Wanna be that chalky hero

[melDorado]

Deadlift day today. Triples at 115,125,135
Followed by 10x60 squats and then
box squats, 4x80,4x85,3x90,2x95

DB press I did 3 sets of 7 with the 20kgs
Did some unweighted hanging leg raises, seemed to be OK on my shoulder. I miss them.

[itsagoodday]

Still moving heavy weights around, I see! WTG!!!

Didn't wanna do RDLs after regular deads yesterday but did deficit pulls against the pins 4x2. I know it's a weird exercise but ima keep on with them because my deadlift went up 15kg in 3 months I was doing them.

That sounds interesting, I'm trying to picture the set-up in my head but I'm coming up blank lol. What height do you have the pins at?

Decided to do floor press to replace ohp can't come up with anything else. Just started off doing 45 to get used to it. But I like it. It means I can strengthen my 2nd half of ROM which is weak half. Also I can press without having to ask for a lift off which is getting annoying already. And I can push myself without a spot, I find being spotted annoying too.

I like floor press too, I just never do it often for some reason. Well, actually I do know why I don't do it at my regular gym. Because the floor is usually disgusting and I don't want to volunteer to lay on it lol.

[thehobbes]

Nice deadlifting Mel!

I like floor press too, I just never do it often for some reason. Well, actually I do know why I don't do it at my regular gym. Because the floor is usually disgusting and I don't want to volunteer to lay on it lol.

There's a fine layer of protein bar goop and poo on the floor, probably.

[itsagoodday]

There's a fine layer of protein bar goop and poo on the floor, probably.

Also gum, dried spit, unexplainable sticky spots and tumbleweeds of human hair. "Hey, I think I'll get on the floor" said no one at my gym, ever.

[melDorado]

Hi guys been busy lately with work and my son's 18th birthday which was great, can't believe I now own an adult male. Being terminally single this is quite a novelty for me lol
Anyway lolz at the floor fear itsagoodday, I guess that's the downside of having a cool hardcore rough gym...
Mine is very clean but I have to say it's really messy, people leave so much crap everywhere and there's loads of bars in a tiny gym and people leave loaded bars all over the floor, nobody cares. Always strip my bars crew

As for the isometric pulls the idea is to strengthen lower part of lift. I put the pins on the lowest setting in my rack, so the bar gets stuck just below my knees. I do with 2 plates which is about 65% my 1rm and 2" deficit and try to speed pull then grind as long as I can against the pins. Feels beast!

[melDorado]

Squat day. Didn't feel v motivated today but got the job done anyway
5x85, 5x90, 5x95, 3x100, 3x105
Depth was bit borderline on last set
https://youtu.be/R0MgAqRbPc0

RDL did 5s of 100,105,110 felt quite easy too
Decided to do rack pulls, 3 sets of 3 at 155
Finished with some BB rows 6x60

[thehobbes]

Hi guys been busy lately with work and my son's 18th birthday which was great, can't believe I now own an adult male. Being terminally single this is quite a novelty for me lol

Lol! Happy b-day to him.

Way to fight those squat reps, looked heavy but you conquered like a Spartan warrior!

[melDorado]

Way to fight those squat reps, looked heavy

Damn felt heavy too

But my traps today after those heavy rack pulls omg
Also got marks on my wrists from the straps which look like I been doing some 50 shades type action according to my workmates!

[melDorado]

Bench day, I've lost my way with what I'm doing for bench. Need to do some research and decide what to do. Tried just triples today, but they turned out to be just doubles except the first set. Did 4 sets at 60 then amrap 57.5 only got 3. Took me like an hour plus to do that but my crew were in so I was probably just wasting time with them
DB Rows 32.5 3 sets6, 3 sets chest supported 8x50, then the fire alarm went off..

Took ages before they let us back in, although it was a nice hot day and there were some hot boxers nearby to stare at.
Eventually did 2x8 inverted rows with my feet up and my reverse flies 8kg.
Dips 3x5 with 3.75kg
Floor press did 3 sets 50, 52.5, 55 can't remember how many reps I did now, last one was 3. Left 2hours 45 min after I arrived, got to be a record... for essentially not doing that much lol

[MadAlice]

Bench day, I've lost my way with what I'm doing for bench. Need to do some research and decide what to do. Tried just triples today, but they turned out to be just doubles except the first set. Did 4 sets at 60 then amrap 57.5 only got 3. Took me like an hour plus to do that but my crew were in so I was probably just wasting time with them
DB Rows 32.5 3 sets6, 3 sets chest supported 8x50, then the fire alarm went off..

