Chez Posted September 2, 2020 Author Share Posted September 2, 2020 My local gym finally reopened last night and I had a great squat and gripper workout. In the rush I forgot my wrist wraps, chalk and gym bag so I did the grippers without chalk and still killed it: squats 3 warm ups 225 x 3 270 x 3 315 x 3 355 x 3 - nice. More in the tank also 280 x 10 Lying Hamstring Curls 95 lbs - 4 sets of 10x note - I bruised my ribs this past weekend helping family move which I had to block out squatting. It hurt even more on the Hamstring Curls laying facedown on them so I went really light Right Hand MMS Grippers no chalk cause i forgot it at home several warm ups 194+ super elite - very slight miss 194+ SE - got this time and got it on video. Video below. Crush is coming back as the wrist heals! 194+ SE - slight miss. 174 RB 280 - 3 doubles 165 elite - 3 triples Note - I normally finish with RBA negatives but I forgot it at home as well argh. I’ll do them next session with bench press here is the super elite close. Still at the end 3 Quote Link to comment Share on other sites More sharing options...
Chez Posted September 4, 2020 Author Share Posted September 4, 2020 (edited) My third bench workout restarting this program so it’s still light but here is tonight’s session: Bench Press 4 warm ups 250 lbs - 4 sets of 4x 285 lbs - easy single 200 lbs - 18x AMRAP. Dam cardio rep out Incline Bench Press 195 lbs - 5x 215 lbs - 5x 235 lbs - 5x Smith Machine Floor Press - each rep paused 245 lbs - 3x 265 lbs - 3x 285 lbs - 3x Machine Leg Press Calf raises 1 warm up 280 lbs - 4 sets of 25x Right Hand RBA Crush negatives 3 warm ups 6-6 - 5 sec hold 6-7 - 5 sec hold 7-7 - 5 sec hold 7-8 - 5 sec hold 8-8 - 5 sec hold x 3 picture of me warming up: “no one cared who I was until I put on the mass......ah.......mask” Edited September 4, 2020 by Chez Quote Link to comment Share on other sites More sharing options...
Chez Posted September 6, 2020 Author Share Posted September 6, 2020 Second over press session since the gyms reopened: Standing overhead Barbell press 3 warm ups 180 lbs - 3x 180 lbs - 4x 180 lbs - 4x 180 lbs - 3x 200 lbs - 1x 140 lbs - 20x ARAP. Cardio rep out Pec Deck machine flys 170 lbs - 10x 190 lbs - 10x 210 lbs - 10x 230 lbs - 10x Preacher Curls 70 lbs - 8x 90 lbs - 8x 100 lbs - 8x 70 lbs - 15x V bar triceps push downs high rep warm up 70 lbs - 10x 80 lbs - 10x 90 lbs - 10x 100 lbs - 10x Quote Link to comment Share on other sites More sharing options...
Chez Posted September 7, 2020 Author Share Posted September 7, 2020 (edited) Great deadlift session today. Heaviest in a long time. Deadlifts 4 warm ups 315 lbs - 2x 360 lbs - 2x 405 lbs - 2x 455 lbs - 2x. Dam that was a grinder. I was cursing like sailor at the mirror fighting through the sticking point. stiff leg deadlifts 275 lbs - 8x Lat pulls downs 160 lbs - 10x 170 lbs - 8x 180 lbs - 8x 190 lbs - 8x Close Grip Cable Rows 150 lbs - 10x 170 lbs - 8x 190 lbs - 8x Leg Extensions 155 lbs - 10x 170 lbs - 8x 185 lbs - 8x 200 lbs - 8x Edited September 7, 2020 by Chez Quote Link to comment Share on other sites More sharing options...
Chez Posted September 7, 2020 Author Share Posted September 7, 2020 (edited) Today’s top deadlift set (455 lbs x 2). I will be the first person to admit this isn’t much weight for someone my size but I have a history of lower body injures/issues to a genetic foot/ankle issue so I am finally making progress after serval Surgeries And years of rehab Edited September 7, 2020 by Chez 4 Quote Link to comment Share on other sites More sharing options...
Chez Posted September 10, 2020 Author Share Posted September 10, 2020 Tonight’s session Bench Press 4 warm ups 250 lbs - 4x, 5x, 5x, 4x 290 lbs - easy single 205 lbs - 18x AMRAP. Dam cardio rep out Incline Bench Press 200 lbs - 5x 220 lbs - 5x 240 lbs - 3x Floor Press - each rep paused 225 lbs - 3x 245 lbs - 3x 265 lbs - 3x 2.5” crusher right hand 2 warm ups 110 lbs - 5x 120 lbs - 5x 130 lbs - 5x 130 lbs - 3 singles with holds humidity was horrible in the gym making me slick crusher even harder. Ran out of time so I’ll do the left hand tomorrow Quote Link to comment Share on other sites More sharing options...
