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Weights up, scales down…

Afternoon session

Warmups

DB incline tricep extension
4x10x35

Close grip bench
2x10x135
2x8x155
2x6x175

Reverse grip tricep cable pushdown
4x12x90

Tricep pushdown machine
4x12x205

Circuit of front raises,side raises, punches using 15# DB

3 rounds didn’t track reps just went

Plan was to just smoke triceps, mission accomplished. Will hit a session tomorrow and then again Monday and then head out Tuesday for thanksgiving come home following Sunday.
 
Afternoon session

Warmups

Deadlift
2x6x265
1x10x265

BB row
3x10x170

Seated cable row
3x145x10

OHP
3x10x115

DB pullover
5x10x60

BB shrug
5x12x245

Went to the commercial gym had cream of rice pre workout, great session!
 
GreenMachineX said:
Nice lifts!

Is that OhP standing?
Click to expand...
Yes it is I forgot to say that. I do one day of a standing and then one day I do a seated then I also have a seated pin press as well.

This morning just got it some GM’s and sit ups. Not sure if there is a link here or perhaps things are just getting stronger. Either way though lower back has just been feeling great, no tightness not sore.
 
akboom87 said:
Yes it is I forgot to say that. I do one day of a standing and then one day I do a seated then I also have a seated pin press as well.

This morning just got it some GM’s and sit ups. Not sure if there is a link here or perhaps things are just getting stronger. Either way though lower back has just been feeling great, no tightness not sore.
Click to expand...
OHP is definitely a whole body/core movement. the press part is hard of course, but anytime I was doing over like say 175-185 I started belting up. when you practice it you are creating a crazy amount of strength in stabilizers that don't even realize you are building, this became the most apparent to me when I went from a 270 overhead (jerk) very comfortably, to suddenly like anything over 185 (even push press) was very unstable.

sometimes it's really wild to think about stabilizers and how many different planes of pressure there are or can be on your body to build stabilization around, if that makes sense.
 
Well this evening was something. We are heading out tomorrow morning to the farm for the week so packing everything up. Go to give the kids a bath and the bath tub water valve won’t turn off. So I fill the tub up and just turn the water main off finish there bath get them to bed.

Now normally this is a rental not my problem but I want to shower later and don’t want the water off the whole time and then deal with it when I get back. So ehh I tear into it it’s one of those stupid moan water cartridges, pop it out go grab one from ace, re install turn water on all is good.

So then I head to the garage for evening session go to adjust the bench back to flat the stupid cheap pin breaks off 🤣 I almost just gave up and said Nopeeeee. But I had a hitch pin that was basically same size so grabbed that, got a magnet from the tool box fished out the broken end and replaced with the hitch pin.

So finally tonight
Warmups

Bench
1x3x205
1x4x205
1x5x205
2x6x205

Seated over head press
3x10x115

Plate fly flat
3x10x25

Plate curl
3x12x45

Close grip bench
5x8x170

Plate lateral raise
5x8x25

Definitely not a stellar night, was not really into it by this point but got it done.

That ends that 4 week block. Off until Sunday now.

Hope everyone has a great thanksgiving!
 
akboom87 said:
Go to give the kids a bath and the bath tub water valve won’t turn off. So I fill the tub up and just turn the water main off finish there bath get them to bed.
Click to expand...
glad you figured that out with time to spare and think about it rather than discovering it when the tub was already filled to the brim with water and kids 😂 😂

my shutoff valve is a total PITA to reach, down in a crawlspace. I've spent more time down there than I want.
 
Whew what a busy week! Was hoping to get a session in today but after the drive home and then clearing out all the snow, got a grocery run in and meals prepped for the week.

Will be starting a 10 week - 2/ 5 week blocks

Studied an article on Elite FTS they even have a spreadsheet you input your max and it breaks it down for the weeks.

