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To Infinity.... and Beyond!

Bench
20 x bar
10 x 135
5 x 185, 225, 250
3 x 260 (+1rep from last attempt)

Slingshot
3 x 300

Raw
18 x 185
30 x 135

Hammer strength decline
3 sets

Hammer strength flies
3 sets

Dips
3 sets of 10


Notes
Screw off day with my boy. So only priority was quality reps, goal was 260 x 3 and everything else after was a bonus.
 
MrKleen73 said:
Yeah, missing what was going to be a fluff session isn't too big of a deal. Got some extra recovery in I am sure.
Click to expand...
Physically for sure, mentally though idk. Played my worst round of golf so far this year and unfortunately at my favorite course, the Huskies home course
 
As far as my 300 x 3 goes today, the reason I stopped there is because my spotter is my 14yr old (who had a PR today). We talked a lot about spotting and handing off. I told him the importance of having his feet planted and feeling good before even trying to help me with a spot because if he falls on me I have the 300lb bar + his weight on me. Dead.

He got it 100% but I like talking about this stuff with him so he has a solid footing for lifting with buddies at the high school.
 
Sounds like a great session with your boy! Totally agree on the spotter topic and that’s awesome teaching him the ways and all.

funny story about the spotter, I forgot to add this in my log. So Friday morning I was on the deadlift platform and a young kid was on the bench next to the platform. He was doing sets etc. seen he had 135 on the bar he managed to grind one out. I go about my set and when I finish I look over and he put to 5’rs on the ends and was pinned. He couldn’t even yell for help, ran over and picked it off of him. Told him if he needs a spot don’t be scared to ask. Next time I looked he grabbed his stuff and was gone.
 
akboom87 said:
He couldn’t even yell for help, ran over and picked it off of him. Told him if he needs a spot don’t be scared to ask. Next time I looked he grabbed his stuff and was gone.
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LOL been there, but it was on declines and I was able to roll it up to my hips and get out of it, but definitely have had a failed rep before without a spotter. it's humbling. happened a long time ago but still remember it.
 
Dustin07 said:
LOL been there, but it was on declines and I was able to roll it up to my hips and get out of it, but definitely have had a failed rep before without a spotter. it's humbling. happened a long time ago but still remember it.
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This is why I don't use collars on bench if I don't have a spotter. Well as long as it is a good bar with true to size sleeves on it anyway. You can always dump to one side and get out. Of course now I just wouldn't go that close to failure without a spotter or spotter arms.
 
Deads
2 x 8 x 135
5 x 185, 225
1 x 275, 325, 365, 405, 445
+10lbs from last week's top set

Deficit
10 x 3 x 275
EMOTM

Lat pull downs
3 x 12

Superset with

EZ bar curls
3 x 12-15

Hammer strength rows
3 x 10-12

SS with

DB curls
3 x 10-12

Dem super sets are like cardio
the 445 was a little intimidating since I've only pulled 445+ less than 10 times in my life probably from the ground, but it moved fast.
 
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Nice work!
 
Dustin07 said:
Deads
2 x 8 x 135
5 x 185, 225
1 x 275, 325, 365, 405, 445
+10lbs from last week's top set

Deficit
10 x 3 x 275
EMOTM

Lat pull downs
3 x 12

Superset with

EZ bar curls
3 x 12-15

Hammer strength rows
3 x 10-12

SS with

DB curls
3 x 10-12

Dem super sets are like cardio
the 445 was a little intimidating since I've only pulled 445+ less than 10 times in my life probably from the ground, but it moved fast.
Click to expand...
Do you not track the accessory/vanity exercise weights you use?

Also, why do you go for pulldowns instead of pullups?
 
Dustin07 said:
Deads
2 x 8 x 135
5 x 185, 225
1 x 275, 325, 365, 405, 445
+10lbs from last week's top set

Deficit
10 x 3 x 275
EMOTM

Lat pull downs
3 x 12

Superset with

EZ bar curls
3 x 12-15

Hammer strength rows
3 x 10-12

SS with

DB curls
3 x 10-12

Dem super sets are like cardio
the 445 was a little intimidating since I've only pulled 445+ less than 10 times in my life probably from the ground, but it moved fast.
Click to expand...
Some good weight being moved here!!
 
MrKleen73 said:
Nice work!
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dapack said:
Deads are looking solid!!!
Click to expand...
Segansational said:
Some good weight being moved here!!
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appreciate it guys! Need to keep chasing the balance between recovery/energy management and excessive work. Obviously missing last Thursdays session did not put a damper on things so I want to keep being smart about stimulating/not annihilating....

