Moving stuff. AmIStrongYet?

[Metalmank]

wk3 volume

Lower

5x5 LB squats @ 295lb - It was rough. Form was pretty solid overall. Last set was tiring, but weight sitll went up fast on all sets and reps.. It was more of a mental barrier with the weight

5x5 Sumo Deadlift @ 315lb (75% of 1rm) - Super easy. Explosive, Solid, Fast. I felt like I could of done more sets. Sumo just clicks so well for me

2x8 RDL @ 225lb







and that was it. Had a phone call that I had to take and it took up most of my allotted gym time

[Metalmank]

wk 3 volumz

upper

So Im subbing out CG bench for awhile since it triggers some bad elbow and shoulder pain

Did flat DB bench - 3x8 w/ 90LB DB - Wasn't bad, Just a little wobbly here and there because I havent DB pressed in awhile.

Incline DB press 4x10 @ 60lb

DB rows w/ 50lb 4x10 ea side

Tricep ext 4x10 w/ 25lb

Hammer curls 4x10 w/ 30lb DB

[Metalmank]

wk 3 volumz

lower

3x8 Conv deadlifts on a 2' deficit beltless @ 275lb - Fast, Explosive, Form felt solid. Had to do mixed grip today though because first set ripped my calluses off my thumbs -_-.

5x10 Good mornings @ 135lb - Was going to up weight this week, but my LB was like NOOO after those deficit deads.

4x12 Laying leg curls @ 60lb

4x10 Leg press 360lb

[Metalmank]

wk 3 volumz

upppppppppppppper stuff


5x6 OHP @ 135lb - Not bad honestly. For my energy levels being complete **** I was happy with this. I was going to try for 6x6, which I feel I def could of done, But I didnt.

facepulls 4x12 @ 25lb

Lat pull downs 3x12 @ 90lb

Tricep ext 4x12 @ 50lb

Barbell curls 3x10 @ 60lb




Has been a rough week. Haven't slept well at all this week. So energy levels succkkkk

[Metalmank]

Wk 4 strungth

Upper

5x2 @ 250lb flat bench - All reps done with a pause.

5x1 OHP @ 160lb - Was harder than expected

5x5 Pendlay rows. I did the first 2 sets at 185lb, but was struggling so I dropped to 175 and finished the last 3.

[Metalmank]

wk4 strength

Lower

5x2 LB sqwat @ 320lb - All reps done with plenty in the tank. Form was solid as well.

5x2 Sumo DL @ 355lb - All reps done pretty easily. 4th and 5th set where a bit of a struggle, but I slowed down my set up as I was starting off with the typical 'Grip and rip' style. Last few sets I was really focusing on form set up and the cues

4x10 Lay leg curls @ 105lb - ow

Left.

Currently looking for a home. So ive been busy and had to cut some workouts shorter

[Metalmank]

3x5 Paused Conv deadlifts @ 275lb - This chit was brutal. 275 is normally easy weight, But throwing that pause in there really changed things lol. Plus I was doing it beltless trying to focus on beltless deads.

3x10 145lb Good morning - Didnt do the 5x10 as my shoulder was acting up bad.

5x5 leg press @ 450lb


I stopped after this.

My shoulder was hurting pretty bad and my knees are hurting as well. I decided to take tomorrow off as well and just rest. My tendons are just beat to hell.

[Metalmank]

wk 5.

Combined Mon / Tues.

Squat 3x5 @ 315lb - Would say its a rep PR, Prob could of done 5x5 but shorten rep session due to the amount of compounds / combination of workouts.
deadlift 3x5 @ 325lb - Easy.

3x5 Bench @ 225lb - Didnt increase because Fatigue was already set in.
3x5 OHP @ 135lb

Machine rows 4x12 @ 120lb
Tricep ext @ 30lb 3x12 / Hammer curls 3x10 @ 40lb

Traps 4x15 w/ 50lb DB

Some more bicep work.



Going to visit fam in cali starting tomorrow until like the end of next weekend. So gym will be sporadic and random. Will prob not record and will be temporarily bulking lol

[Metalmank]

Running a sample powerlifting program from Hybrid Performance training method which was put together by Stephanie Cohen and her team. Seeing how it feels and may consider getting into there programming soon.

Day 1

Back Squat 3x6 @ 70% / 255lb - Explosive, Easy, Form was solid. Legs still hurt tho.

Bench Press 3x3 @ 85% / 235lb - All reps done without much difficulty.

Bench press 2x 6-12 reps. With these rep ranges they say just hit a number between those. So I did 1x10 / 1x8 @ 185lb

Flat dumbbell flyes w/ 20lb DB 2x15

Weighted dips 3x8 w/ 25lb

Skull crushers 2x12 @ 55lb

Rope tricep pushdowns 2x15 @ 30lb


Overall it was a pretty exhausting lifting session, but I really enjoyed it.

[Metalmank]

Day 2 of PL sample

Squat 3x5 @ 75% / 275lb - Wasn't bad. I was sore from yesterday already so it was a bit annoying/painful.

Bench press 3x2 @ 90% / 245lb - Easy.

Squat 2x10 @ 225lb - Cardio. I died.