A link if anyone is interested
elitefts.com

How to Bench 5 Plates Raw: 0 to 400 Real Quick

I recently achieved one of my lifelong lifting goals of benching 220 kilograms (485 pounds). You will get a lot of conflicting information on the internet about what is achievable as a lifter, and a lot of the people who read this will probably believe that elite levels of strength are solely...
elitefts.com elitefts.com
 
I’m pretty excited to start this, I did modify the accessories to work with what my set up. But the core of it is as laid out in the article/ spreadsheet
 
akboom87 said:
I’m pretty excited to start this, I did modify the accessories to work with what my set up. But the core of it is as laid out in the article/ spreadsheet
Click to expand...
I am so glad you found that; I found that article way too late in my lifting career and absolutely wish I had the opportunity to run it sooner. I’m excited to hear you’ll be running it!

I’m at a point now where a lot of it isn’t the right answer for me to raise my bench, especially because I can’t do a lot of the best accessory builders it recommends. But I firmly believe this Cast Iron bench template will work for you - everything about it is fundamental gold.
 
Oh yeah didn’t take a bunch of pictures this time but snapped one taking my daughter out on a joy ride on the side by, then snapped a sunset with the collection of racks over the years.
IMG_4398.webp
IMG_4399.webp
 
Hyde said:
I am so glad you found that; I found that article way too late in my lifting career and absolutely wish I had the opportunity to run it sooner. I’m excited to hear you’ll be running it!

I’m at a point now where a lot of it isn’t the right answer for me to raise my bench, especially because I can’t do a lot of the best accessory builders it recommends. But I firmly believe this Cast Iron bench template will work for you - everything about it is fundamental gold.
Click to expand...
Glad to hear that! Got the spreadsheets printed off and I did lay it out on Boostcamp just easier to track and I like the app layout.
Ready to get to work 💪🏻
 
akboom87 said:
Yep there is a nice whitetail in there, I have 2 bigger ones but they hang on the barn
Click to expand...
man our mountain mulies get big but that whitetail in your pic looks like he was a monster. the only whitetail I got was on the far east side of the state. my wife LOVED the whitetail venison, but they're quite a bit smaller than our mule deer.
 
Dustin07 said:
man our mountain mulies get big but that whitetail in your pic looks like he was a monster. the only whitetail I got was on the far east side of the state. my wife LOVED the whitetail venison, but they're quite a bit smaller than our mule deer.
Click to expand...
Here was 2 I was watching back in 17 or 18 had them on trail cams knew the areas they liked. Didn’t see them at all now season, a few weeks later found them next to a fence line, locked up in a fight and died. Still have the racks how they forced the horns to lock up is crazy. Want to make an awesome mount with it someday.
IMG_4405.webp
IMG_4404.webp
 
akboom87 said:
Here was 2 I was watching back in 17 or 18 had them on trail cams knew the areas they liked. Didn’t see them at all now season, a few weeks later found them next to a fence line, locked up in a fight and died. Still have the racks how they forced the horns to lock up is crazy. Want to make an awesome mount with it someday. View attachment 256966View attachment 256967
Click to expand...
dude thats wild! what a bummer, the big boy on the left had some meat on him. both have great racks. I went back in my archives to see if I could find some from my front yard:

1764618611169.webp


1764618730185.webp



1764618743061.webp



1764618756849.webp


1764618767687.webp


then this guy with the micropenis

1764618786017.webp


1764618803018.webp


1764618916173.webp


soda pop tines on this guy

1764619013116.webp




these are all in my front yard. we are in rural area not in city limits, but we are in the sherifs "safe zone" which means no shooting despite being on acreage. so I could take one with archery, which I'm tempted to do, but I haven't shot my bow in a few years so I need to do an opportunity to do some shooting. I went through my history and can't find it but I know i caught a 7x7 out there under that apple tree one year.
 
Dustin07 said:
dude thats wild! what a bummer, the big boy on the left had some meat on him. both have great racks. I went back in my archives to see if I could find some from my front yard:

View attachment 256969

View attachment 256970


View attachment 256971


View attachment 256972

View attachment 256973

then this guy with the micropenis

View attachment 256974

View attachment 256975

View attachment 256977

soda pop tines on this guy

View attachment 256978



these are all in my front yard. we are in rural area not in city limits, but we are in the sherifs "safe zone" which means no shooting despite being on acreage. so I could take one with archery, which I'm tempted to do, but I haven't shot my bow in a few years so I need to do an opportunity to do some shooting. I went through my history and can't find it but I know i caught a 7x7 out there under that apple tree one year.
Click to expand...
Those are pretty nice ones!