GreenMachineX said:
Do you not track the accessory/vanity exercise weights you use?

Also, why do you go for pulldowns instead of pullups?
Click to expand...

eh, sometimes I do, but in general I'm not sure how much I care. like a standard DB curl, I know a 30lb db is pretty much always a warm up, 40-45s are always a top set. hammer curls top out at 50s or 60s. But what's important to me is that the big lift is moving in a productive manner. the accessories are hypertrophy, rom, etc. If I'm doing back extensions or good mornings I'm doing it to compliment the deads or squats. Since I'm not trying to set a world record for weighted back extensions I'm going by feel rather than weight.

Sometimes I do pull-ups instead, but they tear up my hands something nasty. with lat pull downs I'm going to knock out more reps probably, varied weight, varied angles etc. I'll still throw in the occasional sets of 10 for pull-ups but not too often cause it's not a priority lift for me anymore.
 
98FATBOY said:
I’m currently shopping at The Gap for Kidz. Lmao
Click to expand...
If you find any lure them out with ticktoc not candy or they will scream Stranger Danger!"
 
98FATBOY said:
Lmao. I’m not shopping for kids. I’m so small I can fit into there clothes. 🤪🤪🤪
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So scrolled up to see where this went wrong and it’s was a reply to Hyde’s
MrKleen73 said:
Yeah, there is a certain point at which clothes start to get loose and swallow you on the way down too and it almost hurts your feelings... Then like you said in the other thread you take your shirt off or put on a tank top and tada!!!! When I start to shrink like that I am going to buy smaller clothes to rock my physique. Just take my happy ass to the resale shop.
When I was 220s I was wearing all of my tightest XLs I hadn’t gotten to sport in eons. It’s a fun change of pace.
 
98FATBOY said:
So scrolled up to see where this went wrong and it’s was a reply to Hyde’s
MrKleen73 said:
Yeah, there is a certain point at which clothes start to get loose and swallow you on the way down too and it almost hurts your feelings... Then like you said in the other thread you take your shirt off or put on a tank top and tada!!!! When I start to shrink like that I am going to buy smaller clothes to rock my physique. Just take my happy ass to the resale shop.
When I was 220s I was wearing all of my tightest XLs I hadn’t gotten to sport in eons. It’s a fun change of pace.
Click to expand...

LOL I find this relatable. WAAAY back when I went from being a fat kid to a "fit" kid (around age 27-28ish) I remember wearing even some.... gasp... mediums. skin tight of course, but the abs were rocking. But from about age 29 till last year I have always worn the exact same size everything. 16 1/2 shirt 33/34 sleeves, large T shirt, and IDK I think slacks are like 32 x 30 (was 30 x 30 but they started going 32 waist and then bringing it in so that the legs and ass would fit).

everything is bigger now though. well, almost everything.
 
Dustin07 said:
LOL I find this relatable. WAAAY back when I went from being a fat kid to a "fit" kid (around age 27-28ish) I remember wearing even some.... gasp... mediums. skin tight of course, but the abs were rocking. But from about age 29 till last year I have always worn the exact same size everything. 16 1/2 shirt 33/34 sleeves, large T shirt, and IDK I think slacks are like 32 x 30 (was 30 x 30 but they started going 32 waist and then bringing it in so that the legs and ass would fit).

everything is bigger now though. well, almost everything.
Click to expand...
and that looked bigger when you were shredded too... LMFAO! I remember losing like 50 lbs and being like Hey I grew. Nope just uncovered a hidden inch. I know TMI!
 
Front squats
10 x bar, 95
5 x 115, 135, 155
3 x 175

Superset with pull-ups for @GreenMachineX
4 x 10

Good mornings
8 x 135
5 x 155, 175, 195

RDLs
10 x 135
3 x 8 x 225
(Last set snatch grip)

EZ bar curls
4 x 15

Super set with Kleen rear delt swingy things
4 x 15
(Damn. Not sure I have the form dialed yet but I love these)

DB hammer curls
3 sets

Lat pull downs
3 sets




Notes
Forced myself to leave the belt at home to make sure I stayed light today. Just wanted volume, accessory, light weight work today.

This dude next to me hammers out a 410 x 10 deadlift set in great form. I'm thinking **** this little guy can lift.

He comes over and says hey man how the hell did you build those arms???

I just died laughing I'm like these tiny pee shooters took me 20+ years but i did tell him about my recent success with huge 10-20 set days etc.

This guy is 165 with a 525lb 1rm pull. Crazy impressive.


Feeling the phosphatidic acid XT today for sure. For a light weight day, great pump.

Weight
196.6
 
Now that I'm putting size on the guns finally apparently I need to do two things.

