Slicin' and Dicin'

[gphagan1]

Appreciate that, I went from dodging them forever to actually really liking them but it feels like I'm starting all over with a new loft sorta lol. This at least gives me validation that there is substantial value in it. I'd like to be throwing inclines around with a couple plates. Good working sets at 2 plates of incline might be a good short term goal here for me to kick off 2026 then. I'm still surprised how it really feels like it's taken chest hypertrophy to a new level but also I feel stronger with that slightly narrower grip on incline. Maybe that's an indicator that the triceps are a leading component right now.

Another thing to consider is that Close Grip Incline Bench is a fantastic triceps builder. And obviously it will strengthen your regular incline as well. If you incorporated both, close grip and regular grip periodically into your workouts, I bet your incline numbers would take off.

 

[Hyde]

Just make sure you keep a flat barbell press in if you intend to use this to drive comp bench, or don’t take it out for more than like a month or so.

So incline could be the main chest work but also have a speed bench tossed in somewhere in the week, or a closegrip bench, or a Spoto press. Any of these could occupy a secondary role, but keeping that flat proficiency up will ensure immediate transfer. If you don’t, expect there to be more of a lag as you retrain the actual flat pattern. Which is fine, but it’s pretty easy to have some closegrip bench or a quick banded light 5x5 speed bench after your shoulder press on another day for example.

 

[Dustin07]

Squats
10 x bar, 95
5 x 135
1 x 185, 225, 265, 295, 315

Front squats
3 x 135, 175
1 x 195, 215, 235

Notes.
Literally only 20-30min available before my boys wrestling tourney and it's been a tough week for getting squats in. No linear progress here but I felt like holding some weight on my back would help keep me from going backwards.

Literally 25 minutes from check in to check out including lacing up and adding sleeves.

 

[GreenMachineX]

Squats
10 x bar, 95
5 x 135
1 x 185, 225, 265, 295, 315

Front squats
3 x 135, 175
1 x 195, 215, 235

Notes.
Literally only 20-30min available before my boys wrestling tourney and it's been a tough week for getting squats in. No linear progress here but I felt like holding some weight on my back would help keep me from going backwards.

Literally 25 minutes from check in to check out including lacing up and adding sleeves.

Which knee sleeves do you have?

 

[Hyde]

Squats
10 x bar, 95
5 x 135
1 x 185, 225, 265, 295, 315

Front squats
3 x 135, 175
1 x 195, 215, 235

Notes.
Literally only 20-30min available before my boys wrestling tourney and it's been a tough week for getting squats in. No linear progress here but I felt like holding some weight on my back would help keep me from going backwards.

Literally 25 minutes from check in to check out including lacing up and adding sleeves.

This is the best use of 25 minutes you could have had

 

[Dustin07]

Which knee sleeves do you have?

Rehband 7mm. They're the only thing I'd recommend mine are around ten years old and I never squat without them.

Now that said, I'm pretty sure my right knee is swollen

Since we are at a tourney I'm working with the kids throwing down doing practice moves. This is so incredibly fun watching them, working with them just screwing around. Took a hard hit the knee in the cafeteria as I had one of the 175lb kids practice his take down.

Of course I never showed any pain but not sure what tomorrow looks like


This is a great day!!!!

 

[Dustin07]

Ended up sleeping with that rehband on my right knee lol. I woke up and told my wife "eh, it doesn't look too swollen". She goes, well it's about twice the size of your other knee

Starting anti inflammatory regiment. Will be working on mobility ASAP. It was very painful last night trying to sleep but far less painful today. Just very very tight from the swelling.

I landed on my right side and felt the zap from right right glute through my right foot so idk, maybe just an it band type scenario or "sprain". I don't think the knee cap took a direct hit on the floor so I'm pretty optimistic, maybe just a 1 week delay here.

 

[gphagan1]

Ended up sleeping with that rehband on my right knee lol. I woke up and told my wife "eh, it doesn't look too swollen". She goes, well it's about twice the size of your other knee

Starting anti inflammatory regiment. Will be working on mobility ASAP. It was very painful last night trying to sleep but far less painful today. Just very very tight from the swelling.

I landed on my right side and felt the zap from right right glute through my right foot so idk, maybe just an it band type scenario or "sprain". I don't think the knee cap took a direct hit on the floor so I'm pretty optimistic, maybe just a 1 week delay here.