Chez Posted September 12, 2020 Author Share Posted September 12, 2020 Morning session today: Sled Pulls/drags - 3 different ways Forwards with arms back 285 lbs - 35 feet down and back 385 lbs - 35 feet down and back Forwards attach to weight belt 285 lbs - 35 feet down and back 385 lbs - 35 feet down and back Backward arms forward 285 lbs - 35 feet down and back 385 lbs - 35 feet down and back Quote Link to comment Share on other sites More sharing options...
Chez Posted September 12, 2020 Author Share Posted September 12, 2020 After the sled, I went straight to the gym so here is that session: Standing overhead Barbell press 3 warm ups 180 lbs - 4x 180 lbs - 4x 180 lbs - 4x 180 lbs - 4x 205 lbs - 1x 145 lbs - 20x ARAP. Cardio rep out Pec Deck machine flys 190 lbs - 8x 210 lbs - 8x 230 lbs - 8x 250 lbs (Whole stack)- 8x Preacher Curls 70 lbs - 10x 80 lbs - 8x 90 lbs - 8x 100 lbs - 8x 70 lbs - 15x V bar triceps push downs high rep warm up 75 lbs - 8x 85 lbs - 8x 95 lbs - 8x 110 lbs - 8x Quote Link to comment Share on other sites More sharing options...
Chez Posted September 13, 2020 Author Share Posted September 13, 2020 Late night session: dumbbell side laterals 20 lb DBs - 4 sets of 10x Rear Dumbbell Laterals 20 lb DBs - 4 sets of 10x Flask 1 hand pinch several warm ups 91 lbs - 3 singles! Dominating ones also. Post surgery PR and my flask is super slick and I also lift more on others. Video of the first lift below 81 lbs - 3 doubles 81 lbs - 3 lifts with 10 second holds Sorinex 4” block several warm ups 78 lbs - 1x. Post surgery PR. decided to quit cause thumb skin felt beat up and I have grippers tomorrow 3 Quote Link to comment Share on other sites More sharing options...
Chez Posted September 14, 2020 Author Share Posted September 14, 2020 (edited) Did squats, grippers and accessory work yesterday. I felt a little tired and fried. Attempted my 197+ grand elite and look how close I got.......argh. That is frustrating Need to buckle down and make a push right now to get over the hump. Lost lots of time rehabbing the wrist injury Edited September 14, 2020 by Chez 2 Quote Link to comment Share on other sites More sharing options...
eman Posted September 14, 2020 Share Posted September 14, 2020 Wow 197! geez - I've got a long road to get to that level. I know on my 2.5 it feels like I can hold it in that position forever but just can't get the last 1/16th of an inch... Funny how that works sometimes Of course the perfect set can make all the difference. Do you still use a plate loaded grip machine? Quote Link to comment Share on other sites More sharing options...
Chez Posted September 14, 2020 Author Share Posted September 14, 2020 5 minutes ago, eman said: Wow 197! geez - I've got a long road to get to that level. I know on my 2.5 it feels like I can hold it in that position forever but just can't get the last 1/16th of an inch... Funny how that works sometimes Of course the perfect set can make all the difference. Do you still use a plate loaded grip machine? Ya and my set was horrible yesterday which cost me the close. I don’t use a plate loses grip machine. I use the Robert Baraban adjustable for negatives Quote Link to comment Share on other sites More sharing options...
slazbob Posted September 14, 2020 Share Posted September 14, 2020 1 hour ago, Chez said: Ya and my set was horrible yesterday which cost me the close. I don’t use a plate loses grip machine. I use the Robert Baraban adjustable for negatives Chez- you used to use the crush booster on your sorinex...do you not have it anymore? Using the bands I think really helped you back then. Quote Link to comment Share on other sites More sharing options...
Chez Posted September 14, 2020 Author Share Posted September 14, 2020 46 minutes ago, slazbob said: Chez- you used to use the crush booster on your sorinex...do you not have it anymore? Using the bands I think really helped you back then. Yep and it worked great but I had to sell it when I moved cause I didn’t have the space. I feel I get the same benefit with my extended handle RBA and plan to microload it with ironmind extensors bands Quote Link to comment Share on other sites More sharing options...
Chez Posted September 15, 2020 Author Share Posted September 15, 2020 Abs, extensors and heavy RBA right hand negatives last night up to level 8-9 Quote Link to comment Share on other sites More sharing options...
