Chez 5,851 Posted December 10, 2020 Author Share Posted December 10, 2020 Great chest and bicep work tonight: Flat Barbell Bench Press 4 warm ups 260 lbs - 4x, 5x, 5x, 4x. All smooth and easy 300 lbs - super easy single 220 lbs - 15x AMRAP Barbell Floor Press - every rep paused 240 lbs - 3x 260 lbs - 3x 280 lbs - 3x Incline Barbell Bench Press 230 lbs - 3x 250 lbs - 3x 270 lbs - 3x Machine Pec Deck Flys (Palms Down) 250 lbs (stack) - 4 sets of 10x Preacher Curls 70 lbs - 10x 90 lbs - 8x 100 lbs - 8x 110 lbs - 8x 70 lbs - 20x Quote Link to post Share on other sites
Chez 5,851 Posted December 12, 2020 Author Share Posted December 12, 2020 (edited) Great AM session today Standing Overhead Press 4 warm ups 190 lbs - 4x, 5x, 5x, 4x 220 lbs - easy single 160 lbs - 15x AMRAP left a couple reps in the tank JM Press 2 warm ups 150 lbs - 10x 160 lbs - 8x 170 lbs - 8x 180 lbs - 8x Machine One Arm Bicep Curls 2 warm ups 155 lbs - 8x, 8x, 8x, 8x each arm 110 lbs - 20x each arm Edited December 12, 2020 by Chez 2 Quote Link to post Share on other sites
Chez 5,851 Posted December 12, 2020 Author Share Posted December 12, 2020 (edited) It was raining all day here. We were suppose to switch to sled work today. Because of the rain, we went to the gym and used their sled on their Astro turf track. We spent time experimenting with weight since this is a different sled on smooth flat surface while we are use to doing it outside on rough ground. did it two times down and back 3 different ways (holding a bar behind our back, holding a bar in front pulling backwards and a new way of pushing since this sled has those long posts for pushing). we plan on using this sled in the gym during the winter when it gets too cold and snows. Great workout Edited December 12, 2020 by Chez 2 Quote Link to post Share on other sites
Chez 5,851 Posted December 13, 2020 Author Share Posted December 13, 2020 Great session today: Deadlifts 5 warm ups 365 lbs - 5x, 6x, 6x, 5x 430 lbs - 1x. 315 lbs - 12x Slick 2.5” crusher several warm ups 140 lbs - 3 singles each hand 130 lbs - 3 doubles each hand 120 lbs - 3 triples each hand 120 lbs - 2 singles with 10 second holds each hand Lat pull downs with 2” grips 160 lbs - 8x 170 lbs - 8x 180 lbs - 8x 190 lbs - 8x Close Grip Pulley Rows with 2” grip 120 lbs - 10x 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x 1 Quote Link to post Share on other sites
Chez 5,851 Posted December 17, 2020 Author Share Posted December 17, 2020 (edited) Time to catch up in the log Tuesday 12/15/20 Leg Extensions 2 warm ups 200 lbs - 10x 215 lbs - 10x 230 lbs - 10x 245 lbs (stack) - 10x Lying Leg Curls 95 lbs - 10 x 125 lbs - 10x 140 lbs - 10x 155 lbs - 10x Machine Rear Laterals 120 lbs - 10x 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x Leg Press Machine Calf Raises 1 warm up 300 lbs - 4 sets of 30x Front Levers fitness bar with 5 lbs on end and hand at start of knurling - 10x, 10x, 8x each hand Rear Levers fitness bar with 5 lbs on end and hand at start of knurling - 8x, 8x, 8x each hand Pronation/Supination Fitness bar with 4 clips on one end - 3 sets of 8x each hand Flask Wrist Curls 2.5 plate added to loading pin - 3 sets of 10x each hand Reverse Barbell Wrist Curls 40 lb Barbell - 3 sets of 15x Edited December 17, 2020 by Chez Quote Link to post Share on other sites
Chez 5,851 Posted December 17, 2020 Author Share Posted December 17, 2020 (edited) Great Chest Session Tonight: Barbell Flat Bench Press 4 warm ups 260 lbs - 4 sets of 5x 305 lbs - easy single 225 lbs - 12x and a spotted 13th rep AMRAP Close Grip Barbell Floor Press - every rep paused 245 lbs - 3x 265 lbs - 3x 285 lbs - 2x Incline Barbell Bench Press 225 lbs - 3x 250 lbs - 3x 275 lbs - 3x. real happy with that Machine Pec Deck Flys (Palms Down) 250 lbs (stack) - 4 sets of 12x One Arm Machine Bicep Curls 2 warm ups 170 lbs (stack) - 10x, 10x, 8x, 8x - strongest I have ever been on this machine 120 lbs - 20x each arm - measured my biceps for the first time in a long time Monday. I ordered one of those loop retractable measuring tapes. Previous biggest was 18.5" but I measured 19.25" cold so my arms are officially the biggest they ever have been. Really happy about that. I have been adding extra arm work and I want to hit 20" because it would be pretty cool to hit that. Also measured my forearms. Measured 16" cold and 16.25" after the wrist work Tuesday. Again the biggest I have ever measured. Training is going great right now. Below is a bicep picture after the wrist work with a pump Edited December 17, 2020 by Chez 5 Quote Link to post Share on other sites