Man that sucks…sounds like you need some ice on it as well. Hopefully it will heal up pretty quickly. But it sounds like you had a blast…it was always a blast watching our kids compete.

 

[Dustin07]

Man that sucks…sounds like you need some ice on it as well. Hopefully it will heal up pretty quickly. But it sounds like you had a blast…it was always a blast watching our kids compete.

we had a great time for the first 10 or so hours. I will say these guys sorta ran the tourney like a bunch of Tim Walz's in some ways. the boys had to catch the bus at 6am to get to the event. The event it self started 90 minutes late, and by 9pm it was still going when I finally told coach since we didn't make it past semi-finals we had to bail for family Christmas. They had 17 schools there which is just way too many. a bunch of 16 year olds stuck in a gym and cafeteria for a 16hr day is a bit crazy 5 days before Christmas on a Saturday in my opinion. I think they should split the tourney into 2 locations with maybe an 8 school and a 7 school tourney rather than shoving in thousands of matches 1 day in one location. we had 6 mats going all day long non stop.

Last night I slept way way better with far less pain in the right knee but it does seem more swollen today. I'm back at work this week so I pounded 800mg ibuprofen this morning, I will likely have a chest day today and will see what my capabilities are to get good stimulus without much leg drive. Going to play things by ear but I think I'll chase some leg mobility, airs squats, leg ext whatever I can to keep the leg from freezing up. I gotta find that balance between maintaining mobility vs irritating it.

yesterday I thought I was getting some clicking in the knee but today I'm not seeing that at all so at this point all I can assume is its just some dumb sprain that's got a lot of swelling to fix. I didn't think about it last night but maybe trying to sleep with my leg elevated would be better tonight...?

 

[MrKleen73]

Watching the kids compete is always a blast my favorite thing was watching Sage spar in tournaments. I hope your knee heals up quickly!

 

[MrKleen73]

Yeah, I think the elevation would be good and with this i recommend you do the 800mg every 4 hours regardless of if it hurts. You want that inflammation to come down, and stay down. At least the worst of it anyway. This isn't about tuffing it out so much as getting inflammation down.

 

[Dustin07]

Yeah, I think the elevation would be good and with this i recommend you do the 800mg every 4 hours regardless of if it hurts. You want that inflammation to come down, and stay down. At least the worst of it anyway. This isn't about tuffing it out so much as getting inflammation down.

will do, I'll stay on top of it today. I told my wife it had that feeling when you're so swollen like when a wasp stings you that the skin is just TIGHT and being stretched. the pain is only so/so. I am walking with a pretty severe hobble and currently picking my leg up to get it in and out of the car, lol. But the fact that I'm existing without pain, is a good thing. I just need swelling to go down and to regain mobility.

I can't help but to think if it was serious I would not have been fine all night saturday (until bed). walking around, up and down stairs etc. I'm sitting at my desk now, no issue. but then when I start to move it, bend it, walk a lot there is the soreness. but that might be just from the inflammation making mobility a challenge. fingers crossed i'm hoping its like a 1 week injury that fades away and I wake up one day not even thinking about it.

 

[gphagan1]

will do, I'll stay on top of it today. I told my wife it had that feeling when you're so swollen like when a wasp stings you that the skin is just TIGHT and being stretched. the pain is only so/so. I am walking with a pretty severe hobble and currently picking my leg up to get it in and out of the car, lol. But the fact that I'm existing without pain, is a good thing. I just need swelling to go down and to regain mobility.

I can't help but to think if it was serious I would not have been fine all night saturday (until bed). walking around, up and down stairs etc. I'm sitting at my desk now, no issue. but then when I start to move it, bend it, walk a lot there is the soreness. but that might be just from the inflammation making mobility a challenge. fingers crossed i'm hoping its like a 1 week injury that fades away and I wake up one day not even thinking about it.

Yeah it sounds more like a sprain….if it was something more serious I’m sure you would know it by now. Like Kleen said staying on top of it with 800 mg of ibuprofen will help get that inflammation down, and should help it to start feeling better. Ha, the older you get it seems to be the freak things just out of the blue. Workout all the time with all kinds of weight, and then “boom” your knee just gets banged out of nowhere. I’ve had crazy injuries like where I’ve done heavy deadlifts and back work, get home and twist to turn our light out, and “boom” the back goes out.

