Weights up, scales down…

akboom87 said:
Need to get back into the groove again
Click to expand...
I'm working on a plan, I honestly dislike new years resolutions, probably cause I'm a hipster douche and it seems cliche but I'm leaning towards looking at a goal of -3lbs/month from Jan 1 until May 1 when my wife and I have a vacation planned. basically intead of living life a little looser like I have I'm going to clean up absolutely everything and allow myself cheats when I hit my monthly goal. so if I hit -12lbs by April then I can binge all month 😂 😂 (not really).


Segansational said:
Getting blood drawn, so don't want anything that will put too much pressure on the veins.
Click to expand...
there was a scene in Rambo when he got cut up pretty good then did the "T" shape with his hands for "time out" to make the cops wait so he could heal up the wound really good before he started running again. Being safe about your health is just smart.
 
Evening session back in the garage! Wife said I could pick the music
IMG_4566.webp



W4-D2

Warmups

Bench- (87%)
4x4x200

Bench-paused
3x2x190

Plate flys
3x15x25 - SS BB curls 3x12x65

BB upright row
3x10x85

Incline bench
1x3x165
2x5x155
1x8x135

BB shurgs
2x20x205

Things clicking tonight great session!
 
Happy new years gents! A few things I’ve picked up over the year and going to sample from this evening just me and the wife when the kiddos go to bed.
IMG_4572.webp
 
sammpedd88 said:
If you’ve never had that Weller Special Reserve, you’re gonna really like it. That my favorite out of those 4. Enjoy!
Click to expand...
Welllers is my favorite hands down has been since I tried it back in 2006 ish. Pretty impressed with that JD heritage barrel. The wife is quite fond of the buffalo trace and eagle rare so those are her favorites. Have you tried the antique 107? That’s one I’d like to try!
 
akboom87 said:
Welllers is my favorite hands down has been since I tried it back in 2006 ish. Pretty impressed with that JD heritage barrel. The wife is quite fond of the buffalo trace and eagle rare so those are her favorites. Have you tried the antique 107? That’s one I’d like to try!
Click to expand...
Yeah I have a few bottles of 107. I’ve got a pretty good collection. Elmer T Lee, Blanton’s, George T Stagg, Whistle Pig 18 year and a few of the Blood Oath Collection to name a few. I won’t spend the secondary price on any of the Pappy line. I’ve had it and they’re great. The 12 year Lot B is the best of the collection. Enjoy the juice and have a Happy New Year brother!
 
Last edited:
Eagle Rare has gotten stupid hard to find out here, its like a $36 bottle and when you can find them, they are selling for $60-80 out here so I have one in my library but it's unopened, I won't open it until I add a second one to the collection, lol. Buffalo Trace in my opinion is the most underrated bourbon there is for it's price. it's crazy cheap for a good one. last month I grabbed a 375ml bottle of their white dog just to see what unaged moonshine should taste like (its their buffalo trace, but just clear distillate, with zero barrel aging).
 
Dustin07 said:
Eagle Rare has gotten stupid hard to find out here, its like a $36 bottle and when you can find them, they are selling for $60-80 out here so I have one in my library but it's unopened, I won't open it until I add a second one to the collection, lol. Buffalo Trace in my opinion is the most underrated bourbon there is for it's price. it's crazy cheap for a good one. last month I grabbed a 375ml bottle of their white dog just to see what unaged moonshine should taste like (its their buffalo trace, but just clear distillate, with zero barrel aging).
Click to expand...
Yeah Eagle Rare has become an allocated bourbon which is ridiculous. I’m a huge fan of everything that comes out of Buffalo Trace Distillery, but most of their stuff is getting hard to find. Lately I’ve been trying to find good bourbons under $40. See if you can find Evan Williams Single Barrel Vintage. It’s under $40 and is a great tasing bourbon. It scored much high than Blanton’s on distiller.com.
 
45 minutes incline treadmill


Afternoon session

W4-D3

Squat
6x2x210

Front squat
1x10x135
1x8x135
1x6x135

Ab machine
3x10x160

Hammer curls
1x14x30
1x12x30
1x10x30
3x12x25

Lateral raises seated
3x12x17.5
SS curls
3x12x25

Pretty good session, not a lot going on today weather was pretty bleh. Watched movies and played with the kids most of the day.