Kluv#0 2,961 Posted December 17, 2020 Share Posted December 17, 2020 Strong Incline after prior volume! How do you like the close grip floor press? 2 weeks ago I got pinned and had to play the air guitar -with pretty good amount of weight- to escape. 1 Quote Link to post Share on other sites
Chez 5,851 Posted December 17, 2020 Author Share Posted December 17, 2020 21 minutes ago, Kluv#0 said: Strong Incline after prior volume! How do you like the close grip floor press? 2 weeks ago I got pinned and had to play the air guitar -with pretty good amount of weight- to escape. So far really liking it. I do it with my friend at his house so he can always spot me if I get pinned. We also set up an extra lower pin position that we can use if we cant lock the weight out to reach the higher pin position in a couple weeks I’m going to throw in some sling shot overload work after my normal bench press work. Really trying to strengthen my lock out 1 Quote Link to post Share on other sites
Chez 5,851 Posted December 23, 2020 Author Share Posted December 23, 2020 Work has been killing me but I have been training. Here is a very quick run down saturday we started with sled work in the gym. 2 times down and back each of 4 ways for a total of 8 times down and back Barbell standing overhead press warm ups 190 lbs - 4 sets of 5x 225 lbs - insanely easy single. I was shocked how fast that moved. May be the easiest I have ever pressed 225 165 lbs - 15x. Real happy with that. I felt a couple in the tank also one hand flask pinch- going up to singles with 81 lbs each hand. Just restarting the cycle JM Presses - 4 sets pyramiding you with a top set of 185 for 8x One arm bicep curls - top set stacking the machine Monday squats warm ups 290 lbs - 5x, 6x, 6x, 5x 350 lbs - crazy easy single. Legs are getting stronger 245 lbs - 12x. Left a couple in the tank Right Hand MMS grippers up to super elite + cannon bumper one turn for singles tuesday lats pulldowns, one hand machine rows. Machine rear laterals. Hamstring curls, calf raises, machine bicep curls and the log is current. In the middle of my chest workout right now 1 Quote Link to post Share on other sites
Chez 5,851 Posted December 24, 2020 Author Share Posted December 24, 2020 (edited) Awesome chest workout tonight. I’m in a great groove: Flat Barbell Bench Press 4 warm ups 260 lbs - 5x, 6x, 6x, 5x 310 lbs - smooth single 230 lbs - 13x AMRAP. Real happy with that. next week I will Start addIng overload work with mark bells Sling shot Close Grip Barbell Floor Press - every rep paused 230 lbs - 3x 260 lbs - 2x 290 lbs - 2x Barbell Incline Bench Press 230 lbs - 3x 255 lbs - 2x 280 lbs - 2x. Felt great. Think I had another rep if I wanted but I’ll add more weight next week Machine Pec Deck Flys 250 lbs (stack) - 4 sets of 12x Edited December 24, 2020 by Chez 2 Quote Link to post Share on other sites
Chez 5,851 Posted December 26, 2020 Author Share Posted December 26, 2020 great session today: Sled pulls and drags we did it 4 different way (hold a bar behind our back, attached to our weight belt, pushing and holding a bar in front going backwards) 2 times down and back each way for a total of 8 times down and back. Didn't do a great job of keeping track of the weight but more weight this time. Top sets were over 400 lbs counting the sled Standing Overhead Barbell Press 4 warm ups 190 lbs - 5x, 6x, 6x, 5x 230 lbs - single 170 lbs - 15x AMRAP. Happy with that Barbell JM press 135 lbs - 8x 155 lbs - 8x 175 lbs - 8x 195 lbs - 7x EZ Curl Bar Preacher Curls 70 lbs - 8x 90 lbs - 8x 100 lbs - 8x 110 lbs - 8x 120 lbs - 6x 70 lbs - 20x Measured my Biceps at the end to see where I was with a pump and got spot on 20". Now I just need to keep growing to make this my cold measurement 2 Quote Link to post Share on other sites
