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Weights up, scales down…

akboom87 said:
I keep thinking my weight selection is to low starting out,but by the end I do not wonder 😂
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I struggle to hydrate enough to not get sick on early sessions so I will literally pound a gatorade or any electrolyte I can on my way. My dad got me my first membership when I was 16 and I'd drive to the gym with him before he had to go to work around 5am, then back home to shower for high school and most days I'd pull over on the way home and puke. back then a simple banana seemed to help. Now days if it's an early shift, I pound a gatorade or other electrolyte first thing when I wake up, then my preWO on top of that. Then I go to work feeling over heated and sweaty for the next few hours and have to skip my morning coffee ritual lol.
 
Wake up time 4:25 am
1 heaping scoop of Ultra and this time I big glass of water, not sure how many ounces.
Gym time 5:10 am-6:15am ish

OHP (62.5%)
85lbs x10x10x10x10

wide grip bench press (6-8rpe)
155lbsx10
135lbsx10x10

behind the neck push press (6-8rpe)
95lbs x10
85lbs x10x10

Standing lateral raise
15lbs x15x15x15x15

ex bar skull crusher
50lbs x 15x15x15
40lbs x 15

rope tricep pushdown
25lbs x15x15x15x15

another solid session. Didn’t feel quite as strong on the overhead work as I was hoping today, still hit all targets though. Had to drop weight on last set of skull crushers and dropped from 30lbs to 25lbs on rope tricep push downs.
 
I've really been liking bringing those ez bar skull crushers into the routine. It honestly takes me probably the first 8 reps of every set to get the full stretch and start to "feel" them right, but the last few reps are murder lol.
 
Dustin07 said:
I've really been liking bringing those ez bar skull crushers into the routine. It honestly takes me probably the first 8 reps of every set to get the full stretch and start to "feel" them right, but the last few reps are murder lol.
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Most definitely my first set is a breeze after that I can feel it kicking in and getting to work.
 
yeah I don't know if it's cause i'm retarded and my form just takes that long to activate or what but it's definitely a movement that requires a fair number of reps before it starts to hit. Looking back over the past year skull crushers are probably the only "new" movement that I really brought back to the routine for triceps, (and actually, far less dips than historically) but definitely feel like I've seen some arm growth so I'm assuming they are making a contribution.
 
Woke up a little later this morning, I did not want to get out of bed.
4:40am I put my cup on a scale zeroed out and measured out the grams. I can’t remember now off the top of my head 24-26 grams? Anyway was a scoop and a little more. No tingles or anything. Mixed up great and chug a lug!
Gym time 5:15-6:30 am

Deadlift (62.5%)
195lbs x10x10x10x10

Romanian deadlift (6-8 rpe)
145lbs x10x10x10

good morning BB
I dropped the weight some to get a better feel for the movement
115lbs x10x10x10
I think I finally figured out how to lock the bar on my traps and this felt really good today.

BB bent over row (6-8 rpe)
105lbs x 15x15x15x15

lying leg curl
95lbs x15x15x15x15

Hanging leg raises
15x15x15x15

Week 2 completed, definitely feeling a little sore and rundown today.
 
Gym time 5am -6:25am

bench (65%)
140lbs x10x10x10x10x10

wide grip bench (6-8rpe)
115lbs x10x10x10x10

Incline bench
95lbs x10x10 had to drop weight
85lbs x10x10

T bar row
70lbs x15x15x15x15x15

lat pull down
100lbs x15x15x15x15x15

ez bar curls
50lbs x15x15x15x15x15
 
This was quite grueling to get through, upper body was the most pumped I have been at any time. Felt good to get through it though!
 
akboom87 said:
Only thing I’m using is prime XT, but got to be honest I have not been very consistent on it last few weeks.
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Got to be consistent with something like that. Levels build up, and get better with consistent use.
 
