Training Log

November 13th

Paused Incline Bench Press
3 x 135 x 4
185 x 4
2 x 225 x 7

Log Press Standing
120 x 10
170 x 6

Plate Loaded Dip
3p x 15
4p x 12
5p x 10
6p x 8

Lying DB Skullcrusher (Each Hand)
25 x 10
35 x 10
45 x 8
60 x 8 PR

Cable Tricep Pushdown Straightbar (Slow Tempo)
140 x 15
170 x 12
190 x 10

Cable Overhead Rope Tricep Extension
2 x 120 x 15
 
November 14

Paused Beltless Squat - Competition Stance , Mid Bar
135 x 1
225 x 1
315 x 1
405 x 1
500 x 1
565 x 2 All time Paused PR

Seated Leg Curl (Slow Tempo , Max ROM)
90 x 12
2 x 160 x 15

Kneeling Cable Crunch (Facing Away)
120 x 10
2 x 250 x 10

KB Swings / One Arm KB Swing (Superset)
2 x 65 x 15

Not sure how I managed to get the second rep. It started going down for a split second, think my adrenaline kicked into overdrive lol. Wish I recorded it, the grind was absolutely monstrous.

Max Calculators put me at around 580, I'd agree with it. Sets me up nicely for when I bulk in the summer. One of goals is 675 in wraps and this should put me within striking distance, i'd guess i'm around 655.

@Hyde Thought alot about what you said. Took a good break and deload and came back stronger. I'm going back to my old 4x/wk routine which has treated me well for years.
 
Last edited:
November 16th

Competition Bench - 10 Second Static Holds (120% of Max)
135 x 10s
225 x 10s
315 x 10s
365 x 10s
405 x 10s
455 x 10s

Paused Incline Bench Press
135 x 1
2 x 240 x 7 RIR 5

Incline DB Flye (Paused at Bottom, Slow Tempo)
2 x 50 x 12

Lateral Raise Machine
1 x 100 x 25 (Stopped here. Felt a tweak in my shoulder)

Reverse Delt Flye Machine
2 x 120 x 25

Conventional Deadlift (Technique stuff)
8 x 225 x 2
 
November 17th

Weighted Pullups (DL Width Grip)
3 x BW x 5
BW + 25 x 4
BW + 45 x 4
BW + 90 x 6
BW + 25 x 12 RIR 4

DB Row (Paused at bottom)
100 x 4
130 x 4
2 x 160 x 7 RIR 3-4

Lat Pulldown w/ Flye Attachment (Reverse Grip, Slow Tempo)
140 x 15
180 x 12
2 x 200 x 5 (Really fckn gassed here)

Machine Row (Wide Neutral Grip)
2 x 100 x 20

Worked in with a gym chick. Halfway through she calls me sexy and asks for a date. All I did was flash my ring and it got awkward after that 🤣

None the less , much needed ego boost and motivation to continue my cut, lol.
 
November 16th

Competition Bench - 10 Second Static Holds (120% of Max)
135 x 10s
225 x 10s
315 x 10s
365 x 10s
405 x 10s
455 x 10s

Paused Incline Bench Press
135 x 1
2 x 240 x 7 RIR 5

Incline DB Flye (Paused at Bottom, Slow Tempo)
2 x 50 x 12

Lateral Raise Machine
1 x 100 x 25 (Stopped here. Felt a tweak in my shoulder)

Reverse Delt Flye Machine
2 x 120 x 25

Conventional Deadlift (Technique stuff)
8 x 225 x 2

Static holds are effective as hell! Looking good man
 
Static holds are effective as hell! Looking good man

You think it helps towards building maximal strength? How would you program it in? I was thinking like once a week on one of my heavier bench days or even just doing them before every bench session (2x/wks). Honestly I just saw a short and tried it on a whim

I really liked them, it was the first time doing it. Felt like everything was firing off much better.
 
You think it helps towards building maximal strength? How would you program it in? I was thinking like once a week on one of my heavier bench days or even just doing them before every bench session (2x/wks). Honestly I just saw a short and tried it on a whim

I really liked them, it was the first time doing it. Felt like everything was firing off much better.