 

[Dustin07]

Ha, the older you get it seems to be the freak things just out of the blue. Workout all the time with all kinds of weight, and then “boom” your knee just gets banged out of nowhere. I’ve had crazy injuries like where I’ve done heavy deadlifts and back work, get home and twist to turn our light out, and “boom” the back goes out.

aint that the truth??
told my wife when I turned 43 in Oct that I felt like a million bucks and I'm sick of all these POS's posting about how "now that I"m 36, I'm fighting old man time" and all this other garbage. I was like no you're not old, you're just a pussy! man up!"

since then, I've had 4 bizarre injuries in 2 months take me out for a week+ at a time including when I broke my butt (left glute) bending over to pick up underwear from the laundry basket, and this weekend busting up my knee working wrestling drills with the highschoolers

karma is a bitch I guess

 

[MrKleen73]

Yeah, I think most of us around 35 were talking mad shiz about it not happening to us like we are so special. LOL Then when we became the over 40-45 group we realized it was real. That age indeed has an effect, and training does have to change to keep things going. Plus, now I am having issues from old injuries that didn't give me chronic trouble until recently, years after happening.

 

[Segansational]

Yeah it sounds more like a sprain….if it was something more serious I’m sure you would know it by now. Like Kleen said staying on top of it with 800 mg of ibuprofen will help get that inflammation down, and should help it to start feeling better. Ha, the older you get it seems to be the freak things just out of the blue. Workout all the time with all kinds of weight, and then “boom” your knee just gets banged out of nowhere. I’ve had crazy injuries like where I’ve done heavy deadlifts and back work, get home and twist to turn our light out, and “boom” the back goes out.

on those random injuries that do it to us. My wife always says, you have to stop lifting so heavy. My argument is always,

1) I don't. I'm weak AF!
2) It's rarely the specific motion of an exercise that does it, particularly when you're ready/braced appropriately. It's always when you least expect it.

Two examples of back injuries for me, stepping off the riding lawn mower, and leaning over to buckle my kid into his car seat!

 

[Dustin07]

Yeah, I think most of us around 35 were talking mad shiz about it not happening to us like we are so special. LOL Then when we became the over 40-45 group we realized it was real. That age indeed has an effect, and training does have to change to keep things going. Plus, now I am having issues from old injuries that didn't give me chronic trouble until recently, years after happening.

My wife yesterday goes "you don't deal well with injuries" I'm like to be fair my knee looks like a basketball and I have to pick up my right leg with my arms to get it into the car right now lol. I told her if its just sore and swollen I'm not worried but if I get clicks and what not I'll get more nervous about something going on inside. I'm giving it a week to show substantial progress then deciding.

Right now after my second dose of ibuprofen today the pain is nearly gone. its very very tight and swollen though. been hinging it a lot at my desk and kinda doing like air kicks to work the hinge. I'll get a walk in here in a bit and probably just do a chest day at the gym. I think I could actually deadlift no problem but squats are out for sure right now.

2) It's rarely the specific motion of an exercise that does it, particularly when you're ready/braced appropriately. It's always when you least expect it.

Two examples of back injuries for me, stepping off the riding lawn mower, and leaning over to buckle my kid into his car seat!

its true! I was thinking about it this morning about how every "real" injury I've had in the last year didn't even happen in the gym and I'm killing myself in the gym to avoid injuries I end up getting anyways outside of the gym! lol

 

[MrKleen73]

Yeah, for the most part, we stress the heck out of it in the gym, but focus on form enough to avoid injury, then injure ourselves walking on an uneven surface or reaching for something whimsically where we don't expect any risk, and then boom, pain enters stage left...

 

[Dustin07]

Showed my buddy my knee and he's like dude you need to go to urgent care right now for imagining . I was like nah, if it's soft tissue it will work itself out and if it's worse then it will still be damaged next week. Then he sent me this

 

[Dustin07]

Just did another walk around the building (its getting cold out there). knee didn't seem to click this time, far less painful, still a small hobble but small enough I can hide it and I didn't scuff my shoes at all whereas this morning I was so hobbly I kept stubbing my toe while walking. Maybe I'll measure the knees tonight to compare the swelling a bit. pain is almost non existent until I force rom, just stiff. about due for another ibuprofen and I'll probably add some ice and elevate tonight to keep trying to force this swelling down if I can.

