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

[DCR]

Love this machine row; aggravated that I’m headed back home this weekend where I won’t have access to it.

Is that the same as the Hammer Strength® low row machine thingie?

Googled it and essentially yes. You can get really rowdy with zero chance of injury, other than a stroke I guess.

[Renascent]

Love this machine row; aggravated that I’m headed back home this weekend where I won’t have access to it.

Is that the same as the Hammer Strength® low row machine thingie?

Googled it and essentially yes. You can get really rowdy with zero chance of injury, other than a stroke I guess.

Yeah, I was late to that party. Hits the rhomboids and such like nothing else, in my experience.

[DCR]

2/16/23

Squats 45,145x10 245x7 255x5
RDLs 135x10 195x6,6
Bench Press 45,135x10 210x9+1 215x6
Lat Pulldowns (neutral mag grip) 110x12+8+5
Preset EZ Curls 60x10+4+3
SportsArt Mid Row 99x11

Session thoughts:

Fuck that bench set for 9 was a piece of trash, bar all over the place, wanted way too much to move up. The next set was great. Go figure. Issue may be too big of a jump, to perhaps be solved by adding in a greasing the groove set around 175 or so.

Metal rec of the day: Not recommending this new In Flames yet but it is intriguing after the last several years of junk.

[DCR]

2/18/23

Squats 44,145x10 195x5 245x10
RDLs 140x10 w/ straps: 195x10,6
Bench Press 45,135x10 175x5 210x10 215x6
Chest Supported T-Bar Rows (neutral grip) 75x10+4+4
DB Press 40s x12
DB Curls 30s x11

Session thoughts: Top set of squats nearly killed me, and then still got the reps to move up RDL and bench, so really pleased with the session. The squats:



I was right that last time’s bench awfulness would be fixed with an extra warm up set thrown in, and I like being right, so that was cool too.

Bitched out of DC stuff on the presses/curls. Was crushed.

Metal rec of the day: Dark Tranquillity/Character. Gothenburg never got better, and don’t come at me with At the Gates.

[DCR]

2/20/23 (back in NY)

Squats 45,145x10 205x6 255 x2s x6r
RDLs 145x10 w/ straps: 205 x2s x6r
Bench Press 45,135x10 185x6 215x8 225x5
Neutral Grip Pullups (wide) x5.5+2+2

Session thoughts:

Wanted to be in gym hours earlier. Everything felt like shit and I left early because I felt what I can best describe as a full body exhaustion. I couldn’t have done a successful set of wrist curls at that point.

Some fuck bent one of the spotter rods doing pin presses, which screws me because I rely on them to bench in what’s very often an empty gym. Fortunately another dude was there tonight but this is gonna piss me off going forward. I think I actively prefer the commercial gym to which I go down south. Never thought I’d say that.

Metal rec of the day: Ok fine, this new In Flames. Only for old fans desperate for a taste, though.

[DCR]

2/22/23

Squats 45,145x10 205x7 255x10 265x3
RDLs 150x10 w/ straps 205x10,6
Bench Press 45,135x10 185x7 215x9+1 225x6
Rows 150x10 155x7,7
Press 115x10

Session thoughts:

That’s the most I’ve squatted for 10 in more than two decades, and it felt light af when I walked it out.

Haven’t really been feeling the DC sets lately. My in the moment urges have been just been to do normal sets in a hypertrophy range, with reasonable rests. Going with how I feel.



Metal rec of the day: Coroner/Mental Vortex

[DCR]

2/25/23

Squats 45, 145x10 205x8 265 x2s x4r
RDLs 155x10 w/ straps: 215 x2s x6r
Bench Press 45,140x10 190x5 215x9 225x7
Pullups x7+3+2

Session thoughts: Rushed session, very little felt good. Annoyed that I didn’t finally get the 10 with 215 on bench, yet then somehow nailed 225x7 five minutes later. I think an issue again with rushing and getting sloppy, whereas the subsequent set was tight.

Most of the pullups were partial reps but didn’t care. Just wanted to keep going until I couldn’t hold on, and they actually felt right, unlike most everything else today.

Going to bed at 1am was dumb af. If I crash post midnight, it really doesn’t matter how much sleep I get. Could sleep in for ten hours and still feel like shit.

