LOG: BACK TO BARBELL BASICS

[samgraves82]

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


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[samgraves82]

I've been absent couple days. Just tryna keep my life together it seems like. At least the gyms going well.


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[samgraves82]

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


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[samgraves82]

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



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[samgraves82]

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



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[samgraves82]

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



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