Hopefully 1,103 Posted September 15 Share Posted September 15 11 minutes ago, Chez said: 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 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. Quote Link to post Share on other sites
Chez 5,677 Posted September 15 Author Share Posted September 15 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 post Share on other sites
Chez 5,677 Posted September 17 Author Share Posted September 17 (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 by Chez Quote Link to post Share on other sites
cdhester2011 31 Posted September 18 Share Posted September 18 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 post Share on other sites
Chez 5,677 Posted September 18 Author Share Posted September 18 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 post Share on other sites
cdhester2011 31 Posted September 18 Share Posted September 18 That 500 pound deadlift is elusive. Seems like you should be pretty close hitting 455 for a double. Quote Link to post Share on other sites
Chez 5,677 Posted September 18 Author Share Posted September 18 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 post Share on other sites
Chez 5,677 Posted September 19 Author Share Posted September 19 Arms and shoulders done. Almost time for sled. I’ll update the log later but feeling great today 1 Quote Link to post Share on other sites
Chez 5,677 Posted September 19 Author Share Posted September 19 (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 by Chez 1 Quote Link to post Share on other sites
Chez 5,677 Posted September 24 Author Share Posted September 24 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 post Share on other sites
Chez 5,677 Posted September 25 Author Share Posted September 25 Continuing to ramp up Standing overhead Barbell press 3 warm ups 180 lbs - 5x 180 lbs - 5x 180 lbs - 5x 180 lbs - 5x 215 lbs - 1x 155 lbs - 16x AMRAP cardio rep out Preacher Curls 70 lbs - 10x 90 lbs - 10x 100 lbs - 10x 110 lbs - 10x 80 lbs - 15x V bar triceps push downs high rep warm up 90 lbs - 10x 100 lbs - 10x 110 lbs - 10X 120 lbs - 10x 70 lbs - 20x 2 Quote Link to post Share on other sites
Chez 5,677 Posted October 1 Author Share Posted October 1 Great chest workout. Continuing to ramp up Bench Press 4 warm ups 250 lbs - 6x, 6x, 6x, 6x 305 lbs - smooth single 220 lbs - 14x AMRAP. Dam cardio rep out Incline Bench Press 210 lbs - 5x 230 lbs - 5x 250 lbs - 3x Smith Machine Floor Press - each rep paused 255 lbs - 3x 275 lbs - 3x 295 lbs - 2x Machine Pec Deck Flys 230 lbs - 8X 250 lbs (stack) - 8x, 8x, 8x 1 Quote Link to post Share on other sites
Chez 5,677 Posted October 2 Author Share Posted October 2 (edited) Great shoulder and arm workout Standing overhead Barbell press 4 warm ups 180 lbs - 5x 180 lbs - 6x 180 lbs - 6x 180 lbs - 5x 220 lbs - 1x 160 lbs - 16x AMRAP cardio rep out Preacher Curls 75 lbs - 8x 95 lbs - 8x 105 lbs - 8x 115 lbs - 8x 85 lbs - 15x V bar triceps push downs high rep warm up 70 lbs - 15x 75 lbs - 15x 80 lbs - 15x 85 lbs - 15x Edited October 2 by Chez 4 Quote Link to post Share on other sites
Chez 5,677 Posted October 4 Author Share Posted October 4 (edited) So my parents recently bought a lake house in the Catskills ny and I spent yesterday helping them move out old furniture (my third Saturday doing so) so I was pretty exhausted today. I started a deadlift program today so it was suppose to be a light day but I felt beat up from yesterday so everything felt heavy today but I still got through my back workout: Deadlifts 5 warm ups 365 lbs - 4 sets of 3x 400 lbs - 1x 275 lbs - 10x AMRAP. Ya, I am dead at this point. This should really be more like 20x but I’m exhausted. It’s ok. I’ll bounce back next week. Happy I was able to get through the session considering Lat Pulls Downs 200 lbs - 8x 210 lbs - 8x 220 lbs - 8x 220 lbs - 8x Close Grip Cable Rows 170 lbs - 8x 190 lbs - 8x 210 lbs - 8 230 lbs - 8x picture of the lake from the back deck of my parents new place: Edited October 4 by Chez 2 Quote Link to post Share on other sites
Chez 5,677 Posted October 6 Author Share Posted October 6 Just some accessories and wrist work tonight: machine crunches 140 lbs - 4 sets of 20x Leg extensions 185 lbs - 8x 200 lbs - 8x 215 lbs - 8x 230 lbs - 8x Leg Press Machine calf extensions warm up set 320 lbs - 4 sets of 25x Lying Hamstring 95 lbs - 8x 110 lbs - 8x 125 lbs - 8x 140 lbs - 8x front levers, rear levers, supination, pronation using a light exercise bar with weight added at the end both left and right hand Quote Link to post Share on other sites
