DCR - Can you believe how much I am in heaven?

[DCR]

6/4/22

Echo Bike x 11:15, 3.64 miles

Lying Leg Curls 75 x3s x7r
Squats 45,135,185x5 225,255,280x3 205x10
Bench Press 45,135,210x5 255x2,2 190x12
T-Bar Rows 65,70,75x10

[DCR]

6/5/22

Echo Bike x 11:30, 3.67 miles

[DCR]

6/7/22 (Vive Fitness, Point Pleasant Beach)

Squat 45x5 135x5 185x5 225x5 255x3 285x2 215x10 (mirror on back off only)
Bench Press 45x5 135x5 185x5 225x4 255x3+1 (who knows, stole my fucking rep) 195x6
Stiff Legged Deadlifts 155x6,3,4
T-Bar Row 80x6,6,7,7 (alternate grip per set)
Seated Arnold Press 35s x10 40s x5,6
DB Curls 30s x6,6 (from full extension, dead stop)

[Famendoza1981]

What’s a “mirror on back off only” mean?

[DCR]

What’s a “mirror on back off only” mean?

The gym where I’m vacationing has two squat racks, only one of which has a mirror. I did all of my sets without the mirror (not by choice; other rack was taken), and then jumped over to the other one for my one back off set.

I squatted without a mirror for a long period and loathed it. Too beat up / too many imbalances, and they get worse when I can’t see wtf I’m doing.

[DCR]

6/9/10 (Vive Fitness, Point Pleasant Beach)

Squats 45x5 135x5 225x5 245x2 265x2 285x3 225x6 (good job exploding as soon as touched the hole on all sets)
Bench Press 45x5 135x5 225x5 255x4 195x10
Lying Leg Curl 75x10 80x7,7
Pullups w/ mountain climber grips x6,5,4

[DCR]

6/11/22 (back home at NY Strong)

Squats 45x5 135x5 225x5 250x2 270x2 290x2 225x10
Bench Press 45x5 135x5 225x5 245x2 260x3 200x10
Lying Leg Curl 80x10 85x7,11
T-Bar Rows 80x10 85x10 90x6,6 (alternate grip per set)
Seated Arnold Press 40s x8,8,8
Standing DB Curls 30s x8,8

Echo Bike x 11:35

[DCR]

6/12/22

Echo Bike x 12:00, 3.92 miles

[DCR]

6/13/22

Squats 45x5 135x5 225x5 255x2 275x2 295x2 230x6
Bench Press 45x5 135x5 225x5 245x2 265x2 205x10
Stiff Legged Deadlifts 160x6,4,4
Pullups w/ legs forward x3,3 Chins w/ legs forward x3,4

[DCR]

6/14/22

Echo Bike x 12:10

[DCR]

6/15/22

Squats 45x5 135x5 225x5 260x2 280x2 300x2 230x6
Bench Press 45x5 135x5 225x5 250x2 270x2 210x8
Lying Leg Curls 90x7,7,7
T-Bar Row 90x10 95x5,7,7 (first two sets forty-five degree grips, second two sets wide grips)
Seated Arnold Press 40s x10,8
Standing DB Curls 30s x9,5

Very happy to have a squat that begins with a “3” again. Been a long minute. Also wish I knew wtf got into me with bench - the second rep of that top double was highly unexpected and it wasn’t even a grind. Chart puts my max at 285… smelling the elusive 300 again now.

[DCR]

6/17/22

Squats 45x5 135x5 225x5 260x3 285x2 305x1 230x7
Bench Press 45x5 135x5 225x5 250x2 275x1 210x9
Stiff Legged Deadlifts 165x6,4,5
Pullups (legs hanging forward) x5,4 Chins (same) x4,5

That 275 flew. This is looking good.

[DCR]

6/21/22

Squats 45x5 135x5 225x5 265x2 295x1 310x1 265x2 235x8
Bench 45x5 135x5 225x5 255x2 275x1 215x6
Stiff Legged Deadlifts 170x6,5,4
T-Bar Rows 95x10 100x7,5,6 (alternated forty-five degree and wide grips among sets)

The squats felt great. The bench double felt horrible but then the singles flew. Was glad that for once I controlled myself and kept the top end static.