Had a nice evening last night a few drinks and we made it to 10:30 😂.
 
No treadmill this morning in anticipation of deadlifts today. A little scared pretty heavy (for me) working sets then speed sets
 
akboom87 said:
No treadmill this morning in anticipation of deadlifts today. A little scared pretty heavy (for me) working sets then speed sets
Click to expand...
It’s just like the lighter sets, only harder. And it’s perfectly fine for it to be hard - just do the same technique you always use. But being hard & uncomfortable is fine, as long as there’s no pain.
 
Hyde said:
It’s just like the lighter sets, only harder. And it’s perfectly fine for it to be hard - just do the same technique you always use. But being hard & uncomfortable is fine, as long as there’s no pain.
Click to expand...
Yep I’m ready! It will be a good hard session!
 
Afternoon session

W4-D4

Warm ups

Deadlift (97%)last set
1x8x135
1x3185
1x3x225
1x2x245 belt here up
1x1x275
1x2x305

Speed deadlift + belt
6x3x250

Bench close grip pause
4x4x160

Romanian deadlift + belt
3x8x225

Machine row
2x8x180
2x8x160

Ab machine
2x10x160
2x10x200

Really great session, pulls where fast and solid. Left nothing in the tank today.


Really think this year I could potentially see 400 on the bar for deadlift.
 
Looks like a great session! I bet you can do 405 this year with consistent hard training for it.

For the record, Speed/Dynamic in lifting refers to using weights that are too light to cause a meaningful hypertrophy or maximal strength benefit: they are being used to train rate of force development (and practice technique). By definition, these really can’t be over ~65% or so of 1RM. A lot of times people say “Speed” because things moved crisply and weren’t done to failure, but that’s actually just how most strength sets should be done - sets that will be 70-85% 1RM often.

Which you don’t need speed work right now, the weight selections are great, but for your book-learnin’ 😁
 
Hyde said:
Looks like a great session! I bet you can do 405 this year with consistent hard training for it.

For the record, Speed/Dynamic in lifting refers to using weights that are too light to cause a meaningful hypertrophy or maximal strength benefit: they are being used to train rate of force development (and practice technique). By definition, these really can’t be over ~65% or so of 1RM. A lot of times people say “Speed” because things moved crisply and weren’t done to failure, but that’s actually just how most strength sets should be done - sets that will be 70-85% 1RM often.

Which you don’t need speed work right now, the weight selections are great, but for your book-learnin’ 😁
Click to expand...
Just following the weight selections from the spreadsheet, but I had the same thoughts the weight seemed to high percentage to really be called speed.

But sounds like it’s still working even though yes technically not a speed!

Great info and definitely file that one away!
 
akboom87 said:
Just following the weight selections from the spreadsheet, but I had the same thoughts the weight seemed to high percentage to really be called speed.

But sounds like it’s still working even though yes technically not a speed!

Great info and definitely file that one away!
Click to expand...
It’s excellent weight selections to build strength, which is exactly what you want.
 
Afternoon session

Warm ups + 2 trips to the dump cleaning up and getting rid of a old couch and bed


Rear delt focused cable pull
3x30x40
Super set cable rope front raise
3x30x20

Seated lateral raise
3x30x50

Incline bench rear delt flys
3x30x12.5

Seated lateral raise
3x30x10
SS seated front raise
3x30x10

Rear delt machine fly
3x30x60

Watched some Meadows you tubes this morning and got inspired to crank out some high volume side/rear/front delts


15 minutes of jogging
15 minutes incline treadmill

Deep cleaning the house, making a big croc pot of beans that will turn into re fried beans. Got some pork steak on the grill. Going to do some pork/ refried bean and cheese burritos for this weekend’s meals.
 