Chez 5,677 Posted October 8 Author Share Posted October 8 In a good groove right now. Ramping up nicely. Here’s tonight’s work Barbell Bench Press 4 warm ups 250 lbs - 6x, 7x, 7x, 6x 310 lbs - single. I wasn’t set up right so I started leaning to my right and It threw me off but I was able to pull it in and finish it. Obviously fatigued from previous sets as reps are increasing every week. 225 lbs - 13x and spot to finish the 14th. Happy with that since the triceps are very fatigued at this point Incline Barbell Bench Press 215 lbs - 3x 235 lbs - 3x 255 lbs - 3x. Last rep wasn’t easy Smith Machine Floor Press - every rep paused 260 lbs - 3x 280 lbs - 3x 300 lbs - 2x Standing Alternating Dumbbell Hammer Curls 1 warm up 45 lb DBs - 8x each arm 50 lb DBs - 8x each arm 55 lb DBs - 8x each arm 60 lb DBs - 8x each arm Machine Pec Deck Flys - Palm down 250 lbs (whole stack) - 4 sets of 8x 1 Quote Link to post Share on other sites
Chez 5,677 Posted October 9 Author Share Posted October 9 Great shoulder and arm workout. Weights/reps keep going up and I’m feeling great Standing overhead Barbell press 4 warm ups 180 lbs - 6x 180 lbs - 6x 180 lbs - 6x 180 lbs - 6x 225 lbs - 1x. Solid. Think I can break my standing overhead PR by year end 165 lbs - 14x AMRAP cardio rep out. Might have had 1-2 more reps but decided to save the energy Preacher Curls 70 lbs - 10x 100 lbs - 8x 110 lbs - 8x 120 lbs - 8x. Most I have done on preachers in a while. Felt great 90 lbs - 15x Rope triceps pull downs high rep warm up 60 lbs - 10x 65 lbs - 10x 70 lbs - 10x 75 lbs - 10x second bicep session this week. I decided to really make a push for 20” arms. I think they are 18.5 right now which makes my all time biggest but I have to measure to make sure. Sitting at like 285-290 lbs 1 Quote Link to post Share on other sites
Chez 5,677 Posted October 10 Author Share Posted October 10 (edited) Late night second workout ended in an all time flask PR Seated DB side laterals 25 lb DBs - 10x 30 lb DBs - 3 sets of 10x face down Rear DB laterals 20 lb DBs - 10x 25 lb DBs - 3 sets of 10x One Hand Flask Pinch serval warm ups 93.5 lbs - wow. That was close. Probably to competition cross bar height but no way to know for sure 93.5 lbs - got it to full lock out! New all time PR on my slick flask. My flask is super slick. It’s the hardest I have ever tried. I always lift more on others and this was with my surgically repaired right hand which has always been weaker on pinch even before the surgery. Can’t go 100% on my left right as I rehab a left wrist injury. This isn’t even my final form! Let’s (bad word filter)ing Go! video below 93.5 lbs - partial lift. Little worse than the first. This will soon be routine. Hell ya 83.5 lbs - 3 sets of doubles 76 lbs - 3 sets of triples 76 lbs - 3 singles with 10 second holds Edited October 10 by Chez 3 Quote Link to post Share on other sites
Chez 5,677 Posted October 12 Author Share Posted October 12 yesterday I had a training session at Tim Butlers place but I wasn't able to do anything worth mentioning. Little bit of an off day for me. I squatting to wake up my central nervous system so my legs were sore going into the gym today but I still hit squats and did pretty well considering Barbell Back Squats 5 warm ups - my legs were super tight and sore 290 lbs - 4 sets of 3x 320 lbs - 1x 220 lbs - 10x. I cut it short because of the extra squats yesterday. This should be more like 20x fresh. I didn't push myself super hard because I am just starting the cycle with legs Lying Hamstring Curls 95 lbs - 10x 110 lbs - 10x 125 lbs - 10x 140 lbs - 10x Lat Pulls Downs 2 warm ups 200 lbs - 8x 210 lbs - 8x 220 lbs - 8x 230 lbs - 5x. Machine Chest Support Rows 125 lbs - 10x 150 lbs - 10x 175 lbs - 10x 187.5 lbs (whole stack) - 10x Quote Link to post Share on other sites
Chez 5,677 Posted October 15 Author Share Posted October 15 (edited) Really great session. Strongest in a while and everything felt smooth Barbell Bench Press 4 warm ups 250 lbs - 7x, 7x, 7x, 7x 315 lbs - single. Felt great, even better than last weeks 310 so I’m happy 230 lbs - 12x amrap Incline Barbell Bench Press 225 lbs - 3x 245 lbs - 3x 265 lbs - 3x. Stronger than last week with more weight on every set in the workout leading to this Smith Machine Floor Press - every rep paused 265 lbs - 3x 285 lbs - 3x 305 lbs - 2x Standing Alternating Dumbbell Hammer Curls 1 warm up 50 lb DBs - 8x each arm 55 lb DBs - 8x each arm 60 lb DBs - 8x each arm Machine Pec Deck Flys - Palm down 250 lbs (whole stack) - 4 sets of 10x Edited October 15 by Chez Quote Link to post Share on other sites