Sumo Deadlift 2x15 @ 245lb - Not bad. Should of gone heavier.

Weighted lunges w/ kettlebells 3x6 - Was hard, but mainly just a form issue.

Leg press 2x10 @ 270lb - did a narrow'er footing as well as I realized I was doing it to wide.

Lying leg curls - Couldn't do because it was being hogged by a large group.

GHR w/ bodyweight 2x15 - New to this, But was able to do it all without to much struggle. My hamstrings did cramp up a few times though lol

[Metalmank]

Day 3

So I signed up for Hybrid Performance training method. Its really affordable and I was sold by the second day. Plus it feels a lot more structured than my current freebie PL program I got and I get some advice / coaching from experts.

3x8 pull ups w/ body weight - Was hard. I'm SUPER sore from this week already... DOMS are real... and Pulls up I've been neglecting.. so it was easy.

Lat pull downs 3x12 @ 100lb

Barbell Rows 2x10 @ 135lb - Was hard for some odd reason today.

DB side raises 2x15 w/ 20lb Db

Barbell curls 2x8 @ 65lb

Barbell shrugs 1x10 @ 185lb, 1x10 @ 225lb (Was testing weight. Will go heavier next time)

[Metalmank]

Forgot to log previous lifts. Missed Friday due to being sick. Thursday was cut short due to being sick.

Spent Memorial weekend recovering and what not. Didnt work out yesterday cuz no gym was open.

Today

sqwuaat 3x5 @285lb - Accidently went up to 295 for the first set. Dropped back down to 285.

Bnech 3x2 @ 250lb - Easy

2x10 RDL @ 225lb

Weighted lunges 3x6 w/ 50lb KB

Leg press 2x10 @ 450lb

Laying leg curls 2x10 @ 80lb

GHR - 2x12 w/ bodyweight

[Metalmank]

Wk 2 day 4

3x15 Rack chins - New to this. Just did bodyweight which was hurting on the 3rd set. But will add weight next time.

3x15 narrow grip lat pulldowns @ 80lb - Burned

2x10 One arm DB w/ 60lb DB - Not bad

2x10 cable side raise @ 15lb - Hurt

2x10 db bent over side raises w/ 15lb db - Hurt

Barbell curls 2x10 w/ 65 lb- Hurt

DB shrugs 2x15 @ 75lb db - easyyy

[TnTNZ]

Programming by Stephi? Nice! Dis gun be good.

[Metalmank]

wk 2 day 5

Sqwuat 3x5 @ 295lb

Bench 3x5 @ 235lb

OHP 3x5 @ 135lb

Goodmorning 2x10 @ 135lb

Barbell hip thrust 2x6 @ 185/205lb

GHR - 2x12 w/ bodyweight

Leg adductors 2x15 @ 110lb

[Metalmank]

Programming by Stephi? Nice! Dis gun be good.

Yessir. Giving it a go to see where it takes me. So far its been really fun.. Gotta get used to squatting 4x a week though lol.

[Metalmank]

Day 6 Wk 2

4x3 Sqwats @ 315lb - Brutal

2x1 Conv deadlift of daily max - Which was 355lb.

2x1 Sumo dead - 365lb

2x10 laying leg curls @ 100lb

Ez bar curls 2x10 @ 65lb

Hammer curls 2x6 w/ 35lb DB


Todays sesh sucked.

Squats where good, but this going for daily max on deads wasn't that great. Energy was already lacking by the time I started. Felt good though that my form was solid, But knew that the purpose was ot pull a weight that you could hold decent form on for singles but still heavy.

So the conv was shy of like my max (Which was 375lb for conv) and my Sumo was shy by quite a bit of my max (415lb) Still happy with it.

[Metalmank]

3x6 Sqwaat @ 275lb - Not bad. Form was solid. Reps where fast.

3x3 Bench @ 245lb - Also not bad. Last set was a struggle on last rep a tiny bit, but overall form was solid and reps flew up with a small pause.

2x15 Decline bench @ 135lb - So being I've never done decline and my gym doesnt have a bench that declines I put a block (For block pulls) under the bench. Which worked I guess, but focused on positioning and form.

2x15 DB flyes w/ 20lb and 25lb DB - Did 20lb first, Realized it was light to move to 25s. Also light so will go up again next time

1x12/1x9 Dips w/ bodyweight - It was suppose to be weighted dips, but said if sturggling with BW than do BW. So I did bw this time because last time around I could hardly do weighted for good reps. Will stick to BW until I can do dips for hte max amount of reps

1x10 / 1x9 Skull crushers @ 65lb - Was a bit hard. Will stick with this until I hit 2x12.

Tricep ext - Skipped because it was in use and the subs for it where also in use.




Came home and ran a mile in half with my wife in about 15 minutes... That **** hurt lol. I haven't ran in forever.. My knees, hips and LB where like 'Yooo what is this'. Hopefully Im not like sore tomorrow from it.

[Metalmank]

3x5 Sqwaaat @ 285lb - Overall not bad. Felt heavy on my back, but flew up fast.

