Banging the Iron

[belph]

Squat
100x5
140x5
160x2
175 3x6 + belt.

Snatch + hang
60x3
65x3
80x1+2
90 5x3+2
100x3

Press(lbs)
155 3x6

DB bench(lbs)
85x7
95x7
105 2x5

Tricep pushdown single arm
60 4x8

Lat pulldown
180 4x8

Hammer curls
75 3x8

 

[belph]

Squat
100x5
140x5
170x3
180 3x3
200x3

Snatch + low hang snatch
60x1+3
70x1+2
90 3x1+2

Reverse hyper(lbs)
90 4x12

GHR
Bw 4x12


I made a poor effort of getting to the gym after getting sick, my wife getting sick, and just being a schmuck. Anyways, I hit my comeback goal already, so I guess I'd like to squat 220 kg for a triple now. I need to get a ton of reps in but cleaning 140+ from the floor again would be cool too.

 

[MilkManUK]

When did the wife thing happen??

 

[belph]

When did the wife thing happen??

About two years ago for the marriage. Been with her for almost 7. She's a hoot.

Paused front squat
100x5
140 4x3

Push press
100 2x5
115 3x5

Power clean
100 4x3
115x1

Quick little lift while tending to the smoker.

 

[Aleks Sytsevich]

I also didn’t know about the wife thing. Congratulations Belph.

 

[belph]

I also didn’t know about the wife thing. Congratulations Belph.

Thanks my guy. I'm probably too quiet about it on social media and everywhere else, but it seems to suit us.

Front squat (lbs)
Bar x whatever
135x5
225x5
315x1
370 4x2 + belt

Powerclean + hang clean(lbs)
135x 2+2
205x1 +3 pulls+ hang
235 2x1 +2 pulls+ hang
255 3x1+1
290 2x1

Pulled up to a relatively heavy single to figure out what my main issue is, and I'm definitely cutting the lift short. Going to stay between 70-80% and dial shit in while my legs get stronger

Pin bench press
135x5
185x5
225 3x5
250x3

Machine row
120 3x12

Seated DB press
65 3x8

Hammer curls 50 3x8

30 yard sprints with the prowler
6x2

Neck work and about 40 minutes of my mild conditioning

 

[belph]

Seated box jumps
Bw 2x5
25lb DBs in each hand 2x3
35 dbs in each hand 2x3

Goal was to avoid rocking back and just land with straight legs. Box was 24 inches? Honestly not sure.

Squat(lbs)
135x5
225x5
315x1
385 4x5 + belt.

Third set I finally found my groove for squatting felt like I knew how to again, that's exciting hopefully it continues.

Bulgarian split squats (dbs in each hand)
70 3x6

Reverse hyper
90lbs 4x12

GHR
4x10

 

[belph]

Grappling 2 hours.

Bench
135x5
185x5
225x5
235 3x5

Db shoulder press
65x8
70 3x7

Machine row (not sure what this apparatus actually is, but the pump is nice.)

140 4x12.

Tricep/bicep work

 

[Aleks Sytsevich]

The pump is nice

 

[belph]

front squat
135x5
225x5
315 3x5
385 3x1

thought about taking 405 for a ride but ive done a lot of grappling lately. I know I shouldnt try it if im iffy.

Power cleans
225x3
255 3x2
275x1

Clean pulls
315 3x3

Bulgarian split squats (dbs in each hand)
100 lbs 3x5

 

[belph]

Pin bench
135x5
185x5
225x5
245x5
265x3
235x5

DB shoulder press
65 x5
70 2x5
75x5

Did 6 hammer curls after each set.

Pumpy machine row thingy
110x10
130x10
150x10
170 3x10

Lats felt swole. Upper back got a good pump too.

One arm tricep pushdowns
60 3x12

Farmer walks
135 for 80 yards.
155 three 80 yard trips.

Some rear delt work.

 

[Aleks Sytsevich]

Needs more curls.

 

[belph]

Needs more curls.

Absolutely correct.

Front squat (kg)
60x5
100x5
130x3
150 3x3 paused

Power clean
60x5
90x3
100x3
110 3x3
120x1

Starting to figure it all out again. I think if I can squat 500 again my numbers will reflect that.

