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  1. #151
    Clearly Irrational blue9steel's Avatar
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    Monday Feb 3 - Strength Pull Day
    ---------------------------------------
    Chinups 3x5x24.5wbw
    T-Bar Rows 3x5x200w135
    CS::TRX Reverse Flyes/Bent Laterals 3x10 :: 3x12DPx15 SETS: 11 11 11
    Deadlifts 3x5x425w315M6

    Finally ready to move up on Deadlifts!
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  2. #152
    Registered User shaneinga's Avatar
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    Originally Posted by blue9steel View Post
    Monday Feb 3 - Strength Pull Day
    ---------------------------------------
    Chinups 3x5x24.5wbw
    T-Bar Rows 3x5x200w135
    CS::TRX Reverse Flyes/Bent Laterals 3x10 :: 3x12DPx15 SETS: 11 11 11
    Deadlifts 3x5x425w315M6

    Finally ready to move up on Deadlifts!
    Nice! Deadlifts moving on up.
    IG @ JustShaneinGa
    MFP @ dvldwninga
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  3. #153
    Clearly Irrational blue9steel's Avatar
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    blue9steel is online now
    Tuesday Feb 4 - Strength Push Day
    -----------------------------------------
    XLEG 3x50-60s
    Bradford Press 3x5x100.5wbar
    SSB Squats 3x5x202w135
    CS::Roman Situps/Reverse Curls 3x15DPx20 SETS: 15 12/3 9/6 :: EZ+29-3x10
    Bench 3x10DPx155 SETS: 10 10 10
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  4. #154
    Clearly Irrational blue9steel's Avatar
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    blue9steel is online now
    Wednesday Feb 5 - Power Pull Day
    ----------------------------------------
    Pullups {HOLDx3-30s} 3x3x44.75wbw
    V Pulldowns (3s) 3x12DPx140w100 SETS: 9 6/3 6/3
    Bent Rows [DORSx3-60s] 3x3x243.5w185
    Deadlifts 3x3x456w315M6

    I'm sneaking up on a 45lb plate for pullups, I think next time I'll manage it. Pretty good for a guy that started at -160lbs on the assisted pullup machine. Deadlifts are moving up 0.5lbs at a time and man that extra weight feels heavy somehow.
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  5. #155
    Clearly Irrational blue9steel's Avatar
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    blue9steel is online now
    Thursday Feb 6 - Power Push Day
    --------------------------------------
    Warmup [BIKE-5m@16]
    Overhead Press 3x3x160.25w95
    Squats 3x3x297.5w225/135P5T5
    Bench 3x3x204.5w135
    Dips 3x8x39.5wbw

    Grinding forward at snail speed, but making progress on all lifts nonetheless.
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  6. #156
    Clearly Irrational blue9steel's Avatar
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    blue9steel is online now
    Friday Feb 7 - Deload Pull Day
    -----------------------------------
    OVHD 3x105-40s
    DB Pullovers 3x12DPx82.5w40 SETS: 11 11 9
    Face Pulls (3s) 5x15DPx50 SETS: 11 11 11 11 11
    Rear Delt Raise 3x8x151.5w95
    Hip Thrusts (3s) 3x8x335
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  7. #157
    Clearly Irrational blue9steel's Avatar
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    blue9steel is online now
    Sunday Feb 9 - Circuit Training
    ------------------------------------
    BIKE-6m@16
    Power Clean / OHP / Front Squat 5x95
    DB Curl 10Ex25
    Tricep Pushdowns 20x20
    Situps 5xBW
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  8. #158
    Clearly Irrational blue9steel's Avatar
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    blue9steel is online now
    Monday Feb 10 - Deload Push Day
    ----------------------------------------
    Incline Laterals(3s) 3x15DPx15 SETS: 14 14 9/5
    Reverse Lunges 3x3Ex169.5w95
    Incline DB Press 3x12DPx60 SETS: 8 8 8
    Wrist Roller 3x3Ex85.25w50
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  9. #159
    Clearly Irrational blue9steel's Avatar
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    Tuesday Feb 11 - Assist Day
    ---------------------------------
    Band Bench (Purple-small) 3x5x115
    Pushups 3xRP SETS: 13 13 13 13 13
    DB Flys 3x12DPx20 SETS: 8 8 8
    Band Squats (Purple-small) 3x5x115
    Band Good Mornings (Purple-small) 3x5x115 *Jumped 5lbs extra to make loading easier, seemed to go ok.