Chez 5,677 Posted October 17 Author Share Posted October 17 (edited) great training today: Standing overhead Barbell press 4 warm ups 180 lbs - 6x 180 lbs - 7x 180 lbs - 7x 180 lbs - 6x 230 lbs - 1x 170 lbs - 13x AMRAP cardio rep out. video of ever working set below Preacher Curls 70 lbs - 15x 80 lbs - 12x 90 lbs - 10x 100 lbs - 8x. straight to my buddy‘s house for farmers walks. We decided to switch back from sled work. It’s been a while since doing farmers so I was a little rusty but went big last set and hit a PR 120 lbs per hand - 35-40 feet down and back 170 lbs per hand - 35-40 feet down and back 220 lbs per hand - 35-40 feet down and back Edited October 18 by Chez 2 Quote Link to post Share on other sites
Chez 5,677 Posted October 18 Author Share Posted October 18 (edited) Great session today. A female friend at the gym has never done deadlifts and asked to train with me so she could learn. I spent a lot of time instructing and cheering her on/recording her so only back work today cause it took longer than usual woking with someone. She’s a badass though and pushed herself very hard for being a tiny woman. I was impressed with her work ethic and heart. I always tell people the numbers you lift don’t matter as much as how hard you work and she never backed down. Deadlifts 5 warm ups 365 lbs - 3x, 4x, 4x, 3x 405 lbs - smooth single 285 lbs - 20x AMRAP. Went all out. I was already beat up from shoulder press and farmers yesterday and haven’t done high rep deads in a very long time so this was brutal. Plus the deadlift room is super hot with no air vents Lat Pull Downs 1 warm up 160 lbs - 10x 170 lbs - 10x 180 lbs - 10x Machine Chest Supported Rows 125 lbs - 3 sets of 10x note - I went super light on pull downs and rows cause the last set of deads really took a lot out of me Edited October 18 by Chez Quote Link to post Share on other sites
Chez 5,677 Posted October 21 Author Share Posted October 21 Quick session last night that I forgot to log: Leg extensions 1 warm up 185 lbs - 10x 200 lbs - 10x 215 lbs - 10x 230 lbs - 10x lying leg curls 95 lbs - 10x 110 lbs - 10x 125 lbs - 10x 140 lbs - 10x 2.5” my slick crusher lifts 140 lbs right/130 left - 3 singles 130 right/120 left - 3 doubles 120 right/110 left - 3 triples 120 right/110 left - 3 singles with 10 second holds - I took a break from thick bar after PRing on my slick crusher so I’m ramping back up. Left hand with the wrist issue continues to improve Quote Link to post Share on other sites
Chez 5,677 Posted October 22 Author Share Posted October 22 Best bench session in a really long time. I can feel I am getting stronger every week. I really notice it on my lockouts Bench Press 4 warm ups 250 lbs - 7x, 8x, 8x, 7x 320 lbs - 1x. I felt that was I shifting to the side again which threw me off a little. This bench is a little narrow and slippery especially cause I sweat so much but I was able to get it under control and finish the single. This is actually pretty close to my all time max of 325 and this was after 4 sets of moderate volume and fatigued so I am super happy. A new PR is coming soon! 235 lbs - 11x and slight miss on the 12th AMRAP Video of all the working sets below Incline Bench Press 230 lbs - 3x 250 lbs - 3x 270 lbs - 2x Smith Machine Floor Press - Every rep Paused 265 lbs - 3x 285 lbs - 2x 305 lbs - 1x. Easy money. More weight next week. 4 Quote Link to post Share on other sites
Chez 5,677 Posted 13 hours ago Author Share Posted 13 hours ago Argh. Behind in the log again. Had my quarterly board of directors presentation last week so I pulled some late nights but still training. Only thing worth mentioning is my squat and gripper workout on Sunday: Squats 5 warm ups 290 lbs - 3x, 4x, 4x, 3x 325 lbs - smooth easy single 225 lbs - 20x AMRAP. Really happy with that. Think that is the first time I have done 20x with 225 and this is a 6th set AMRAP so I was fatigued Right Hand MMS Grippers worked up to 3 straight singles with my 194.5 lb RGC Super Elite and missed the 4th by a hair. Super happy about that. Wrist is getting better everyday. Now I’m going to use the bumper on this gripper to transition to my 198 grand elite. Video of the super elite closes below 1 Quote Link to post Share on other sites
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