LOG: BACK TO BARBELL BASICS

[samgraves82]

your killing that shit man

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Thanks man

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[samgraves82]

11/19 push
Gd gd gd !!! I wanted that 10th rep on flat bench press today. I've hit 9 before but never 10. And I failed 2/3 way up too. Never failed a press there before. I was gonna do a rest pause but on 2md set that BB was pinned to my chest and not moving. Probably not a good idea to do rest pause on flat anyway. I did do the negative after tho. My pressing always suffers when I don't at this gym. It's the same bench and bars not that different. I dunno. I'll get that 10 next time tho damnit!!! The rest was fine I guess. Won't be doin this workout at this gym again tho for a while. I had to do a training session is only reason I did it today. I train and personal train at different gyms mostly. Anyways

Flat BB press
315x9/0 +negative

Hammer incline pin loaded
75x11/4/2 +negative

Incline DB fly (i tried twice now again and I just don't love DB flies)
15s x 21

Weighted stretch DB fly w/25s

Cable laterals no rest/wrote in book then back
12.5x12/10
10x12/10

Smith press
185x6/4/3 +negative

Machine dip
120x11/3/2 +negative

Overhead cable ext
22.5x20/17/16/12 str8 sets 20 sec rest

Tri stretch be on bb like doin bw tri ext



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[samgraves82]

11/20 pull B
I had a pretty solid session. My biceps were pumped AF. Didn't record any sets today tho cause I just needed to train. I like documenting them and saving them on YouTube but I may stop for a while. Or just do my big heavy sets of the day and be done. I dunno.

BB rows
225x13 just regular reps
145x12 pause and squeeze at top

Hammer Hi row
100x10/4/3 rest pause

Mag close grip pulldowns
70x10
50x20 with 1 pause then a hanging stretch at end

Rev pec deck
80x23/20/17 str8 sets
75x20

Machine curls
60x19/13/10 rest pause +15 partials

BB curl
30x26 with 2 pauses and long pause at top



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[samgraves82]

11/23 legs
I had a couple real shitty days and couldn't drag myself to gym yesterday. So Imma day late on legs. Even tho I beat the log book Everytime today it was a shitty day. Looking back at videos, I left at least a couple reps on the table. Unacceptable!!! At least I beat the log book I guess.

Standing hammer strength ham curl
50x12/6/5 +23 partials (forgot partials on first leg but did go back and do em before switching legs)

Hack squat
5pps x 7
3pps x 12

BB front squat(God I suck at these bar was all in my throat)
95x18

DB RDL
80s x 11

Standing calves
90x18/9/8 rest pause



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[samgraves82]

Got off schedule so I just pushed 3 days str8. I am beat up too. I'll be taking 2 rest days instead of 1 and I'll be back on schedule.


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11/25 push 3
Today went much better than I expected. Took a different grip on the t row and thought my reps would go backwards but I actually gained a couple reps. Usually a touch stronger with a neutral grip but not this time I guess. Added weight to pullups too.

T row
4 plates +10lb x 13/9 last rep was ugly

Pull ups
25lbs x 8/4/2 rest pause

Close grip pulldowns
140x13
80x27 no breaks blew last time out of water

DB hang and swing(really got the feel of these and destroyed rear delts!)
40x40/40
35x40

Seated DB curls
30x15/8/6 rest pause set

Rope hammer curl
80x26 +21 partials

And it just hit me now, I didnt do my gd weighted stretches.
Last pix until I hit 200lbs. 3 weeks tops


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[samgraves82]

I totally forgot to post leg session Thursday night. I slept till freaking 10pm and was at gym round midnight or little after. Got push tonight. My new squat shoes made a huge difference!!! Can't believe I ever stopped using them and gave my other ones away.

Seated hams
210x8/4/1 +19; partials rest pause

BB squat
315x10 squat moving up fast. Finally back to better than bench press

Leg press
2.5pps x 30/15/9 rest pause

Stiff leg deadlift
205x12 pause off floor

Standing calves
210xfail didn't count reps 5 sec hold, drop, stretch, concentric

Quad and ham stretch after


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[samgraves82]

12/1 pull 1
Had a pretty damn good session. Happy with the deadlifts more than anything . The video is pretty funny. I forgot a slow negative and damn weighted stretch again. I'm getting better but gotta get it every damn time damnit.

Wide grip pulldowns
170x15/7/4 + negative rest pause

Deadlift
495x5

Seated cable row supinated w/ ez bar
130x15/12/11

Rev pec deck
105x16/10/6

Ez bar curls
55x14/7/4 +2.

DB preacher
10x19/16



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[samgraves82]

12/3 legs B
I'm not sure what the hell I've done to my back but it's been getting a little sore intermittently for a couple weeks now. Sunday it started getting much worse then Monday morning got up to awful stabbing pain in left lower back so I dunno. Doesn't hurt to load it really hence the deadlifts Sunday night, but if I bend over or flex my core suddenly, holy shit!!! For that reason, and to save some time, I did my 20+ rep set on leg press instead of moving to hack squat for it. I got a damn swollen lower arm too out of nowhere. Sunday was with training client, felt a pain and looked down and was shocked at what I saw. Oh well. Was at wrong gym for this workout but made due. Different machines but same movements. Had a client so didn't have time , didn't make time rather, for 2 different gyms cause have my real job too to go to. So total reps are off on test pause sets

Seated hams 1x rest pause
170x11/5/1

Leg press
5pps x 12
3.5 pps x 18
2.5 pps x 23

Glute ham raise(sort of)
45x11/7
BWx11

Seated calves
70xfail/fail + partials

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[samgraves82]

12/5 push B
Holy shit, I finally freaking did it!! Hit 10 reps with 315 on bench press!! I've hit 9 a handful of times but I've chased that 10th for 2 years now. Of course I've been thru 3 preps in that time. Everytime I got back to 9 it was late enough in prep it just had to go or my body just stopped progressing this past summer and reps went backwards. Not a big deal to others I guess but been a secret goal of mine for so long. Just made the whole damn session better.
On my barbell press rest pause sets last 2 weeks I only got 1 or 0 reps on 2nd RP set So i decided to just drop the rest pause and do a back off set with a negative at the end. Got stuck under bar today but it was just 245 so no big deal. Lesson learned tho, raise the safeties up a notch. Anyways,

Flat BB press 1x6-10/1 back off 10-12 + negative
315x10
245x11 +negative

Hammer incline press 1x rest pause 12-15/ 1 back off
2.5 pps x 8/1.5/1 + negative (too big of a jump)
2 pps x 5 (also too heavy first time doin this back off. Shooting for 12-15)

Incline DB fly with band 1x 20+
20 +red band x 16 (wanted 20+. Again, first time trying with band. I hate just DB and cables occupied )

Chest stretch in db fly position

Cable lateral
40x12/10
30x12/10

Smith press 1x rest pause 12-15
155x7/5/3

Rope press down 1x rp 15-20
80x12/6/4 + neg

Cable overhead ext
60x13
50x13 drop set
40x20

I can't believe how steadily I'm gaining weight and staying lean at same time. Gotta calorie sweet spot for the moment it looks like.


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[samgraves82]

12/6/24 pull B
Keeping it short tonight. Good session. Thought bending over more would lower reps on BB row but I ended up in basically same position and went way over reps prescribed.

BB row
225x17/10

Hammer Hi row pin loaded
115x9/4/2 + negative rest pause

Msg close grip pulldowns
70x12
50x21
Weighted stretch

Reverse pec deck
85x28/23/18
80x23

Machine curls
70x20/13/10 +12 partials

BB curls
40x24


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