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+--- Thread: LOG: BACK TO BARBELL BASICS (/showthread.php?tid=34)
LOG: BACK TO BARBELL BASICS - samgraves82 - 12-09-2024
12/8 legs
Got lazy and didn't post last night. Boy I have t been in that hack squat for a heavy set in a while and boy did I mess up. Didn't have my old log book with me and I thought I remembered the right weight but not was in wrong
I got 2 reps on first set and failed on 3rd and had to crawl out. I figured I wouldn't get it but I was being hard headed. The rest went really well tho. I gotta get more extra in and add adductors. After this "training cycle" Imma switch out a couple things. Standing hams(used leg ext cause this gym don't have standing downstairs and upstairs was closed. )
60x13/7/5 rest pause
Hack squat
4pps +35 x 2
3pps +35 x 10
Front squat (I'm done trying this)
100x10
DB RDL
80x13 (3 count pause)
Standing calves
230x17/8/5 rest pause
![[Image: 9c361bd2e48b040349059d32e7ada4e7.jpg]](https://uploads.tapatalk-cdn.com/20241209/9c361bd2e48b040349059d32e7ada4e7.jpg)
![[Image: f400fbabcf74fee86d99ed58491b6c9d.jpg]](https://uploads.tapatalk-cdn.com/20241209/f400fbabcf74fee86d99ed58491b6c9d.jpg)
![[Image: 70495c4effbec9ae02bba9b26eac390e.jpg]](https://uploads.tapatalk-cdn.com/20241209/70495c4effbec9ae02bba9b26eac390e.jpg)
![[Image: f56b7b79a53c2ac34aaff1fed21aa2db.jpg]](https://uploads.tapatalk-cdn.com/20241209/f56b7b79a53c2ac34aaff1fed21aa2db.jpg)
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LOG: BACK TO BARBELL BASICS - samgraves82 - 12-11-2024
I've been absent couple days. Just tryna keep my life together it seems like. At least the gyms going well.
![[Image: 894f7be4ab6b36fcdf3e10db44aa6b2b.jpg]](https://uploads.tapatalk-cdn.com/20241212/894f7be4ab6b36fcdf3e10db44aa6b2b.jpg)
![[Image: 95a627dee183873f8c3c97aebae7f1bc.jpg]](https://uploads.tapatalk-cdn.com/20241212/95a627dee183873f8c3c97aebae7f1bc.jpg)
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LOG: BACK TO BARBELL BASICS - samgraves82 - 12-15-2024
12/15 push A
Totally shit the bed on barbell presses tonight. I assume cause my head was down the road somewhere. The rest of the session went good tho. Gotta stupid chest pump tho!!! Only got 3 reps with 305 so on the fly just dropped to 275 and got 5 more on the drop set.
25° incline press
305x3 drop set to 275x5 plus negative
235x8
Flat hammer strength rest pause
2.5 pps x 9/2/1(cheated up the 2nd rep) plus negative
Hi pulley fly
40x35 + partials
Weighted stretch w/ 30lb DB in fly position
DB laterals
30x28 + partials drop set to
20x20
Pro squat shoulder press rest pause
50x13/6/3
Smith close grip bench press rest pause
145x15/7/4
Rope press down (plan says freestyle)
All sets to fail with 70,60,50,40,30,20,30
Tricep stretch on the dip station with body weight
![[Image: 0e67f533ce9d925229be19c43cd1c723.jpg]](https://uploads.tapatalk-cdn.com/20241216/0e67f533ce9d925229be19c43cd1c723.jpg)
![[Image: 0f0d27dfd739019506efc440bfc661ed.jpg]](https://uploads.tapatalk-cdn.com/20241216/0f0d27dfd739019506efc440bfc661ed.jpg)
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LOG: BACK TO BARBELL BASICS - samgraves82 - 12-17-2024
12/16 pull
Done went and messed up my back again. I'm not sure how laying in bed for a whole day can make one specific part of lower back/spine hrt this was but it does. Both times now it's been after a push day and laying in bed all day the next day. I've switched how I'm falling asleep too. So needless to say I couldn't deadlift yesterday. Last time I was able to but I was fine with just the bar but I twisted wrong way loading a 45 plate and holy fuck. Could t break 135 off the floor. So I just moved on.
