Sam's Revival

[samsont]

Hey I used to be active on the forum while back. **** happens, I disappeared. Couldn't lift, got fat again and a million more excuses.

Moved to D.C. a month ago. Found a place to train. Started training. that is all for now.

[samsont]

ME Bench 8/1


warmed up with weights

Pause bench
work sets:
225x3
245x1
255x1x3

Close grip
225x5x2

Standing Overhead Press
95x8x3

Pulldowns
100x10x3

Pushdowns
50x8x3

Curls
30x8x3


Easing back into it. haven't benched much in very very long

[NorthStrong]

In bro, glad to see you back.

[samsont]

"ME" Deadlift 8/3

pathetic session, felt like I was deadlifting over magnets. to be expected restarting this **** up.

Conv. Deadlift (using texas DL bar)

work sets
225x3
275x3x3

Saftey squat bar good mornings
bar x8x3

Latizoid pulldowns
100x8x3

[samsont]

RE Bench 8/5

Worked around some intense wrist pains. goes away when i dig into my forearm. very limiting.

Flat bench
worksets
185x10x2

OHP
95x8x5

Band side raises
x8x3

Pushdown bands
x10x3

Hammer curls
20s x10x4


Fun session. Another guy was in there, a competitive raw and multiply 148er. lifted together, invited me to bench with the crew on sunday mornings. hell yeah..

[samsont]

In bro, glad to see you back.

Thanks. look at that rep power kiddo! you must be slangin' that D round here

[xRequiem]

Oh ****, I forgot about you.

[samsont]

8/6 ME squats

SSB

175x3
205x1
215x1
225x1X3

155x5 paused

Lat pulldown
100x10x5

Straight arm pulldown
37.5x8x3

Squats killed me. Obviously not adapted to lifting but the safety bar really wanted to fold me over

Since I was cooked I just did back work and peaced out

[samsont]

ME upper 8/9

Ohp

Worksets
135x3
155x2
160x2
165x2
170x2
175x1
180x1
185x1 max

Bradford press
135x4x2

Incline DB
30x25x4

Rear felt fly
15x8x3

Rope Push downs
37.5x10x3

DB curls
20x8
25x8
30x6

185 on press kinda saddens me but not bad for first session. Worked up a lot so was fatigued maybe 195 in me if I took bigger jumps. Hit up some volume. Wrists felt good so I did work.

[Filmbuff81]

Aw heeeeellllll yeaaaah.

How is DC treating you so far.

[samsont]

Aw heeeeellllll yeaaaah.

How is DC treating you so far.

hey baby


pretty cool. i work 60-65hrs so barely get time to do much but i like hopping on the metro and going places and different bars and stuff. I work in north virginia so its a bit of commute, looking to get an apartment out there so i'll be outside the city soon, close to work and the gym. regain a bunch of hours of life to live.

[samsont]

RE lower

Deadlifts
Warm ups
225x5
315x7
405x1
225x10

Squats
135x5
185x5
225x5

45* degree back raise
BW x 8
25x8x2

Lat pulldown wide grip
100x10x3

Hammer curl
30s x 8x3

[samsont]

So this session was amazing. I went in wanting to DL. Had a ****ed up week couldn't make it into the gym.. 275x3 felt glued to the ground couple weeks ago. **** it. lets do reps. 225 was flying around like nothing so just jumped to 3 plates. figured 1 or 2 reps. It was flying. said **** it , lets slap another plate on. muscled up 405, was gassed from the 315 set though. 62.5 hour work week as well. I left all my gear in florida, so i'll be ordering a belt soon along with knee wraps and wrist wraps and some straps.

315x7


405x1



really excited for that after not lifting seriously for a LONG time. loving this hardcore gym.

[samsont]

8/20 RE upper

Warm ups

Db bench
20s x 20x4

Flat bench
Warmups
185x8
225x8x3

Ohp
95x8
135x8
135x5
135x4.5

DB side raises
15s x 10x4

Tricep push down
37.5x12x4

Straight arm pull downs
37.5x8x2

Hammer curl
25s x12x2


Grueling effort today, happy how fast 225 was flying up with just few sessions back.

Max effort squats on Sunday morning.

[Filmbuff81]

nice work.

DL looks easy for you right now.

[samsont]

nice work.

DL looks easy for you right now.

Thanks. It's funny, someone said same thing on my bench last set I asked for a spot. I felt slow and like it was grinding, he said '**** man that was fast'.

[samsont]

8/23 ME squats

Warmups
185x1
225x1
245x1
265x1
275x1
295x1
315x1

Pause squat
225x3x3

Straight arm pulldown
37.5x10x3

Close grip pulldown
112.5x10x4

Hammer curl
25x8x2

Rope push downs
50x10x2

Pull-ups
As many sets of 2.5 reps as I could..


Was folding over a lot during squats as I worked up. Braced better the heavier it got. Depth was right there, nothing to really say about that, pretty happy how 315 felt. I'll be back up to 405+ soon.