Took ages before they let us back in, although it was a nice hot day and there were some hot boxers nearby to stare at.
Eventually did 2x8 inverted rows with my feet up and my reverse flies 8kg.
Dips 3x5 with 3.75kg
Floor press did 3 sets 50, 52.5, 55 can't remember how many reps I did now, last one was 3. Left 2hours 45 min after I arrived, got to be a record... for essentially not doing that much lol

you are quiet the hoot oh boy what a day you had as far as chatting, some oggleing topped off with a fire alarm...sounds like a good day to me nice job with the rows and dips *thumbs up* it wasn't wasted time just a full day at the gym...

[itsagoodday]

Solid lifting!!!

can't believe I now own an adult male

LOL! Happy b-day to your son! If I thought owning adult males was legal around here, I'd go out and get a few myself.

As for the isometric pulls the idea is to strengthen lower part of lift. I put the pins on the lowest setting in my rack, so the bar gets stuck just below my knees. I do with 2 plates which is about 65% my 1rm and 2" deficit and try to speed pull then grind as long as I can against the pins. Feels beast!

Interesting, thanks!!! There's a guy at my gym who keeps telling me to do something similar with bench, but there doesn't seem to be a way to set it up with the equipment we have. I think I'd need two pairs of adjustable safeties, and we only have one rack with one pair of those lol.

Also got marks on my wrists from the straps which look like I been doing some 50 shades type action according to my workmates!

Admit to nothing, just let them worry about it

then the fire alarm went off..

Took ages before they let us back in, although it was a nice hot day and there were some hot boxers nearby to stare at.

Sounds to me like boxers were so hot they set off the fire alarm

[melDorado]

you are quiet the hoot oh boy what a day you had as far as chatting, some oggleing topped off with a fire alarm...sounds like a good day to me nice job with the rows and dips *thumbs up* it wasn't wasted time just a full day at the gym...

Thanks for dropping by my journal Alice. Oh it's all fun at the gym for me, that's why I'm in it, for good times lifting
There is a slight lack of guy candy though, my little oly gym is in a massive building full of other athletes but I rarely see them

[melDorado]

Solid lifting!!!



LOL! Happy b-day to your son! If I thought owning adult males was legal around here, I'd go out and get a few myself.



Interesting, thanks!!! There's a guy at my gym who keeps telling me to do something similar with bench, but there doesn't seem to be a way to set it up with the equipment we have. I think I'd need two pairs of adjustable safeties, and we only have one rack with one pair of those



Sounds to me like boxers were so hot they set off the fire alarm

That actually sounds a great idea with the isometric benching, but Ima try it with caution as every 10th time I do the pulls the pins come out of their slots and it goes wrong, could be scary benching! We have 2 racks tho so I will try it when gym is emptyish.
Smoking hawk amazing powerlifter gave me his bench prog which calls for chains, yikes. Asked if I could go all Westside in the gym and surprising they said yes. So now I need to construct some. Hawk says chains >>floor press so...
Also bought some 0.5kg plates so I can do proper progression on bench. Quite excited, my shoulder is good and I'm gonna make that BW bench happen!


So much lolz yes it's obvious now must of been the smokin boxers

[melDorado]

Deadlift day today
Triples were 117.5_ 127.5, 137.5
Felt heavy on the middle set then I realised I forgot to put my belt on after my warm up sets lol. So put it on for final set
10x60 squts then box squats,
Git an extra rep on every set, add weight next week. Did 5x80, 5x85, 4x90, 3x95.
I think they will be a good substitute for front squats. Anything as long as I don't have to do lunges....
DB press 3x8 with the 20 kgs. There was a lad next to me doing the 22.5s so I felt mini proud lol. I regularly kick guys asses on legs but never on presses eh

[itsagoodday]

Smoking hawk amazing powerlifter gave me his bench prog which calls for chains, yikes. Asked if I could go all Westside in the gym and surprising they said yes. So now I need to construct some. Hawk says chains >>floor press so...

Ooooh, never tried with chains but dying to try them some time. That, and board presses. I had to enroll my bench back into kindergarten for now though, it doesn't get to play with fun stuff for a while until I get the basics squared away lol.