    Current plan for the band exercises is to work up to 135 then go back down to 95 and switch to the next larger band.
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  10. #160
    Clearly Irrational blue9steel's Avatar
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    blue9steel is online now
    Wednesday Feb 12 - Mass Pull Day
    -----------------------------------------
    Posture Work [CHINx6-40s+NODx20]
    Neutral Pullups 3x8xbw SETS: 4/4 6/6 6/6 6/6 1
    Cable Rows (3s) 3x12DPx170w110 SETS: 8 8 8
    Overhead Shrugs 3x15DPx100 SETS: 10 10 10
    CS::Power Cleans/GHR 3x5x170w135 :: 3x10DPxbw (green) SETS: 10 10 5/5
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  11. #161
    Clearly Irrational blue9steel's Avatar
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    blue9steel is online now
    Thursday Feb 13 - Mass Push Day
    ---------------------------------------
    WSST EZ+18x3-60s
    Arnold Press 3x12DPx45w25 SETS: 12 10 10
    CS::Front/Overhead Squats 3x5x135w135P5T5/45 :: 3x5x73w45
    DB Bench 3x15DPx60 SETS: 10 10 10
    Platform Calf Raises 3x20x155

    New PR on front squat today, finally worked my way up to 135! Initially I couldn't even do them with the bar so that's pretty exciting:

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  12. #162
    Clearly Irrational blue9steel's Avatar
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    Friday Feb 14 - Strength Pull Day
    --------------------------------------
    Chinups 3x5x24.75wbw
    T-Bar Rows 3x5x201w135
    CS::TRX Reverse Flyes/Bent Laterals 3x10 :: 3x12DPx15 SETS: 12 12 12
    Deadlifts 1x5x425w315M6
    Romanian Deadlifts 4x225

    Deadlift warmups felt fine, did my first set and while it was heavy I was prepared to smash two more sets. After I put the bar down and started to catch my breath I realized my abs were really sore, almost felt like it was going to cramp for a minute there. That kind of reaction is pretty unusual for me and while I could have easily pushed through the discomfort I didn't want to risk injuring myself. I decided to back off the weight and do some Romanian Deadlifts instead, which went fine, in fact I liked them a lot, I might even consider switching to those for a while at some point. Not sure exactly what happened, maybe I set up wrong or was distracted during the pull. Probably just a one off event, we'll see how things go on Wednesday.
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  13. #163
    Clearly Irrational blue9steel's Avatar
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    Saturday Feb 15 - Circuit Training (5)
    ------------------------------------------------
    BIKE-6m@16
    Bench 15x95
    Trap Bar Deadlifts 15x135
    DB Curl 10Ex25
    Tricep Pushdowns 20x20
    Situps 6xBW

    The weather has been nasty and I haven't felt like running in the rain. At the same time, just sitting on the recumbent bike pedaling away is boring. I've decided to do circuit training instead, so far I like it and it doesn't seem to be causing problems for my normal routine but I'll keep an eye on recovery.