Pause squats after 315 tapped me out so just did some upper bodybuilding since my gym frequency is low at the time being.

[samsont]

[samsont]

8/27 ME upper

Ohp - goal 185x2

Warmups
115x2
135x2
155x2
165x2
175x2
185x2

Grinder aka rpe 10 aka heavy as fuk

Amrap sets

145x8
135x7.5

JM press
45x10
65x10
75x10

Pulldowns
100x12x3

Push downs
50x10x3

Facepulls
37.5x12x3

Hammercurls
30s x 8x5

Super happy to go from 185 for one last ME sesh to two reps. Next ME will be hopefully a triple and then I'll switch to close grip bench or two board press maybe.

[samsont]

8/29 RE lower - goal 315x10

Deadlift

275x5
315x10
365x5

Front squat
95x3
135x3
155x1
185x1
205x3

Back squat
135x8

Straight arm pulldown
50x8x3

Super set with

band good morning
x8x3

45* back raise
BW x8x3

[samsont]

heres the 315x10 set.

I meant to film the 365x5 but I accidentally just took a crotch shot instead of a video that i could edit. PM me if you're still interested.


Really happy with my strength gains coming back into it. Happy with this gym. Will be increasing frequency. Been basically doing 2 days a week, will be trying to get minimum 3 days, but plan is tues/thurs/sat/sun. and will soon start cycling in dynamic waves in place of repetition efforts, utilizing bands and chains and specialty bars once I get a better feel for where I'm at and my percentages.


My back, quads, shoulders feel very strong still but my arms, abs, hammies seem to be where I'm weak -- at least I think so at this point 10 sessions into training again. will try to tailor my accessory work towards this.

[samsont]

8/30 RE upper

Flat DB bench (volume warmup)
20s x 25x4

Closegrip bench press - short rest period
185x8
205x8
205x8
205x7 - couldn't get 8

Flat DB bench - neutral grip
45s x15
50s x12
55s x10
60s x8
65s x6
65s x6

Close grip push-ups
x8
x8
x8

Dips
x5
x5
x5

Pushdown
50x8
62.5x8
75x8

Band kickbacks
x20
x15
x12

Close grip pulldown - back work EVERY session...
125x8x3

Calling this session, "tricep murder".

[Filmbuff81]

How much you selling the crotch shot for?

Goodluck with your goals of doing literally anything with your arms today/tomorrow.

[samsont]

How much you selling the crotch shot for?

Goodluck with your goals of doing literally anything with your arms today/tomorrow.

My right forearm and bicep seem to be working


Wait huh?

[showmestate08]

Your gym has me jelly.

The chart with the records. The openness to the outside.

[samsont]

Your gym has me jelly.

The chart with the records. The openness to the outside.

It's pretty awesome. That's a garage door they open up. It's empty a lot when I go in there, can play own music. The chart is the Olympic lifters, who erased the pler's chart so now there's a bunch of bogus names like long Richard with a hairy snatch.

I like it here tho. Everyone competes. Very hard place to find (they don't advertise it or want new members really). It's a decent sized garage gym with a disgusting bathroom, Mono lift, racks, ghr, reverse hyper, specialty bars. People like to cheat, not just all raw lifters. It's gonna be fun.

<3 Texas deadlift bar . I hope to get back up to 450+/335+/500+ relatively quickly and then start making actual progress. 1500 within a year is my conservative goal.

[showmestate08]

The chart is the Olympic lifters, who erased the pler's chart so now there's a bunch of bogus names like long Richard with a hairy snatch.

I hope to get back up to 450+/335+/500+ relatively quickly and then start making actual progress. 1500 within a year is my conservative goal.

Cheeky Oly lifters -_-

It's looking like the gains are coming back pretty quick. I'm predicting 500+ on deadlift by the end of the year. Are you running something like the cube?

[samsont]

Cheeky Oly lifters -_-

It's looking like the gains are coming back pretty quick. I'm predicting 500+ on deadlift by the end of the year. Are you running something like the cube?

Just doing a conjugate method of my own. It'll take a month or two to establish some maxes then I can work more off percentages. I'm just pushing it now. From my past I know lifts that move my SBD like pause squats/safety squat/front squats - 2board/close grip/overhead - deficit dead/pause dead/good mornings. So I'll be rotating those in 2-3 week waves. More structure as I go, but I don't believe in strict programming, holds me back and makes me a bit obsessive. Push it when I can, pull back when body says.

[samsont]

ME lower


Back squat (high bar , flat shoed, medium stance)
225x1
275x1
285x1
295x1
300x1
305x1
310x1
315x1

Depth check 315


Pause squat
225x3
235x3
245x3

Close grip pulldown
137.5x8x3

Hammer curls
25s x12x3

[samsont]

Took small 5lb jumps today. Really just practicing. Everything felt fast and strong warming up. as soon as it felt "heavy" I took small jumps and worked on form. Probably could have gone for more weight but I was starting to poop out.

Next week I'll either do the same but lil bit more weight, or take bigger jumps and go for 335/345.