Sadly are numbers down with the chronic wasting disease. After last trip though I think it’s on the rebound seeing more deer and larger groups so hopefully can get back to hunting!
 
7pm pulling into my driveway one night lol:

1764619155169.webp


check out hte spread on the guy to the right here:
1764619215709.webp



my little whitetail from 2017. nothing to write home about, but meat in the freezer was good enough for me on that trip:

1764619337245.webp



at one point my archery was feeling pretty dialed but its been a few years since I shot an arrow through an arrow lol.

1764620323036.webp



anyways, sorry for the hijack, lol
 
akboom87 said:
Those are pretty nice ones!

Sadly are numbers down with the chronic wasting disease. After last trip though I think it’s on the rebound seeing more deer and larger groups so hopefully can get back to hunting!
Click to expand...
we had a huge herd over in ellensburg, deer absolutely everywhere. then the asian louse came in and wiped them out the same year they started issuing doe tags, which my brother drew. He did fill his tag but we thought he'd fill it at opening light and it took a couple days lol
 
Dustin07 said:
7pm pulling into my driveway one night lol:

View attachment 256979

check out hte spread on the guy to the right here:
View attachment 256980


my little whitetail from 2017. nothing to write home about, but meat in the freezer was good enough for me on that trip:

View attachment 256981


at one point my archery was feeling pretty dialed but its been a few years since I shot an arrow through an arrow lol.

View attachment 256983


anyways, sorry for the hijack, lol
Click to expand...
That is a good spread on that one! I always go for a doe first once I get meat hanging then I’ll go for a rack and that’s just if there is one that I’ve been tracking. If nothing I’m seeing is that great then I go for the odd balls that I would rather take out of the gene pool 😂

I’m excited to get back into archery again. I have my original Matthew’s bow I bought new back in 2006. On my 4th string, just got it set up 2 years ago with a new sight and did away with the whisker biscuit and went to a drop away. Sighted it in and then haven’t pulled an arrow since.
 
Evening session
A little later then I like but trying to keep the kids up a little longer as they have been waking up at 6:30 last week and a half.

Also cold 9 out right now so the garage is not too warm, I do have an electric heater I turn on a hour ahead to knock the edge off. This weekend I’m considering a string curtain rod if you will and hanging a tarp that I can pull across to section off the garage so just keep a little space warmed up faster. Either way after a few sets body temp is up and it was no problem.

For my starting maxes I am using to base percentages
Squat-275
Bench-230
Deadlift-315

D1-W1
Warmups

Squat- 75%
3x10x205

Pause squat ( I forgot my spreadsheet at work so couldn’t remember the actual percentage or the working number- will be correct next week)
3x5x170

BB row
3x15x140

OHP
3x8x115

Good morning
3x10x95

Weighted sit-up
3x10xBW + 10#

Really good session squats feel good!
 
akboom87 said:
I always go for a doe first once I get meat hanging then I’ll go for a rack and that’s just if there is one that I’ve been tracking. If nothing I’m seeing is that great then I go for the odd balls that I would rather take out of the gene pool
Click to expand...
I always forget that other states are confined by a game department that's run by whack job animal rights activitists who end up causing more problems than solutions. we have to differentiate between three types of deer (even though the difference between a blacktail and a mulie is "which side of the pacific crest trail did you shoot it), arbitrary GMU lines, and measure the height of an eyeguard from 100 yards away. multi-deer is a rare lottery tag you can put in for

1764688671617.webp
 
Evening session W1-D2
Warmups

Bench (75%)
3x10x170

Pause bench
3x3x185

Plate pullover
3x15x45

Upright row
3x75x10

Incline bench
3x10x135

BB curl
3x15x45

Superset incline skull crusher
3x15x45

Took quite a while to get warmed up with this cold snap. Also annoyed pulled the truck out of the garage and I got an antifreeze leak.

Another good session things are feeling goooood! 💪🏻
 
Yeah cold here too. I was thinking to myself I’d like to get my Widegrip bench done in the garage on lunch break today maybe in the garage…then I remembered it’s low 20s. Windchill was at 8* when we went to school this morning.

