Perseverance, Inc.

[FLEX]

Chest & Biceps

Barbell Bench Press

135 x 15
135 x 15
185 x 10
205 x 8
225 x 6
225 x 6
225 x 6
245 x 3
255 x 1
225 x 6

Incline Dumbell Press

75 x 6
75 x 6
75 x 8
75 x 6
75 x 6

Barbell Curls

Bar x 12
Bar x 12

95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6

Cable Curls

50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Pec Deck

145 x 12
145 x 12
145 x 12
145 x 12
145 x 12

[FLEX]

Squaterday

Not a great day in the squat rack.  Felt like an old man this morning.  Knees and hip were achy and my lower back felt about as strong as an over-cooked lasagna noodle.

Kept pushing myself to go heavier regardless, and although I did way more singles and triples than I would have liked, I managed to get up to 455, so not too bad in the end.  All reps on all sets balls to the floor with a pause at the bottom (no bouncing out of the hole).

Got to the gym a few minues later than usual and I spend a long time in the rack, so I had to cut back the sets on the hams and calves.

ATG Powerpause Squats

Raw:

135 x 6
185 x 6
225 x 6
275 x 3
275 x 3
295 x 3
315 x 3
345 x 1
345 x 1
365 x 1
385 x 1

With Belt and Wraps:

405 x 1
435 x 1
455 x 1
405 x 3

Prone Leg Curls

170 x 6
170 x 6
170 x 6
170 x 6
170 x 6

Standing Calf Raises

395 x 10
395 x 10
395 x 10
395 x 10

^^^  Whole stack.


That's it.

Back & Traps tomorrow.

-=FLEX=-

[Slow_Progress]

I'm starting to enjoying stacking-out the machines in my gym.  feelsgoodman.

Strong singles in the rack, I can't imagine holding the pause ATG with 455 on there!

[Marius]

How's the shoulder holding out on the barbell bench, Flex?

[FLEX]

Back & Traps

Hit 247.0 on my digital scale today.  Down a total of 7 lbs since I decided to cut.  I'm up a notch on my the belt I wear daily on my dress pants and I'm going to have to reset the lever on my inzer powerlifting belt this weekend - maybe one or two holes tighter.

No noticebale loss of strength, either. 

Close Grip Pulldowns

140 x 12
160 x 10
180 x 8

200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6

Seated Clos Grip Cable Rows

220 x 8
220 x 8
220 x 8
220 x 8
220 x 8

Smith Machine Shrugs

115 x 12
115 x 12
115 x 12
115 x 12
115 x 12

Standing Calf Machine Shrugs

175 x 10
175 x 10
175 x 10
175 x 10
175 x 10

Wide Grip Pulldowns - Behind Head

140 x 8
140 x 8
140 x 8
140 x 8
140 x 8

Hammer Strength MTS Row

(Dual Stack - Weight Per Stack)

100 x 8
100 x 8
100 x 7 <-- Grip Fail
100 x 8
100 x 8

That's it.

Delts & Triceps Tomorrow.

-=FLEX=-

[Slow_Progress]

<--always uses straps when doing heavy back movements.  Grip fail is a shitty excuse to not properly stimulate your back muscles, and IDGAF if someone thinks I'm being a puss by using straps on the pulldown machine.  Seen a lot of strength/size improvements since I started doing that and took the grip strength out of the equation.

Based on your log I'm thinking about increasing my volume a bit.  Good stuff.

[FLEX]

<--always uses straps when doing heavy back movements.  Grip fail is a shitty excuse to not properly stimulate your back muscles, and IDGAF if someone thinks I'm being a puss by using straps on the pulldown machine.  Seen a lot of strength/size improvements since I started doing that and took the grip strength out of the equation.

Based on your log I'm thinking about increasing my volume a bit.  Good stuff.

I used to always use straps for eveything on back.

I thnk now the only thing I'd use them for would be barbells rows and I haven't doen them in a while.

It's rare that my grip fails on anything else.

[Bando]

Nice work skinny. 

[FLEX]

Nice work skinny. 

 

[FLEX]

Delts & Triceps

No work today so I did and early afternoon workout.  I think everyone else and their brother had that plan too because the gym was packed.  Never seen it so busy.  Had a good one though.  Solid performance overall, although I was moving slow and Lisa was finished her workout way before me so I skipped the rear delts.  Not worried about that though.

Seated Barbell Press - Behind Head

95 x 12
115 x 10

135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6

145 x 3
155 x 2
170 x 0 - Thankfully Lisa was spotting me.  Got this about 3/4 of the way up then it wouldn't move any further

^^^  Overall very happy with these today and no issues with my right shoulder.

Hammer Strength MTS Shoulder Press

(Dual Stack - Weight Per Stack)

60 x 10
70 x 10
80 x 8
80 x 8
80 x 8
80 x 8
80 x 10 

Tricep Pressdowns

160 x 10
160 x 10
160 x 10
160 x 10
160 x 10
160 x 10

Hammer Strength MTS Tricep Extension

(Dual Stack - Weight Per Stack)

60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

That's it.

Supposed to be warm tomorrow and I have my kids for the weekend since it's Easter so I may bail on the gym and do deadlifts in the garage.

Fresh air, loud tunes, chalk flying and maybe a 500lb DL.  Sounds like a good way to spend a Saturday to me. 

Happy Good Friday, kids. 

-=FLEX=-

[Bando]

Driving to hobby store and playing with toy racecars.  Sounds like a good way to spend a Saturday to me. 

Indeed.

[FLEX]

Driving to hobby store and playing with toy racecars.  Sounds like a good way to spend a Saturday to me. 

Indeed.

hahaha

I literally just took them out front and plugged in the batteries.   We're all ready to go.

Ex is dropping off the kids shortly so I'm gonna take the little guy to the park.

[TMonkey]

Driving to hobby store and playing with toy racecars.  Sounds like a good way to spend a Saturday to me. 

Indeed.

hahaha

I literally just took them out front and plugged in the batteries.   We're all ready to go.

Ex is dropping off the kids shortly so I'm gonna take the little guy to the park.

truck park or the one with swings?

[FLEX]

We went to a real park but it was too busy to run the trucks, so we went to another one, and there was like a BMX bike track there and we ran the cars and it was a freakin blast.  I killed mine though.  Mad jumps.  Like 5-6 ft of air.  SRS.  Off to the hobby store tomorrow for parts....

[TMonkey]

We went to a real park but it was too busy to run the trucks, so we went to another one, and there was like a BMX bike track there and we ran the cars and it was a freakin blast.  I killed mine though.  Mad jumps.  Like 5-6 ft of air.  SRS.  Off to the hobby store tomorrow for parts....

that place has to love you.