Afternoon session

Warmups

Cable pushdowns
3x30x60

Cave overhead extension
3x20x50

V grip pushdowns
3x8x140

Cable shurg
3x20x200

Db seated curl
3x30x15

Db hammer curl
3x30x15

Incline seated curl
3x30x15

Pump was gruesome!
 
man being farm strong I have zero doubt that you technically are already stronger than a 400lb deadlift. I'm with Hyde and see no reason why you won't break a 405 this year if you keep at it.

sammpedd88 said:
Yeah Eagle Rare has become an allocated bourbon which is ridiculous. I’m a huge fan of everything that comes out of Buffalo Trace Distillery, but most of their stuff is getting hard to find. Lately I’ve been trying to find good bourbons under $40. See if you can find Evan Williams Single Barrel Vintage. It’s under $40 and is a great tasing bourbon. It scored much high than Blanton’s on distiller.com.
Click to expand...
my buddy is a bigger bourbon snob than me and he introduced me to benchmark full proof at like $20/bottle and 125 proof. it's no EH Tayler, but it's shockingly OK for the price. total sleeper on that bottom shelf.
 
Morning incline cardio 25 minutes. Very boring 😂

Side note still feeling really pumped in the shoulders and arms from this weekend high volumes
 
Evening session
Way above average weather so garage door open!

Warmups

Squats (93%) belted
1x8x135
1x5x185
1x5x225
3x3x255

Pause squat
3x5x205

BB row
3x12x155

BB OHP
2x6x125
1x15x95

BB good morning
2x8x135
1x10x135

Sit-up +35# plate
3x10

Squats felt way better than last week. A little cheat I do is on the wall in the garage I have a sharpie dot I drew on the wall that I focus on to keep my head up, otherwise I have a bad habit of wanting to look down.

Solid session and making progress!
 
I'm a bit of a Rippetoe disciple myself, I know over the past decade people have come to disagree with more of his approaches, but if I'm worried about my vision I pick a spot on the ground about 6ft forward. to look at when squatting. In actuality, I end up seeing myself in the mirror more often than not, watching to see myself hit parallel, but when I'm on my A game i absolutely do not look up on squats or deads.

there are many different schools of thought on the subject but I always consider the natural shape of the spine, body, levers etc. this goes back to my USAW oly lifting seminars/classes/certs.


1767715178649.webp




1767715205294.webp


I cringe when I see the neck twisted up, personally. I"m not saying I'm right, just personal preference/opinion.

1767715261676.webp
 

Attachments

  • 1767715122893.webp
    1767715122893.webp
    21.3 KB · Views: 52
Dustin07 said:
man being farm strong I have zero doubt that you technically are already stronger than a 400lb deadlift. I'm with Hyde and see no reason why you won't break a 405 this year if you keep at it.


my buddy is a bigger bourbon snob than me and he introduced me to benchmark full proof at like $20/bottle and 125 proof. it's no EH Tayler, but it's shockingly OK for the price. total sleeper on that bottom shelf.
Click to expand...
Yes!! Those “special” Benchmark’s are pretty tasty. I’ve had the bonded, full proof and top floor and they’re all good, especially for the price.
 
Dustin07 said:
I'm a bit of a Rippetoe disciple myself, I know over the past decade people have come to disagree with more of his approaches, but if I'm worried about my vision I pick a spot on the ground about 6ft forward. to look at when squatting. In actuality, I end up seeing myself in the mirror more often than not, watching to see myself hit parallel, but when I'm on my A game i absolutely do not look up on squats or deads.

there are many different schools of thought on the subject but I always consider the natural shape of the spine, body, levers etc. this goes back to my USAW oly lifting seminars/classes/certs.


View attachment 257675



View attachment 257676

I cringe when I see the neck twisted up, personally. I"m not saying I'm right, just personal preference/opinion.

View attachment 257677
Click to expand...
Plot twist: you could keep a neutral neck while still looking up with your eyes instead of at the ground.
 