And whoa, 300x3 on deads

I regularly kick guys asses on legs but never on presses eh

LOL! On the rare occasion when I out-press a guy, it's usually some scrawny teenage boy and then I feel bad about it

[thehobbes]

Deadlift day today
Triples were 117.5_ 127.5, 137.5

Wow those are some heavy ass deads!!

[melDorado]

Thanks guys for mirin on my deads, I've always been strong on them and loved doing them.
I would like to pull 165 at my meet, but ultimately hit 4 plates, I believe it's possible.

Anyway squat day today
Did 5x87.5, 4x92.5, 3x97.5, 3x102.5, 2x107.5
Forgot to put my belt on AGAIN til 3rd set wtf wrong with me lol

RDL did 2sets of 5 at 107.5kg
Then 4x2 pulls against the pins.

Did DB press because I won't be able to do it the day after bench day, 3x8 with 20s

Gonna just do some singles on bench this week then start my new prog next week. My 0.5kg plates are so cute

[melDorado]

Bench day, just warmed up and did 3 paused singles, 60, 62.5 and 65 which well I've only ever done 65 once, for misc bench comp. Then I injured my shoulder and I didn't try 65 at my meet. But the 65 felt better today no grind. So like mentally I'm over my injury and I can still bench as strong and start my new prog in a good mindset yay
Rows done my 3x6x32.5 DB rows
50kg chest supported wide grip 2x8 and 52.5 x6
Underhand bent BB 3x6x60

Dips 3x5 with 5kg on belt
And did 2x8 CGBP 40kg.

I need to catch up on everyone's journals too, been ages.
Been busy watching European championships here's the link if anyone fancies it

http://www.europowerlifting.org/

We're off to five guys now for my birthday meal yay. See you on the other side of 2000 exquisite calories....

[Partyrocking]

How is 5 Guys in the UK?

The 5 Guys in DC was good at making fries, but they were kind of a hot mess on the burgers and hot dogs. One time, I went there and they were out of buns. They gave me a burger wrapped in foil.

[melDorado]

Hi partyrocking, they're pretty good in the UK well awesome really, definitely the best burgers I've ever had. We've only had 5 guys for about a year. The fries omg I don't even like fries and I never eat them but 5G fries are unbelievable.

Deadlift day today
Triples were 120, 130, 140
Remembered to put on my belt!
I never video my DLs so I thought I would and post here, here's my top set

https://youtu.be/Ed92h02gkn0

Lol I lost my balance at the top of the first pull and nearly fell over. Could of had myself a classic gym fail there

Box squats I did 80, 87.5, 92.5, 97.5
I got 4 reps on every set because I felt wicked strong. Must be due to the five guys...
Just did my weighted leg raises and planks and that's it

[thehobbes]

Nice progress on the benching getting back to your best weights. What happened with the shoulder the other time?

The 5 Guys in DC was good at making fries, but they were kind of a hot mess on the burgers and hot dogs. One time, I went there and they were out of buns. They gave me a burger wrapped in foil.

LMAO

Hi partyrocking, they're pretty good in the UK well awesome really, definitely the best burgers I've ever had. We've only had 5 guys for about a year. The fries omg I don't even like fries and I never eat them but 5G fries are unbelievable.

^^^THIS, holy hnngggg!

[anandagirl]

How is 5 Guys in the UK?

The 5 Guys in DC was good at making fries, but they were kind of a hot mess on the burgers and hot dogs. One time, I went there and they were out of buns. They gave me a burger wrapped in foil.

Yay! That makes it diet food right?

[melDorado]

Squat day, woke up with a headache but it went when I started lifting
Did 4x90 +beltless because I forgot to put it on AGAIN
4x95, 3x100,2x105,2x110
The first 4 sets were sick depth my best ever but I only just made it on first rep at 110 and the second was high.

So now I have to do my strength (pause) bench on squat day to fit in my new bench prog which is not ideal but oh well.
Today was easies, sets of 4: 40,45,52.5,58.5
Altho I had to fight for the final rep on top set.
I have my 0.5kg plates and the gym has new 0.25kg plates sooo cute, mere bangles.
The gym has all new sexy plates!!! So exciting. Calibrated elieko plates - cast offs from the national team gym that were not allowed in. They are sexy asf

DL accessories was 2 sets of 5 RDL, 105, 110 and rack pulls 3 sets of 4 160kg.
On the 2nd set all the lights went out, there's no windows in my gym, total darkness. Thank God I wasn't heavy benching at the time yikes!!!
Anyway I managed my last set of rack pulls in the dark lol and even stripped the bar
But this is a heavy day now for sure.

