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LOG: BACK TO BARBELL BASICS

11/30 legs
Fuckin destroyed legs today. Didn't do my back rest pause set cause it's still sore from Tuesday.

Seated calves DC style
90x12

Lying hams muscle rounds (accidentally forgot the extra 5lbs but got an extra rep tho)
115x4/4/4/4/4/5 1/2
105x4/4/4/4/4/7

Hack squat
4 plates +35 ps x 11
2 plates +20 ps x 18

No pix was in a hurry
 
12/4 chest/bis
Had a pretty good day. Would've liked 1 more rep on each of my pressing sets but I made up for it with everything else as I gained reps on hammer incline and reps and weight on my flies.

25°bb press
295x6
235x11 pause reps

Hammer incline rest pause/pause reps
2pps x 13/4/3

Hi pulley fly
50x22
60x12/9/4 rest pause set

Cable preacher curl
90x22
90x13/10/6 rest pause set

Incline hammer curl
30x15/13/12 str8 sets

Screenshot_20231204-190529~2.jpgScreenshot_20231204-190557~2.jpgScreenshot_20231204-190617~2.jpg
 
12/5 back/hams
Well I beat the log book but the pump today was next level for some reason. Barely beat the log book a couple times but that mixed with the pump I'll take any day!

Dante row
100x11

BB rows(deadstop off pins)
235x12/10

Hammer hi row rest pause
3.5pps x 10/4/3

Seated cable row(ez bar supinated)
180x13/5/3

Rack pull (touch and go, NOT BOUNCED)
525X8

Seated ham curl muscle round
175x4/4/4/4/4/5

Screenshot_20231205-161500.jpgScreenshot_20231205-161510.jpgScreenshot_20231205-161430~2.jpgScreenshot_20231205-161435~2.jpg
 
12/6 shoulders and Tris
Had a really good day all around aside from some pretty bad rear delt pain . Been fighting this shit for a year or so. Got really bad in prep then went away mostly but had flared back up with a vengeance over the last couple mos. It never went away but was bearable. Really feel it when pressing the more upright I get. Don't feel it at all went flat pressing,.just a tad at 25° pressing, but 35° up to shoulder press it's pretty bad. Thi k I'm gonna have it checked out.

Smith press
220x11
195x15

Smith upright row
135x15/15/15

Machine laterals
110x20/14/9

Machine rear delts
Passed

Pressdowns with crazy rope attachment
60x20
60x15/8/6 rest pause set

Screenshot_20231206-211241~2.jpgScreenshot_20231206-211307~2.jpgScreenshot_20231206-211316~2.jpg
 
12/7 legs and back
Gotta lil lazy last night. So I gotta strainer something in my ham/glute(I'm just getting beat up all around) so I have my hams a bit of a rest, or so I thought, and didn't do any direct hamstring work. I'd try the safety squat bar tho instead of str8 bar. Just needed a change for a day I guess. Took me a bit to get the feel for it but by the time I got to my back off main set I had it dialed in. Should get 405 for 4 or 5 next time.

Ssb squat
405x2
315x8

Leg press
6pps x 18 and 10

Med grip lat pulldowns rest pause set
(Double cable)
80x10/5/3

Gd hamstrings, glutes , and quads are wrecked just from that!! No pain tho aside from the awful soreness.

Screenshot_20231207-171005~2.jpgScreenshot_20231207-171024.jpg
 
12/11 chest/bis
Man, I'm in quite the spot. I'm still beating the log book significantly but also feeling beat up. Body says deload but. Brain/ego says push on while you're killing it. I think me and coach found a happy medium, that being anything that's hurting skip this week. Those things being, as I've already been complaining about, my rear delt and hamstring/glute. Definitely leaving the read delt alone this week and just play the hammy by ear. All that said, had a killer workout today. Wish I could share the videos with all of you.

25° Smith press
320x9
250x12 slight pause reps

Hammer decline rest pause
3pps +15pps x 13/8/3

Seated low pulley fly
50x16
50x13/6/3 rest pause set

Cable curls w/ str8 bar
100x25
120x10/6/4 rest pause set

Screenshot_20231211-171928~2.jpgScreenshot_20231211-171905~2.jpgScreenshot_20231211-171918~2.jpgScreenshot_20231211-171913~2.jpg
 
12/12 back/hams(skipped hamstrings)
Got a good one in today and got a nasty back pump. Skipped direct hamstring work for reasons stated earlier but I did do BB RDLs which actually felt kinda good stretching the hams out a bit.

DB pullover
80x13

Arsenal chest supported t row
55pps x 11 & 7

Pullups rest pause set
BWx13/5/4

Hammer row rest pause set
95x11/5/3

BB RDLs
365x15

Screenshot_20231212-195021~2.jpgScreenshot_20231212-195036.jpgScreenshot_20231212-195049.jpg
 
12/14 legs/back
Had a damn good knee today. Let my ego get me a bit on the ssb squats but that's ok. At least the reps were super clean this time unlike last week.

SSB squats
405x3
315x8

Hammer strength leg press
Had some really nice reps on these slow and controlled
7pps x 10
6pps x 12

Leg ext muscle round
90x4/4/4/4/4/3

Lat pulldown machine
Rest pause set forgot reps etc and don't have book on me
Screenshot_20231214-184204.jpg
 
SB Labs
samgraves82 said:
12/14 legs/back
Had a damn good knee today. Let my ego get me a bit on the ssb squats but that's ok. At least the reps were super clean this time unlike last week.

SSB squats
405x3
315x8

Hammer strength leg press
Had some really nice reps on these slow and controlled
7pps x 10
6pps x 12

Leg ext muscle round
90x4/4/4/4/4/3

Lat pulldown machine
Rest pause set forgot reps etc and don't have book on me
View attachment 116542
Click to expand...
Look at them lines.

Killing it!
 
Looking good and strong! I’m afraid to squat heavy these days. How do you like training biceps with chest? I feel like this has been the best way for me to really get a good bicep workout!
 
Check ins with coach today. I don't hate what I'm seeing here. Legs are obviously behind but at least they're staying behind the same amount and not falling further behind , so there's that.
Screenshot_20231216-034330~2.jpgScreenshot_20231216-034343~2.jpgScreenshot_20231216-034426~2.jpgScreenshot_20231216-034500.jpgScreenshot_20231216-034445.jpg
 

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