6/11/24
Almost didn’t get out of bed, Monday was a long day in the sun ended up getting like 12k+ steps in.
Dragged myself out of be at 4:30am 1 heaping scoop of All Out and water also had a cup of coffee.
Gym time 5:10am-6:15am

squats (65%)
170lbs x10x10x10x10x10

wide squat
135lbs x10x10x10x10

front squat
Skipped I just didn’t have it

leg extension
80lbs x15x15x15x15x15

machine ab crunch
110lbs x15x15x15x15x15

Was not an easy session.

in other news we have induction scheduled 2 weeks from now, right at the 39 week mark. Check ups have been going well he is still below the percentage range but still increasing so that is good. Will have a week maybe 2 off from work to help around the house and all while she recovers.
 
akboom87 said:
1 heaping scoop of All Out and water also had a cup of coffee.
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have you tried weighing it out like Hyde mentioned the other day vs the scoops?
I felt like the Ultra hit way harder when I weighed it out vs a scoop.

akboom87 said:
in other news we have induction scheduled 2 weeks from now, right at the 39 week mark. Check ups have been going well he is still below the percentage range but still increasing so that is good. Will have a week maybe 2 off from work to help around the house and all while she recovers.
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getting closer!!
 
Dustin07 said:
have you tried weighing it out like Hyde mentioned the other day vs the scoops?
I felt like the Ultra hit way harder when I weighed it out vs a scoop.



getting closer!!
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Yep Friday I used a scale was like a full scoop and then a little more, did notice it seemed to be stronger at the dosage weight.

It is getting close and work has been crazy trying to wrap up 2 bridge projects before he comes so I don’t have to worry about that!
 
I bet you can't wait for your new addition! Excited for you too!
 
gym time 5am-6:15am
Day 3 week 3 of wave 1 base phase

BB OHP (65%)
90lbs x10x10x10x10x8
Couldn’t quite get the last 2 reps of the last set

Wide bench (6-8rpe index finger on ring)
120lbs x10x10x10x10

Behind the neck push press
95lbs x10x10x10x10

standing lateral raise
15lbs x15x15x15
12.5lbs x15x15

ex bar skull crusher
50lbs x15x15x15x15
40lbs x15

cable rope Tricep push downs
30lbs x15x15x15x15x15
 
From Tuesday’s blah session with yesterday as a rest day and got some more food in and more sleep today was a big turnaround. Will be glad this is the last week of this wave and move on to wave 2 of the program.
 
Also had some changes in plans yesterday. My wife’s doctor is changing the scheduled induction date, to earlier so she will be on shift for it. So now we will be going in June 23rd, 10 days from now 😅. Got arrangements made for the grandparents to be here at the new date to stay with are daughter and watch the dogs etc.
 
The heat and the high volume this week have been kicking my ass.
Slow getting out of bed wake up 4:45 am 1 large rounded scoop of All Out Ultra and a cup of coffee as well.

gym time 5:15am 6:30 am

deadlift (65%)
205lbs x10x10x10x10x10

Romanian deadlift
135lbs x10x10
155lbs x10x10

BB good morning
115lbs x10x10x10x10

BB row
115lbs x15x15x15x15x12 (dying)

seated leg curl
90lbs x15x15x15
80lbs x10(leg cramp) x15

I was toast after this, I almost pushed this untill tomorrow morning but forced myself out of bed.

this wave has not been fun, but I think also really showed me that my base foundation needed the work and conditioning.
 
akboom87 said:
this wave has not been fun
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I will never forget the exact day where smolov jr killed me. it was a 4 x 9 day at some ridiculous percentage of my squats. that one absolutely crushed me lol. 😅😅

BUT ! today I could walk into that day right now I think and have no problem with those numbers that once nearly put me in the E.R. lololol
 
Dustin07 said:
I will never forget the exact day where smolov jr killed me. it was a 4 x 9 day at some ridiculous percentage of my squats. that one absolutely crushed me lol. 😅😅

BUT ! today I could walk into that day right now I think and have no problem with those numbers that once nearly put me in the E.R. lololol
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Oh for sure! I will be curious to see what kind of PRs will come at the end of this program!
 
Well big storm hit about 1 am and lost power until 6 am so no gym this morning. At the office but going to be a short day and I will hit the gym this afternoon or mid morning!
 
Sucks about the power, but at least you can go back and get your session in later.
 