Your overload percentage looks good. But the frequency will probably be detrimental as CNS fatigue accrues. But then again there’s many ways to skin it.
I tried a few different methods over the years and finally settled on how Jimmy Kolb explains doing them in his super early years:
3 sets of 10 second holds once prefatigued from bench. Basically the last thing you do of the workout. All 3 working sets, no need to ramp up. Once a month was plenty (for me) in terms of raw overload work.
 
Your overload percentage looks good. But the frequency will probably be detrimental as CNS fatigue accrues. But then again there’s many ways to skin it.
I tried a few different methods over the years and finally settled on how Jimmy Kolb explains doing them in his super early years:
3 sets of 10 second holds once prefatigued from bench. Basically the last thing you do of the workout. All 3 working sets, no need to ramp up. Once a month was plenty (for me) in terms of raw overload work.
Ok awesome, thanks for this. I'll start with 2x a month just to see if I can get away with it or not then adjust accordingly
 
November 19th

Paused Incline Bench Press - Mid Grip
3 x 135 x 6
185 x 4
225 x 2
250 x 7 RIR 4

Standing Log Press
115 x 14 RIR 3-5
175 x 7 RIR 2

DB Skullcrusher (Each Hand)
20 x 12
40 x 10
50 x 10 RIR 4 (stopped here , tendon felt wonky)

Overhead Tricep Extension (Slow Tempo, Max ROM)
70 x 15
2 x 100 x 8
1 x 150 x 8 (stopped , obviously elbows don’t like this)

Weighted Dip Plate Loaded
2.25p x 8
4p x 8
5p x 8
6p x 8
7p x 8 (ran out of space) RIR 3-4

Rear Delt Flye Machine
2 x 165 x 18 RIR 3-4

DMZ @ 7.5mg kicking in nicely, about 8 days now on a EOD schedule. Pumps good and fullness there. Doesn't feel like I'm cutting haha

Big jump in strength on the Log press, not sure if technique or what. I'll take it.
 
November 19th

Paused Incline Bench Press - Mid Grip
3 x 135 x 6
185 x 4
225 x 2
250 x 7 RIR 4

Standing Log Press
115 x 14 RIR 3-5
175 x 7 RIR 2

DB Skullcrusher (Each Hand)
20 x 12
40 x 10
50 x 10 RIR 4 (stopped here , tendon felt wonky)

Overhead Tricep Extension (Slow Tempo, Max ROM)
70 x 15
2 x 100 x 8
1 x 150 x 8 (stopped , obviously elbows don’t like this)

Weighted Dip Plate Loaded
2.25p x 8
4p x 8
5p x 8
6p x 8
7p x 8 (ran out of space) RIR 3-4

Rear Delt Flye Machine
2 x 165 x 18 RIR 3-4

DMZ @ 7.5mg kicking in nicely, about 8 days now on a EOD schedule. Pumps good and fullness there. Doesn't feel like I'm cutting haha

Big jump in strength on the Log press, not sure if technique or what. I'll take it.
Are you cleaning the log from the floor or pressing it from the rack, and is that strict pressing? Log is the most brute test of pressing strength in strongman, but it does absolutely need to be practiced. You have to get used to it sitting on you, breathing through that, and the unique “bar path”.
 
Are you cleaning the log from the floor or pressing it from the rack, and is that strict pressing? Log is the most brute test of pressing strength in strongman, but it does absolutely need to be practiced. You have to get used to it sitting on you, breathing through that, and the unique “bar path”.
I'm cleaning it from the floor on the deadlift platform. I have the tiniest bit of push from my legs but it's not insane, just a little pop, everything else follows through like a normal standing press. Nothing has changed in that regard.

And on your last point, I HAVE noticed how weird the bar path is. It doesn't feel like it's straight up. Its like... Straight and back in a diagonal groove. Very weird. Feels like a near death experience Everytime i do them lol.

I dunno if it'll jack up my bench numbers and regular seated OHP numbers but that's my main goal in doing these. Also because John Haack does them and it looks cool
 
I'm cleaning it from the floor on the deadlift platform. I have the tiniest bit of push from my legs but it's not insane, just a little pop, everything else follows through like a normal standing press. Nothing has changed in that regard.

And on your last point, I HAVE noticed how weird the bar path is. It doesn't feel like it's straight up. Its like... Straight and back in a diagonal groove. Very weird. Feels like a near death experience Everytime i do them lol.

