Bench, Beer, and Beards

[GuinnessStrong]

oh my god I think I recognize that gym haha.

The whole brand specializes in baby vomit yellow green walls but if you've been to the Anytime in State College you'll definitely have run into me.

[Mitch666]

yup I have. that's so random

[GuinnessStrong]

yup I have. that's so random

What the hell brought you in there? All the good **** is mine and I try to bring in more whenever the budget opens up. Without me the place would be a Curves.

Bench Press


85x8
125x6
185x6
205x5
220x4
230x3
245x3
255x2
265x2
230 2x5
220 2x2 paused

2 Board Press
135x3
225x3
275x3

315 2x1 slingshot but may as well have not used it. It slid out of place and has no stretch. Need a new one.

Benching with a (relatively) flat back is all kinds of weak and weird for me but at least my ****'s not all ****y like it's been.

[GuinnessStrong]

Yesterday...

Squat - Having a ton of trouble with audio copyright so **** a ton of the clips from this one

5x5 peaking up to 275
295x2 bull**** wanted 5 but my back got pissed on the second and I knew better

Bunch of assistance, finished with conventional deadlift triples to 365 2x3 which didn't feel awesome

Today...

Bench

85x8
125x6
165x6
190x5
220x4
230x3
245x3
255x3
230 2x6 I think this is the first time I've ever gotten both full drop sets running Suro ever (then again, girlmax...)
220 2x2 paused

26 minutes of bench glory

[GuinnessStrong]

Internet was down so yesterday...

Bench Press
85x8
125x6
165x6
220x4
245x3
255x2
265
275x3 Should've been one but I felt really comfortable so I needed a new max
285
295
305
Waited forever then missed 315 like a bitch



Today

Deadlift with reverse heavy bands for 5s superset with single leg extensions. Tried to set up so the bands were off for the last few inches and it felt good to run some weight through. Felt good so will probably do it again. This was the set up...

Assistance work back/bi/grip

[GuinnessStrong]

****ty bench day on the local university's campus. The cups are set weird in the racks so it's either too high for me to unrack or I have to half rep and lose all tightness to get it out. Pretty much meant I need a hand off over 255 and had the worst setups possible. Benches are all slippery as hell too so that didn't help either.

Bench Press
95x8
140x6
190x6
230x5
245x4
255x3
270x3
280x2 cake
295x1 should've been two but I lost my arch hard driving the first one and my ass slid out. Thank god I had the safeties on because the random guy I had spotting me didn't do ****.

Called it a day there instead of drop setting. Probably never benching there again.

[GuinnessStrong]

So I took most of last week off to get more hardy for a silly little local strongman. Didn't manage to hurt myself and kept everything super conservative and fun. Got a ~135 lb single arm axle press which was hilarious during warm-ups but missed the ~155 during the event and tossed away 20+ sec of my pressing minute being a jackass hahaha. Almost broke my damn thumb in the process. Girl I train won so I'm still pumped about that. Anyway real stuffs...

Decided I'm going to start actually lifting again for strongman. AKA not just benching with irregular lower lifting. Wrote out a month worth of a strongman cycle so today I maxed a speed front squat and rack overhead. Got 225 on the front easily but had a little drop at my elbows so I called it there to protect my back, and got 225 in a simple push press followed by some beautiful split jerks up to 205 and finished with a 135x20 push jerk pretty easily. Overall a good day.

[GuinnessStrong]

Deadlift Finding my groove again, worked up to a 455 single after a bunch of 405 singles. Seem to have reverted to my "power row" and can't find leg drive.

[GuinnessStrong]

Bench Press
Worked up to 5 at 275, 2 at 295, 1 at 310, and 1 at 315. Felt like nothing except in my back. The 295x2 flew. Not bad for all the overhead stuff earlier in the week but still if I could get tighter this would be child's play.

[GuinnessStrong]

Squat
5s up to 295, 300x3, 315x1, 335x1 form broke down so I stopped there.



Heavy fives on leg press then 2x50 mediums which sucked a good bit.

[GuinnessStrong]

Seated Log Press from Rack kind of like an incline press but with some small band assist
Worked up to a 3rm at 222
**** ton of reps at 182 152 and 132

Assistance Work
Did some high rep front squats to loosen up the legs then a ton of back, biceps, and grip drills mostly in 12-15 rep range

[GuinnessStrong]

Yesterday

Axle - Clean Once, Press Away
95x5
115x5
135x5
155x5
165x5

Olympic Clean - Video on my instagram @guinnesstrong
Singles to 185 where form broke down, aiming for Chinese style as flat-footed as possible and a huge, low second pull. Got shallow on my first pulls but had great form

Push Jerk from Rack
2x20 135 this sucked so many dicks

This morning...

