Weights up, scales down…

Segansational said:
Ah yes, this also bugs my joints quite a bit, in particular also my bad shoulder.
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when I was in high school there were certain movements like this that woudl make it feel like the tendon was slipping over the outside of the elbow joint if that makes sense so I avoided certain things, even to some level bench press for a long time, doing instead a ton of flies for pec work back in the day. everything seems to be fine now days except that one movement still gets the elbow. sometimes OH cable ext can cause it to be sore, but not the same weird tendon popping sensation as those french presses.
 
W2-D3

Warmups

Squat
6x2x210

Front squat
185x10
185x8
185x6

Sit-up +45# plate
3x10

Bb curl 4 sets super set with kettle ball curl

Drag curl 3 sets super set lateral raise

Front raise 3 sets

Plate shurgs

Walking lunges

Looking forward to tomorrow and deadlifts 💪🏻
 
Dustin07 said:
when I was in high school there were certain movements like this that woudl make it feel like the tendon was slipping over the outside of the elbow joint if that makes sense so I avoided certain things, even to some level bench press for a long time, doing instead a ton of flies for pec work back in the day. everything seems to be fine now days except that one movement still gets the elbow. sometimes OH cable ext can cause it to be sore, but not the same weird tendon popping sensation as those french presses.
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I feel like I’m the weakest on the overhead variations so trying to emphasize those more. Luckily they don’t seem to irritate or bother anything
 
Dustin07 said:
those front squats are really heavy proportionately to your normal backsquat numbers
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Well the program didn’t really say what to base the front squat off. The 6x2 squat is like a 70% and second squat day. So I figured with the lower volume I would make up for in the front squat.

So yes the proportion is off. Am I doing it correctly, no idea 😂
 
akboom87 said:
Well the program didn’t really say what to base the front squat off. The 6x2 squat is like a 70% and second squat day. So I figured with the lower volume I would make up for in the front squat.

So yes the proportion is off. Am I doing it correctly, no idea 😂
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It means you have proportionally better quad strength than average; it’s not a bad thing.

So you are going to deadlift the day after squatting? Mad lad
 
Yeah I don't mean its a bad thing at all! Its a very strong squat. When I'm healthy and in the right groove I love front squats. especially for singles but with my max back squat having been 365, I think my PR front squat last year was 270 when I worked the hell out of it. I know full well how hard 185 x 10 is, and I'm not sure I ever did a 10 rep higher than 205 or 3-6 reps at 225 when I was training fronts a lot.

so I wasn't suggesting you were doing anything wrong, only that your front squat is very high proportianate to what I normally see in your back squats 🤘 💪 👍

but I know lots of big squatters who squat more than they deadlift and my deadlift has almost always been 100lbs heavier than my squat. so proportions aren't always 1:1
 
Hyde said:
It means you have proportionally better quad strength than average; it’s not a bad thing.

So you are going to deadlift the day after squatting? Mad lad
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Yes, I tend to favor the mon-tue thurs-Friday

I might play around with mon-wed then Friday.
 
W2-D4

Warmups

Deadlift- 86%
45x19
135x10
155x5
185x5
205x3
225x3
1x3x275- belt

Deadlift- 70%
8x3x225

Bench- close grip- pause every rep
3x8x145

BB GM
3x8x135

BB row
3x6x205

Shurgs/situps/ pushups

Great session tons of energy every thing was fast and explosive. Great day in the garage
 
akboom87 said:
W2-D4

Warmups

Deadlift- 86%
45x19
135x10
155x5
185x5
205x3
225x3
1x3x275- belt

Deadlift- 70%
8x3x225

Bench- close grip- pause every rep
3x8x145

BB GM
3x8x135

BB row
3x6x205

Shurgs/situps/ pushups

Great session tons of energy every thing was fast and explosive. Great day in the garage
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Nice workout… looks like you got a lot accomplished.😎👍
 
akboom87 said:
One of my favorites of the week
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I know I've mentioned this before, but your progress and motivation has really ramped up over the years. Deadlifts being your favorite day? Maybe a little masochistic, but I'm here for it!

Also, I just moved to a 4 day per week split which is Mon, Tues, Thurs, Fri planned. I think this will be a good mix of a midweek break and then a day of catch up if needed on Sunday as example - or extra cardio day.
 