I dunno if it'll jack up my bench numbers and regular seated OHP numbers but that's my main goal in doing these. Also because John Haack does them and it looks cool
It is like a diagonal. Because of the 12” diameter, the center sits much further forward than a barbell would relative to your center of gravity - you need to focus on driving it back over your face as soon as possible, and driving your head forward under it to bring it in line with your body for best leverage.

If you don’t, you will end up trying to press the weight out in front of you with terrible leverage & miss even fairly trivial weights.

As you get better, something you can do when you start your initial press is to lay back some, turning it into more of a steep unsupported incline press where you are driving the log back but essentially “dropping under” the weight. This is the best way for someone with extreme static pressing might that lacks the skill to jerk a log.

Split jerk is the supreme skill, but because the log is so much fatter than a barbell you have less time to get under it - and it’s harder to balance than a barbell or axle. But this is how Rob Kearney broke the American Record at just 285lbs at like 5’9”. Its also how my wife did 190 in training weighing under 150lbs.

Whenever I was training overhead a lot for strongman, my bench just went down - even though my delts got bigger. Keep it pretty strict for best chance of carryover is my brovice.
 
It is like a diagonal. Because of the 12” diameter, the center sits much further forward than a barbell would relative to your center of gravity - you need to focus on driving it back over your face as soon as possible, and driving your head forward under it to bring it in line with your body for best leverage.

If you don’t, you will end up trying to press the weight out in front of you with terrible leverage & miss even fairly trivial weights.

As you get better, something you can do when you start your initial press is to lay back some, turning it into more of a steep unsupported incline press where you are driving the log back but essentially “dropping under” the weight. This is the best way for someone with extreme static pressing might that lacks the skill to jerk a log.

Split jerk is the supreme skill, but because the log is so much fatter than a barbell you have less time to get under it - and it’s harder to balance than a barbell or axle. But this is how Rob Kearney broke the American Record at just 285lbs at like 5’9”. Its also how my wife did 190 in training weighing under 150lbs.

Whenever I was training overhead a lot for strongman, my bench just went down - even though my delts got bigger. Keep it pretty strict for best chance of carryover is my brovice.

Thanks for all this golden info man, appreciate it, I'm going to incorporate these pointers on my next log press session.

I'll try to keep it strict as possible. The bit about your bench going down... That's something I want to avoid. Is it because of reduced mobility or something? Not sure how it could affect it, I would think your bench would be better no?
 
November 20th

Conventional Block Pull - 5" Below Kneecap
6 x 135 x 1
225 x 1
3 x 315 x 1
405 x 1
495 x 1
545 x 1
615 x 2 RIR 1 (Pec Cramp)

Barbell Row
315 x 8
365 x 4
415 x 8

Tempo Paused Squat - 3-1
135 x 7
225 x 7
245 x 7

Ed Coan Suitcase Holds
45 x 15s
115 x 15s
3 x 135 x 15s

Paused Larsen Press
135 x 7
3 x 185 x 7

Pec keeps cramping on deadlifts, no bueno.
 
Thanks for all this golden info man, appreciate it, I'm going to incorporate these pointers on my next log press session.

I'll try to keep it strict as possible. The bit about your bench going down... That's something I want to avoid. Is it because of reduced mobility or something? Not sure how it could affect it, I would think your bench would be better no?
Hope it helps! Also, if you lay back any, that can be very hard on the low back, and bracing becomes even more important (than it already was trying to press hundreds of pounds over your head).

I should have mentioned I was barely benching, sometimes I would do some closegrip or hit some incline DBs. But I largely was focusing on learning the overhead movements, especially axle and log. If bench remains a mainstay for you, I’d expect better transfer. But the pushpressing and jerking I think is overrated for bench - you should keep your leg drive minimal probably if bench is the priority.
 
Try taking a little magnesium before you train. 100-200mg should help with cramping if you aren’t supplementing, and needs go up on many orals (like DMZ) that make the muscles more excited to fire faster.

400/day is a good year round daily goal. Don’t use oxide. I prefer (bis)glycinate.
 
Try taking a little magnesium before you train. 100-200mg should help with cramping if you aren’t supplementing, and needs go up on many orals (like DMZ) that make the muscles more excited to fire faster.