Hyde said:
Plot twist: you could keep a neutral neck while still looking up with your eyes instead of at the ground.
Click to expand...
you surely can, but most people don't. its why bad drivers tend to steer into the other lane when they look over that way, lol. I mean the eyes are just a cue... but the cue is there for a reason lol
 
No treadmill this morning must have been out hard didn’t even hear my alarm and woke up at 6:15 am

Evening session

W5 D2

Warmups

Bench (90%)
45x10
135x5
155x5
185x3
205x1
3x3x210

Bench - pause
3x5x165

Incline bench
155x5
2x5x135
115x15

Plate pec fly
3x12x35

Upright BB rows
3x12x75

BB shurgs
3x15x245

By the time I got to the fly I was feeling it, really good session. Bench feeling great really solid reps on the 210! After the end of week 5 - week 6 starts back over with sets of 10 with weight jumping up and then working to week 10.
IMG_4602.webp
 
I seem to recall @Hyde telling me that one type of cue was placing a wrist wrap rolled up under your chin. That might have been deadlifts, can't remember. But this is a good reminder for me to not over extend my neck while squatting.
 
Hardy is on point for sure, I'm also on a Bryan Martin kick a bit right now. My algo has picked up a good stream of outlaw country lately and I heard some Aaron McBee that hit just right last night.
 
Garage session

W5-D3

Warmups

Squat- (77%)
6x2x210

Front squat
155x10
155x8
155x6
185x5

Sit-ups +35# plate
3x12

Across body curls
3x15x25

Seated lateral raises
3x18x15

Incline front raises
3x12x10

Squats feeling great, that front squat was a PR at 185. Core is slowly getting stronger. Incline front raises was quite the finisher was smoked.

Also I need to get some DB trying to use and hold plates together is a real PIA.

Been watching Facebook marketplace but has been a bust.
 
depending on what weight DB you're looking for you could check for kettlebells too if that wides the search a bit for you. (or fill milk jugs, lol). KB are going to be awkward for a lot of movements but there's like 100 you could do with them.
 
Dustin07 said:
depending on what weight DB you're looking for you could check for kettlebells too if that wides the search a bit for you. (or fill milk jugs, lol). KB are going to be awkward for a lot of movements but there's like 100 you could do with them.
Click to expand...
Yeah I do have a few single kettles, but would like to get from 10-50# set of db not all at once unless it’s a smoking deal.
 
akboom87 said:
Yeah I do have a few single kettles, but would like to get from 10-50# set of db not all at once unless it’s a smoking deal.
Click to expand...
I know they’re like 9 million dollars, but adjustable dbs like those powerblocks are really great for the limited footprint of a garage.

Or you could get a pair of loadable handles, which are dirt cheap and also work decent for little things.

If you get fixed dbs, try not to get trapped into buying every size - be strategic about what you need (and find). Otherwise you end up with a bunch of dbs on the floor, or have to get a little rack to house them all. Meanwhile, a few choice pairs like 20/30/40 or 15/25/35/45 will basically cover a lot.
 
Hyde said:
I know they’re like 9 million dollars, but adjustable dbs like those powerblocks are really great for the limited footprint of a garage.

Or you could get a pair of loadable handles, which are dirt cheap and also work decent for little things.

If you get fixed dbs, try not to get trapped into buying every size - be strategic about what you need (and find). Otherwise you end up with a bunch of dbs on the floor, or have to get a little rack to house them all. Meanwhile, a few choice pairs like 20/30/40 or 15/25/35/45 will basically cover a lot.
Click to expand...
Yeah I was thinking the latter 15-25-35-45 would pretty much take care of it.
 
Evening session

W5-D4

Warmups

Deadlift - 85%
3x3x270

Deadlift- 72%
3x3x225

Bench- close grip pause
3x3x165

Romanian deadlift
3x10x225

Pull-ups- assisted
10 wide grip
10 medium grip
10 neutral grip- then partials to failure

Ab machine
4x8x200

Whew not going to lie I was toast after this, those Romanian deads a rep PR and really taxing 😂
 
akboom87 said:
Evening session

W5-D4

Warmups

Deadlift - 85%
3x3x270

Deadlift- 72%
3x3x225

Bench- close grip pause
3x3x165

Romanian deadlift
3x10x225

Pull-ups- assisted
10 wide grip
10 medium grip
10 neutral grip- then partials to failure

Ab machine
4x8x200

Whew not going to lie I was toast after this, those Romanian deads a rep PR and really taxing
Click to expand...
But I'm seeing the PRs stacking up in here!
 
You must log in or register to reply here.
Back
Top