Segansational said:
I know I've mentioned this before, but your progress and motivation has really ramped up over the years. Deadlifts being your favorite day? Maybe a little masochistic, but I'm here for it!

Also, I just moved to a 4 day per week split which is Mon, Tues, Thurs, Fri planned. I think this will be a good mix of a midweek break and then a day of catch up if needed on Sunday as example - or extra cardio day.
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Yeah for me it’s a great split. It’s a toss up on either bench or deads being my favorite day 😂

Also helps I’ve just been building better form and dialing in on the big three with working the percentages keeps me from over taxing or shitty form trying to do to much.

I think it should even ramp up when we move and I’ll basically have a huge shop to build out into a gym!!
 
Forgot to post this Saturday was my last day of membership at the commercial gym. Went and hit arms/shoulders

IMG_4841.webp
 
gphagan1 said:
Putting on some size….good job.💪😎
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Thanks man 💪🏻
Dustin07 said:
am I crazy or are you getting leaner too? seems like more definition popping up.
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definitely more definition
Segansational said:
He's definitely looking leaner!
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thanks man!


So have just been at maintenance, lately slight surplus.

Weight is up was around 210-212 for don’t even know quite a while, lately 215. Definitely leaner at this weight then ever and more muscle/ definition.
 
Afternoon session
W3-D1

Warmups

Squat-82%
45x10
135x10
185x5
205x3
225x1- belt
3x6x230

Squat pause
3x3x185

BB row
3x12x155

BB OHP
135x5
115x10x8

RDL
3x8x200

Situps/ walking lunges

Weekend was a little rough, not even sure why. Just seemed restless and couldn’t sleep very well.

Planned to get up and do cardio this am but never even heard my alarm.

So this session was just heavy and taxing 😂
 
Late evening
Came home to my daughter not feeling well running a fever. So she just wanted to snuggle on the couch and watch tv. So that’s what we did until bath time/bed time.

W3-D4

Warmups

Bench-85%
45x10
135x10
155x5
185x3
195x1
3x6x195

Bench pause
3x1x210

Plate fly
3x12x45

Upright rows
2x8x95
1x15x65

Incline bench
1x8x165
2x8x155

Floor press
205x3
185x5
3x8x155

Squat 135x10

Band tricep extensions/ face pull

Really good time in the garage!
 
Dustin07 said:
Yeah I don't mean its a bad thing at all! Its a very strong squat. When I'm healthy and in the right groove I love front squats. especially for singles but with my max back squat having been 365, I think my PR front squat last year was 270 when I worked the hell out of it. I know full well how hard 185 x 10 is, and I'm not sure I ever did a 10 rep higher than 205 or 3-6 reps at 225 when I was training fronts a lot.

so I wasn't suggesting you were doing anything wrong, only that your front squat is very high proportianate to what I normally see in your back squats 🤘 💪 👍

but I know lots of big squatters who squat more than they deadlift and my deadlift has almost always been 100lbs heavier than my squat. so proportions aren't always 1:1
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Probably just feels that way since you are so far on the opposite end with such a big gap between fronts and regular squats.

185 x 10 with current 1rm is some serious work. I'd be huffing and puffing after a similar effort. 😮‍💨
akboom87 said:
Weight is up was around 210-212 for don’t even know quite a while, lately 215. Definitely leaner at this weight then ever and more muscle/ definition.
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Building solid momentum in here. 1k will be toppled soon.
 
akboom87 said:
Really good time in the garage!
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That's the session you got in after bed time for the youngin? that's a helluva late night session!

Resolve10 said:
Probably just feels that way since you are so far on the opposite end with such a big gap between fronts and regular squats.
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no doubt about it, it's always really interesting to me to see how different peoples ratios are. Like my bro who squats 150lbs more than me, but deadlifts and benches less. thats a wild one.
 
Dustin07 said:
That's the session you got in after bed time for the youngin? that's a helluva late night session!



no doubt about it, it's always really interesting to me to see how different peoples ratios are. Like my bro who squats 150lbs more than me, but deadlifts and benches less. thats a wild one.
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Yeah it was. I actually prefer that time frame it feels the strongest. But the trade off is amped up and takes forever to fall asleep. So yeah I was up on and off throughout the night checking in on both of them. No fever this morning and seems to be right back to normal. So who knows what it was.