    I started cutting again on Monday and that's going well so far. I'm doing a slow cut this time, target is only 0.5lb / week, which means roughly 2000 calories a day for me and that hasn't been too difficult to hit. I considered going faster but hitting my protein/fat/fiber goals was going to be extremely tough and it just didn't seem worth the additional strictness required.
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  14. #164
    Clearly Irrational blue9steel's Avatar
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    Monday Feb 17 - Strength Push Day
    -----------------------------------------------
    XLEG 3x50-60s
    Bradford Press 3x5x101wbar
    SSB Squats 3x5x203w135
    CS::Roman Situps/Reverse Curls 3x15DPx20 SETS: 15 10/5 10/5 :: EZ+30-3x10
    Bench 3x10DPx160 SETS: 6 6 6
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  15. #165
    Clearly Irrational blue9steel's Avatar
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    Tuesday Feb 18 - Power Pull Day
    -------------------------------------
    Pullups {HOLDx3-30s} 3x3x45wbw
    V Pulldowns (3s) 3x12DPx140w100 SETS: 9 7/2 5/4
    Bent Rows [DORSx3-60s] 3x3x243.5w185
    Deadlifts 3x3x456.5w315M6

    Deadlifts went fine today, no ab problems so I'm going to assume Friday was a fluke. I did have my belt tighter than usual that day so it's possible that was related somehow. When I'm cutting sometimes it's not clear which notch to use.

    Pullup quality today wasn't as good as I would like but I managed to complete my sets with a 45lb plate! Definitely makes me feel badass, though crazy enough I still wouldn't be able to do any pullups if I weighed the same as fat me (254lbs) since today's total was only 242.6lbs. I'm going to stick with 45lbs for a bit until I get the rep quality up to where I want it, shouldn't take too long.
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  16. #166
    Clearly Irrational blue9steel's Avatar
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    Wednesday Feb 19 - Power Push Day
    -------------------------------------------
    Warmup [BIKE-5m@16]
    Overhead Press 3x3x160.5w95
    Squats 3x3x297.75w225/135P5T5
    Bench 3x3x204.75w135
    Dips 3x8x40wbw

    OHP has been making quiet gains for quite a while now, not bad at all considering in the past my lower back injury often got in the way. Still quite a ways to go before I hit a bodyweight press, but that's the goal.
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  17. #167
    Clearly Irrational blue9steel's Avatar
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    Thursday Feb 20 - Deload Pull Day
    ----------------------------------------
    OVHD 3x105-40s
    DB Pullovers 3x12DPx82.5w40 SETS: 11 11 10
    Face Pulls (3s) 5x15DPx50 SETS: 12 12 12 12 12
    Rear Delt Raise 3x8x151.75w95
    Hip Thrusts (3s) 3x8x335
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  18. #168
    Clearly Irrational blue9steel's Avatar
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    Friday Feb 21 - Deload Push Day
    --------------------------------------
    Incline Laterals(3s) 3x15DPx15 SETS: 14 14 10/4
    Reverse Lunges 3x3Ex169.5w95
    Incline DB Press 3x12DPx60 SETS: 9 9 9
    Wrist Roller 3x3Ex85.25w50
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  19. #169
    Clearly Irrational blue9steel's Avatar
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    Monday Feb 24 - Assist Day
    --------------------------------
    Band Bench (Purple-small) 3x5x120
    Stand Pushups 5xRP SETS: 10 10 10 10 10
    DB Flys 3x12DPx20 SETS: 9 9 9
    Band Squats (Purple-small) 3x5x120
    Band Good Mornings (Purple-small) 3x5x120

    Broke out my old pushup stands, they're so ancient I can't even remember when I bought them, 20+ years ago for sure. Anyways, they aren't high quality but they do the job. I felt like I got a better stretch and higher difficulty using the stands so I'll keep that change. I didn't try and push it too hard on that today but it should increase from here.