 

[Dustin07]

Peck deck
20 x 130
10 x 190, 235

Incline bench
10 x 115, 135

Flat bench
10 x 135

Paused
5 x 175, 205, 230, 245

Incline (again)
3 x 135, 160, 180, 195, 200, 205
10 x 165
16 x 135

Flat DB flies
20 x 30s
2 x 15 x 40s

Dips
4 x 10

MTS leg ext
2 x 15 x 30 (super light)

Leg curls, single leg
2 x 15 x 40 (super light/rehab)

I can't air squat to depth yet but getting closer.

Notes
Broke up incline because the flat bench opened up. One legged leg drive today! Felt good though, honestly the movement made my knee feel ten x better so hopefully it was a net positive.

Inclines felt awesome! Had way more gas in the tank.

Outlaw country kinda day.

 

[MrKleen73]

Nice session!

 

[Dustin07]

Nice session!

thank you sir! glad I ended on that high note cause gyms closed up at 12noon today and I'm working till about 12:30 then off to a family christmas lunch. But I'll be hitting back day hard I think on Friday to test out the hammer strength machines.

Knee is better. if you heard me in the bathroom trying to put on my sock you'd assume I was constipated and really struggling with something, but I was getting up and down the stairs today at the office without using the railing so its improving. yesterday it was clicking but today its not so I'm just going to keep working on hinging it and using it as much as I can until I get that full ROM back and don't think about it anymore. I can squat to about parallel (airsquat) but its still under duress so I have some work to do there.

 

[Dustin07]

Pec deck
25 x 130
10 x 190, 250

Bench
10 x 135
5 x 175
2 x 205
1 x 225, 240
2 x 5 x 250

Incline (ring finger on band)
10 x 135, 155, 175 (PR?)
5 x 185

Flat CGBP
10 x 135
2 x 10 x 185
+10 x 135 dropset

Star Trac leg press
15 x 1pps, 2pps

(I can't squat to depth yet but these were a decent test and ROM improvement )



Notes

That incline for 10 reps is likely a PR, pretty much everything from here on up is now that I'm taking it a bit more seriously. I've just really enjoyed doing more incline because I think it's adding noticeable mass to the ol chesticles.


Got that Hooga redlight for Christmas an immediately gave 15 minutes to my knee that morning, second dose Christmas night before bed, and then woke up and did one this morning. My understanding is max recommended is 2x per day morning and night.

Probably gonna stick to that until knee is good enough for a2g squats and running then shift it to stomach and face.

Had a dude in appalachia build me a custom thumper for my still, this thing looks like some awesome steampunk type stuff.

 

[Hyde]

I think the light Legpress gently working on ROM is a great move, gets lots of blood in there. Glad it’s improving for you.

Congrats on the new bests on Incline! Sounds like many more to come if you stay with it for a while.

 

[Dustin07]

I think the light Legpress gently working on ROM is a great move, gets lots of blood in there. Glad it’s improving for you.

Congrats on the new bests on Incline! Sounds like many more to come if you stay with it for a while.

I'm going to choose to believe that the RLT + instant PT style work is contributing to the quick recovery. Knee is still swollen a lot, you can see the size difference through jeans, but the pain level is way lower and I can put socks on without groaning now . My wife actually suggested tossing in the leg press vs just ext and curls, I'll keep adding leg work daily until I'm 100%, but yes that leg press was awesome. Even though I can tell my lateral strength seems really bad, my ROM is improving and the ROM on the leg press is so much shorter than an a2g squats that it at least allowed me to get "some" stimulus to quads / hams.

That incline though, loving it! A year ago I would have told you how much I hated it

 

[gphagan1]

Good work brother….glad the leg press and the extensions and leg curls, earlier in the week are helping. As long as it’s not hurting, all that stimulus and blood flow should help it heal faster. And congrats on the incline PR, and the new upper pec growth that you’re seeing with it. You keep that up you’ll be smashing 315+ pretty quick on bench.

 

[Dustin07]

H/S iso high row
20 x +90
10 x +180, +270,
8 x +320 (3pps +25s)
10 x +270, +180

H/S low row
10 x +90, +180, +270 (3pps)

Deads
10 x 135
3 x 225, 315, 365

Star Trac leg press
10 x 2pps, 3pps, 4pps
(Moved feet really high on platform, like toes overhanging, to shift emphasis as far off the knee as I could)

Lat pull downs
2 x 15 x 130

Notes
Well that answers the question on the high rows. Idk if that means my lats are on par, or need more work but I have a starting point to build from either way. Killer pump though either way.