400/day is a good year round daily goal. Don’t use oxide. I prefer (bis)glycinate.
I do. I take Fish Oils, Fiber, Multi, Magnesium, Iron, Vitamin C, D3, Ashwaganda daily. I've been thinking of buying those Animal Paks and Super Greens Mixes instead.

I sip on one or two packs of a loaded electrolyte mix throughout my workout, and it still doesn't seem to help much. It helps with the post workout cramping significantly but not during, in fact as I type this, my pec still feels a little tender.
 
I do. I take Fish Oils, Fiber, Multi, Magnesium, Iron, Vitamin C, D3, Ashwaganda daily. I've been thinking of buying those Animal Paks and Super Greens Mixes instead.

I sip on one or two packs of a loaded electrolyte mix throughout my workout, and it still doesn't seem to help much. It helps with the post workout cramping significantly but not during, in fact as I type this, my pec still feels a little tender.
Try adding some magnesium prior. Not enough to **** your pants.

My wife takes magnesium nightly. Since starting orals, she’s had two separate sessions with ruined sets just like yours from cramping hams or lats. I had her add 133mg Glycinate cap prior and smooth sailing since. It’s the only thing, assuming water and very minimal sodium are already present and you’re warmup up (which you obviously are).
 
Try adding some magnesium prior. Not enough to **** your pants.

My wife takes magnesium nightly. Since starting orals, she’s had two separate sessions with ruined sets just like yours from cramping hams or lats. I had her add 133mg Glycinate cap prior and smooth sailing since. It’s the only thing, assuming water and very minimal sodium are already present and you’re warmup up (which you obviously are).
I'll definently do this. Thanks for the suggestion. I'll let you know if I see improvements
 
I'll definently do this. Thanks for the suggestion. I'll let you know if I see improvements
I’ve seen it fix it for myself and others, so I have high hopes it will not be a waste of your time!

Magnesium is great for blood pressure regulation, performance, recovery & neurology, so the lone risk is that it pulls water through the gut and triggers a bowel movement. But you don’t even need to necessarily increase daily total, just moving some from bedtime to preWO timing.
 
November 22nd

Paused Incline Bench - Mid Grip
135 x 8
135 x 4
185 x 5
225 x 2
260 x 6 (Miscounted) RIR 5

Incline DB Flye (Paused at bottom)
45 x 15
60 x 12
70 x 10 RIR 6-8

DB Skullcrusher (One DB Each Hand)
30 x 15
50 x 12 RIR 3-4 (stopped here)

Plate Loaded Dip
3p x 10
5p x 10
6p x 10
2 x 7p x 10

Pete Rubish Hyperextension
135 x 8
185 x 6
235 x 4
275 x 8 RIR 4

Kneeling Cable Crunch (Facing Away)
140 x 8
Full Stack
2 sets of 12

Fairly intense session. Decided to cram low back work in because I plan on taking the day off tomorrow. Working from 10am all the way till midnight, ain't gonna wanna do nothing else lol.

Tendon spasming out on Skullcrushers. Watching it closely. Annoying. Magnesium helped significantly though @Hyde
 
November 22nd

Paused Incline Bench - Mid Grip
135 x 8
135 x 4
185 x 5
225 x 2
260 x 6 (Miscounted) RIR 5

Incline DB Flye (Paused at bottom)
45 x 15
60 x 12
70 x 10 RIR 6-8

DB Skullcrusher (One DB Each Hand)
30 x 15
50 x 12 RIR 3-4 (stopped here)

Plate Loaded Dip
3p x 10
5p x 10
6p x 10
2 x 7p x 10

Pete Rubish Hyperextension
135 x 8
185 x 6
235 x 4
275 x 8 RIR 4

Kneeling Cable Crunch (Facing Away)
140 x 8
Full Stack
2 sets of 12

Fairly intense session. Decided to cram low back work in because I plan on taking the day off tomorrow. Working from 10am all the way till midnight, ain't gonna wanna do nothing else lol.

Tendon spasming out on Skullcrushers. Watching it closely. Annoying. Magnesium helped significantly though @Hyde
Glad to hear it! It’s fixed pec/delt cramps and spasms every time I’ve tried it myself or with others.