Got in 25 minutes hard treadmill 5 minutes warm up. Then every minute 7mph the 4 mph for a minute, so on so forth.
 
akboom87 said:
Yeah it was. I actually prefer that time frame it feels the strongest.
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I get that. my favorite is a saturday or sunday after I have slept in, had coffee, breakfast, and then head in maybe as late as 11am. Occasionally the after work sessions are pretty sick but by 4-5pm after getting up at 4:30am its already getting to be close to my bed time 😂 😂
 
Yesterday

W3-D3

Squat
6x2x210

Zercher squat
135x6
135x8
135x10

Weighted sit-up
3x10

BB curls
4 sets super set with band curls

Seated lateral raises

Seated front raises


Feeling a bit off and drained. Started to get ready this afternoon for day 4 power went out and I just lost motivation. So tomorrow will be make up day.
 
Also a small rant.

March is when are company does raises/bonuses.

Now I’m not complaining because pay is very good and every year is a bump up.

What gets me is how can things keep trending like this. I feel guilty for what my pay rate is for services provided to are clients. It’s across the board cost of everything is insane. Paving roads is ridiculous, chip sealing roads is 40k a mile. New bridge depending on size is anywhere from 1mill- 30 mill. Concrete box culverts 300k- to a million.

Like how long can this country keep affording these costs. It takes such a high salary to maintain just an average lifestyle.

I don’t know maybe I’m just thinking about it to much, just hard for me to wrap my head around the sustainability.
 
We are moving from about 13,500 SQ ft to a new 25,000 SQ ft facility. I'm not sure how much is office, probably like 2,500 and it all needs to be white washed with new paint and carpet badly.

Contractor quoted $38k to do white paint for the bottom 12 ft all the way around the warehouse and like $10k to do the office.

I told dad, **** that. I'll do it myself. It ain't hard to paint. And if anyone wants to join me I'll buy food, bring moonshine, and we can turn on the radio.

Everything is expensive.

We had a painter do some exterior on our house last summer for $1100 for areas I won't do cause it's so high and to be honest my wife was amazed cause she's on prop management and is seeing normal paint jobs in houses hit $20k+

So I'm growing my own tobacco, meat chickens, eggs, and moonshine. Not to mention the 100 tomato plants and 5 THC my wife started
 
W3-D4

Warm ups

Deadlift- 87%ish
135x8
185x5
205x3
225x1- belt
255x1
275x1
1x2x290

Deadlift
6x3x240

Close grip bench- pause
3x6x155
2x3x185 - no pause

Meadow row
3x10x50
Superset plate pull oher
3x12x45

BB row
3x15x95
Superset plate shrugs
3x15x45

Low back and hips tight and blah, so got deads in and changed up the ending.


Pretty sure the culprit is my shitty posture at my desk.

Incline treadmill, 5 minutes warm up- 20 minutes 10 incline 3mph - 5 minutes cooldown.
 
Treadmill same as before 30 minutes

Biceps and triceps pump


Also started packing have the garage full of boxes. Saturday will be heading out for a week conference, will make a stop to drop off the kids with the grandkids for the time and unload all we have packed on this trip.
 
akboom87 said:
Pretty sure the culprit is my shitty posture at my desk.
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I think this can be a bit of a chicken and the egg thing

akboom87 said:
Also started packing have the garage full of boxes. Saturday will be heading out for a week conference, will make a stop to drop off the kids with the grandkids for the time and unload all we have packed on this trip.
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You got a lot going on, its not weird for stress and fatigue to manifest itself in the lower back, getting a few more short walks in during the day away from the desk might help. My buddy/co-worker opted for a standing desk which he says helps his back immensely. I prefer to sit over stand if I'm desk working but for me the negative isn't the back pain its the lack of energy (motion creates motion) when you go from sitting for hours to trying to go 9000rpm at the gym.
 
Dustin07 said:
I think this can be a bit of a chicken and the egg thing



You got a lot going on, its not weird for stress and fatigue to manifest itself in the lower back, getting a few more short walks in during the day away from the desk might help. My buddy/co-worker opted for a standing desk which he says helps his back immensely. I prefer to sit over stand if I'm desk working but for me the negative isn't the back pain its the lack of energy (motion creates motion) when you go from sitting for hours to trying to go 9000rpm at the gym.
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Yeah it’s a lot but I tend to not over stress to much, the wife makes up 90% of that so I don’t have too 😂

Forgot this Am
30 minutes incline treadmill same as usual 5 warm up and 5 cool down- 20 minutes 10% at 3 mph
 
Evening session

W4-D1

Warmups

Man I could tell warning up was feeling great feeling strong and everything clicking like a Swiss watch.