Morning RLT was a little shorter like 8-10 min cause my heeler needed to lay in my lap which caused a chain reaction of my coffee on the couch but I can just about airsquat to depth so that's improving fast now.

Deads had zero pain. My plan was like 225 then rack pull heavy to alleviate the knee but this felt fine.

Reps on pulls were fast, reps on leg press were very slow and controlled. Airsquats were comp deep by end of workout but I can feel how the fluid/swelling in the knee is still inhibiting full ROM. Still, the progress is fantastic.

 

[gphagan1]

H/S iso high row
20 x +90
10 x +180, +270,
8 x +320 (3pps +25s)
10 x +270, +180

H/S low row
10 x +90, +180, +270 (3pps)

Deads
10 x 135
3 x 225, 315, 365

Star Trac leg press
10 x 2pps, 3pps, 4pps
(Moved feet really high on platform, like toes overhanging, to shift emphasis as far off the knee as I could)

Lat pull downs
2 x 15 x 130

Notes
Well that answers the question on the high rows. Idk if that means my lats are on par, or need more work but I have a starting point to build from either way. Killer pump though either way.

Morning RLT was a little shorter like 8-10 min cause my heeler needed to lay in my lap which caused a chain reaction of my coffee on the couch but I can just about airsquat to depth so that's improving fast now.

Deads had zero pain. My plan was like 225 then rack pull heavy to alleviate the knee but this felt fine.

Reps on pulls were fast, reps on leg press were very slow and controlled. Airsquats were comp deep by end of workout but I can feel how the fluid/swelling in the knee is still inhibiting full ROM. Still, the progress is fantastic.


View attachment 257454View attachment 257455

Nice rows…. I figured you were stronger on those than you thought. I love the way those H/S machines hit the lats. You get a good stretch at the start of the pull, and really hit the outside lats, and then as you pull it in to that final squeeze with the shoulder blades, it really seems to hit a full range of the lats.

 

[gphagan1]

H/S iso high row
20 x +90
10 x +180, +270,
8 x +320 (3pps +25s)
10 x +270, +180

H/S low row
10 x +90, +180, +270 (3pps)

Deads
10 x 135
3 x 225, 315, 365

Star Trac leg press
10 x 2pps, 3pps, 4pps
(Moved feet really high on platform, like toes overhanging, to shift emphasis as far off the knee as I could)

Lat pull downs
2 x 15 x 130

Notes
Well that answers the question on the high rows. Idk if that means my lats are on par, or need more work but I have a starting point to build from either way. Killer pump though either way.

Morning RLT was a little shorter like 8-10 min cause my heeler needed to lay in my lap which caused a chain reaction of my coffee on the couch but I can just about airsquat to depth so that's improving fast now.

Deads had zero pain. My plan was like 225 then rack pull heavy to alleviate the knee but this felt fine.

Reps on pulls were fast, reps on leg press were very slow and controlled. Airsquats were comp deep by end of workout but I can feel how the fluid/swelling in the knee is still inhibiting full ROM. Still, the progress is fantastic.


View attachment 257454View attachment 257455

I like your little buddy too….looks like he’s got himself a kill there with all those cotton guts.

 

[Dustin07]

I like your little buddy too….looks like he’s got himself a kill there with all those cotton guts.

That's Lzzy, fearless little 10month old practices killing on the toys

 

[Dustin07]

Nice rows…. I figured you were stronger on those than you thought. I love the way those H/S machines hit the lats. You get a good stretch at the start of the pull, and really hit the outside lats, and then as you pull it in to that final squeeze with the shoulder blades, it really seems to hit a full range of the lats.

I had your numbers as a baseline in my head to chase and work around. I usually hit these light with my lifting buddy as a finisher but it has never occurred to me to work them real heavy as a strength marker so I have a new toy in the toybox to play with

 

[Segansational]

That incline though, loving it! A year ago I would have told you how much I hated it

This is the best feeling - taking something you think you're not good at or weak at, then focusing on it until it becomes a strong point!

 

[Hyde]

I’m not surprised you could do those weights, but it’s great to know for sure. It’s not that you can’t get good work lighter, but as a general rule you want to use the biggest weights you can with decent technique to ensure you are working hard enough to get a stimulus. They are really great machine options that hit the upper back well without taxing the low back like a bb row.