Sorry about the skulls hurting. I routinely have to drop them after a few weeks. I think they make my triceps bigger & stronger for sure, but one of my elbows usually gets spicy fast. I haven’t decided if I’m going to run them this new block yet or not.
 
November 24th

Conventional Beltless Block Pull - 5" Below Kneecap
135 x 2
225 x 1
315 x 1
405 x 1
495 x 1
610 x 2 RIR 2

Paused Leg Press - Conventional DL Stance
235 x 4
315 x 4
405 x 4
495 x 4
585 x 4
675 x 4
765 x 4 RIR 3

Seated Leg Curl
135 x 8
165 x 8 (?)
3 x 220 x 8 RIR 5-6

Weighted Pullups (DL Width Grip)
BW x 12
BW + 25lbs
2 Sets of 15 Reps RIR 2

Reverse Grip Lat Pulldown with Cable Flye
140 x 8
170 x 4
2 x 220 x 8 RIR 1

Hell of a session. I've been waking up with heartburn the last 2-3 nights. Nothing has changed diet wise and it's highly unusual for me to have heartburn in the first place.

I'm thinking it's the DMZ. Crazy Pumps and everything feels so easy in the gym right now alongside it. Stuff is strong even at 7.5mg which I was not expecting.

@Hyde Do you have experience with Masteron for Powerlifting? What does it help with personally? I'll be stocking up soon.
 
November 24th

Conventional Beltless Block Pull - 5" Below Kneecap
135 x 2
225 x 1
315 x 1
405 x 1
495 x 1
610 x 2 RIR 2

Paused Leg Press - Conventional DL Stance
235 x 4
315 x 4
405 x 4
495 x 4
585 x 4
675 x 4
765 x 4 RIR 3

Seated Leg Curl
135 x 8
165 x 8 (?)
3 x 220 x 8 RIR 5-6

Weighted Pullups (DL Width Grip)
BW x 12
BW + 25lbs
2 Sets of 15 Reps RIR 2

Reverse Grip Lat Pulldown with Cable Flye
140 x 8
170 x 4
2 x 220 x 8 RIR 1

Hell of a session. I've been waking up with heartburn the last 2-3 nights. Nothing has changed diet wise and it's highly unusual for me to have heartburn in the first place.

I'm thinking it's the DMZ. Crazy Pumps and everything feels so easy in the gym right now alongside it. Stuff is strong even at 7.5mg which I was not expecting.

@Hyde Do you have experience with Masteron for Powerlifting? What does it help with personally? I'll be stocking up soon.
I’ve used a lot of orals, and DMZ gives me a dead appetite and heartburn by day 5 every time. Most orals do now very quickly - welcome to your 30s 😝 Orals destroy your gut biome.

It won’t go away until you stop the DMZ. Temporary solution will to be to incorporate Tums as needed & have some Greek yogurt or sugar-free kefir daily. 10-15g Glutamine in a cup of room temp water 1-2x daily when you have heartburn will help balance the gut as well.

From there you can add Famotidine/Pepcid 1-2x a day. This is your most effective tool, especially for bedtime relief while laying down. I wouldn’t run this more than a few weeks, then you’ll have to try to taper off it. Which is a lousy couple weeks while things rebalance, glutamine 3x a day is really helpful in that time.

Mast is good when you want to use more mg without adding much bodyweight. Anything you do gain on it will be true protein accretion, solid lean mass, but don’t expect much weight. It’s great for increasing neurological drive - learn motor patterns faster, retain them better longer with less frequency, be stronger at a lighter bodyweight with a tighter physique. Your muscles will feel harder/more dense, although you won’t see it because you aren’t stage lean. But my wife always make comments when I am using it about how solid I feel, and I can tell too. You will just feel and actually be sharper mentally - you will want to up your choline intake because it dials up your brain output. It will generally crank your libido and also give you more sexual satisfaction.

You have to watch how dry you’re getting on it - need to have enough estrogen to offset it. If you don’t up your test, might want to add some oral DHEA or Pregnenolone for the heavy estrogen conversion, as needed.

It’s a great mild drug for strength with an extremely high dosage ceiling.
 
I’ve used a lot of orals, and DMZ gives me a dead appetite and heartburn by day 5 every time. Most orals do now very quickly - welcome to your 30s 😝 Orals destroy your gut biome.