Metal rec of the day: This new Insomnium seems like it’s gonna be a keeper.

[broseph]

If I crash post midnight, it really doesn’t matter how much sleep I get. Could sleep in for ten hours and still feel like shit.

This is definitely a thing.

[hector]

If I crash post midnight, it really doesn’t matter how much sleep I get. Could sleep in for ten hours and still feel like shit.

This is definitely a thing.

100% it is.
And “Last of Us” on HBO is pulling at me right now, trying to get me to stay up late to watch this week’s episode. I know I shouldn’t, yet. . .

[DCR]

2/27/23

Squats 45,135x10 185x8 225x4 265x6 275x5
RDLs 160x10 w/ straps 215x10,6
Bench Press 45,135x10 185x8 215x9+1 225x7
Rows 155x10,7,8

Session thoughts:

Another rushed session, and nothing felt particularly good, but looking back at it, this was good stuff. I haven’t squatted 275x5 (or even x4 I don’t think) in a few years, and I think I’ll knock off 265x10 very soon. I got the 10 on RDLs and get to jump to two plates next time. Finally, yeah bench is stuck again at 215x9 and a forced rep, but the set was tight this time. Would have had 10 if not for getting caught in the (much too high - hate this bench) j-cup.

Metal rec of the day: The Halo Effect’s record is much tastier than the new In Flames.

[DCR]

3/1/23 (back in Louisiana)

Squats 45,135x10 195,235,275x6 285x3
RDLs 165x6 w/ straps 225 x2s x6r
Bench Press 45,135x10 185x8 215x10 235x3
Neutral Grip Pullups (very wide) x4,4,3
Hammer Strength MTS Row 30s x10 + 50s x7
Hammer Strength MTS High Row 50s x10 60s x10

Session thoughts:

Great sleep, huge brunch, everything felt good. I really do prefer the commercial gym. Whoulda thunk.

Skipped 265 on squats and going right for my 2023 goal of 275x10. Could’ve had one or two more today if I wanted to puke. I really felt it was maybe a stretch goal for the year, but totally underestimated the effect that getting back to actual reps would have.

That 215x10 on bench is a lifetime PR. Kinda want to skip right to 225 and get to work on it, but that would be dumb.

Metal rec of the day: Atheist/Unquestionable Presence. When prog was north of vag, or something.

[DCR]

3/3/23

Squats 45,135x10 195x7 240x4 275x7 295x2
RDLs 165x7 w/ straps 225 x2s x7r
Bench Press 45,135x10 185x8 220x9 235x6
Rows 160 x3s x6r
Press 120x10

Session notes:

Bitched out on the squats; I mean I got one more rep than last time but might actually have had the 10. Core was starting to spasm and got nervous.

Was shocked by both top bench sets, though. These sets are all lifetime rep PRs now.

Rows were sloppy, dgaf. Last few press reps really fucked with my lower back. Need to (yet again) reconsider whether the juice is worth the squeeze with this movement.

Metal rec of the day: Nile/In Their Darkened Shrines. I always get into a Nile mood as the weather starts to warm up, and this is their best. Well, maybe Annihilation of the Wicked is. Can’t go wrong.

[DCR]

Downloaded an app called Lose It! that my girl has used a few times with success. It’s just an advanced calorie counter. The set up was so cringey, but day one was enlightening, seeing how I’d consumed my day’s worth of calories in just breakfast / lunch, seeing why that was, and feeling ridiculous about how obvious it was. Caused me to just have a protein shake for dinner, as opposed to what I otherwise would have consumed. Gonna keep tracking with it for a few weeks and see what happens.

Lifting has been going to well lately that the devil on my shoulder is hollering that this is a bad idea and I need more calories.

[DCR]

3/5/23

Bench Press 45,135x10 185x10 220x9+1 235x5
Squats 45,135x10 195x8 245x6 285x6
RDLs 165x10 w/ straps: 225x10 235x4
Neutral Grip Pullups (very wide) x4+3+2

Session thoughts:

Rushed, yet again. So common lately it’s hardly worth mentioning.

