Bmgamble is Turning Back the Clock!

[bmgamble]

FRIDAY 3/30 - DECLINE
Meet Day: TBD



STRETCHING
~5 minutes stretching

CGDP
6 REP PR: 325 (8/25/2015)
8 REP PR: 305 (6/3/2016)

45x10
135x7
185x5
225x2
255x1

280x6
285x6
265x8


OHP - STRICT
STRICT 1RM: 165 (10/21/2016)
STRICT 3RM: 155 (10/28/2016)
PUSH 1RM: 190 (01/27/2017)
PUSH 3RM: 185 (11/11/2016)

45x3
95x1
115x1
140x3

DB HAMMER
40x12,12,12

DB SHRUG
75x12
80x12

DB SIDE LAT RAISE
20x12,12,12

SUMMARY
Felt pretty good about this.



MONDAY 4/2 - DEADLIFTS
Meet Day: TBD



STRETCHING
hip circle - front/back/side/squat

BB FRONT SQUAT
1RM PR: 335 (10/3/2016)
3 REP PR: 295 (9/26/2016)

45x10
135x5
225x1
275x1
310x1
:: chest dropped, need to be more committed and fix that

TRAP - RAISED HANDLE
FLAT 1RM PR: 525 (5/2/2016)
FLAT 3 REP PR: 470 (4/17/2017)
RAISED 1RM PR: 550 (4/24/2017)
RAISED 3RM PR: 515 (5/23/2017)

145x1
235x1
325x1
415x1
465x1
505x1
:: failed, then reset and pulled

DEADLIFT
(switch) 1RM PR: 530 (8/21/2017)
(hook) 1RM PR: 475

135x1
225x1
315x1
415x12x1


DEADLIFT - CHAINS
365x3x2

PM RECOVERY
soak
iced back

SUMMARY
Back felt better than last session.

[bmgamble]

TUESDAY 4/3 - BENCH
Meet Day: TBD



WARMUP
stretching

FLAT BENCH
Paused 1RM: 290 (4/4/2017)
Paused 3 REP PR: 260 (10/4/2016)
TNG 6 REP PR: 250 (4/18/2017)
TNG 8 REP PR: 230 (3/21/2017)

45x7
95x7
135x5
185x1
205x1
225x1
255x1

280x1
280x1
280x1


REVERSE GRIP
3 REP PAUSED PR: 260 (3/25/2017)

230x3x3
:: better

SLINGSHOT
Paused 1RM: 325
TNG 6 REP PR: 280 (10/12/2016)

250x6
250x6


DB FLAT BENCH
35x35,35
40x25

DB HAMMER
40x12,12,12

DB SHRUG
75x12
80x12

DB SIDE LAT RAISE
20x12,12,12

PM RECOVERY
iced shoulder/back

SUMMARY
Not bad.



THURSDAY 4/5 - BIRTHDAY SQUATS

BB SQUATS
1RM: 425 (5/18/2017)



COMP
45x7
135x5
225x2
275x1
315x2x5
:: felt weak, ate less carbs than normal and was feeling it

COMP PAUSED
235x3x2

CLOSE
225x6x2

WIDE
135x10x2

POST
iced back
soak

SUMMARY
Turned 40 today.



FRIDAY 4/6 - DECLINE
Meet Day: TBD



STRETCHING
~5 minutes stretching

CGDP
6 REP PR: 325 (8/25/2015)
8 REP PR: 305 (6/3/2016)

45x10
135x7
185x5
225x2
255x1

285x6
285x6
265x8


OHP - PUSH
STRICT 1RM: 165 (10/21/2016)
STRICT 3RM: 155 (10/28/2016)
PUSH 1RM: 190 (01/27/2017)
PUSH 3RM: 185 (11/11/2016)

45x3
95x1
115x1
135x1
165x1
180x0
180x1

DB HAMMER
40x12,12,12

DB SHRUG
75x12
80x12

DB SIDE LAT RAISE
20x12,12,12

SUMMARY
Felt pretty good about this.

[FallenAngel80]

Happy belated birthday, B! Did you have a nice day? Lifts looking good!

[bmgamble]

Happy belated birthday, B! Did you have a nice day? Lifts looking good!

Thanks Jo! Had a great week/weekend. Gorged on my annual peanut butter dessert my wife makes me.

[FallenAngel80]

Thanks Jo! Had a great week/weekend. Gorged on my annual peanut butter dessert my wife makes me.

Mmm, that sounds nice!

[HARRYBEAST]

Sorry I missed that in your mega updates, Happy belated buddy!