Shankle complex
110x1

All lbs from here
Bench
135x5
185x5
225x5
265 5x3 (30 second rests)

DB press
65 3x10

DB row
120 3x6

Cable row pump master 5000.
120 3x12

Tricep pushdown
150 2x10 (rope attachment)
60 3x12 (one arm)

Hammer curls
55 3x10

Weighted hyper extensions
3x12 (50 lb dbs in each hand)

Core and rear delt work

 

[belph]

Squat
135x5
225x5
315x3
395 4x5

Snatch
135x3+2 drop snatches
175x2+2 drop snatches
205x1+2 drop snatches
225 3xF I don't know. I should've made these.
215 3x3 (powered, yeah, shouldn't have missed 225)

Bulgarian split squats
85 x5
100 3x5 my grip was shot after these lol.

Weighted extensions
3x12 (50lb DBs in each hand.)

Dragged a sled with my bodyweight on it for a good amount of time.

 

[belph]

Yesterday
Bench
135x5
185x5
225x5
255x5
285x1
315x1 it pretty much stopped moving halfway up. Felt like it took 30 seconds to finish after that lol
255x5

Db shoulder press
75 3x7

Tricep pushdown single arm
60 2x12

Tricep pushdown
150 3x12 (killing time waiting for the back pumpatron 5000)

Back cable row pump thingy
60 2x12
120x12
140 2x12

Neck work.

Today.
Squat
135x5
225x5
315x3
385x5+belt
415 2x3
365 2x5

Powerclean
135x3
225x3
245x3+belt
275x1+F belt came undone on the second rep.
255xF belt again
255 2x3

Clean pulls
340 3x3

Random ramblings

Really weird having an entire session logged in lbs.

I guess it might be time after 15 years to buy a decent belt, kinda bittersweet. Every major PR I wore this belt.

The bar I used for the cleans had absolutely no knurling. I hated it, felt like it was going to slip out of my hands constantly.

There was absolutely no one in the gym. Blissful experience.

 

[MilkManUK]

What do you do for your neckwork Belph? I like to do a bit myself, was thinking of purchasing one of those harnesses but not sure if worth it?

 

[belph]

AM
Bench
135x5
185x5
225x3 paused
245 5x3

Db shoulder press
75 2x6
70x6

Db rows
140 3x5

Back pumpfucker 5000
130 3x12

Tricep pushdowns
150 4x12

Curls, dips, and neck work

Pm
Front squat
135x5
225x5
315x3
365x1
385x1
405x1
330 3x3 last rep paused

Snatch
135x3+2 drop snatches
185x3+2 drop snatches
205x2+2 drop snatches
215 5x2 kinda just focused on holding it on the hole.

Bulgarian split squats(dumbbells in each hand, obviously)
115 3x5

Weighted hyper extensions
3x12 with 55lb dbs in hand

 

[belph]

What do you do for your neckwork Belph? I like to do a bit myself, was thinking of purchasing one of those harnesses but not sure if worth it?

Big fan of a regular ol neck harnesses. I've started attaching them to the machines, and I quite like that over just throwing a 20lb weight on there. I've had a few people swear by the iron neck, though. Beyond the harness, I'll do bridges and neck planks on a bosu ball and neck flexion with a plate.

 

[belph]

Front squat
135x5
225x5
315x1
335 3x5 + belt. Found the proper tension/bracing on the last set. Felt like I actually knew how to squat.

Power clean + jerk
135x3+3
185x2+2
225x2+2
255 3x2+2

No pauses between the catch and jerk. As soon as it hit my shoulders I was jerkin'.

Did a hip clean with 305 as well.

Bench
135x6
185x5
225 3x6

DB press
80 3x6

DB row
140 3x5

Sloppier than I wanted, but oh well, sloppy rows make you diesel.

Pumpfucker 5000
150 3x10

Tricep pushdowns
150 3x10

Core work

Ignored all lower body supplemental lifts today. Trying to manage some fatigue, plus minor aches and pains as well.

 

[belph]

Bench
135x5
185x5
225x3 paused
255 3x3
185 3x5 paused

Incline db bench
100 3x5

Db rows
135 4x5

Pump juicy cable row thingy
140 3x10

Tricep pushdowns
130 3x10

Thinking of switching these out for skullcrushers or something. I don't feel like I'm getting much out of these, I could be wrong.

Assault bike
30 seconds on 30 off. The goal was to go all out for 5 rounds.