 

[Dustin07]

OHP
20 x bar
10 x 95
3 x 115, 135, 150
3 x 3 x 160
10 x 135

Airsquats between sets
Sets of 10
(Some assisted, holding barbell)

Bench
10 x 135, 170, 205

Paused
5 x 230

Incline
10 x 135, 155, 165

DB laterals - standing
10 x 30s
12 x 40s
15 x 30s

BB high pulls
10 x bar
2 x 15 x 95

Rear delt swings (standing)
20 x 20s, 25s

Star Trac shoulder press
2 x 20 x 105

Matrix lateral raise
1 x 25 x 50lb



Notes
Wanted some decent OHP work without skipping bench, lol.

In some ways I thought my knee was worse today back at work sitting at the desk but I was airsquatting. Still, form sucked, my ROM forces my chest to come far forward to break parallel but progress is progress.

Basically went in for a shoulders day and pressed all the things instead

Star Trac shoulder press is a new one to me. Not sure what I can do with it as the default grip is simply too wide for me I think. It does have interesting stimulus though so I'll play with it cautiously.

 

[Dustin07]

duplicate.

 

[akboom87]

OHP
20 x bar
10 x 95
3 x 115, 135, 150
3 x 3 x 160
10 x 135

Airsquats between sets
Sets of 10
(Some assisted, holding barbell)

Bench
10 x 135, 170, 205

Paused
5 x 230

Incline
10 x 135, 155, 165

DB laterals - standing
10 x 30s
12 x 40s
15 x 30s

BB high pulls
10 x bar
2 x 15 x 95

Rear delt swings (standing)
20 x 20s, 25s

Star Trac shoulder press
2 x 20 x 105

Matrix lateral raise
1 x 25 x 50lb



Notes
Wanted some decent OHP work without skipping bench, lol.

In some ways I thought my knee was worse today back at work sitting at the desk but I was airsquatting. Still, form sucked, my ROM forces my chest to come far forward to break parallel but progress is progress.

Basically went in for a shoulders day and pressed all the things instead

Star Trac shoulder press is a new one to me. Not sure what I can do with it as the default grip is simply too wide for me I think. It does have interesting stimulus though so I'll play with it cautiously. View attachment 257487

Looks like a good session! Heck yeah might have to rock some CCR tomorrow now!!

 

[gphagan1]

OHP
20 x bar
10 x 95
3 x 115, 135, 150
3 x 3 x 160
10 x 135

Airsquats between sets
Sets of 10
(Some assisted, holding barbell)

Bench
10 x 135, 170, 205

Paused
5 x 230

Incline
10 x 135, 155, 165

DB laterals - standing
10 x 30s
12 x 40s
15 x 30s

BB high pulls
10 x bar
2 x 15 x 95

Rear delt swings (standing)
20 x 20s, 25s

Star Trac shoulder press
2 x 20 x 105

Matrix lateral raise
1 x 25 x 50lb



Notes
Wanted some decent OHP work without skipping bench, lol.

In some ways I thought my knee was worse today back at work sitting at the desk but I was airsquatting. Still, form sucked, my ROM forces my chest to come far forward to break parallel but progress is progress.

Basically went in for a shoulders day and pressed all the things instead

Star Trac shoulder press is a new one to me. Not sure what I can do with it as the default grip is simply too wide for me I think. It does have interesting stimulus though so I'll play with it cautiously. View attachment 257487

Nice shoulder workout….you put in a lot of good work on that one. Now that my shoulders are better, this workout got me to thinking I need to add in some OHP and more shoulder work all together. I like the layout of your workout and exercise selection….really nice full shoulder work. It is a good sign you can do air squats…hopefully you can round the corner with that knee.

 

[Dustin07]

I like the layout of your workout and exercise selection

I've been really wanting to get more OHP in and I thought going this way allowed me to put me bulk of my starting energy levels towards that lift but still get some meaingful volume in on bench work, it felt like it worked out pretty well! I've been sorta rotating between Bench, Incline, and OHP in terms of which is my main lift of the day and which is an accessory.

really nice full shoulder work. It is a good sign you can do air squats…hopefully you can round the corner with that knee.

it was a bit sore yesterday and the hinging in the air squat was not a sitting back in the squat but a leaning forward which isn't good, but I was working on building the knee ROM. the squats were a little painful but not alarming like I'm breaking something and today my knee feels yet improved again. still not at 100% but seeing steady progress!