Chez 5,851 Posted December 27, 2020 Author Share Posted December 27, 2020 (edited) Only had time for deadlifts today cause I have a tight work deadline to meet Deadlifts 5 warm ups 365 lbs - 6x, 6x, 6x, 6x 440 lbs - explosive single. That moved crazy fast and easy. Moved like 315. Even my friend said he’s never seen me lift that fast and explosive. Felt dam good. I made sure to get amped up and it worked big time. 320 lbs - 12x. Left a couple in the tank good session Edited December 27, 2020 by Chez 2 Quote Link to post Share on other sites
Chez 5,851 Posted December 30, 2020 Author Share Posted December 30, 2020 Accessory work tonight Lat Pulldowns with yes 4 All grips 2 warm ups 180 lbs - 8x 190 lbs - 8x 200 lbs - 8x 210 lbs - 8x Medium Width Cable Rows with Yes 4 All Grips 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x 170 lbs - 10x Machine Rear Laterals 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x 170 lbs - 10x Machine One Arm Curls 2 warm ups 170 lbs (stack) - 4 sets of 10x each arm 130 lbs - 20x each arm Leg Extensions 2 warms ups 200 lbs - 10x 215 lbs - 10x 230 lbs - 10x 245 lbs (stack) - 10x prone Hamstring Curls 95 lbs - 10x 125 lbs - 10x 140 lbs - 10x 155 lbs - 10x gratuitous bicep picture 2 Quote Link to post Share on other sites
pancho_grip_lift 283 Posted December 30, 2020 Share Posted December 30, 2020 9 hours ago, Chez said: Accessory work tonight Lat Pulldowns with yes 4 All grips 2 warm ups 180 lbs - 8x 190 lbs - 8x 200 lbs - 8x 210 lbs - 8x Medium Width Cable Rows with Yes 4 All Grips 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x 170 lbs - 10x Machine Rear Laterals 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x 170 lbs - 10x Machine One Arm Curls 2 warm ups 170 lbs (stack) - 4 sets of 10x each arm 130 lbs - 20x each arm Leg Extensions 2 warms ups 200 lbs - 10x 215 lbs - 10x 230 lbs - 10x 245 lbs (stack) - 10x prone Hamstring Curls 95 lbs - 10x 125 lbs - 10x 140 lbs - 10x 155 lbs - 10x gratuitous bicep picture GAINS!!!!!!! 1 Quote Link to post Share on other sites
Chez 5,851 Posted December 31, 2020 Author Share Posted December 31, 2020 Fantastic chest session tonight. In such a great groove. Busted out the slingshot for overload work Flat Barbell Bench Press 4 warm ups 260 lbs - 6x, 6x, 6x, 6x 315 lbs - smooth single Slingshot work 285 lbs - 3 doubles with slingshot 300 lbs - double with SS 315 lbs - double with SS 330 lbs - single with SS 345 lbs - single with SS Close Grip Floor Press - all reps paused 235 lbs - 3x 265 lbs - 2x 295 lbs - 2x. Wow. That moved well Incline Barbell Bench Press 225 lbs - 3x 255 lbs - 2x 285 lbs - 2x. Wow. Felt easy. I had another rep but I’ll save it 225 lbs - 10x then spotter used finger tips to help lock out 11x Machine Pec Deck Flys 250 lbs (stack) - 4 sets of 12x Leg Press Machine Calf Raises 1 warm up 300 lbs - 4 sets of 30x gratuitous forearm picture: 2 Quote Link to post Share on other sites
Chez 5,851 Posted January 14 Author Share Posted January 14 (edited) Argh. Been training but been lazy about posting. I’m actually in an Amazon groove right now with all my power lifts getting stronger. Instead of training to log the workout I didn’t let’s just start with last nights great chest workout and move forward Flat Barbell Bench Press 4 warm ups 260 lbs - 6x, 7x, 7x, 6x 325 lbs - smooth single Slingshot work 295 lbs - 3 doubles with slingshot 310 lbs - double with SS 325 lbs - double with SS 340 lbs - single with SS. Easy but hit the pegs on the way up throwing me off balance 355 lbs - single with SS Close Grip Floor Press - all reps paused 235 lbs - 3x 270 lbs - 2x 305 lbs - 1x nice, more in the tank Incline Barbell Bench Press 235 lbs - 3x 265 lbs - 2x 295 lbs - 2x. Ya buddy 255 lbs - 6x Machine Pec Deck Flys 250 lbs (stack) - 4 sets of 10x video of all the bench press working sets Edited January 14 by Chez 3 Quote Link to post Share on other sites