[bmgamble]

MONDAY 4/9 - DEADLIFTS
Meet Day: TBD



STRETCHING
hip circle - front/back/side/squat

BB FRONT SQUAT
1RM PR: 335 (10/3/2016)
3 REP PR: 295 (9/26/2016)

45x10
135x5
225x1
270x3
:: A bit loose, but easy

TRAP - RAISED HANDLE
FLAT 1RM PR: 525 (5/2/2016)
FLAT 3 REP PR: 470 (4/17/2017)
RAISED 1RM PR: 550 (4/24/2017)
RAISED 3RM PR: 515 (5/23/2017)

145x1
235x1
325x1
415x1
465x3
:: easy

DEADLIFT
(switch) 1RM PR: 530 (8/21/2017)
(hook) 1RM PR: 475



--- hook ---
135x1
225x1
315x1
405x1
440x8x1
:: I need to remember not to trim my nails the day before pulls. I broke the skin, so had to pull switch grip last couple of singles.

DEADLIFT - CHAINS
385x3x2
:: I'm an idiot. Been doing 2 sets of 3 reps....supposed to be 3 sets of 2 reps. I know wade has face palmed over this

PM RECOVERY
soak
iced back

SUMMARY
Easy enough

Sorry I missed that in your mega updates, Happy belated buddy!

lol Appreciate it Harry!

[bmgamble]

TUESDAY 4/10 - BENCH
Meet Day: TBD



WARMUP
stretching

FLAT BENCH
Paused 1RM: 290 (4/4/2017)
Paused 3 REP PR: 260 (10/4/2016)
TNG 6 REP PR: 250 (4/18/2017)
TNG 8 REP PR: 230 (3/21/2017)

45x7
95x7
135x5
185x1
205x1
225x1
255x1

245x6
250x6 - matched rep pr
230x8 - matched rep pr
:: Can't remember last time I matched anything

REVERSE GRIP
3 REP PAUSED PR: 260 (3/25/2017)

230x3x3
:: better

SLINGSHOT
Paused 1RM: 325
TNG 6 REP PR: 280 (10/12/2016)

285x1
285x1
285x1


DB FLAT BENCH
35x35,35
40x25

DB HAMMER
40x12,12,12

DB SIDE LAT RAISE
20x12,12,12

PM RECOVERY
iced shoulder/back

SUMMARY
Tired, but weights don't care.

[Big_Sky_Guy]

Summary is Accurate!

[HARRYBEAST]

I would never lift if I had to skip when I was tired

[bmgamble]

THURSDAY 4/12 - SQUATS

BB SQUATS
1RM: 425 (5/18/2017)



COMP
45x7
135x5
225x2
275x1
320x2x5


COMP PAUSED
235x3x2

CLOSE
225x6x2

WIDE
135x10x2

POST
iced back
soak

SUMMARY
Felt pretty good and a bit quicker than last week.

TWEAK/STRAIN
I tweaked my butt....tweak, not twerk. I think during baseball practice when I was going full out for a fly ball my son hit. I didn't feel anything right away, but later my left glute was in pain any time I bent down or squatted. Sucks, but we'll see how things go.

Summary is Accurate!

Pretty sure Wade has said that to me in various phrases.

I would never lift if I had to skip when I was tired

Same here. Getting strongerer can suck.

[bmgamble]

FRIDAY 4/13 - DECLINE
Meet Day: TBD



STRETCHING
~5 minutes stretching

CGDP
6 REP PR: 325 (8/25/2015)
8 REP PR: 305 (6/3/2016)

45x10
135x7
185x5
225x2
255x1

285x6
290x6
270x8


OHP - PUSH
STRICT 1RM: 165 (10/21/2016)
STRICT 3RM: 155 (10/28/2016)
PUSH 1RM: 190 (01/27/2017)
PUSH 3RM: 185 (11/11/2016)

45x3
95x1
115x1
135x1
155x1
175x3

DB HAMMER
40x12,12,12

DB SHRUG
75x12
80x12

DB SIDE LAT RAISE
20x12,12,12

SUMMARY
Better than I thought it might go due to glute issue.





MONDAY 4/16 - DEADLIFTS
Meet Day: TBD



STRETCHING
hip circle - front/back/side/squat

BB FRONT SQUAT
1RM PR: 335 (10/3/2016)
3 REP PR: 295 (9/26/2016)

45x10
135x5
225x1
275x1
310x1 (paused)
:: A tad high, but otherwise went better than I thought it would

TRAP - FLAT HANDLE
FLAT 1RM PR: 525 (5/2/2016)
FLAT 3 REP PR: 470 (4/17/2017)
RAISED 1RM PR: 550 (4/24/2017)
RAISED 3RM PR: 515 (5/23/2017)

145x1
235x1
325x1
425x1
:: supposed to get to 475, but glute wasn't having it

DEADLIFT
(switch) 1RM PR: 530 (8/21/2017)
(hook) 1RM PR: 475

--- hook ---
135x1
225x1
315x1
365x6x1
:: tough since I couldn't really engage or tighten my left glute without pain

DEADLIFT - CHAINS
none

PM RECOVERY
soak
iced back

SUMMARY
Not bad considering.

