Some Nights I Sleep in the Power Rack — TomVZ's Workout Journal

Discussion in 'Workout Journals' started by TomVZ, Apr 28, 2010.

  1. TomVZ
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    TomVZ ATM TV Diner

    Not a great one today
    Beltless highbar: 405x3
    Incline bench: 185x6, 185x6, 185x8
  2. JamesBond
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    JamesBond Chagrinerino of the Chatbox

    woops
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  3. TomVZ
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    TomVZ ATM TV Diner

    Beltless highbar: 405x5
    Overhead press: 185x3, 195x2, 205x0, 205x1
    Barbell curls: 105x10, 105x10, 105x10

    Some more thoughts:
    Since I've hit one squat goal and I'm a long way away from the next, I'll sub one squat session for front squats and get some of that upright core/quad strength going. Since Thursday already subs incline for OHP, I'll put it on Thursday and have that be like an alternate lifts day.

    So right now, loosely:
    Tue: high bar/OHP/curls
    Thu: front squat/incline
    Sun: high bar/OHP/SLDL

    - top set at 405 for high bar
    - 3x3ish starting with 185 for OHP
    - 3x8 double progression at 185 for incline
    - not sure about front squat yet... need to pick a weight I have no risk of failing since it's a riskier lift and I'm in an apartment without safeties
    Last edited: Mar 14, 2017
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  4. TomVZ
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    TomVZ ATM TV Diner

    I'll start front squats with 3-6 sets of doubles at 365, which corresponds to the base session of Russian Squat Routine at a pretty comfortable max.

    Maybe I'll do something like if I hit it comfortably for three weeks, I'll bump up the sets 5lbs. I do want to keep them as unchallenging, solid baseline work to supplement my high bar squatting.
    Last edited: Mar 16, 2017
  5. TomVZ
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    TomVZ ATM TV Diner

    Front squat: 365x2, 365x2, 365x3
    Incline bench: 185x8, 185x8, 185x10
    Poverty pull ups: BWx10, BWx10, BWx10

    Six sets is way too much for me after work, feels like it takes forever. Gonna halve it and see how 3x2 feels for a while. Maybe shift to 3x3 because that's a nice set of numbers.
    Last edited: Mar 16, 2017
  6. TomVZ
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    TomVZ ATM TV Diner

    Beltless highbar: 405x5
    Overhead press: 185x3, 195x3, 135x15
    Floating SLDL: 285x10, 285x10, 285x10
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  7. TomVZ
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    TomVZ ATM TV Diner

    I'm kinda doing grippers again. I'm around the #2 for a single rep level, and screwing around with #1.5 for reps with no real routine/plan.

    I brought my 10lb sledgehammer to my apartment too, gonna do sledgehammer deadlifts and stuff. Lot of fun.

    Might bend nails/steel a bit in the future but it's kind of a pain to buy the metal.
    Last edited: Mar 20, 2017 at 7:00 PM
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  8. gill998
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    gill998 Not a Towel

    I had to google sledgehammer deadlifts. The first result was some nard with a 10 min video that basically summed to you lift the hammer horizontally with coins on the head to make sure you hold it flat and move slow. The internet is actually starting to go backwards.
  9. TomVZ
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    TomVZ ATM TV Diner

    Beltless highbar: 405x5
    Overhead press: 185x3, 185x3, 185x3
    Barbell curls: 110x10, 110x10, 110x10

    Only 10 minutes? That's not really enough time to get into depth on keeping a sledge horizontal. We really are going backwards.

    edit:
    Maybe try to sneak OHP up to 3x4 before moving up 5lbs to 3x3 the next weight? I've been doing 185x3 as a base set and going from there but it's pretty inconsistent (e.g. flat out missing an increase). I can do 3x3 as a base and try for 3x4 or something. Might try it out.
    Last edited: Mar 21, 2017 at 9:52 PM
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  10. TomVZ
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    TomVZ ATM TV Diner

    Front squat: 365x3, 365x3, 365x3

    Split workout, later:
    Incline bench: 195x8, 195x8, 195x8
    Poverty pull ups: BWx10, BWx10, BWx10

    BTW:
    [​IMG]

    A U T I S M
    Last edited: Mar 23, 2017 at 10:03 PM

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