Don't Open 'Til Doomsday!!!

incline bench press
160 x 8 x 3

RDL
135 x 8 x 3

pec dec
drop set
15/10/8 x 1
 
grippers
I've been closing the Warren Tetting Super Master at least once a day for the past 3 or 4 days now, somtimes for doubles. Given, it's basically a parallel set but I'm crushing it. This is the equivalent to a Captains of Crush #2.5 so I'm pleased. Occasionally I force close and try to hold shut the Grand Master (CoC #3). Like once a week. Grip is strong now and I have no clue why.
 
squat
285 x 5 x 3

bench press
210 x 8 x 2
210 x 6 + 2

pullup
bw x 15
parallel grip pull up
bw x 10

pec dec
drop set
 
squat
290 x 5 x 3

incline bench press
165 x 8 x 2
165 x 7 + F

pec deck


Notes

BW 178

Currently top of my EMT class and just started low angle ropes rescue training with a local FD. Woohoo
 
bench press
210 x 8
205 x 8
200 x 8
135 x 15

squat
300 x 5 x 3

parallel grip pull up
25 x 10
bw x 10

barbell curl
pec dec


Notes

BW 178
 
Press
100 x 10 x 10

- 3 minute rests for the first 60 or 70 reps and by the 10th set I was doing 6 minute rest.

- When I was a kid my dad told me a story about how one day, John Grimek got a crazy idea to press 200-lbs for 100 reps. He did it. First with sets of 10 or 15 then by the end doubles and singles. Ever since I heard that I've always wanted to do something similar. I'm no Grimek so I figured 100 x 10 x 10 had a sweet ring to it and was a manageable weight so I put that goal on the back burner for years. I got back from vacation today(Finger Lakes area upstate NY, Watkins Glen and surrounding state parks) and maybe it was the 4 hours in the car or too much coffee and Cracker Barrel but I was in a great mood and just felt like actually doing it tonight. Feels good to cross that off my bucket list, even if it's super light weight. The first 50 reps where no problem, after 70 I started getting wiggly, the last set my shoulders where numb. I know my right shoulder and neck are going to be sore, in a bad way for a while. There will be no constructive pressing for a few weeks.
 
3/24

Squat
315 x 5

- Felt Great to have 3 plates on my back again. So good. A bit high, but IDGAF
 
bench press *first rep paused*
185 x 5 x 4
185 x 10

parallel grip pull up
bw x 10

chin up
bw x 10

pec dec
10 x 3


Notes

BW 177
 
3/31

Squat
325 x 5

- Good depth on reps 1 and 5.

Rack pull
225 x 5

Dragon fly
bw x 4 x 2

Leg extension
10 x 2
 
4/3

bench press
225 x 5

PG pullup
25 x 10
chin up
25 x 10
pullup
bw x 10

pec dec
12 x 3


Notes

My hip/side of leg is a little irritated from what I bet is either the higher squat frequency/volume and/or leg extensions. So I'm a fucking idiot and taking at least a week off from squatting to let it rest. Going back to low volume and low frequency which was bringing the gainz without the painz. Squatting two days a week was working just fine. Way to fuck up a good thing Steve!
 
deadlift
185 x 5
205 x 5
230 x 5 +

bench press
150 x 5
170 x 5
195 x 10
150 x 15

pullup
bw x 10 x 2

dragon fly
bw x 5 x 2


Notes

- I wanna slow progress to a crawl so I stay injury free. I don't care too much about PRs or maximal strength right now. Had to take a week off from lower because my hip started getting hot. Going to give 5/3/1 a shot again. Throw in 2 days of conditioning with 2 days of lifting. We'll see how long this holds my interest lol
 
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