Well been storms on and off all day and supposed to be another big round tonight.

gym time 2pm -3pm
Had a protein shake pre workout totally forgot to have my All out since I was in a hurry to get changed and head out.

day 1 week 4 wave 2

bench (65%)
145lbs x8 x8 x8

wide bench (rpe 6-8) index on ring
155lbs x8 x8

incline bench (rpe 6-8)
115lbs x8 x8

T bar row
80lbs x12 x12 x13

lat pull down
120lbs x12 x12 x12

Ez bar curl
60lbs x12 x12 x12

DB pause fly
25lbs x12 x12
30lbs x12 x10

really good session weight moved fast and felt light. Was nice as I had no time frame and just felt freaking good. Pump was pretty decent with the food would have been real nasty if I remembers the pre.
 
Back to normal this morning
Wake up 4:30 a cup of Sam’s club special drip coffee. 1 scoop of all out ultra to follow.

gym time 5:00 am - 6:00am
Day 2,week 4,wave 2

Squat (65%)
175lbs x8 x8 x8

wide squat (6-7rpe)
175lbs x8 x8

front squat (6-7rpe)
115lbs x8 x8

leg extension
80lbs x12 x12 x12

lunge
45lbs x12 x12 x12

Ab machine crunch
120lbs x12 x12 x12

Another really great session, squats moved fast and strong. Really happy with the speed I haven’t moved this fast on squats before. Super tight and my bracing feels like it never has before.
Front squats are starting to feel better and not so damn awkward.
 
Nice work, yeah once you find your form and develop the core, and upper back muscle required to support the weight it becomes much easier.
 
A long day yesterday, was a little slow getting out of bed!
wake up 4:45am cup of coffee, 1 big scoop of all out, very little water just one gulp. Felt this pretty dang quick this morning, no tingling or anything but just felt that energy and was ready to go!

gym time 5:15-6:15 ish
Day 3/week 4/ wave 2
BB OHP (65%)
90lbs x8 x8 x8

Wide grip bench (6-7 rpe)
155lbs x8 x8

behind the neck seated press
115lbs x8 x8

Standing lateral raise DB
15lbs x12 x12 x12

Skull crusher ez bar
60lbs x12 x12 x12

Cable rope tricep push downs
30lbs x15 x15 x15

was a little slow and stiff getting going but after the first set the motor was full throttle
 
So something I was going to post this morning but got sidetracked with work.

I did not fully understand the “bend the bar” when bench pressing. Found this video the other day and watched it and today during my wide bench I implemented it and seemed to click and felt really stable and strong. So will be curious how things go forward. Anyway I’m sure most of you guys have this figured out. But for anyone new or happens across this maybe the video will help out some like it did for me.

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akboom87 said:
So something I was going to post this morning but got sidetracked with work.

I did not fully understand the “bend the bar” when bench pressing. Found this video the other day and watched it and today during my wide bench I implemented it and seemed to click and felt really stable and strong. So will be curious how things go forward. Anyway I’m sure most of you guys have this figured out. But for anyone new or happens across this maybe the video will help out some like it did for me.

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Hey, that’s my mum’s favorite YouTube channel!

Reece makes some great instructional content, and his bench & squat technique is really good. He’s also a 900lb conventional puller, but I wouldn’t say everyone could pull like him - he’s really built awesome for how he pulls.
 
Hyde said:
Hey, that’s my mum’s favorite YouTube channel!

Reece makes some great instructional content, and his bench & squat technique is really good. He’s also a 900lb conventional puller, but I wouldn’t say everyone could pull like him - he’s really built awesome for how he pulls.
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I just can’t believe how wrong I was on my set up 😂 I’m almost embarrassed to admit how I just was not understanding the bend the bar. Then watching his instructions and seeing him do it, it clicked. I literally was laughing at myself in the truck at how dumb I was 😂
 
Started my break today from work so slept in. Wake up 6:30 am cup of coffee and a big scoop of All Out.
Gym time 7 am- 8 am

dead lift (65%)
205lbs x8 x8 x8

deadlift (felt the need to pull some more weight)
275lbs x3
315lbs x1 ( had more in the tank but didn’t want to over do it)

Romanian deadlift (6-7 rpe)
185lbs x8 x8

bb good morning (6-7 rpe)
135lbs x8 x8

bb bent over row
115lbs x12
125lbs x12 x12
155lbs x5

Seated hamstring curl
100lbs x12 x12 x12

hanging leg raise
X12 x12 x12

really good session this morning, things are coming along well. Getting a lot stronger on Romanian dead lifts, finally getting the feel for good mornings And starting to add some weight.
 
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