Chez 5,851 Posted January 18 Author Share Posted January 18 (edited) This weekends training: Saturday 1/16/21 Started of with sled work in the gym with 3 other training partners. Which did it with 4 different styles (holding a bar behind the back facing forward, Attached to our weight belt facing forward, Pushing forward and lastly pulling backward with a bar). Did 2 times down and back each style for a total of 8 times down and back. Took about 1.5 hrs between all our sets. Next week we made a promise to track the weight better Standing Barbell Overhead Press warm ups 190 lbs - 6x, 7x, 7x, 6x 245 lbs - single attempt. So Freaking Close! Just couldn't completely lock the elbows ARGH! This would have been an all time PR and that PR was fresh while this was fatigued. Here is a still of the attempt. I'll restart the cycle upping the base weight and try to get it when it comes up again for revenge. had to use the bar I hate also 185 lbs - 10x Flat Barbell JM Press Warm ups 135 lbs - 8x 160 lbs - 8x 185 lbs - 8x 205 lbs - 8x Tried to do some flask work but a training partner wanted me to show him and he the flask all messed up with sweat so decided to try it again tomorrow after I saw the flask texture was all messed up Today 1/17/21 Squats warm ups 290 lbs - 6x, 7x, 6x, 6x 365 lbs - single. I was a little shaky but got it. Legs are still feeling yesterdays sled work 255 lbs - 16x. I left a few in the tank. I'm pretty tired Flask 1 Hand Pinch warm ups 83.5 lbs - 3 singles each hand 73.5 lbs - 2 doubles each hand 63.5 lbs - 2 triples each hand 63.5 lbs - 2 singles with 10 second holds each hand Machine Rear Delt Flys 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x 170 lbs - 10x Machine One Arm Bicep Curls warm ups 170 lbs - 4 sets of 10x each arm 125 lbs - 25x each arm Edited January 18 by Chez 3 Quote Link to post Share on other sites
pancho_grip_lift 283 Posted January 18 Share Posted January 18 9 hours ago, Chez said: This weekends training: Saturday 1/16/21 Started of with sled work in the gym with 3 other training partners. Which did it with 4 different styles (holding a bar behind the back facing forward, Attached to our weight belt facing forward, Pushing forward and lastly pulling backward with a bar). Did 2 times down and back each style for a total of 8 times down and back. Took about 1.5 hrs between all our sets. Next week we made a promise to track the weight better Standing Barbell Overhead Press warm ups 190 lbs - 6x, 7x, 7x, 6x 245 lbs - single attempt. So Freaking Close! Just couldn't completely lock the elbows ARGH! This would have been an all time PR and that PR was fresh while this was fatigued. Here is a still of the attempt. I'll restart the cycle upping the base weight and try to get it when it comes up again for revenge. had to use the bar I hate also 185 lbs - 10x Flat Barbell JM Press Warm ups 135 lbs - 8x 160 lbs - 8x 185 lbs - 8x 205 lbs - 8x Tried to do some flask work but a training partner wanted me to show him and he the flask all messed up with sweat so decided to try it again tomorrow after I saw the flask texture was all messed up Today 1/17/21 Squats warm ups 290 lbs - 6x, 7x, 6x, 6x 365 lbs - single. I was a little shaky but got it. Legs are still feeling yesterdays sled work 255 lbs - 16x. I left a few in the tank. I'm pretty tired Flask 1 Hand Pinch warm ups 83.5 lbs - 3 singles each hand 73.5 lbs - 2 doubles each hand 63.5 lbs - 2 triples each hand 63.5 lbs - 2 singles with 10 second holds each hand Machine Rear Delt Flys 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x 170 lbs - 10x Machine One Arm Bicep Curls warm ups 170 lbs - 4 sets of 10x each arm 125 lbs - 25x each arm Great pressing and pinch Chez! 1 Quote Link to post Share on other sites
Chez 5,851 Posted January 18 Author Share Posted January 18 1 hour ago, pancho_grip_lift said: Great pressing and pinch Chez! Thanks buddy. Ramping the pinch back up. Trying to beat my 93.5 lb flask PR once I peak 1 Quote Link to post Share on other sites