In other news ive had a spray tan, look about 10 kilos lighter and nearly as sexy as the new plates. But the straps have scraped it off my wrists. I'll never be hi maintenance.....sigh

[melDorado]

So it's my volume bench on bench day now, blimey I did like 80 reps and I normally do like 18 lol
3x10 on 40,45,51.5
Then cgbp with my new chains, exciting. I got 4 chains all 2.5kg two are twice as thick as the others and I just hang them over the bar between 2 plates and clip them together. Easy. They were perfect length. In future I can clip em to different configurations like trees of chains but for now their fine as they are.
Had 30kg plus 11kg chains/clips did 3x10 cgbp.

It's weird tho because I never do 10 reps of anything except abs or reverse fly's, it feels like the first few reps don't even do anything they're so easy. So like what's the point of it? Idk all I know is after 3x8 DB press with the 17.5s my arms were toast and I was quite knackered for bench day.

Rows were usual im bored of writing them but I did 3x8 on the 60kg bent BB instead of 6, I was working in with Ryan and matching him on his rows set for set. 1 nil to the ladies
My 3x5 dips near killed me after all that close grip chains stuff, had to take the 5kg off for the last set


Also there's mad gossip about the lights out incident. I done my last set and left but the others stayed and Kurt angle took his white Lycra pants off and was doing a weird dance naked in the dark in the gym and now he's probably gonna get banned. I am so glad I missed this, it's bad enough he takes his top off and exposes his huge gut. None of crew can believe incident and much debate about sex offenders register ensued

[melDorado]

Deadlift day today
It's my easy day now!
Triples were supposed to be 122.5, 132.5, 142.5 but my back was a bit fried from the row-off yesterday, so I just did a double at 142.5, had another one in me I'm sure.
Next week it's pull heavy singles and then a mini reset.

10x60squats then box squats
4x82.5, 4x87.5, 3x92.5 (went for a fourth but ended up bailing) and 3x97.
Just weighted leg raises and planks then

Its been a tough week of training plus my car died so I've walked loads

[melDorado]

Squat day, everything felt heavy and slow though.
5x90, 3x95, 3x100 then singles at 105, 107.5 and 110. They were all to depth but hard and slow and I think the 105 was a fail for downward movement. Which is becoming a bigger problem for me now than depth hmm

Anyway strength bench then went quite badly, did paused triples at 40, 45, 52.5, 58.5 and was supposed to do 61 but I didn't even get the 2nd rep on that let alone the 3rd.
I think I put my 1rm too high when I calculated the %s because I knew I wasn't gonna get 3 @61 even before I tried it. I think I'll take a kilo off everything for the rest of the cycle .

Finished with RDL 2 x5 of 110. Didn't bother with any other DL accessories today
Literally every lift felt heavy today so I'll just put it down to an off day.

[phoenix4444]

Hate an off day.

Happens to us all.

[itsagoodday]

You've been having some great workouts, I'd definitely just chalk up the last one to an off day.

And what the heck with naked dancing guy!!! My gym has some weirdos, but if anyone has been dancing around naked in it nobody has told me about it lol.

[melDorado]

Lol iagd, i know it's pretty weird and he hasn't been seen since which is good because now I can get in the Smith, no excuse not to do split squats.

Idk if it's all the walking making me weak? Lol is that possible. Like I already work 48 hours a week manual labour and now I'm walking everywhere too. Anyway

Volume bench day
Crewless day which was good because it's a long workout and I got it done quicker
3x10 at 40,45,51.5
Paul, staff, asked me if I was ok after, lol I'm not used to this 3 sets of 10 blimey it's like cardio for me! My benching used to be really minimalist never broke a sweat
Then 3x10 cgbp 40kg with chains, think I missed last rep.
And 3x8 DB press with 17.5s

Did my usual rows
3x6x32.5 DB, 50kg supported 3x8
3sets of bent BB 6x60kg, reverse fly's

3x5 dips +5kg missed last rep again

So because I don't have a car I have to carry my chains to the gym atm as i can't leave them there cos they would probably get nicked. The only way I can carry them is wrap them round my neck otherwise it's just too heavy (I don't do endurance lol) Obviously I been getting some super weird looks along the way

[phoenix4444]

That would be a sight to see, a woman walking down the street with chains wrapped around her neck.

That there dedication.