 

[Hyde]

Great work. The Star Trac OHP is another great machine that does require you load it up, but again delivers a great feel for building static pressing power.

 

[Dustin07]

Great work. The Star Trac OHP is another great machine that does require you load it up, but again delivers a great feel for building static pressing power.

I think I like it. I noticed it really reaching out the outside like medial/lateral delt in a way that at first was uncomfortable but with some volume loosened up. I think I have to approach this one cautiously like I did inclines last year to improve my rom with it, but it's a nice volume / pump finisher.

 

[Hyde]

I think I like it. I noticed it really reaching out the outside like medial/lateral delt in a way that at first was uncomfortable but with some volume loosened up. I think I have to approach this one cautiously like I did inclines last year to improve my rom with it, but it's a nice volume / pump finisher.

Yeah it’s a machine, use it lighter and towards the end of the session to just add some easy volume safely. Nobody cares how much you use on this; just use what you need to build boulder shoulders.

 

[GreenMachineX]

Great work. The Star Trac OHP is another great machine that does require you load it up, but again delivers a great feel for building static pressing power.

I need to look for this…

 

[Dustin07]

I need to look for this…

its an older model, the bench is not vertical, but at like a 45. pretty much identical to below.
When I do OHP, I was taught a pretty narrow grip. I'll go a bit wider for Jerk, but this is wider than all my overhead movements. closer to snatch almost for me.

 

[akboom87]

its an older model, the bench is not vertical, but at like a 45. pretty much identical to below.
When I do OHP, I was taught a pretty narrow grip. I'll go a bit wider for Jerk, but this is wider than all my overhead movements. closer to snatch almost for me.

View attachment 257514

That looks kinda awkward but hard to tell from just looking at the picture

 

[Hyde]

its an older model, the bench is not vertical, but at like a 45. pretty much identical to below.
When I do OHP, I was taught a pretty narrow grip. I'll go a bit wider for Jerk, but this is wider than all my overhead movements. closer to snatch almost for me.

View attachment 257514

Okay yeah the one I’ve used is much more vertical

 

[Dustin07]

That looks kinda awkward but hard to tell from just looking at the picture

not as bad as George Clooneys burn after reading chair, but yeah

Okay yeah the one I’ve used is much more vertical

I think if you were to flip it up right the actual rom would be the same, I'm not really sure why they designed it to be at a 45 unless they were thinking lower spine compression, but pressing from your seat is pressing from your seat so IDK.

 

[Dustin07]

DB curls
15 x 30s

SS with DB rows
10 x 50s, 60s

H/S high rows
10 x +90, +180, +270
8 x +320
10 x +270
15 x +180

Bent over DB rows (again)
2 x 15 x 70s

Ez bar curls
10 x 80
15 x 70
20 x 60

Lat pull downs
10 x 130, 175
25 x 115


Notes
Boy the knee has been a rollercoaster today. Sitting at the desk bad. Walking good. Spending two hrs on my feet in the warehouse giving a customer a tour bad. Driving to gym good. Trying airsquats bad.


Good back pump though. There was a line on the low row so I just kept pounding high rows today.

 

[akboom87]

DB curls
15 x 30s

SS with DB rows
10 x 50s, 60s

H/S high rows
10 x +90, +180, +270
8 x +320
10 x +270
15 x +180

Bent over DB rows (again)
2 x 15 x 70s

Ez bar curls
10 x 80
15 x 70
20 x 60

Lat pull downs
10 x 130, 175
25 x 115


Notes
Boy the knee has been a rollercoaster today. Sitting at the desk bad. Walking good. Spending two hrs on my feet in the warehouse giving a customer a tour bad. Driving to gym good. Trying airsquats bad.


Good back pump though. There was a line on the low row so I just kept pounding high rows today.

You try wearing that knee sleeve on it all day at work? I know sometimes mine will act up and I just put my sleeve under my jeans and keep it on all day keeps it warm and slightly compressed and seems to help.

 

[Dustin07]

You try wearing that knee sleeve on it all day at work? I know sometimes mine will act up and I just put my sleeve under my jeans and keep it on all day keeps it warm and slightly compressed and seems to help.

Thought about it but no, not to work. I did wear it to bed though once when it was really bad and I think it helped. I think I'm close to getting through this one. I have like 99% of normal day to day rom back, less hitch in my gettyup but not squat rom yet. Getting really close though