Not having cost effective heat in the garage for winter is the entire reason I started going to the barbell club!
 
Hyde said:
Yeah cold here too. I was thinking to myself I’d like to get my Widegrip bench done in the garage on lunch break today maybe in the garage…then I remembered it’s low 20s. Windchill was at 8* when we went to school this morning.

Not having cost effective heat in the garage for winter is the entire reason I started going to the barbell club!
Click to expand...
Yeah are rental garage is definitely not ideal winter heating wise. Only reason is the wife is really enjoying working out and with just us there’s no viable option for us to both hit the gym at the same time.
 
akboom87 said:
Yeah are rental garage is definitely not ideal winter heating wise. Only reason is the wife is really enjoying working out and with just us there’s no viable option for us to both hit the gym at the same time.
Click to expand...
You got a good thing going with the wife lifting and given the littles right now; keep making it work.
 
Well the wife said hell to the nope at the not so warm garage tonight, but I was ok with that today has been the coldest so far 😂

So gym it was for me.

OMG side note gym was not bad lot of high school kids, do they not wear deodorant anymore. Man I was hit with that unpleasantness soon as I walked through the door.

Evening session W1-D3
Warmups

Leg press
225x10
315x10
405x10

Squat- deep (77%)
6x2x210

Front squat
135x10
135x8
135x6

Ab machine
3x10x180

Cable curl
3x10x100

Lateral raise machine
3x10x100

Rear delt fly machine
3x12x140

Squats felt great, front squats also great. This summer-fall has paid off strength is definitely up across the board, general conditioning is there, core strength is gaining ( this is definitely one of my weaknesses)

I do believe I’m sitting in a good position for these 2, 5 weeks blocks!

Christmas week will mess a week up as we are going to be away for that week.
 
My boy has gone from one extreme to the other. I remember when he reached that age where mom and dad had to let him know "Ok, you are officially ready for deodorant". He hasn't stunk in years, but he has also discovered cologne lol.
 
Evening session W1-D4
Warm ups

Deadlift (80%)
1x2x250

Deadlift speed work
8x3x205

Close Grip - paused
3x10x140

Romanian Deadlift
3x10x185

Lat pulldown
3x10x145

BB shrug
3x10x275
DB shrug
3x15x90

Another great session, really focused on pulling fast and hard. Guess I have never really done this, first pull I legit almost went over backwards 😂

Legs definitely feeling the squats today but nothing crazy.

Got the snow shovels set outside and ready for this next clipper to move through tomorrow morning/day
 
IMG_4442.webp

Also moved this inside so I can get back on this in the mornings and weekends.

Today was just 5% incline 3.0 mph 30 minutes
 
a bit jealous of your snow! they're forecasing a "godzilla rain event" for us between today and wednesday. I guess "atmospheric river" lost its luster so we're creating new names every year for the weather.
 
Evening session
Warmups

W2-D1

Squat (78%)
3x8x215

Paused squat
3x5x170

BB row
3x10x155

BB OHP
3x8x115
1x3x135
1x12x95

BB GM
3x10x115

Sit ups- +20#
3x10

It’s funny, started looking back at some old training logs OHP 115 was like 3 rep max, good mornings I could barely do 5 reps with 95.

really good session, really striving on that pause squat to drive hard. Crazy how worked I was from the them!
 
I feel like pause squats historically are the single most diabolic assSmasher. always feels like there are rocks right in the middle of the glues a couple days later lol.
 
Evening session
W2-D2

Warmups

Bench (78%)
3x8x180

Pause bench
3x2x195

Incline DB bench
1x8x60
2x8x70

Lat pull down
4x10x130

Seated row cable
4x10x115

V grip tricep pushdown
4x10x140

Wide grip reverse pushdown ez bar
4x10x100

Went to the commercial gym, bench was taken so I set up in a rack. Absolutely hate the j hooks hit them a few times. Luckily by the pause set one opened up and I got it.

Pause bench was flying off the chest. Old me would have slapped more weight on and sent it 😂 butttt I didn’t.
 
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