Speed Squats
3x10 155 with 60 sec breaks

Bench Hip Extension
3x20 155

2" Deficit DL
3x12 155 with 20 sec breaks

Barbell Short Lunge
3x15 each leg 95

Wide Leg Press
4x15 at 490

Dumbbell Leg Curl
1x100 at 35

Then tonight...

High Bar Squat
95x5
115x5
135x5
155x5
185x5
205x5
225x5
245x5
265x5
285x5
295x5
315x4 ate it on the fifth about half way up. I didn't take a moment to brace up after the fourth and tried to just drop into the fifth and gassed out.

[GuinnessStrong]

Yesterday...

Beltless DL
Worked up to a nice 365 triple (135, 185, 225, 275, 315, 335, 355, 365 triples) with a solid flat back

Sumo DOH DL Working on speed and form
135 2x12
155x12

Leg Curl
60x100

Sumo Squat
115x50

Today...

Beltless High Bar Squat
5s to 225
255x3
275x3

Zottman Curl
4x8 20, 30, 40, 45

Alternating Curl
3x12 25, 35, 45

Three Position Hammerstrength Row
12s at 45, 70, 90

Wide Lat Pulldown
3x12 100, 120, 140

Single-Arm Hammerstrength Shrug
3x12 each 25, 45, 45

Single-Arm Overhead Extension
4x8 20, 30, 40, 50

Machine Back Extension
3x20 100, 150, 200

Machine Crunch
3x20 100, 120, 120 abs cramped to all hell

[GuinnessStrong]

Yesterday...

Axle Clean to Press
95x5
115x5
135x5
155x5
175x5

Olympic Clean
95
115
135
155
175
185
195 got a little onto my toes so called it there

Front Squat
5s to singles to race 225, 245, 265 miss

Push Press from Rack
135x17 followed by 10 power jerks

Today...

High Bar Squat
95x5
135x5
185x5
225x5 sleeves on
275x5 belt on
295x3
315
335 2x1, 1 miss but cut these higher than I like to train at

Front Racked Reverse Lunge This sucks so much dick
45 2x15 each leg
65 1x15 each leg

Front Squat to Low Box
65x5
95x5
135 2x5

Sandbag over Bar
150 x a bunch
~280 x 2 plus a bunch of fails. Could lap but legs were dead on load.

Yoke 70'
250 to and from x 3
300 to and from x 1. Everything was done.

As usual, put a single clip up on IG. Youtube's a pain because of the copyright audio and takes way too long to manage but once I start really training-training I'll start doing full clips.

[GuinnessStrong]

Wednesday...

Axle Bench Press
135x5
185x5
225x5
255x5
275x5
295x3
315x2
325

Thursday... decided to stick on the Super Cent

High Squats just to settle in
225 highs
315 highs
405 2x3 highs with the last going as low as possible and leaving it in the rack

Farmer's Pull
128/hand
218/hand
308/hand x 3
333/hand missed

Couldn't get my set up right. Suit came off...

Deadlift
135x5
225x5
315x5
405x5
Elevate 4"
495x3
Elevate 8"
585x3 thought I'd die but damn did it feel good to do some high, heavy "box" pulls

I genuinely can't remember what else I did but my everything hurt all day today

Today...

Band Assisted Log Incline Press same set up as last week, help off the chest and none for the last 2-3"
182x12
222x8
242 2x5
262x1 heavy as **** to lock but got it
242x3
182x8

Seated Log Incline Press
132x5
182x5 wrapped elbows for the first time ever. Felt nothing unusual good or bad compared to sleeves.

Tonight...

Front Squat trying to learn a new, wider front rack and it's pretty but my legs were shot
20kgx5
30kgx5
40kgx5
50kgx5
60kgx5
70kgx5
90kgx5

Random split jerks and deep clean and jerks, some snatches for fun and flexibility

Zottman Curl
30x12
40x12
45x12

Alt. Rot. Curl
35x12
40x12
45x12

Three Position Hammerstrength Row
45x12
70x12
90x12

Overhand Lat Pulldown
120 3x12

Single-Arm Overhead Triceps Extension
35x12 each
40x12 each
45x12 each

Single-Arm Hammerstrength Shrug
90 3x12 each

[GuinnessStrong]

Too little time to write a detailed journal but still hitting good lifts and seeing progress. Week or so more and I'll be back here more.