Chez 5,851 Posted January 20 Author Share Posted January 20 Yesterday’s quick accessory training; Lat Pulldowns 2 warm ups 190 lbs - 8x 200 lbs - 8x 210 lbs - 8x 220 lbs - 8x One Arm Machine Rows 87.5 lbs - 8x each arm 100 lbs - 8x each arm 112.5 lbs - 8x each arm 125 lbs - 8x each arm Prone Hamstring Curls 95 lbs - 10x 125 lbs - 10x 140 lbs - 10x 155 lbs - 10x Leg Press Machine Calf Raises 1 warm up 240 lbs - 50x, 50x, 35x, 35x 1 Quote Link to post Share on other sites
Chez 5,851 Posted March 4 Author Share Posted March 4 Enter the ramp up phase of this third cycle. Every rep felt clean and strong. Tonight’s workout: Flat Barbell Bench Press 5 warm ups 270 lbs - 5x, 5x, 5x, 5x 320 lbs - smooth single 290 lbs - 3 doubles with slingshot 305 lbs - double with slingshot 320 lbs - double with slingshot 335 lbs - single with slingshot 350 lbs - single with slingshot Barbell Floor Press - every rep paused 230 lbs - 3x 260 lbs - 2x 290 lbs - 1x Incline Barbell Bench Press 225 lbs - 2x 255 lbs - 2x 285 lbs - 2x 235 lbs - 9x Machine Pec Deck Flys 250 lbs (Stack) - 4 sets of 10x Took a break from logging. I kept training just needed the break from logging to clear my head with so personal stuff going on. I’m back now. Let’s go! 2 Quote Link to post Share on other sites
Chez 5,851 Posted March 11 Author Share Posted March 11 (edited) Argh. So I missed logging my last 3 workouts again. Lifted Saturday, Sunday and last night. Good sessions but I’m just going to log tonight and try to more consistent going forward. Here’s tonight’s training: Flat Barbell Bench Press 5 warm ups 270 lbs - 5x, 5x, 5x, 5x 325 lbs - smooth single 295 lbs - 3 doubles with slingshot 310 lbs - double with slingshot 325 lbs - double with slingshot 340 lbs - single with slingshot 355 lbs - single with slingshot Barbell Floor Press - every rep paused 235 lbs - 3x 265 lbs - 2x 295 lbs - 1x Incline Barbell Bench Press 230 lbs - 2x 260 lbs - 2x 290 lbs - 2x. That moved real fast and even my partner commented that it was faster than last weeks 285 245 lbs - 8x. Also happy with that. Partner said I could have probably gotten the 9th but I decided to save it Machine Pec Deck Flys 250 lbs (Stack) - 4 sets of 10x note: next week I plan attempting an all time bench PR and it will be on my fifth set fatigued.....getting stronger Edited March 11 by Chez 2 Quote Link to post Share on other sites
pancho_grip_lift 283 Posted March 11 Share Posted March 11 1 hour ago, Chez said: Argh. So I missed logging my last 3 workouts again. Lifted Saturday, Sunday and last night. Good sessions but I’m just going to log tonight and try to more consistent going forward. Here’s tonight’s training: Flat Barbell Bench Press 5 warm ups 270 lbs - 5x, 5x, 5x, 5x 325 lbs - smooth single 295 lbs - 3 doubles with slingshot 310 lbs - double with slingshot 325 lbs - double with slingshot 340 lbs - single with slingshot 355 lbs - single with slingshot Barbell Floor Press - every rep paused 235 lbs - 3x 265 lbs - 2x 295 lbs - 1x Incline Barbell Bench Press 230 lbs - 2x 260 lbs - 2x 290 lbs - 2x. That moved real fast and even my partner commented that it was faster than last weeks 285 245 lbs - 8x. Also happy with that. Partner said I could have probably gotten the 9th but I decided to save it Machine Pec Deck Flys 250 lbs (Stack) - 4 sets of 10x note: next week I plan attempting an all time bench PR and it will be on my fifth set fatigued.....getting stronger Hey Chez! Good luck on that PR next week... you will do well I'm sure 1 Quote Link to post Share on other sites
Chez 5,851 Posted March 11 Author Share Posted March 11 1 hour ago, pancho_grip_lift said: Hey Chez! Good luck on that PR next week... you will do well I'm sure Thanks buddy. I have been experimenting with how to peak with this programming and my body’s response. I have failed before but I think I have learned a lot and should be better prepared next week. Will take video 1 Quote Link to post Share on other sites
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