A. Measure them
B. Work on the bulge, I've never had a great bicep bump.

I think my tricep work is whats actually paying off.
 
Nice looking session, the rear delt swings the first time I didn’t have my position right I needed to straighten up more but the next time it lit my world up 🔥
 
akboom87 said:
Nice looking session, the rear delt swings the first time I didn’t have my position right I needed to straighten up more but the next time it lit my world up
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Thanks man! Went in feeling very chill about this session almost like I could enjoy a lazy bb style workout without having to hit big numbers but left feeling a good pump!
 
Dustin07 said:
Front squats
10 x bar, 95
5 x 115, 135, 155
3 x 175

Superset with pull-ups for @GreenMachineX
4 x 10

Good mornings
8 x 135
5 x 155, 175, 195

RDLs
10 x 135
3 x 8 x 225
(Last set snatch grip)

EZ bar curls
4 x 15

Super set with Kleen rear delt swingy things
4 x 15
(Damn. Not sure I have the form dialed yet but I love these)

DB hammer curls
3 sets

Lat pull downs
3 sets




Notes
Forced myself to leave the belt at home to make sure I stayed light today. Just wanted volume, accessory, light weight work today.

This dude next to me hammers out a 410 x 10 deadlift set in great form. I'm thinking **** this little guy can lift.

He comes over and says hey man how the hell did you build those arms???

I just died laughing I'm like these tiny pee shooters took me 20+ years but i did tell him about my recent success with huge 10-20 set days etc.

This guy is 165 with a 525lb 1rm pull. Crazy impressive.


Feeling the phosphatidic acid XT today for sure. For a light weight day, great pump.

Weight
196.6
Click to expand...
Way to get after it Man! Killin it you are!
 
dapack said:
Fronts with no belt, think I would pass on that. You most have really stayed super tight.
Click to expand...
I think my legit total 1rm max on fronts would be like 40lbs lighter without a belt. I totally agree. Once I break about 185 - 205 I'm done for without it. For RDLs I have run as high as 315 but I felt like the amount of focus it required without a belt was a little crazy. Too easy to shift wrong (at least that was my feeling) I have been actively trying to train safely without belt at slightly heavier numbers but there is always a point where I feel like I'm risking injury if I don't slap it on.
 
Dustin07 said:
Front squats
10 x bar, 95
5 x 115, 135, 155
3 x 175

Superset with pull-ups for @GreenMachineX
4 x 10

Good mornings
8 x 135
5 x 155, 175, 195

RDLs
10 x 135
3 x 8 x 225
(Last set snatch grip)

EZ bar curls
4 x 15

Super set with Kleen rear delt swingy things
4 x 15
(Damn. Not sure I have the form dialed yet but I love these)

DB hammer curls
3 sets

Lat pull downs
3 sets




Notes
Forced myself to leave the belt at home to make sure I stayed light today. Just wanted volume, accessory, light weight work today.

This dude next to me hammers out a 410 x 10 deadlift set in great form. I'm thinking **** this little guy can lift.

He comes over and says hey man how the hell did you build those arms???

I just died laughing I'm like these tiny pee shooters took me 20+ years but i did tell him about my recent success with huge 10-20 set days etc.

This guy is 165 with a 525lb 1rm pull. Crazy impressive.


Feeling the phosphatidic acid XT today for sure. For a light weight day, great pump.

Weight
196.6
Click to expand...
Right on. Good stuff all around.

What are these rear delt swing things?
 
Dustin07 said:
I think my legit total 1rm max on fronts would be like 40lbs lighter without a belt. I totally agree. Once I break about 185 - 205 I'm done for without it. For RDLs I have run as high as 315 but I felt like the amount of focus it required without a belt was a little crazy. Too easy to shift wrong (at least that was my feeling) I have been actively trying to train safely without belt at slightly heavier numbers but there is always a point where I feel like I'm risking injury if I don't slap it on.
Click to expand...
Reading this this morning I thought you said your legit 1rm on fronts was 400! 😂 I was like damn what the hell did I miss!!
 
Dustin07 said:
I think my legit total 1rm max on fronts would be like 40lbs lighter without a belt. I totally agree. Once I break about 185 - 205 I'm done for without it. For RDLs I have run as high as 315 but I felt like the amount of focus it required without a belt was a little crazy. Too easy to shift wrong (at least that was my feeling) I have been actively trying to train safely without belt at slightly heavier numbers but there is always a point where I feel like I'm risking injury if I don't slap it on.
Click to expand...
I know I've said this before, but I really need to get squat and DL with a belt apparently...
 
