Daily training. Annual improvements.

[hector]

[Chris]

You were correct that private IG posts won't show up here. Gotta make it public to be viewable, my friend. Or just upload to youtube.

[hector]

[hector]

You were correct that private IG posts won't show up here. Gotta make it public to be viewable, my friend. Or just upload to youtube.

Uggh.
I am not good with the social medias.

[hector]

Hypertrophy Day

Leg Press: 500 x 5s x 10r
Bench: 210 x 7s x 8r
Bent Over Rows: 235 x 3s x 6r
Press: 140 x 3s x 8r
Barbell Curl: 55 x 4s x 10r

Volume
Bench: 11,760
Rows: 4,230
Press: 3,360
BB Curl: 2,200
------------------
Total: 21,550

***************************************


Another day. Buy the ticket, take the ride.

[Chris]

Your log makes me want to bring back power cleans.

Why, that's a mighty fine [front] rack you have there, Hector. Would be perfect for performing a certain exercise...

[hector]

Your log makes me want to bring back power cleans.

Why, that's a mighty fine [front] rack you have there, Hector. Would be perfect for performing a certain exercise...

Power clean and front squats?

[hector]

Bench: 250 x 5s x 3r
Deads: F
*************************

No platform available so benched first.
After benching I was too exhausted for deadlifts. (Exhausted from under-recovery, and insufficient sleep, not from the actual benchind.) Hamstrings still sore, despite two days off.
I need to get a handle on my recovery.

[vanslix]

Congratulations on the press!

[EricK]

Nice work, hector. You ever try a belt for press?

[hector]

Congratulations on the press!

Thanks!
FINALLY hit it!

[hector]

Nice work, hector. You ever try a belt for press?

Thanks Eric!
I haven't. I never use a belt for anything.
Maybe I'll start if I ever decide to compete.

[hector]

Strength
Squat: 315 x 3s x 5r
Bench: 235 x 7s x 5r (VOLUME PR AT 235lbs!!!)
Bent Over Rows: 235 x 5s x 5r

Everything Else
Barbell Curl: 65 x 4s x 8r

Volume
Squat: 4,725
Bench: 8,225
Bent Over Rows: 5,875
----------------------------
Total = 18,825

***********************************************************

Sick as a dog the past few days. Today was the first day I felt well enough to come back.
Kept squats light because I figured I wouldn't do much tonight. Kept bench light as well. But then decided to go for a volume PR at 235 while I was there. Achieved it.
Barbell Curls are humbling. Right elbow is slowly improving, I think. But, years ago, I used to curl 135 pounds plus. Tonight I curled less than half that. Though back when I was curling plates, I was also benching sub 225 for reps and deadlifting below 500. Times change. Some ways for the better.

[Chris]

Volume
Squat: 4,725
Bench: 8,225

Proper bro ratio. Respek

[hector]

Volume
Squat: 4,725
Bench: 8,225

Proper bro ratio. Respek

Last night was even better. ONLY bench.

[hector]

Bench: 265 x 1 (fastest and easiest it has ever moved)
Bench: 280 x F (worse than last attempt. Did not move a mm.)

*****************************************************************************
Off day. Tried for a bench 1RM quickly on way home from work.
265 has never felt so easy. This was a little surprising since my bench volume from the day before was so high. I guess my form was just dialed in.
Motivated by the rapid, easy 265 I decided to go for 280. This would be a 5lb PR.
It didn't move. Not a bit. Not a mm.

[hector]

Hypertrophy Day

Leg Press: 550 x 3s x 10r
Bench: 215 x 5s x 8r
Press: 145 x 3s x 8r
Barbell Curl: 70 x 3s x 8r

Volume
Bench: 8,600
Press: 3,480
-------------------------------
Total: 12,080

********************************

Those presses were a MF.
How can 145 be so much heavier than 140?
The sets of 8 are ~ 70% of 1RM which I think is about right for hypertrophy.

[ShuggyBear]

Hector, I would like to be the first to say... Congratulations on that 555 Deadlift!! You made it look easy.
I saw it on IG, but it wouldn't let me comment.

[hector]

Hector, I would like to be the first to say... Congratulations on that 555 Deadlift!! You made it look easy.
I saw it on IG, but it wouldn't let me comment.

Shug, thanks!
First deadlift PR in quite awhile. I was thrilled!

[hector]

Strength
Deads: 555 x 1 x 1 (NEW DEADLIFT PR!!!)
Bench: 255 x 3s x 3r
Bench: 235 x 5s x 5r
Bent Over Rows: 235 x 5s x 6r

Volume
Deads: 555
Bench: (2,295 + 3,535) = 5,830
Bent Over Rows: 7,050
--------------------------------------
Total: 12,935

***************************************

Still excited about the new deadlift PR!
Already looking forward to the next one. The weak link in my deadlift is definitely my lower back, so I'm going to focus on that. Besides good mornings, not sure what the best lower back work is. Will have to think about it.

The other night when I failed on the 280 bench, 265 felt easy. I knew tonight would be a good night to go back up to 255 for triples.

Tomorrow I'll re-figure out how to post and put up new deadlift PR video.