It won’t go away until you stop the DMZ. Temporary solution will to be to incorporate Tums as needed & have some Greek yogurt or sugar-free kefir daily. 10-15g Glutamine in a cup of room temp water 1-2x daily when you have heartburn will help balance the gut as well.

From there you can add Famotidine/Pepcid 1-2x a day. This is your most effective tool, especially for bedtime relief while laying down. I wouldn’t run this more than a few weeks, then you’ll have to try to taper off it. Which is a lousy couple weeks while things rebalance, glutamine 3x a day is really helpful in that time.

Mast is good when you want to use more mg without adding much bodyweight. Anything you do gain on it will be true protein accretion, solid lean mass, but don’t expect much weight. It’s great for increasing neurological drive - learn motor patterns faster, retain them better longer with less frequency, be stronger at a lighter bodyweight with a tighter physique. Your muscles will feel harder/more dense, although you won’t see it because you aren’t stage lean. But my wife always make comments when I am using it about how solid I feel, and I can tell too. You will just feel and actually be sharper mentally - you will want to up your choline intake because it dials up your brain output. It will generally crank your libido and also give you more sexual satisfaction.

You have to watch how dry you’re getting on it - need to have enough estrogen to offset it. If you don’t up your test, might want to add some oral DHEA or Pregnenolone for the heavy estrogen conversion, as needed.

It’s a great mild drug for strength with an extremely high dosage ceiling.
Thanks for the awesome response. I'm sold. The very little bodyweight gain and neurological drive increase is what really interests me, I bet a nice low dose alongside some test will do me some good.

I'm thinking of running things on the lower side for an extended blast (20-22 weeks) instead of going heavy for 12-14. I enjoy the slower and steady pace. I'll have to read up on Mast some more to make sure that's even a smart option, though.
 
Thanks for the awesome response. I'm sold. The very little bodyweight gain and neurological drive increase is what really interests me, I bet a nice low dose alongside some test will do me some good.

I'm thinking of running things on the lower side for an extended blast (20-22 weeks) instead of going heavy for 12-14. I enjoy the slower and steady pace. I'll have to read up on Mast some more to make sure that's even a smart option, though.
Just understand a strength athlete doesn’t want to be remotely as dry as a bodybuilder prepping for a show, so you won’t want to consider ratios like 1:1 test or even higher mast than test unless you were running way bigger doses. Like 1:1 was fine when I pushed 600 each the final month I competed last to peak, but lower dose I do a lot better with 300/200 or even 400/200.
 
November 25th

Larsen Press - Static Holds (110% of Max)
135 x 15s
225 x 15s
315 x 15s
365 x 15s
395 x 15s
410 x 15s

Standing Log Press
70 x 12
115 x 14 RIR 3-4
175 x 9 (Counted one extra) RIR 2

Incline DB Flye (Paused At Bottom)
60 x 10
70 x 10
80 x 10 RIR 5-6

Neutral Grip Shoulder Press Machine
100 x 8
150 x 8
2 x 220 x 8 RIR 2

Rear Delt Flye Machine
140 x 12
2 x 190 x 10 RIR 3-4

Sitting Face Pull w/ Rope (Pause at Contraction, Slow Tempo)
140 x 12
190 x 10
2 x 230 x 8 RIR 5+

Larsen Press Paused - Close Grip (Technique Stuff)
3 x 155 x 7

Paused Beltless Squat (Technique Stuff)
3 x 205 x 7

Weighed in at 207.
 
November 27th

Standing Log Press
70 x 15
115 x 16 RIR 5+
175 x 10 RIR 1-2

Incline DB Flye (Paused At Bottom)
70 x 10
2 x 80 x 13 RIR 3

DB Skullcrusher
40 x 17 RIR 5
50 X 14 (Gassed out here) RIR 0

Plate Loaded Dip
2p x 4
4p x 4
6p x 4
7p x 12 RIR 4

Overhead Tricep Extension (Slow Tempo)
140 x 8
2 x 190 x 8 RIR 4-5

Deficit Conventional Deadlift (Technique)
8 x 225 x 1
3 x 315 x 1

Larsen Press Paused - Close Grip (Technique)
3 x 155 x 7

Very jittery and shaky. Coming in 16 hrs fasted.
 
