Bobby Got Back ...

[bobmen10000]

opted to lay off volume and up the intensity

bench
1x2x225
1x2x245
1x1x275
1x1x305
1x4x315@8
minimal rest - sub 1 minute - moved hand positon out one finger.

myorep hammer curls fat bell 35 lbs
15, 9, 6, 5, 5, 5, 4

[bobmen10000]

hatfield marrs bar squat
3x5x365
1x1x455
1x1x505

depth was much, much improved over last week. Brought my stance in quite a bit, which didn't have an adverse effect on strength even though it seemed I was almost squatting on my toes - heel didn't come up though, okay it did come up a bit on my right foot. Opted to forego back off set and most accessories as I was pooped, may move back to regular squats next week and see where I am at.

myropeish lat pulldowns
12, 8, 5, 5, 4

[bobmen10000]

rdl
3x5x315
sucked

bench
2x5x225
1x13x225

back feels so tight - the swole is real from very little work. I am going to take a few days off.

[Hardartery]

rdl
3x5x315
sucked

bench
2x5x225
1x13x225

back feels so tight - the swole is real from very little work. I am going to take a few days off.

I think a back pump is the worst. I positively despise them. Arms, okay fine. Back pumps just suck though.

[bobmen10000]

Bench
1x5x225
1x5x250
1x5x275
1x5x300
1x5x325 PR

hit a nice rep pr after a week+ break due to some minor back tightness. Feel a lot better now.

leg curls
3x10
leg extension
3x10
lat pulldown wide
3x10
sled push
3x30 ft
sled row
3x30 ft

[bobmen10000]

Ohp
1x5x135 lbs
1x7x135
1x9x135
1x11x135

Rope pushdown
4x10

Pull aparts
4x10

Pend rows
2x5x225
1x5x245

Hammer curls to failure
60 reps

[bobmen10000]

squats (normal - sans handles, speciality bars and leprechauns) did go to box to gauge depth

2x2x245ls
2x3x245 lbs
1x1x335 lbs
1x1x385 lbs

Felt weird as I have not squatted with a regular barbell in a few months and haven't actually squated at all in nearly two weeks. Had trouble reracking at 335 and 385. Weight didn't move all too bad. Forgot to use the hip band, which generally helps open me up a bit and help with depth, pain and fatigue. Used a box to gauge depth and actually lowered an 1" or so below my normal (probably high) squat depth for 335 and 385.

leg extensions and leg curls consective

le
15, 10, 7, 16
lc
15, 10, 7, 16

[bobmen10000]

Squat
4x3x335 lbs
1x1x415

Belt squat
1x10x380

[bobmen10000]

Bench
1v5x225
1x5x235
1x5x245
1x5x255
1x5x265
1x5x275
1x5x315

3 consecutive rounds
Seated row x10
Leg extension x10
Leg curl x10
Sled row 30ft
Sled push 30ft

[bobmen10000]

ohp
1x5x135
1x5x155
1x5x185
1x12x135

pendlay rows
2x5x245
1x7x245

hammer curls
60 reps to failure, varying weights

[bobmen10000]

squats - light & fast
5x2x245 lbs
3x2x300 lbs
1x1x385 lbs@harderthanitshouldhavebeen


I finished the 8 doubles in under 15 minutes, which included 2 minutes to change weights and setup camera between two sets. Weight moved fine, tried a higher position on the back. I waited 5 minutes and did a moderate to heavy single and it felt like shit. Barely was able to pick it, not sure what happened there, the actual squat moved well enough.

belt squat machine
1x10x380 lbs

leg curl & extension
1x10
1x10

My quads, adductors and taint were on fire - mostly my quads - so opted to call it a day in lieu of doing a circuit. Grocery shopping will have be my finisher today.

[bobmen10000]

bench - light and fastish
5x2x225
5x2x250
Moved alright. I have trouble unracking anything over 225 - painful and weak still - so I stuck relatively light. Finished in under 20 minutes.

consecutive circuit 6x
light sled drag 90ft
light sled reverse drag 90 ft
pull aparts x10
band face pulls purple x10

[bobmen10000]

Manta ray (extra high) bar squats
4x3x225
1x1x275
1x1x325
2x1x365
1x5x225 with long pause
These sucked.

Leg press myorepishv
10, 8, 6, 6 (near failure)

Hammer curl to failure
56 reps

[bobmen10000]

bench
2x5x225
1x5x245
1x5x265
1x1x285
1x1x305
1x2x325

Felt really heavy tonight and my legs were cramping up, apparently I can go barely 3 weeks before shut down or die fat arse fatigue kicks. I missed grooved my 325 single so turned it into a double, likely could have done a few more reps.

circuit 3x of
lat pulldown
x7 (these actually hurt)
leg extension
x10
leg curl
x10
sled row
x30 ft
sled push
x30ft

[bobmen10000]

shitty deadlifts
5x2x315
1x1x365
2x1x415

sled drag
4x90 ft

[bobmen10000]

3 consecutive rounds

cgbp
225 lbs
5, 5, 10
pull aparts band
12, 12, 12, 12 (can't count)
leg extension
12, 12, 20
leg curls
12, 12, 16
lat pulldowns supine
12, 12, 16

[bobmen10000]

squat (test)
2x1x335
2x1x405
1x1x425

belt squat machine - heavyish
1x10

I am competiting in a gym meet in a little over 2 weeks so opted to test my squat openers now, largely because my hips and lower back feel as good as they have felt in weeks. 425 moved very well save for the bar shifting on my back, which is actually encouraging as I hope actual meet lifts will be more technically sound/ less attemps at killing myself.

[bobmen10000]

manta ray (extra high) bar squats
3x3x225
1x1x275
1x3x315
2x1x365 (took the ray off for the second, seemed a little easier, was amazed that I was able to get under the bar without destroying my biceps)

overhead press
1X3X135
3X5X155
1X2X185

Hammer dummbell curls ascending and descending weights to failure
74 reps

[bobmen10000]

bench - setting attempts for gym meet in 12 days
2x2x225
1x2x255
1x2x285
1x2x315@9ish (looked much easier on camera, which is probably more accurate, my head almost sabatoged the session)
1x3x340@9 rep PR
(supposed to be single but moved so well opted to do more and guarantee I won't be benching heavy for a bit)

I have likely sandbagged bench for a while now; mostly it is due to being afraid of weights above 300 lbs, which is why a lot my best singles turn out to be double or triples because I gain confidence as I handle heavier weight - even during a set itself. Original plan was to open with 325 lbs but may switch that up to 340. E1Rm is something like 360 to 370 lbs, not sure if either is possible but 350+ (and a pr) seems likely.

[bobmen10000]

manta ray squat
1x3x225
3x3x315
high bar
1x3x315
1x1x365

leg press - myorepish
12,8,5, 5, nope

hammer curls to failure
75 reps

Should have taken a little longer break after squats, my quads did not like the attempt at leg pressing sets in quick succession.