Perseverance, Inc.

[Boomer29]

Still killing shiz up in here. Did you get your 515 yet?!



Leg Press

[-=FLEX=-]

*PAGE BUMP*

Squaterday

Another good day in the power cage. No new ground at the top end, as my left knee was squawking on the heavy stuff, but really happy with the progression sets, and super stoked to get a single at 4 plates with no belt or knee wraps.

ATG Powerpause Squats

Raw

135 x 8
185 x 6
225 x 6
275 x 6
295 x 6
315 x 6 (+1)
345 x 4 (+1)
365 x 3
385 x 1
405 x 1

Belt & Knee Wraps


435 x 1
435 x 1
435 x 1

405 x 3
365 x 5


LifeFitness Prone Leg Curls

210 x 6
210 x 6
210 x 6
210 x 6
210 x 6

^^^ Whole stack + 10lbs

200 x 6
185 x 6
170 x 8

LifeFitness Standing Calf Raise

390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10

^^^ Whole stack

That's it. Back & Traps tomorrow.

-=FLEX=-

I never really understood about chalking up for squats. Does it make that much of a difference? I don't go low-bar though.

Probably isn't critical, but I feel safer and tighter to the bar. It just works. And old habits die hard.

I only use chalk for Heavy singles usually

Pretty much the same for me; I don't break out the chalk till I get to the low rep heavy stuff.

Still strong as ever. Great work Flex!

Thanks Jay.

Still killing shiz up in here. Did you get your 515 yet?!

Pulled 515 last two Fridays in a row, there b00mZ.

[-=FLEX=-]

Back & Traps

I LOVE BACK DAY

BEAST MODE = ON

Close Grip Pulldowns

160 x 12

230 x 5
230 x 5
230 x 5
230 x 5
230 x 5

220 x 6
220 x 6

Freemotion Lift Single Arm Cable Shrugs

200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10

^^^ Whole Stack

Seated Close Grip Cable Rows

260 x 8
260 x 8

^^^ Whole Stack

Lashed a 25lb plate on:

285 x 6
285 x 6

That felt pretty good so I swapped out the 25 for a 35lb plate:

295 x 6
295 x 6
295 x 6
295 x 6



Chest Supported T-Bar Rows

135 x 8
160 x 6

180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6

LifeFitness Standing Calf Machine Shrugs

370 x 10
370 x 10
370 x 10
370 x 10
370 x 10

Wide Grip Pulldowns - Behind Head

140 x 8
140 x 8
140 x 8
140 x 8
140 x 8

That's it.

Delts & Triceps tomorrow.

-=FLEX=-

[drudixon]

Great workout Jim. Looks like you're progressing linear on a lot of lifts! That's fantastic. 10lb bumps are hyooge. I'm lucky to get 5lb bumps on a lot of stuff.

[-=FLEX=-]

Great workout Jim. Looks like you're progressing linear on a lot of lifts! That's fantastic. 10lb bumps are hyooge. I'm lucky to get 5lb bumps on a lot of stuff.

Thank you sir but not quite. I've hovering around 220 on the pulldowns FOREVER. The next pin placement is 240 and I can never seem to get more than 3 reps, so I don't bother. Just today figured I'd throw a 10 lb plate on the stack with my usual 220. Busted me down a rep though.

The rows are def fun. I love watching all the faces as people walk buy seeing the plate lashed to the front of the stack and the pin in the last plate.

[llahhsoj]

Thank you sir but not quite. I've hovering around 220 on the pulldowns FOREVER. The next pin placement is 240 and I can never seem to get more than 3 reps, so I don't bother. Just today figured I'd throw a 10 lb plate on the stack with my usual 220. Busted me down a rep though.

The rows are def fun. I love watching all the faces as people walk buy seeing the plate lashed to the front of the stack and the pin in the last plate.

Sometimes it is important to go that next pin, even if it is only 1 rep. Put a 5 or 10 lb. weight on top of the stack is another option. Although, you are being watched, so you might get yelled at for altering equipment, lol.

[-=FLEX=-]

Although, you are being watched, so you might get yelled at for altering equipment, lol.

My give-a-phcuk meter is broken.

[Korr]

Sometimes it is important to go that next pin, even if it is only 1 rep. Put a 5 or 10 lb. weight on top of the stack is another option.

Agreed 100%.

[HYMENATOR]

Subbed, looking forward to the day when I can lift more than FLEX

[mmater]

Hey FLEX! Can I join your "Pissed off at stupid globogyms for doing stupid stuff" club? You can be president, I'll be vice president. Mkay.

[-=FLEX=-]

Delts & Triceps

Barbell presses were not too bad today, got back to my PR single of 180 with no spotter. Dumbbell presses were a little off, although I did throw up the 80's for some measly reps for the first time in quite a while.

LifeFitness Rear Delt Machine

115 x 15
115 x 15
115 x 15

Seated Barbell Press - Behind Head

95 x 12
115 x 12
135 x 8
155 x 4
155 x 4
155 x 4
165 x 2
170 x 2
175 x 1
175 x 1
175 x 1
180 x 1
160 x 2
160 x 2
160 x 2
135 x 5


Seated Dumbbell Press

75 x 4
75 x 4
75 x 4
75 x 4
75 x 4

80 x 3
80 x 3
80 x 3

Tricep Pressdowns

190 x 8 - whole stack

Lashed a 10lb plate on:

200 x 6
200 x 6
200 x 6
200 x 7
200 x 7
200 x 7

LifeFitness Seated Tricep Press

230 x 8
230 x 8
230 x 8
230 x 8
230 x 8

That's it.