Bro that’s a good way to tweak something. Definitely get over a gram of salt in prior at least, make sure you are hydrated.
 
Bro that’s a good way to tweak something. Definitely get over a gram of salt in prior at least, make sure you are hydrated.
I definently do stay hydrated, lots of electrolytes throughout the workout, decent amount of stretching today since I felt stiff. I usually slam water right in the morning. Magnesium before like you recommend.

Honestly this is a one off occurrence, I don't usually come in on an empty stomach. Appreciate the concerns though, I also realize how risky it is haha
 
NOvember 28th

Zercher Squat Beltless
135 x 10
225 x 10
315 x 10
375 x 10

Weighted Pullups (DL Width Grip)
3 x BW x 15
BW + 25 x 17 RIR 1-2
BW + 35 x 6 (Gassed)

DB Row (Paused At Bottom)
3 x 160 x 10 RIR 2-3

Ed Coan Suitcase Holds
3 x 155 x 15s
 
NOvember 28th

Zercher Squat Beltless
135 x 10
225 x 10
315 x 10
375 x 10

Weighted Pullups (DL Width Grip)
3 x BW x 15
BW + 25 x 17 RIR 1-2
BW + 35 x 6 (Gassed)

DB Row (Paused At Bottom)
3 x 160 x 10 RIR 2-3

Ed Coan Suitcase Holds
3 x 155 x 15s

Man I do miss zercher activities and the circus tricks that come with it! Nice work
 
November 30th

Paused Incline Bench
5 x 135 x 5
185 x 4
225 x 3
245 x 2
270 x 7 RIR 3

Incline DB Flye (Paused at bottom)
70 x 10
80 x 10
90 x 10 RIR 4

Rear Delt Flye Machine
140 x 7
2 x 190 x 12

Sitting Face Pull w/ Rope
120 x 7
2 x 230 x 12 (Slow Tempo)

Conventional Deadlift (Technique)
3 x 225 x 7
 
December 2nd

Paused Incline Bench
4 x 135 x 3
185 x 3
2 x 225 x 7

DB Skullcrusher (Neutral Grip, One Each Hand)
40 x 15
60 x 13 3 Rep PR RIR 2

Standing Log Press
115 x 18
175 x 12 2 Rep PR RIR 1-2

Plate Loaded Dips
3p x 4
5p x 4
6p x 4
2 x 7p x 15

Larsen Press Static Holds (100% of Max)
225 x 20s
315 x 20s
2 x 365 x 20s

Pushups Burnout
2 sets of 40

Quite an unexpected day. Lots of PRs. Well into Week 6 of the cut.
 
December 3rd

1" Paused Beltless Deadlift
135 x 3
225 x 2
315 x 2
365 x 7
2 x 405 x 1

Weighted Pullups
BW x 5
2 x BW + 35 x 8 RIR 3-4

Barbell Row
225 x 5
315 x 4
385 x 2
425 x 8

Lat Pulldown Reverse Grip w/ Cable Flye Attachment
70 x 5
150 x 5
2 x 200 x 10

Edit: Forgot to mention that this was the first time pulling Hook Grip on deads. Liked it alot, and i'm determined to learn how to pull this way.
 
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Picked this Pre-Workout up today, it'll be here next week. Squat and Deadlift Days will be monstrous. I've never tried DMAA but I imagine the combo with DMZ will be excessively energetic.
 
December 5th

Paused Incline Bench
135 x 6
185 x 5
225 x 4
245 x 2
275 x 7 RIR 2

DB Skullcrushers (One Each hand, neutral grip)
40 x 7
60 x 5
70 x 10 PR RIR 2

In and out, didn't feel like I needed to do much else.
 
Hookgrip is the superior grip, provided you can make it work still with max weights. Mine would always fail me then, for weights I could pull mixed, so it wasn’t useful. I could hook a set of 470x10 on a Texas powerbar, but couldn’t hang onto a double with 600 on a deadlift bar without my thumb tearing.

But it keeps your lats, spine, and arm length all in perfect alignment with a shorter pull too. Safer & stronger.

DMHA even is no slouch of a stim, and 100mg is a fat dose of DMAA. Even with that shitload of L-Theanine to tone it down, try that stuff at a half scoop first time. That looks like totally jacked heartrate in a tub.
 
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