3x2 Bench @ 250lb - Shoulder started to act up during the squats. So it felt like it had some impact on this, but reps still all done with relative ease.

3x10 Sqwaat @ 225lb - All reps done. Was pretty easy. Will increase weight next time.

2x12 Sumo deadlift @ 275lb - Cardio for sure. I tried for 15 reps but by the time I hit 12 I was sucking face. Will attempt this again next time around for 2x15. Also all reps done with a complete reset. None of that touch / go ****.

weighted lunges w/ 25-35kg kettlebells? 3x6 - I never check the WT on them lol. But it was heavy enough to hurt.

Laying leg curls 1x10 @ 70lb 1x10 @ 90lb -

Leg press 1x15 @ 270lb, 1x12 @ 450lb

GHR w/ BW 1x15 / 1x12

[Metalmank]

Had to skip day 4

Day 5

3x4 @ 305lb - All reps done to completion. wasn't that bad. Weight has been moving well on squats.

My knees , elbow and LB are definitely not happy though. Tendinitis and my lb just constantly sore / tight. But squats are improving. Mock meet will be on wk 5.. So next week is week 4.

2x5 @ 240lb Bench - easy. Had to leave after second set.

[Metalmank]

So I skipped Friday, and Mondays workout.

My LB has been acting up as well as the middle of my back. My shoulders are hurting, My knees are hurting.

Im all sorts of pucked up right now

Knees and shoulder symptoms look to possible be tendinitis. Ive included more warm ups though which is helping a lot and incorporating mobility work.

Im not the only one on this program though whos having similar issues. Its just a brutal strength block lol.

Anyways.

3x5 @ 295lb squat- Easy for hte most part. Sucked but easy. Form was solid.

3x2 @ 255lb bench - Not bad. Last set was a bit hard.

1x10 Front Squat @ 155lb, 1x8 @ 175lb - Havent dont FS in forever, so I put on weight that felt comfortable. Still sucked regardless.

2x10 RDL @ 225lb

Weighted lunges 3x6 w/ 60lb KB

Leg press 2x12 @ 380lb

laying leg curls 2x15 @ 70lb

GHR - 2x15 w/ bw.

[Metalmank]

MOCK MEEET.


So Ive been so busy and im bout to get even busier lol. Moving this week, Got a new job etc. Gotta get on a HOME GYM ASAP because Im not going to beable to lift as much as I would like.


So I went ahead and tried to do a mock meet per my program


Squat opener 355 (Previous max). 395, 405. Depth is questionable via the vid I took, Hip crease looks like from the mirror below the knee, but again. Should of gone a tad bit deeper. EIther way, 50LB PR. Felt good and not super duper heavy.

Bench opener 285 (Previous max), 295, 305, And attempted 315 but no good. Couldnt record this one because I was jumping into a bench workout with a group of dudes already. So didnt get to warm up as I would like too. Either way, 20lb PR and shy of 315.


Deadlift 405, 415, 425. I def could of kept going, But played it safe as I felt a slight pull on my lb at 415. Form was off.. So I stopped there. 10lb PR.


videos will be posted to my insta soon.

[Metalmank]

Havent had a solid gym sesh since moving into the new home on the 20th and starting a new job the week after.

But thigns are finally settling in, and since gym time is a lot harder to get too, I've got a home gym started up. Found a decent amount of stuff off FB market. Currently got prob close to around 400lbs in weights. Still need a few more 45's and I should be set. I have to count though.

Got a lot of old 1 in hole plates for dumbbells and stuff. Squat / Bench rack. My instagram has some pictures up @bamkemmer

Plan on starting it up tomorrow evening with what I can do. Some stuff I will have to alter or find subs since I lack a lot of equipment still.

[Metalmank]

Back at it

3x6 @ 65% @ 275lb squat

3x3 floor press @ 255lb
2x12 floor preas @ 155lb

2x15db flys @ 20lb ea

2x12 CG bench @ 155


Insanity with wife for 40 minutes


Dead

[Metalmank]

3x5 box squats. Legs so sore that I couldnt do regular squats lol. Also only went to 265lb. Felt heavy.

Taking a month off has set me back

3x2 bench @ 265 265 245

2x12 tel @ 155lb

Have to figure out subs for the rest since I'm still lacking equipment

[Metalmank]

Forgot to record yesterday.

Only did squat amd bench today.

To tired to log

[Metalmank]

Havent been active on the forums.

New Job

New home

New projects at home ( A lot )

New home gym finally set up a weekish or so ago (Getting matting soon)

Just busy man. Been in the gym for 2 weeks now though so its going good

Going to be taking a break from the Current PL program I am running and switch over to a 12 week deadlift protocol program to hopefully get myself a respectable deadlift.

Program 4x a week but with a break after each day so mon/wed/fri/sun. Rest days I may take to do some squatting and upper body work but prob keep it to once a week for squats and upper on the other days.

Reason Im taking a break is due to my tendinitis in my right knee flaring up really bad and even after a 'month' off it didnt really get better.


So yeah.

May or may not log here. Mite start a new log who knows.

Follow m on instagram though as i occasioanlly will post my lifting sessions (Not very often like osme people) instagram.com/bamkemmer