Spiny's Log

[SpinyNorman]

11/28/2018

Bench 260x4x4 (3 min)

Squat
405x1
435x1
375x4,3,3,3,3 (3 min)

SGDL 275x5x5 (3 min)

Bro block [12min]
Db curl 40x10,7,6,5,4,4,4,4
alternated with
Triceps kick backs 20x9,8,7,7,6,5,5,5

Bench felt great, squats were tough but pretty good, SGDL were ok, arms were shot by the end

[SpinyNorman]

11/29/2018

Bench 225x5x7 (3 min)
Pullups 9,8,8 (3 min)

[Allentown]

11/29/2018

Bench 225x5x7 (3 min)
Pullups 9,8,8 (3 min)

3 minutes rest, yes?

[SpinyNorman]

11/29/2018

Bench 225x5x7 (3 min)
Pullups 9,8,8 (3 min)

3 minutes rest, yes?

Yup.

[SpinyNorman]

12/1/2018

DL
425x3
385x3x2 (4 min)

Bench 240x5x6 (3 min)

Squat 315x6x7 (3 min)

Something strange has been happening... I don't dread deadlifting so much anymore. Sumo has been much better for my low back than conventional.

[SpinyNorman]

12/5/2018

Bench 225x8x6 (3min rest)

Squat 305x8,8,8,8,8,6,4 (3min rest)

Superset for 12 min
ab wheel 10,9,8,8,7,7
DB row 60x10,8,7,7,6,6

I was surprised to get that many sets of 8 on bench. The last set got to @10 though.

[SpinyNorman]

12/6/2018

Bench 210x10,8,8,8 (3min rest)
DL 365x4x4 (4min rest)
DB curls 40x12,10,8 (2min rest)

[SpinyNorman]

12/8/2018

Bench 240x5x7 (3 min rest)
Squat 330x5x6 (3 min)

12 min superset block
DB pullover 60x10,8,7,7,6,6
Upright row 85x7,6,5,5,5,4

[broseph]

Upright row 85x7,6,5,5,5,4

These new?

I’ll be interested in how you do with them. I find they hurt my wrists towards the top, so I keep my wrists rigid and the movement almost feels like a reverse curl. Still feel it in my posterior delts though.

[SpinyNorman]

Upright row 85x7,6,5,5,5,4

These new?

I’ll be interested in how you do with them. I find they hurt my wrists towards the top, so I keep my wrists rigid and the movement almost feels like a reverse curl. Still feel it in my posterior delts though.

Yeah, Hanley had a list of things to choose from and I hadn't done them in a long time. I remember my wrists complaining on them a little before, but I kept my grip a bit wider and it seemed to help. Well, that and the fact I couldn't do much weight probably made it easier on my wrists too.

[SpinyNorman]

Bench
240x1
255x1
275x1
290x1
275x2x4 (~3min rest)

Squat
415x1
330x3,6,4,10,4,6,3 (3min)

Dips
+45x12,6,6,6,5,4,4,3 (~1min rest)
(2min rest) 8

[SpinyNorman]

12/14/2018

Bench 255x4x5 (3 min rest)
DB pullover 60x14,12,12,11 (2 min rest)
Upright row 85x10,8,8,7 (2 min)


12/15/2018

DL
415x1 easy
455x1 still good
500x0 I had to try
395x2x5 (3 min rest)

Bench 220x8,8,6,6,6,6 (2 min)
Squat 365x2x6 (3 min)

I didn't even know I broke 500 off the floor until I set it down. In hindsight I was too greedy, but I felt good and thought it was a real possibility.

[Allentown]

I feel like you are pretty close- for me at least the hardest part of a pull has become getting it off the ground.

[SpinyNorman]

I feel like you are pretty close- for me at least the hardest part of a pull has become getting it off the ground.

Yeah, it's usually the same for me.