Squat- 89%
45x10
135x8
185x5
225x3
245x4x4- belt + knee sleeves (every thing felt to good not to keep on striking)
275x2
300x1 PR
300x1

So yeah all time PR for me on squat. The best part is I had more in the tank, this was not an all out max. Just a gym bro guess but think I had 310 maybe 315 in me. But was stoked on 300 and how fast and solid it was💪🏻🤘🏻

Squat- pause
3x3x190

BB OHP
2x8x135
1x8x115

BB RDL
2x10x225
1x8x225 + 2 after re grip ( lost grip set down re gripped 2 more)

Sit-up + 45
2x15
Super set
Plate skull crusher
2x15x45


So pretty amped from tonight session!


Planning to hit this week hard as I know I will have a week of just doing what I can do stay active-walks-pushups- sit-ups- hotel gym if applicable. Wife is going along on this conference as it’s a +1 deal.
 
akboom87 said:
Evening session

W4-D1

Warmups

Man I could tell warning up was feeling great feeling strong and everything clicking like a Swiss watch.

Squat- 89%
45x10
135x8
185x5
225x3
245x4x4- belt + knee sleeves (every thing felt to good not to keep on striking)
275x2
300x1 PR
300x1

So yeah all time PR for me on squat. The best part is I had more in the tank, this was not an all out max. Just a gym bro guess but think I had 310 maybe 315 in me. But was stoked on 300 and how fast and solid it was💪🏻🤘🏻

Squat- pause
3x3x190

BB OHP
2x8x135
1x8x115

BB RDL
2x10x225
1x8x225 + 2 after re grip ( lost grip set down re gripped 2 more)

Sit-up + 45
2x15
Super set
Plate skull crusher
2x15x45


So pretty amped from tonight session!


Planning to hit this week hard as I know I will have a week of just doing what I can do stay active-walks-pushups- sit-ups- hotel gym if applicable. Wife is going along on this conference as it’s a +1 deal.
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Congrats on the squat PR….great workout.👍
 
akboom87 said:
Evening session

W4-D1

Warmups

Man I could tell warning up was feeling great feeling strong and everything clicking like a Swiss watch.

Squat- 89%
45x10
135x8
185x5
225x3
245x4x4- belt + knee sleeves (every thing felt to good not to keep on striking)
275x2
300x1 PR
300x1

So yeah all time PR for me on squat. The best part is I had more in the tank, this was not an all out max. Just a gym bro guess but think I had 310 maybe 315 in me. But was stoked on 300 and how fast and solid it was

Squat- pause
3x3x190

BB OHP
2x8x135
1x8x115

BB RDL
2x10x225
1x8x225 + 2 after re grip ( lost grip set down re gripped 2 more)

Sit-up + 45
2x15
Super set
Plate skull crusher
2x15x45


So pretty amped from tonight session!


Planning to hit this week hard as I know I will have a week of just doing what I can do stay active-walks-pushups- sit-ups- hotel gym if applicable. Wife is going along on this conference as it’s a +1 deal.
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Yeah buddy! Congrats on the PR!

Been putting in some good work, even with the illness from what I saw.
 
Great work in here brother, congrats on the lifetime PR, and good luck with the move.
 
Thanks guys! The downfall to working out later is up later, didn't get up in time to get my treadmill in this am.

Bench tonight I’m always excited for chest 😂
 
Another later evening
Worked on pulling pictures and touching up nail holes etc.

W4-D2

Warmups

Bench-87%
45x10
95x10
135x5
155x5
185x4
4x4x205

Bench- pause
3x2x195

Plate fly- flat
2x10x45
2x15x25

BB upright row
2x8x95
2x12x75

Incline bench
2x10x150
1x8x150

Floor press
3x5x155

Was pretty spent by incline bench. Definitely can feel that I had 300 pounds on me yesterday 😂 not like a bad way just definitely feel it.

Great session getting the work in!

Also note on the BPC 157 can’t say it’s like a OMG definitely a huge difference. I do feel like there is a subtle benefit. Will finish up here this week, then see if I can tell much different with out it.
 
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