Daily training. Annual improvements.

[hector]

2024 May 06 Monday (off day)

Bench: 305 x 4s x 1r

##################

They were not pretty reps.
They were not fast reps.
But, they were. . . reps.

[hector]

2024 MAY 07 Tuesday

Main
F Squat: 225 x 5 x 5
Dumbbell Bench: 100 lb’ers x 5 x 5
Dips: 3s x 5r

Tonnage
F Squat: 5,625
Dumbbell Bench: 5,000
——————————————
Total: 10,625

######}}}}}}###########

Traveling. Day pass at local gym. Impossible to get a bench press. Did manage dumbbell bench.
Access to 100lb dumbbells and a dip bar is a treat!!!!

[hector]

2024 MAY 10 Thursday (off day, again)

Dips: 3s x 5r
Kettlebell Snatches: 35lb x 100 reps

#######################

For sure I’m spoiled. In my garage gym I have a “grippy” bench. Love it. And I’m used to it. So the globo-gym bench that I’m not used to actually feels slippery.

Flying all day tomorrow. Hoping to get a lifting session in when I get home.

Strategy with dips has been to go easy. Years ago I strained whatever ligament or tendon or other is between the pecs. Terrible. So this time I’m taking it much easier.

[EricK]

2024 May 06 Monday (off day)

Bench: 305 x 4s x 1r

##################

They were not pretty reps.
They were not fast reps.
But, they were. . . reps.

Then they were excellent!

[hector]

2024 May 06 Monday (off day)

Bench: 305 x 4s x 1r

##################

They were not pretty reps.
They were not fast reps.
But, they were. . . reps.

Then they were excellent!

I appreciate this standard!!!!!

[hector]

2024 May 11 Saturday

Main
Ssb Squat: 300 x 3s x 5r
Bench: 280 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 3s x 8r
F Squat: 200 x 5 x 5
T-Bar Rows: 225 x 5s x 6r

Tonnage
Ssb Squat: 4,500
Bench: 4,200
Dumbbell Bench: 4,320
F Squat: 5,000
T-Bar Rows: 6,750
——————————————-
Total: 24,770

#####################

Nice to lift at home again.

I don’t think the light front squats are as useless as they might appear. I like the mobility aspect, the weighted stretch, and the additional volume.

[hector]

2024 May 13 Monday

Main
Ssb Squat: 310 x 3s x 5r
Bench: 280 x 3s x 5r
Bench: 260 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 3s x 8r
F Squat: 225 x 3s x 5r
T-Bar Rows: 225 x 5s x 6r

Aux
Tib Curls: 25lb x 3s x 10r

Tonnage
Ssb Squat: 4,650
F Squat: 3,375
Bench: (4,200 + 3,900) = 8,100
Dumbbell Bench: 4,320
T-Bar Rows: 6,750
———————————————————
Total: 27,195

###########################

Good times.

[hector]

2024 May 15 Wednesday

Main
Ssb Squat: 300 x 3s x 5r
Bench: 280 x 3s x 5r
F Squat: 225 x 3s x 5r
Dips: 4s x 5r

Tonnage
Ssb Squat: 4,500
Bench: 4,200
F Squat: 3,375
——————————-
Total: 12,075

###############

Worked double shifts today.
Got the above (first half of my workout) done between shifts.
Planned on finishing the second half when I got home, but it’s late and I’m tired. (Excuses!!!)

I guess I’ll consider this a light day and come back hard Friday.

If I were not fat I’d be able to do reasonably heavy weighted dips. Basically, that’s what I’m doing now, with the “added weight” being 50 or 100 extra lb of adipose.

[hector]

2024 MAY 16 Thursday (Off Day)

Bench: 300 x 1s x 3r
Bench: 300 x 1 x 1
Dips: 3s x 5r

Think maybe I could have gotten 300 for a 4th rep, but didn’t see point in risking it. Was surprised since I was feeling burned out and warmups felt a so heavy.

[Renascent]

2024 MAY 16 Thursday (Off Day)

Bench: 300 x 1s x 3r
Bench: 300 x 1 x 1
Dips: 3s x 5r

Think maybe I could have gotten 300 for a 4th rep, but didn’t see point in risking it. Was surprised since I was feeling burned out and warmups felt a so heavy.

At least you live to lift another day. Still impressive, regardless.