[SpinyNorman]

12/19/2018

Bench
285x1
305x1
255x3x4 (3 min)

Squat
255x4,3,3,3,2,3,2,3,3,4 (2 min)

Dips
+45x11,10,9,9,8 (2 min)

DB curls
40x13,11,8 (2 min)

285 was fast and easy. 305 was not. I didn't feel in danger of missing it, but it stalled out pretty bad on the way up.

[SpinyNorman]

12/21/2018

Bench 225x8,8,8,6,6 (3 min rest)
BB row 165x9,8,8 (2 min)
Dips +55x10,10,10 (3 min)


12/23/2018

Bench 240x4x10 (3 min rest)
DL 380x4x5 (4 min)
DB LTE 25x12,11,10 (3 min)
DB curl 40x12,10,8 (2 min)


12/26/2018

Bench
295x1
275x2x8 (2 min)

Squat 385x3x5 (3 min rest)

12 minutes alternating
Push ups 22,12,10,12,10,10,8,10
Pull-ups 6,4,4,3,3,3,3,3

[SpinyNorman]

I have some catching up to do.

12/28/2018

Bench 240x5,5,5,5,4,4 (3 min)
DB row 80x12,11,9 (2 min)

Dips +45
14,
7,6,5,5,5,4 (1 min),
(2 min) 10


12/30/2018

Bench 247.5x4x10 (3 min)

DL
460x1
355x5x5 (4 min)

DB curl 40x35 in 7 min (8,5,5,5,4,4,4)
DB chest fly 30x12x3 (3 min)

Vacation

1/5/2019

Bench 235x7x3 (3 min)
Squat 365x4,4,3,3,3 (3 min)
Dips +25x16,14,13,10 (3 min)


1/7/2019

Bench 237.5x5x5 (2.5min rest)
DL 365x4x4 (3.5min rest)

12 minutes Bro Block, alternating
DB pullover 60x12,8,6,5,4,4,5
Pull ups 6,4,4,3,3,2,4


1/9/2019

Bench 240x4x5 (2.5 min)
Squat 375x4x4 (3.5 min rest)

Dips
10 min density +45
8,6,6,6,5,6sX4r,5

[SpinyNorman]

1/11/2019

Bench 225x5x8 (2 min)
DL 375x4x4 (3 min)

Pullups Myo
12,6,4x6,3 (1 min)
(2 min) 7


1/14/2019

Bench
295x1
202x7x8 (2min rest)

Squat 380x4x4 (4min rest)
Dips +45x11,10,9,9,8 (2min rest)


1/16/2019

Bench 240x2x5 (1.5 min)
DL 385x4x4 (4 min rest)
Pullups 9,7,6,5,5,5,5,4,4 (1.5 min)


1/18/2019

Bench
295x1
320x1 PR
265x3x4 (3min rest)

Squat 365x6x4 (3.5 min rest)

Bro Block [12 min]
DB pullover 60x13,10,7,6,6
DB row 80x10,8,7,6,6


1/21/2019

Bench 205x7x9 (2 min rest)

Squat
415x1 (e1RM ~465)
380x2x6

Dips +45
14,7,7,7,6,6,5,5,5,4 (1 min)
(2 min) 8


1/23/2019

Bench 225x5x9 (2.5 min rest)
DL 335x5x5 (3min rest)

Bro Block [12 min]
Ab wheel 12,12,10,9,9,8
DB curl 40x10,8,7,6,6,5


1/25/2019
Had LASIK done. Surgery went well. I'm supposed to take it easy for a bit and avoid things like dust, germs and getting hit in the face.

[SpinyNorman]

1/28/2019

Squat 305x5x5 (2.5 min rest)
Bench 220x6x5 (2.5 min)

DL
emom
345x1x3
355x1x3
365x1x2
370x1x2

1 hour shoveling snow.

[Allentown]

1/25/2019
Had LASIK done. Surgery went well. I'm supposed to take it easy for a bit and avoid things like dust, germs and getting hit in the face.

Ooo. I've thought about doing this for a while. My glasses prescription has only changed a tiny bit in something like 5 years. But then I'd have to wear empty lenses, because I am an unfan of my face without them.