98FATBOY said:
I did 5 sets of these 15x15 Monday. Still feelin it today
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dude I'm getting addicted to them. they are definitely cementing the idea of having to permanently move up a shirt size as well. even the larges that still "fit" in a comfortable way in the chest and arms are starting to come up more like a middrift type thing 😅😅😅

GreenMachineX said:
I know I've said this before, but I really need to get squat and DL with a belt apparently...
Click to expand...

I love my belt man. I tend to run squats to around 250 before I belt up, deadlifts to about 315. RDL's around 275, deficits for my 10x3 was beltless at 275 this week. But generally speaking the belt gives me both mental and physical advantages. First time I broke 225 on a front squat or a clean were both when I finally let an old coach talk me into wearing a belt and my 1rm literally jumped 15lbs that day just by adding the belt.

BTW @GreenMachineX I did feel like the pump from adding in the pull-ups was awesome. It was still nice to finish with lat pull-downs for more reps and different angles, but the pull-ups worked the lats a little harder and actually surprisingly lower. it was good to bring them back in, I appreciate you mentioning them.
 
Bench
10 x 135
2 x 3 x 175
3 x 205, 225

Slingshot
1 x 250, 275, 300, 315, 320
+5lbs from last week

Raw
8 x 230
13 x 190
15 x 150

Inclines
8 x 95, 115, 135

Laterals
3 x 10 x 30s

Superset with rope tricep extensions
3 x 15

Session felt a little short and like it was lacking an extra tricep movement, but an hour later my arms were feeling pretty worked so all in all I think it was fine. I did add 5lbs, but it wasn't an easy add. I'm still 5 or 10lbs below my previous sling shot PR so I'm going to have to eat and work hard next week.
 
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Dustin07 said:
Bench
10 x 135
2 x 3 x 175
3 x 205, 225

Slingshot
1 x 250, 275, 300, 315, 320
+5lbs from last week

Raw
8 x 230
13 x 190
15 x 150

Inclines
8 x 95, 115, 135

Laterals
3 x 10 x 30s

Superset with rope tricep extensions
3 x 15

Session felt a little short and like it was lacking an extra tricep movement, but an hour later my arms were feeling pretty worked so all in all I think it was fine. I did add 5lbs, but it wasn't an easy add. I'm still 5 or 10lbs below my previous sling shot PR so I'm going to have to eat and work hard next week.
Click to expand...
Was going to say some pretty good volume in there! The over head rope tricep extensions have been my jam lately this meso cycle.
 
akboom87 said:
Was going to say some pretty good volume in there! The over head rope tricep extensions have been my jam lately this meso cycle.
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I still haven't really been able to find a form/position that easily works over head for me (rope ext, skull crushers, or otherwise) without causing some discomfort in my elbow. might be a form issue, but that has existed since high school and at 41 if that's my only ache and pain right now I'm feeling pretty good.

I do however try to mix up my forma little when pushing down, pulling down, extending to hit the different heads of the tricep. when extending the rope I try to flare it to my sides instead of just pushing down towards my middle. really blows up the triceps. if I'm reaching failure I will still get a few more reps in pushed down dead center though

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I like to throw in the single arm tricep extensions supinated because I feel like I can change where in the tricep it hits based on my angle relative to the cable/weight/machine. Can't really go as heavy, but can go to failure and then a cheater rep or two.

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Yeah man with that high volume of pressing especially with the slingshot use your triceps should have definitely been worked hard. The slingshot allows you to really overload the lock out portion which is almost all triceps.

You should definitely check out some of Mike Van Wyck's triceps videos too. I do a lot of what he suggests but he talks about finding the tension line first and since adding in his motion which seems like it would not isolate them I get a much better stimulus from them now.
 
Dustin07 said:
I like to throw in the single arm tricep extensions supinated because I feel like I can change where in the tricep it hits based on my angle relative to the cable/weight/machine. Can't really go as heavy, but can go to failure and then a cheater rep or two.

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Click to expand...

You are blessed if that is your only ailment when doing overhead tri work! I had always had that “tennis elbow” feeling. At least since 2014 and that’s what popped on me
To @MrKleen73 ’s point, I have been doing all Van Wyck style tricep movements for my rehabbing. It’s just little tweaks or nuances to every motion that you have done forever. Van Wyck says it best when you look at a golf he hones his swing for decades to improve. It’s not just about moving the weight from point “A” to point “B”. Tricep press down don’t move your hand to flex your tri. Flex your tri and there just happens to be a bar attached to a cable that you are moving. I’m paraphrasing and mangling it all at once but I’m sure you get my point!!!
 