[bmgamble]

TUESDAY 4/17 - BENCH
Meet Day: TBD



WARMUP
stretching

FLAT BENCH
Paused 1RM: 290 (4/4/2017)
Paused 3 REP PR: 260 (10/4/2016)
TNG 6 REP PR: 250 (4/18/2017)
TNG 8 REP PR: 230 (3/21/2017)

45x7
95x7
135x5
185x1
205x1
225x1

245x3x3

REVERSE GRIP
3 REP PAUSED PR: 260 (3/25/2017)

230x3x3
:: better

SLINGSHOT
Paused 1RM: 325
TNG 6 REP PR: 280 (10/12/2016)

255x6
255x6


DB FLAT BENCH
35x35,35
40x25

DB HAMMER
40x12,12,12

DB SIDE LAT RAISE
20x12,12,12

PM RECOVERY
iced shoulder/back

SUMMARY
Not bad





THURSDAY 4/19 - SQUATS

BB SQUATS
1RM: 425 (5/18/2017)



COMP
45x7
135x5
225x2
275x1
330x2x5


COMP PAUSED
265x3x2

CLOSE
245x6x2

WIDE
135x10x2

POST
iced back
soak

SUMMARY
A bit slower than last week, but fine.



FRIDAY 4/20 - DECLINE
Meet Day: TBD



STRETCHING
~5 minutes stretching

CGDP
6 REP PR: 325 (8/25/2015)
8 REP PR: 305 (6/3/2016)

45x10
135x7
185x5
225x2
255x1

290x6
290x6
270x8
:: got this, but no where to put camera. Need a new tripod.

OHP - PUSH
STRICT 1RM: 165 (10/21/2016)
STRICT 3RM: 155 (10/28/2016)
PUSH 1RM: 190 (01/27/2017)
PUSH 3RM: 185 (11/11/2016)

45x3
95x1
115x1
135x1
155x1

DB HAMMER
40x12,12,12

DB SHRUG
75x12
80x12

DB SIDE LAT RAISE
20x12,12,12

SUMMARY
Went well.





MONDAY 4/23 - DEADLIFTS
Meet Day: TBD



STRETCHING
hip circle - front/back/side/squat

BB FRONT SQUAT
1RM PR: 335 (10/3/2016)
3 REP PR: 295 (9/26/2016)

45x10
135x5
225x1
275x1
300x1
:: Got loose and forward, but recovered

TRAP - RAISED HANDLE
FLAT 1RM PR: 525 (5/2/2016)
FLAT 3 REP PR: 470 (4/17/2017)
RAISED 1RM PR: 550 (4/24/2017)
RAISED 3RM PR: 515 (5/23/2017)

145x1
235x1
325x1
415x1
465x1

DEADLIFT
(switch) 1RM PR: 530 (8/21/2017)
(hook) 1RM PR: 475

--- hook ---
135x1
225x1
315x8x1
:: still can't get tight because of hamstring/glute strain

SLDL
95x6
95x6
95x6
:: stretched pretty good, still sore. Might take a while to heal up.

PM RECOVERY
soak
iced back

SUMMARY
Ham/glute still pretty sore after re-aggravating it last Thursday

[tina722]

How's the glute doing? Hope it doesn't take as long as you think it might to heal. Baseball sounds dangerous

[bmgamble]

How's the glute doing? Hope it doesn't take as long as you think it might to heal. Baseball sounds dangerous

Hey Tina! Ham/glute is finally starting not to be painful when I stretch. I'm more of a danger to myself lately it seems. I'm so far behind in logging my sessions with baseball in full swing and everything else. I need to get some sessions up.

[MatTheCur]

Hey Tina! Ham/glute is finally starting not to be painful when I stretch. I'm more of a danger to myself lately it seems. I'm so far behind in logging my sessions with baseball in full swing and everything else. I need to get some sessions up.

Sorry to hear about your broken butt, b

[bmgamble]

Sorry to hear about your broken butt, b

I told my wife to kiss my butt. She was not as amused as I was.

[anandagirl]

Sorry to hear about your broken butt, b

[bmgamble]

Thanks! Working on getting some sessions together to post. I guess at least I'm keeping coach up to date.

