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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[samgraves82]

Gotta little behind here with the lady over.
12/21 pull B


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12/23 legs
Pretty solid session here. Got rid of the front squat cause it's just not doing it for me aka I'm really bad at em. Added in some "good girls" at the end to try to start filling in that inner thigh gap. It's past time !! My damn legs were shaking with just 90 freaking pounds. Left out the DB RDL cause of my back. Hopefully it'll be back right soon.

Standing hams 1x rp
60x9/4/2 +22 partials

Hack squat
5pps x 8
2.5pps x 15(2nd set needs to be 20+)

Leg ext 1x rest pause
60x16/9/6

Adductor
90x20




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