There’s no strength competition that doesn’t allow a lifting belt of some fashion, and you don’t get any points for competing beltless.

It’s very important to be able to brace without a belt, and leaving it at home is a great way to keep the weights lighter to focus on more total work, but remember that avoiding injury is always the highest priority in training (to allow it to continue on a regular timeline). So don’t feel like you need to establish beltless 1RMs and such. I always keep my belt off for earlier sets, but I don’t perform limit work/very high RPE without one because the juice isn’t worth the squeeze if I get tweaked over a beltless 5RM or something.

I have eaten a **** sandwich for trying to lift too heavy beltless on more than one occasion. It was never worth it.
 
Totally agree on the belt. I have no desire for a beltless 1rm PR lol. But I am hyper aware of how easy it is to sync into a routine of gym math, so I am constantly trying to sorta mix up my warm up/ramp up sets. It's too easy to just go

10 x 135
5 x 185, 225, 275, add belt
5 x 315 etc etc lol

I do like to put on the belt and move to switch grip a little earlier than necessary to stretch the belt and the biceps. It's a mental thing.
 
Yesterday spent first half of the day moving a half yard of gravel, a yard of bark, and doing general yard fall clean up and prep. I knew it was a hard yard day but it tore me up. Dropped about 3lbs and weighed in at 197 today after two cups of coffee. Felt like I had a monster back session. Lats, traps, and rear delts were just trashed.

Went to the men's store to get some new slacks. Size 32 still (barely) would fit the waist but hot damn, my ass, quads, and calves are NOT fitting those slacks. I'll go back later when I have time to get them tailored right.

But my glutes must have grown like crazy. Even the boxer briefs feel fine in the waist but the ass is NOT fitting in anything. Quads are feeling monstrous in my jeans, it's sorta weird. Especially with weight still chilling sub 200.
 
You should expect the waist to always be big on any un-tailored pants that fit your leg muscles (if you have built some leg muscle and aren’t too fat).

It’s always the glutes, thighs, calves that are the consideration.
 
dapack said:
Size 32 at you weight, you most still have a smallish waist then be pretty lean.
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Hyde said:
You should expect the waist to always be big on any un-tailored pants that fit your leg muscles (if you have built some leg muscle and aren’t too fat).

It’s always the glutes, thighs, calves that are the consideration.
Click to expand...

yeah it becomes a game of going up 2-3 waist sizes to get the legs to fit then tailoring it down. takes a halfway decent tailor to do it right otherwise you either end up with really baggy pant legs, or front pockets pulled back behind you lol. What's nice is we have some K&G's out here which was bought by Mens Wearhouse. so you can get some really nice $100+ slacks for like $39 and they always have bogos and other sales on top of that. Just requires a little more work picking through things and sometimes not the best tailor comparatively.
 
Warm up (waiting on platform)

DB curls
DB RDls
DB rows

(All relatively light)

Deads
6 x 135
3 x 225, 275
1 x 325, 375, 415, 455
+10lbs from last week

RDLs
3 x 6 x 315

BB rows
3 x 10 x 135

Kleen swings
3 x 15

Superset with
Seated DB curls
3 x 12-15

EZ bar curls
3 x 10
+ 2 drop sets

Lat pull downs
2 sets supinated
2 sets regular grip

(I mixed in some pullups here but opted against sets cause my hands are pretty shredded from the RDLs today)

Notes
No lifting buddy today so honestly needed to summon a little extra grit to motivate through the 455 without a buddy there to compete / showoff with. Hit my goal, feel good about it.

Weight is somewhere around 197-199 ish.

Feels great to get the hardest day of the week done on Monday. All pop tarts here on out.




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Dustin07 said:
Warm up (waiting on platform)

DB curls
DB RDls
DB rows

(All relatively light)

Deads
6 x 135
3 x 225, 275
1 x 325, 375, 415, 455
+10lbs from last week

RDLs
3 x 6 x 315

BB rows
3 x 10 x 135

Kleen swings
3 x 15

Superset with
Seated DB curls
3 x 12-15

EZ bar curls
3 x 10
+ 2 drop sets

Lat pull downs
2 sets supinated
2 sets regular grip

(I mixed in some pullups here but opted against sets cause my hands are pretty shredded from the RDLs today)

Notes
No lifting buddy today so honestly needed to summon a little extra grit to motivate through the 455 without a buddy there to compete / showoff with. Hit my goal, feel good about it.

Weight is somewhere around 197-199 ish.

Feels great to get the hardest day of the week done on Monday. All pop tarts here on out.




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Click to expand...

Those be some good numbers on deads and RDL’s!!!
 
Nice pulling, keep it up and 500 is not far away!
 
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