[DCR]

6/24/22 (Max Fitness, Baton Rouge)

Squats 45x5 135x5 225x5 265x3 295x1 315x1 275x2 240x6
Bench Press 45x5 135x5 225x5 255x2 265x1 275x1 215x7,5
Stiff Legged Deadlifts 175x6,3,3
Lying Leg Curls 91.5x7,7,8
Chins w/ legs forward (forty-five degree bars) x6,6 (wide) x4 (back to forty-five degrees) x4
Seated Arnold Press 45s x6

Slept four hours and somehow murdered this session. Happy to be back squatting 3 plates, and it was an easy rep. Gonna pay for it all later.

[DCR]

6/26/22 (Max Fitness, Baton Rouge)

Squats 45x5 135x5 225x5 275x2 295x1 315x1 275x3 245x3
Bench Press 45x5 135x5 225x5 255x2 270x1 280x1 215x9,5
Stiff Legged Deadlifts 180x3,3,3
Chest Supported T-Bar Rows 100x8,7,6,3 45x10 (N,W,N,W,W)
Seated Arnold Press 45s x7,5

Had a lot of trouble finding positioning on the T-Bar; those numbers are basically meaningless.

Another great session with easy top singles. The 280 flew up so fast that, had it been a squat or deadlift, I’d have just added the 20 lbs and been done with it… but bench don’t be like that.

[DCR]

6/28/22 (Max Fitness, Baton Rouge)

Squats 45,135,225x5 275x3 300x1 320x1 275x3 245x4
Bench Press 45,135,225x5 255x2 270x1 280x1 220x6,6
Stiff Legged Deadlifts 185x3,3,3
Lying Leg Curls 91.5x10,10,10
Chins w/ legs forward (forty-five degree bars) x7,7,7

Squats and bench continue to feel incredible. I dunno if it’s the lack of deadlifting from the floor, or the general lessening of outside-the-gym stress, but this has been a sweet few sessions.

That said… my upper abs have been cramping like all fuck. It could be all my efforts to stay out of lower back extension, but I’m low key worried that my umbilical hernia reopened. I don’t knkw how that’s possible with the mesh closure, but this is eerily similar to the shit that was happening before the surgery a few years back (upper abs constantly cramping due to taking on all the stress, because lower abs split open - at least that was the doctor’s explanation).

[DCR]

7/1/22 (Max Fitness, Baton Rouge)

Squats 45,135,225x5 275x3 305,325x1 280x2 245x5
Bench Press 45,135,225x5 255x2 270,285x1 225x6,4
Stiff Legged Deadlifts 190x3,3,3
Chest Supported T-Bar Rows neutral grip 45x10 75x10 85x6 wide grip 45x10,10
Seated Arnold Presses 45s x10

[DCR]

7/3/22 (Max Fitness, Baton Rouge)

Squats 45,135,225x5 275x4 305x1 325x1 285x2 245x6
Bench Press 45,135,225x5 255x2 270,285x1 230x4,4
Chins with legs forward (forty-five degree bars) x8,7,8
Lying Leg Curls 99x7,8,6

Top singles were harder. Less alcohol / more uninterrupted sleep would probably help.

[DCR]

7/5/22 (Max Fitness, Baton Rouge)

Squats 45,135,225x5 280x2 310x1 325x1 285x2 250x3
Bench Press 45,135,225x5 255x3 270,285x1 230x5,4
Stiff Legged Deadlifts 195x3,3,3
Chest Supported T-Bar Rows neutral grip 45x10 85x10 90x6 wide grip 50x10,10
Seated Arnold Presses 50s x3,3

[DCR]

7/8/22 (back home at NY Strong)

Squats 45,135,225x5 280x3 310,325x1 285x3 255x3
Bench Press 45,135,225x5 255x3 270,285x1 230x5,5
Stiff Legged Deadlifts 200x3,3,3
Pullups (wide neutral handles) x4,5,6,5

Felt like shit but to be expected after flying and everything that came with it. Did what I wanted to do, but likely at a cost. We’ll see on Sunday.