Chez Posted September 15, 2020 Author Share Posted September 15, 2020 3 minutes ago, Hopefully said: Damn, I am really tempted to start doing some negatives to see if it would work well for me. If you use very low volume and high intensity it should provide some benefit. The overall consensus seem to be that they don't though. Seems really weird to me. I have noticed they work for me. It was one of the things I started using to get to the 200 lb mark in the past. Just need to be careful. I usually do they have regular grippers closes but I’m experimenting with the day after Quote Link to comment Share on other sites More sharing options...
Chez Posted September 15, 2020 Author Share Posted September 15, 2020 1 hour ago, Hopefully said: Okey, yeah I think I'll try them later on. I'm thinking 1-2 sets of supramaximal resistance. Just 5-10lbs more or so. Just make sure to warm up thoroughly as well Quote Link to comment Share on other sites More sharing options...
Chez Posted September 17, 2020 Author Share Posted September 17, 2020 (edited) great chest session tonight Bench Press 4 warm ups 250 lbs - 5x, 5x, 5x, 5x 295 lbs - easy single 210 lbs - 17x AMRAP. Dam cardio rep out Incline Bench Press 205 lbs - 5x 225 lbs - 3x 245 lbs - 3x Smith machine Floor Press - each rep paused 275 lbs - 2x 295 lbs - 2x 315 lbs - 1x Machine Pec Deck Flys 190 lbs - 10x 210 lbs - 10x 230 lbs - 10x 250 lbs (stack) - 10x Edited September 17, 2020 by Chez Quote Link to comment Share on other sites More sharing options...
cdhester2011 Posted September 18, 2020 Share Posted September 18, 2020 On 7/26/2020 at 9:38 PM, Chez said: So now that I am back at a gym (a ct one cause NY is still closed) I’m thinking about some goals to shoot for by year. I’ll start with lifting goals Deadlift - 500 lbs Squat - 405 lbs Are you following any sort of programming for the big 3 lifts? Quote Link to comment Share on other sites More sharing options...
Chez Posted September 18, 2020 Author Share Posted September 18, 2020 1 hour ago, cdhester2011 said: Are you following any sort of programming for the big 3 lifts? I started a program for bench and overhead press a couple weeks back and I’m going to start running it for squats and deadlifts soon Quote Link to comment Share on other sites More sharing options...
cdhester2011 Posted September 18, 2020 Share Posted September 18, 2020 That 500 pound deadlift is elusive. Seems like you should be pretty close hitting 455 for a double. Quote Link to comment Share on other sites More sharing options...
Chez Posted September 18, 2020 Author Share Posted September 18, 2020 4 minutes ago, cdhester2011 said: That 500 pound deadlift is elusive. Seems like you should be pretty close hitting 455 for a double. Thanks. In all honestly it isn’t an impressive deadlift for someone my size (I’m big) I have a history of knee, ankle and foot issues do to a genetic problem though. Had to go through several surgeries and years of rehab but I believe I am finally past them 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted September 19, 2020 Author Share Posted September 19, 2020 Arms and shoulders done. Almost time for sled. I’ll update the log later but feeling great today 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted September 19, 2020 Author Share Posted September 19, 2020 (edited) Great session today. I felt strong on everything and the cool temperature and great breeze really helped on the sled Standing overhead Barbell press 3 warm ups 180 lbs - 4x 180 lbs - 5x 180 lbs - 5x 180 lbs - 4x 210 lbs - 1x 150 lbs - 18x AMRAP cardio rep out Preacher Curls 70 lbs - 10x 80 lbs - 10x 90 lbs - 10x 100 lbs - 10x 70 lbs - 15x triceps push downs high rep warm up 80 lbs - 10x 90 lbs - 10x 100 lbs - 10x 120 lbs - 10x Machine Crunches 125 lbs - 4 sets of 30x straight from the gym to the sled Sled Pulls/drags - 3 different ways Forwards with arms back 300 lbs - 35 feet down and back 400 lbs - 35 feet down and back Forwards attach to weight belt 300 lbs - 35 feet down and back 400 lbs - 35 feet down and back Backward arms forward 300 lbs - 35 feet down and back 400 lbs - 35 feet down and back More weight than last week and it moved way faster. The cool temperature and nice breeze made a huge difference Edited September 19, 2020 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted September 24, 2020 Author Share Posted September 24, 2020 Great chest workout. Continuing to ramp up Bench Press 4 warm ups 250 lbs - 5x, 6x, 6x, 5x 300 lbs - easy single 215 lbs - 16x AMRAP. Dam cardio rep out. last rep was a grinder Machine Pec Deck Flys 210 lbs - 10x 230 lbs - 10x 250 lbs (stack) - 8x 250 lbs (stack) - 8x Incline Bench Press 205 lbs - 3x 225 lbs - 3x 245 lbs - 3x Floor Press - each rep paused 225 lbs - 3x 250 lbs - 2x 275 lbs - 1x Quote Link to comment Share on other sites More sharing options...
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