[bmgamble]

MONDAY 6/11 - DEADLIFTS
Meet Day: TBD



STRETCHING
hip circle - front/back/side/squat

BB FRONT SQUAT
1RM PR: 335 (10/3/2016)
3 REP PR: 295 (9/26/2016)

45x10
135x5
225x1
275x1
320x0 (unstable on unrack and didn't get a good breath)
320x1 (got stuck, then pushed knees out)

TRAP - RAISED HANDLE
FLAT 1RM PR: 525 (5/2/2016)
FLAT 3 REP PR: 470 (4/17/2017)
RAISED 1RM PR: 550 (4/24/2017)
RAISED 3RM PR: 515 (5/23/2017)

145x1
235x1
325x1
415x1
485x1
535x1

DEADLIFT
(switch) 1RM PR: 530 (8/21/2017)
(hook) 1RM PR: 495

--- hook ---
135x1
225x1
315x1
405x1
455x1
495x1 - hook PR by 20
495x0
--- switch grip ---
495x1
495x1
:: still can't get tight because of hamstring/glute strain

PM RECOVERY
soak
iced back

SUMMARY
Not sure if ham will ever feel normal which sucks, but I will do what I can and keep going.

[tina722]

^^^Sorry to hear, hopefully there's been some progress lately. Also hoping you are with family/vacationing and that's why there's no updates.

[bmgamble]

^^^Sorry to hear, hopefully there's been some progress lately. Also hoping you are with family/vacationing and that's why there's no updates.

Hey Tina! No vacation here unfortunately. I'm hanging in there. Mostly getting sessions in and messaging coach if something was missed. From the injuries and frustration, there hasn't been much to post lately. I will just have to stop being lazy and get a few updates in here.


Highlights...

6/28/2018 - SQUATS
New Injury

Got forward and it's hard to see, but the bar rolled/twisted on my left shoulder and pretty much crunched the muscles. I panicked hard as I thought I was going to dislocate my shoulder here. Fortunately, it seems like just a strain and bruising.

415x1




7/3/2018 - BENCH

This is progress as I haven't matched a pr here in a while and to do it with 3 sets is encouraging.

PAUSED
260x3 - matched rep pr!
260x3
260x3

7/6/2018 - OHP
PUSH

Finally got a pr!

195x1 - PR!

[NorthStrong]

Hey, just starting to post in this section, and want a few logs to follow as all of the old ones in the PL/SM section have pretty much stopped posting.

Strong OHP, and hopefully you'll be posting on the regular again.

[penny0527]

Nice OHP PR!

[anandagirl]

Yay for the PR! But BOOOOOO for another injury

[bmgamble]

Hey, just starting to post in this section, and want a few logs to follow as all of the old ones in the PL/SM section have pretty much stopped posting.

Strong OHP, and hopefully you'll be posting on the regular again.

Thanks, I'll probably group my sessions together for now.

Nice OHP PR!

Thanks, it's been a while especially on ohp.

Yay for the PR! But BOOOOOO for another injury

I know, it seems to be hitting me constantly. Just have to keep recovery consistent and as Wade has said, play it smart but push myself.

[penny0527]

I know, it seems to be hitting me constantly. Just have to keep recovery consistent and as Wade has said, play it smart but push myself.

It's tricky to do

[bmgamble]

Will be posting more frequently after the Christmas break but I need to write this down so I don't lose track. Shoulder is healing/recovering quite nicely. Using a bit of a different grip on back squat to relieve a little strain, but feels solid.

BENCH

10.13.2018
255x6 rep pr
240x8 rep pr

10.30.2018
260x6 rep pr

11.20.2018
265x6 rep pr
245x8 rep pr

11.27.2018
260x3 matched rep pr ready for new pr

DEADLIFT
11.19.2018
505 hook pr


SQUATS
Back squat starting to come around and being more solid. SSB work is progressing, but has ups and downs. Technically I'm up to 350 doing doubles with ssb so that is a pr if you count it. Feeling good about progress though.

DECLINES
Back in the 6 rep range with 315/320 which is really the first time I think on this bench so that is encouraging.

[HARRYBEAST]

Glad to hear you will be back. Feels like a ghost town here. You training somewhere new?

[bmgamble]

BENCH PR UPDATE



12.04.2018

PAUSED
295x1 PR
300x1 NEW PR

SLINGSHOT
285x6 REP PR

Glad to hear you will be back. Feels like a ghost town here. You training somewhere new?

Yeah, I've noticed that it's pretty quiet lately. I'm at the same gym, but on declines the bench is different so it's taken me longer to get back to my old numbers. So I guess coach is getting me strongerer.