[hector]

2024 MAY 16 Thursday (Off Day)

Bench: 300 x 1s x 3r
Bench: 300 x 1 x 1
Dips: 3s x 5r

Think maybe I could have gotten 300 for a 4th rep, but didn’t see point in risking it. Was surprised since I was feeling burned out and warmups felt a so heavy.

At least you live to lift another day. Still impressive, regardless.

@Renascent , just trying to catch up to you!

I’m switching out some of the other accessories I was doing for dips. Will see how it goes!

[hector]

2024 May 17 Friday (Thank God)

Main
Trap Bar Deads: 470 x 3 x 3
Trap Bar Deads: 440 x 3s x 5r
Bench: 280 x 3s x 5r
Bench: 260 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 3s x 8r
T-Bar Rows: 225 x 5s x 6r

Aux
Tib Curls: 30 x 3s x 10r
Dips: add later

Tonnage
Trap Bar Deads: (4,230 + 6,600) = 10,830
Bench: (4,200 + 3,900) = 8,100
Dumbbell Bench: 4,320
T-Bar Rows: 6,750
—————————————————————————-
Total: 30,000

####################################

Made 30k tonnage by the skin of my teeth.

300 lb bench reps felt easy enough yesterday that I decided to go for a triple. Then, today, sets of 280 for 5 were tough. Go figure.

Happy weekends, Exodusians!!!!

[DanCR]

Happy weekends, Exodusians!

To you as well, Hector - cheers!

[hector]

2024 May 18 Saturday (Off Day)

Bench: 305 x 2s x 1r
Bench: 305 x 1s x 2r
Dips: 3s x 5r

It’s easy to tell yourself “I’ll just fix my diet and exercise and other life choices” when it’s clear you need to lose weight. How long do you have to fail before Ozempic is the right answer?

Not a rhetorical question. I generally avoid medical intervention as much as possible. I think it’s usually the smart move. But sometimes it’s not.

For now I’m trying a diet composed mostly of super boring protein choices (grilled chicken or steak) and a low calorie smoothie consisting of non-fat Greek yogurt, berries, and some protein powder.

One thing I do now is that getting a lat pull-down for my garage gym is not the answer. And yet, that’s the immediate course I strongly desire to take.

[hector]

2024 May 18 Sat (Cont’d)

History with Dips: Always wanted to do them. Also always too fat or weak. Years ago I tried them and could do them easily. Finally! Then I fucked up my sternum doing them. Bad pain for weeks. Read in forums that some people just weren’t built for dips. Went ahead and believed that easy, self-serving explanation.

Presently: Wanted to get back into dips. Bought a dip bar. Doing them now and things are going ok. Might have found the reason just now on Reddit.

Wisdom From Reddit: “ What worked for me is to really concentrate on keeping my shoulders down (as you would during support hold, Lsits, etc) throughout the dip.

I'd read something about how if you are weak, the stress of the dip can be put onto the skeleton rather than the muscles/tendons, so I thought actively using muscles to support the body would help. After two weeks or so of no soreness, it seems to be working.”

Conclusion: I’m stronger now. So maybe my skeleton (or, more specifically and correctly, my sternum) isn’t picking up the slack for weaker muscles.

[lheugh]

2024 May 18 Sat (Cont’d)

History with Dips: Always wanted to do them. Also always too fat or weak. Years ago I tried them and could do them easily. Finally! Then I fucked up my sternum doing them. Bad pain for weeks. Read in forums that some people just weren’t built for dips. Went ahead and believed that easy, self-serving explanation.

Presently: Wanted to get back into dips. Bought a dip bar. Doing them now and things are going ok. Might have found the reason just now on Reddit.

Wisdom From Reddit: “ What worked for me is to really concentrate on keeping my shoulders down (as you would during support hold, Lsits, etc) throughout the dip.

I'd read something about how if you are weak, the stress of the dip can be put onto the skeleton rather than the muscles/tendons, so I thought actively using muscles to support the body would help. After two weeks or so of no soreness, it seems to be working.”

Conclusion: I’m stronger now. So maybe my skeleton (or, more specifically and correctly, my sternum) isn’t picking up the slack for weaker muscles.

Indeed! Ideally, you should maintain scapular depression, avoid scapular protraction and descend at least to the point where your elbow is parallel to the top of your shoulder when viewed from the side. Anything beyond that is contingent on being able to maintain this ideal shoulder position.