holy shit am I out of shape.
170x4x4
Viper-ish Press:
120x8,8

Front squat: nope. Between yesterday’s workout, hauling bookshelves, and the log, my legs were toast. Should have been 260 for 5 sets of 3, but even 245 felt like hell.

[lehman906]

8/24
Log:
singles up to 220. Missed the first, then got it. Something’s been feeling off lately.

Tire flip:
X10,9

Wanted to do farmers when I got home, but ran out of time because of swim tryouts for my oldest. Might do them tomorrow if possible.

[lehman906]

8/25
Farmers I didn’t get to. Meh, but no pain. Over on the insta.

8/27
Log is feeling like crap even though I’m practicing more. I’m stumped and the contest is coming up.
Up to 215x1, 225xmiss, x1. WTF

Strict log
145x5,5

SGDL
405x5@7, 315x12

Leg Press
650x6
420x15/5/5/5

[lehman906]

8/29
Pin Press from eye level w/isometric because there is a cross bar at the top of this rack.
A bunch of 5swith 135, and a triple with 155

Front Squat
275x1 (8)
255x3,3,3,3,3

DB seated press
8's up to 60x8
50s x 8,8

Facepulls and barbell roll-outs

8/31
Log press
singles up to an easy 1 with 225. Not sure if it was the day off from log pressing or the extra meth bath salts.

DB seated press
45x6
65x6
70x6,6,6

Tire flip
500 x 10

Drive home, then
Farmers
180 x 200' w/ 2 turns. Then quickly drive to the pool to answer the summons of a kiddo who needs her daddy. Also eat half a pizza in roughly 4 minutes. Rate of Pizza Eating @8

9/2
Seated Pin Press from forehead:
3's up to 145x3,3,3,3,3
165x1 for funsies

SGDL. Although looking at the video it wasn't all that snatch-grippy. I'm putting my hands at tire-width, which I didn't realize is just a slightly wider DL. Oh well. Back off set was a true SG.




3s up to 455x1@8.5
315x10

Seated DB Press
60s x 8,8,8

Seated pull with rope to simulate arm-over-arm truck pull.
170x10
200x10