    Band work is going well, I like the constant tension and strength curve changes.
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  20. #170
    Clearly Irrational blue9steel's Avatar
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    Tuesday Feb 25 - Mass Pull Day
    ------------------------------------
    Posture Work [CHINx6-40s+NODx20]
    Neutral Pullups 3x8xbw SETS: 4/4 6/6 6/8G 8G/8G
    Cable Rows (3s) 3x12DPx170w110 SETS: 9 9 9
    Overhead Shrugs 3x15DPx100 SETS: 11 11 11
    CS::Power Cleans/GHR 3x5x170w135 :: 3x10DPxbw (green) SETS: 10 10 8/2

    Rep progression hasn't been working on neutral pullups in terms of extending my set length, though I'm getting better at adding more reps, heh. I decided to switch things up about half way through this morning and started doing them band assisted. I used the green band which is probably too much assistance so I'm going to try the large purple for all sets next time.

    I'm pretty sure I'm doing overhead shrugs wrong, it's turned into more of a partial press which is a decent exercise but not what I'm trying to do here. I'll have to a bit of research and find a replacement.
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  21. #171
    Clearly Irrational blue9steel's Avatar
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    Wednesday Feb 26 - Mass Push Day
    -----------------------------------------
    WSST EZ+18x3-60s
    Arnold Press 3x12DPx45w25 SETS: 7/5 6/4 6/4
    CS::Front/Overhead Squats 1x5x135w135P5T5/45 :: 1x5x73w45
    DB Bench 3x15DPx60 SETS: 11 11 11
    Platform Calf Raises 3x20x155
    Scott Curls EZ+20-3x8

    My right knee started complaining this morning during my squat warmup. Initially I thought a bit of rest would get it to calm down but it kept acting up again during my first sets of squats. Thanks to the Marine Corps I know the difference between "ouch that hurts, keep pushing" and "hey I think I'm breaking something, better stop" so I skipped the other two sets of squats. Since I had some extra time I decided to experiment and threw in some Scott Curls at the end, showing that yes the GHR does indeed make a decent curl bench.
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  22. #172
    Registered User shaneinga's Avatar
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    Solid work in here. A good shrug variant that goes overhead is a front plate raise for high reps. Grab a 45 pound plate and do front raises with it. The plate should end up over your head and stop a chest height. Repeat until your traps expload.

    Good to listen to your body. Better to move on past a set of squats than force it.
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  23. #173
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by shaneinga View Post
    A good shrug variant that goes overhead is a front plate raise for high reps. Grab a 45 pound plate and do front raises with it. The plate should end up over your head and stop a chest height. Repeat until your traps expload.
    Good suggestion, that actually sounds pretty appropriate for what I want to do, I think I'll try it.
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    Originally Posted by blue9steel View Post
    Wednesday Feb 26 - Mass Push Day
    -----------------------------------------
    WSST EZ+18x3-60s
    Arnold Press 3x12DPx45w25 SETS: 7/5 6/4 6/4
    CS::Front/Overhead Squats 1x5x135w135P5T5/45 :: 1x5x73w45
    DB Bench 3x15DPx60 SETS: 11 11 11
    Platform Calf Raises 3x20x155
    Scott Curls EZ+20-3x8

    My right knee started complaining this morning during my squat warmup. Initially I thought a bit of rest would get it to calm down but it kept acting up again during my first sets of squats. Thanks to the Marine Corps I know the difference between "ouch that hurts, keep pushing" and "hey I think I'm breaking something, better stop" so I skipped the other two sets of squats. Since I had some extra time I decided to experiment and threw in some Scott Curls at the end, showing that yes the GHR does indeed make a decent curl bench.
    I like your approach. It's systematic yet experimental, and you manage to adapt to a lot of different conditions. Highly impressive work you put in!
    I'm out, standing in my field.