Deadlifts tomorrow. Right forearm is still sore, so no idea how that will go...

-=FLEX=-

[-=FLEX=-]

Agreed 100%.

brb microloading

Subbed, looking forward to the day when I can lift more than FLEX

Welcome.

Hey FLEX! Can I join your "Pissed off at stupid globogyms for doing stupid stuff" club? You can be president, I'll be vice president. Mkay.

mkay

[LisaSkinnoble]

My give-a-phcuk meter is broken.

My giveadamn's busted


Smashing work today! Congrats on that 180 press.

[swooshie]

Hey FLEX! Can I join your "Pissed off at stupid globogyms for doing stupid stuff" club? You can be president, I'll be vice president. Mkay.

LOL'd at "globogyms" You two get my vote!!

[-=FLEX=-]

Power Friday

Holy ****!

I dunno what happened today, but I had the most amazing deadlift session ever. Got 4 plates for EIGHT reps on my way up with no belt, got my first ever double at 5 plates, and maxxed out at 525, which is only 5 lbs less than my best no straps DL ever.

Super goddam happy; and y'all know how rare that is.

Didn't have time to do as much volume on the leg press, but I did pick up 2 reps on the last set at 1,020 lbs.

notbad.jpg

teh d34dZ

Chalk Only:

135 x 10
225 x 6
275 x 6
315 x 6
365 x 6

405 x 8

435 x 1 lolwut? lower back fried from previous set; need belt

Belt & Chalk Only:

435 x 3
455 x 2
475 x 2
495 x 2

525 x 1

455 x 3
455 x 3
455 x 3


Leg Press

(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)

All reps on all sets slow, controlled, and right to the backstop.

390 x 12
480 x 12
570 x 10
660 x 10
750 x 10
840 x 10
930 x 8

1,020 x 8 +2 reps

And out of time.

Trained all 5 days this week so no lifting this weekend.

Happy Friday, kids.

-=FLEX=-


Oh and I has vids of the bolded DL sets but no time to upload right now.

Stay tuned...

[llahhsoj]

Awsome Deadlifts man! If you did 20 rep sets , you could have equaled powernpains leg press.

Have a nice weekend man!

[ljimd]

1/4+ ton. Nuff said.

[-=FLEX=-]

Here's the vids, and yes I know my form needs work, but still some heavy-ass deadlifting.

[LisaSkinnoble]

Outstanding! Congratulations!

I'm glad you're happy. You should be.

[HARRYBEAST]

Hell Yeah Buddy! Nice Deads!

[moshvr]

Subbed. Wicked pulls man! That's a ton of volume there too ... 15 sets??? Good job

[mmater]

Nice work on the deadlifts. I think after 400lbs there is an obligatory RAWRRRR included. haha. Or in hobbes case, every lift. lol. ;-)

[litljay]

If I ever have a building fall on me, I want you around

[Korr]

Power Friday

Holy ****!

I dunno what happened today, but I had the most amazing deadlift session ever. Got 4 plates for EIGHT reps on my way up with no belt, got my first ever double at 5 plates, and maxxed out at 525, which is only 5 lbs less than my best no straps DL ever.

Super goddam happy; and y'all know how rare that is.


notbad.jpg

Gratz, some good heavy deads.

notbad.jpg indeed.

Here's the vids, and yes I know my form needs work, but still some heavy-ass deadlifting.

Sometimes you have to step back and enjoy the heavy ass lifting.

You can always tweak your form another day.

[thehobbes]

Holy DL Day OP! Awesome stuff! I take it you are staying at that gym til they officially kick you out for the chalk? I recognize those red plates.

[-=FLEX=-]

Outstanding! Congratulations!

Thanks baby.

Hell Yeah Buddy! Nice Deads!

Thanks. And thanks for the inspiration.

Subbed. Wicked pulls man! That's a ton of volume there too ... 15 sets??? Good job

Welcome.

Nice work on the deadlifts. I think after 400lbs there is an obligatory RAWRRRR included. haha. Or in hobbes case, every lift. lol. ;-)

These was a RAWRRRRRR or two, I think.

If I ever have a building fall on me, I want you around

Sometimes you have to step back and enjoy the heavy ass lifting.

I always do.

Holy DL Day OP! Awesome stuff! I take it you are staying at that gym til they officially kick you out for the chalk? I recognize those red plates.

OP? Ummmmmm....you can call me FLEX or Jim. Either is cool. OP is so impersonal.

And thanks.

I'm lazy as phcuk; I'll keep going there until they boot me out.

[nvrstopworking]

Hey buddy..... how many bridges did you burn at the old GL (Millcreek)?

You may want to consider coming back.... details in mah journal....

[-=FLEX=-]

Hey buddy..... how many bridges did you burn at the old GL (Millcreek)?

You may want to consider coming back.... details in mah journal....

Holy phcuk..............

mind = sploded

[drudixon]

Great deads! The middle vid tho, I was too awestruck by the plate shrugs to even see what you did there... :O any deads with a 5 as the first number are awesome! I'm still working on putting a 4 in front. I'm sure I could do 405 now, but I'll let my weekly dead progression get me there a week from Thursday. Good stuff bud.

[llahhsoj]

Here's the vids, and yes I know my form needs work, but still some heavy-ass deadlifting.

Great Deads! Was that Spanky shrugging those 35s?