Tried benching first today, in an effort to square away that 220x10. Didn’t feel good (who knew that squats and RDLs could warm one up to bench) and then this motherfucker stole my last rep. Granted, I didn’t give my usual instructions (unless I say “help” or it’s on my throat such that I can’t do so, don’t fucking touch it), but in the social media age, how do you not know that you’re a meme? I was livid, then rushed the heavier “practice” set and lost a rep off it, sending me into squats steaming. Wasn’t in the right mindset to go for the 275x10, so loaded 285 and ended up with a rage induced half dozen, which was a lifetime rep PR. Then knocked off the next RDL increment so, all in all, a good session.

It’s amazing how often I log a meal in the app and it gives me the “Are your food choices holding you back?” question lol

Metal rec of the day: Nails/You Will Never Be One of Us. Because I’m still pissed

[Renascent]

Tried benching first today, in an effort to square away that 220x10. Didn’t feel good (who knew that squats and RDLs could warm one up to bench) and then this motherfucker stole my last rep.

I won't lie. I laughed reading this, because I can feel the frustration.

In my heart, you've pretty much already got 220 x 10.

It'll come, dude. Probably already there in the chamber. Don't rush it.

[DCR]

3/7/23

Squats 45,135x10 205x8 255x6 295x4
RDLs 175x6 w/ straps 235 x2s x6r
Bench Press 45,135x10 190x6 220x9+1 235x5+1
SportsArt Mid Row 105.5x12 110x10

Session thoughts:

Yet another rushed session, truly shocking, never would have expected that! Thursday I’ll be on my own and able to spend three hours hitting all the assistance angles for funsies.

When did I start just peaking my squat? Hmmmm… it appears to have been about a week ago when the 10s got utterly miserable and I found myself in the deep south of vag. I’m not going to allow myself to play this game for the millionth time - the current top will stay the top for awhile while I spread out the base and hit some more rep PRs beneath it.

At least I fucked up the attempted 220x10 myself this time. Too slow. I’m just missing the sweet spot of a bit of speed but controlled.

FYI for all two readers of this space, yes I know just fucking with the same three lifts every other day is in theory dumb af. These rep PRs have been fun, though, and I’m looking noticeably bigger in the right places, so onward until I get stuck, and I don’t think that I am yet. Not even close.

Metal rec of the day: Akurion/Come Forth to Me. Mike DiSalvo’s post-Cryptopsy return to awesomeness.

[DCR]

It'll come, dude. Probably already there in the chamber. Don't rush it.

Thanks, man. I know it’s lame but I wanted to hit it today just so I could be all IT WAS IN THE FUCKING CHAMBER lol.

It’s there, soon. Eventually the little adds to the work up sets will nudge that ceiling. It’s a weird thing - I know that the more usual tack would be to keep the work ups easier so as to conserve strength for the top - but this usually comes through eventually.

[Fossil]

FYI for all two readers of this space, yes I know just fucking with the same three lifts every other day is in theory dumb af. These rep PRs have been fun, though, and I’m looking noticeably bigger in the right places, so onward until I get stuck, and I don’t think that I am yet. Not even close.

PRs are never dumb
Generally, what stops me from repeating the same things for too long is eventually getting to a weight / weights that cause some minor breakdown and lead to annoying (but not serious) injury or pain; Eventually I get frustrated and move onto something else. I think my mistake in the past was skipping the process that you're thriving in right now - submax and rep PRs. Your base strength is clearly being widened if you're consistently hitting more reps.

[DCR]

3/9/23

Squats 45,135x10 210x8 260x6 295x4
RDLs 185x6 w/ straps 235x10,6
Bench Press 45,135x10 195x7 220x10 225x7
Neutral Grip Pullups (very wide) x3s x4r
Chest Supported T-Bar Rows neutral 80x10, pronated 80x10
DB Curls 35s x2s x7r

Session thoughts:

Finally not rushed, which paid dividends. Came in with very sore legs and still managed to add to the squats (on the work ups, kept my promise to myself about not raising the top), achieved another RDL increment, and smashed that fucking 220x10 bench. Combine training next.

Metal rec of the day: Fracturus/Versus the Void. A random Spotify rec from which I expected nothing. I was wrong.

[Renascent]

Bench Press 45,135x10 195x7 220x10 225x7

Good shit!