    64 and still a newbie.
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    Clearly Irrational blue9steel's Avatar
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    Originally Posted by ElrondHubbard View Post
    I like your approach. It's systematic yet experimental, and you manage to adapt to a lot of different conditions. Highly impressive work you put in!
    You know that guy that everyone said should just use one of the pre-made programs instead writing their own routine but didn't listen? Yeah, I'm that guy. I think it's my engineering background but I have a need to know why I'm doing something and I like to tinker. I keep trying new things, if it works it stays, if it doesn't it goes, over time that seems to be leading me in the right direction. My routine is sort of a grab bag mixture of Westside, 5/3/1, Arnold Style bodybuilding and some sprinkles of Olympic Weightlifting & Strongman thrown in for kicks.
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    Originally Posted by blue9steel View Post
    You know that guy that everyone said should just use one of the pre-made programs instead writing their own routine but didn't listen? Yeah, I'm that guy. I think it's my engineering background but I have a need to know why I'm doing something and I like to tinker. I keep trying new things, if it works it stays, if it doesn't it goes, over time that seems to be leading me in the right direction. My routine is sort of a grab bag mixture of Westside, 5/3/1, Arnold Style bodybuilding and some sprinkles of Olympic Weightlifting & Strongman thrown in for kicks.
    If they have to ask what to do, then they need the pre-programmed routine. You've put in the time and effort and research to figure out what works for you. You've earned it.
    I'm out, standing in my field.

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  27. #177
    Clearly Irrational blue9steel's Avatar
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    Thursday Feb 27 - Strength Pull Day
    ------------------------------------------
    Chinups 3x5x25wbw
    T-Bar Rows 3x5x201w135
    CS::TRX Reverse Flyes/Bent Laterals 3x10 SETS: 5 5 5 :: 3x12DPx15 SETS: 13 13 13
    Romanian Deadlifts 5x5x315w225

    Nice milestone on Chinups today, finally worked my way up to a 25lb plate, pretty cool!

    For a while now I've been disappointed with TRX Rev Flies and I've considered dropping them from my program. I figured the straps were a gimmick that I mostly just bought to make my wife happy. That might still be true but when it comes to rev flies it turns out that it was user error. Apparently I can't read instructions and was doing them completely wrong, and not just a little bit, let's just say I wasn't even facing the right direction and it went downhill from there. In between t-bar row sets this morning I watched some videos and realized my error. I corrected my form and all of a sudden A) They're much harder and B) They actually feel like they're doing something useful.

    Amusingly I got so absorbed with my TRX mistake I didn't read my gym log properly and added reps instead of weight on bent laterals, but I figure hey it's still progress.

    I enjoyed the Romanian deadlifts I did last time and decided to try that instead of conventional for the strength cycle for a while and see how it goes. I definitely felt the difference today and progress should be good for a while. I'm considering trying 4x8 next time instead of 5x5 since I'm focusing on keeping constant tension. Not sure yet what it's going to do to my 3x3 sets, but I wasn't making huge amounts of progress there anyways so it's worth a try. Tried these without straps but my grip isn't up to it double overhand style. I made it through the first set, barely, but used straps after that which worked much better.
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  28. #178
    Clearly Irrational blue9steel's Avatar
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    Friday Feb 28 - Strength Push Day
    ----------------------------------------
    XLEG 3x50-60s
    Bradford Press 3x5x101.5wbar
    SSB Squats 3x5x204w135
    CS::Roman Situps/Reverse Curls 3x15DPx20 SETS: 15 11 11 :: EZ+30-3x10
    Bench 3x10DPx160 SETS: 7 7 7
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  29. #179
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    Monday Mar 2 - Power Pull Day
    ------------------------------------
    Pullups {HOLDx3-30s} 3x3x45wbw
    V Pulldowns (3s) 3x12DPx140w100 SETS: 9 9 6/3
    Bent Rows [DORSx3-60s] 3x3x243.5w185
    Deadlifts 3x3x456.5w315M6
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  30. #180
    Clearly Irrational blue9steel's Avatar
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    Tuesday Mar 3 - Power Push Day
    -------------------------------------
    Warmup [BIKE-5m@16]
    Overhead Press 3x3x160.75w95
    Squats 3x3x297.75w225/135P5T5
    Bench 3x3x205w135
    Dips 3x8x40wbw

    Good session today, ready to move up on all exercises.
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