Ez bar pulldown supinated
90x10/5/3 RP
Deadlift
xxx xx
Seated cable row
120x15/10/7 RP
Rear delt cable fly
12.5x17/13/7 RP
Ez bar curls
60x14/8/4+2 cheats RP
DB preacher curls
12x18
![[Image: 76c027d007303c072204ca458d4dee4e.jpg]](https://uploads.tapatalk-cdn.com/20241218/76c027d007303c072204ca458d4dee4e.jpg)
![[Image: cb8eed128f8cba10d3dd9f3f4c5e0661.jpg]](https://uploads.tapatalk-cdn.com/20241218/cb8eed128f8cba10d3dd9f3f4c5e0661.jpg)
![[Image: d6a3bf31fa1035328ed403a914b62b8e.jpg]](https://uploads.tapatalk-cdn.com/20241218/d6a3bf31fa1035328ed403a914b62b8e.jpg)
![[Image: 8a444a34894cc574c8f5115473d9eb3c.jpg]](https://uploads.tapatalk-cdn.com/20241218/8a444a34894cc574c8f5115473d9eb3c.jpg)
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LOG: BACK TO BARBELL BASICS - samgraves82 - 12-19-2024
12/18 legs
Didn't really try to push the leg press today cause of my back. It's doin much better and wanna keep it that way. Push back up next time. I did match the log book tho so didn't go backwards. Did my widow maker on leg ext instead of hack too. Think I may keep doing that actually. Gotta pretty decent pump too!!
Seated ham curl 1x rp
225x11/4/1 +13 partial
Pivot leg press
6pps x 12
5pps +10lbs x 21
Leg extensions very nice tempo here
75x23
GHR sort of I was very careful with these
35x20/20
BW x 20
![[Image: 742012a010e08579f3990aeb9974a4fe.jpg]](https://uploads.tapatalk-cdn.com/20241219/742012a010e08579f3990aeb9974a4fe.jpg)
![[Image: ff1149b0c27077beea4df29c8bf299f5.jpg]](https://uploads.tapatalk-cdn.com/20241219/ff1149b0c27077beea4df29c8bf299f5.jpg)
![[Image: 54cf45732f607a718f4ad99de52ae5d6.jpg]](https://uploads.tapatalk-cdn.com/20241219/54cf45732f607a718f4ad99de52ae5d6.jpg)
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LOG: BACK TO BARBELL BASICS - samgraves82 - 12-20-2024
12/20 push B
Today was pretty damn solid day. Taking it easy on leg press other day and on pull day with the 2 days off helped a lot cause I was starting to get a little beat up. I felt good today tho. Happy with bench press and switched the hammer incline with the dynabody standing press. Never gave that thing a real chance so Imma ride it out for about 8 weeks just to see how it goes. It felt pretty nice today. I'll call it standing incline in log.
Bench press
325x7
245x12 + negative
Standing incline 1x rp set
2pps x 8/4/3 +negative
Incline cable fly
50x12
40x16(widow maker but couldn't get to 20)
Cable lateral not rest between sets
40x12/12
30x12/10
Smith press 1x rest pause
160x7/5/3
Str8 bar pressdowns 1x rest pause
80x12/8/4
![[Image: ac439ced30b7ef3d828a98b28a72ce62.jpg]](https://uploads.tapatalk-cdn.com/20241221/ac439ced30b7ef3d828a98b28a72ce62.jpg)
![[Image: 95db1c72f343a8cbacb6a86b7cfc765a.jpg]](https://uploads.tapatalk-cdn.com/20241221/95db1c72f343a8cbacb6a86b7cfc765a.jpg)
![[Image: 93ad396bf8b37fe5e44cc9afe98cd37e.jpg]](https://uploads.tapatalk-cdn.com/20241221/93ad396bf8b37fe5e44cc9afe98cd37e.jpg)
![[Image: f294a9ff13734a0a9d736f0ebb338078.jpg]](https://uploads.tapatalk-cdn.com/20241221/f294a9ff13734a0a9d736f0ebb338078.jpg)
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