LOG: BACK TO BARBELL BASICS

[samgraves82]

I gotta little lazy last couple days. I was convinced I caught strep from boss. After last night I think I just got lucky and slept it off on account of all the extra sleep last couple days and the amount of sweat that came out of me last couple nights. I'm ok today tho.
Last night I decided to swap deads for rack pulls because of this sciatica. It's been pretty calm last few days and wanna keep it that way till my physical therapy starts. Didn't go too hard on rack pulls either. Just squeezed out everything I could with 405. Have to admit , I slacked on arm and shoulder training last 2 days too due to the lack of energy. I'm back full bore tomorrow tho.
On a higher note, aside from Monday, for first time ever, I held between 222lb and 226lbs which is fuckin awesome!!! First time I ever looked in mirror and thought "damn I look big rn"



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[samgraves82]

12/8 legs C
Had a pretty damn solid session yesterday. Best the log book and very minimal sciatica pain later. I'm really liking doing the isolation stuff first before the heavy pressing/hack squatting. Feels much better all around. Hopefully it translates to stage cause that's the real test. My energy was still down tho and still is today. If it don't resolve itself soon it may be time for a deload week again. It's only been 7 or 8 weeks but I have pushed hard the last 6 weeks since starting cycle.
Weight is holding 221+ . After all the extra sleeping this weekend , I knew a few of those lbs would come off. 221.7lbs today I think it was .

Seated hams
235x12/4/3 rest pause
165x20

Leg ext
180x19
165x14

Leg press
5pps +5lbps x 18/13

Calves


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[samgraves82]

12/10 push A
Smashed it


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[samgraves82]

Pull yesterday
Went pretty well. Had an old friend join us so got behind on time a bit. Pix from house afterwards. Just not paying attn did str8 sets on pulldowns but I went backwards on them. That bothered me a bit but big jump forward on the DB rows

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[samgraves82]

12/13 legs A
Well my legs haven't been this sore in a good while. Even had some decent quad cramping last night. Those 50-60 rep rest pause sets seemed to do some good last year so I'm putting them back in. Especially since this sciatica started and the popped fibers in other leg and can't squat heavy.
I don't have my log book in here so hopefully memory is right.

GHR extension
60x16/13

Seated hams
170x20

Leg extensions
180x rest pause first set was 17 I think forget the rest

Hack squat
3.5pps x 8
1pps x 25/13/12 I think. 50 total reps

2 sets of calves



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[samgraves82]

Had a pretty good session yesterday. I was running late so had to rush a bit so BB press stayed the same, lost a rep on 2nd set(expected) , but smashed everything else.

On the hammer press I was aggravated and didn't do rest pause but murdered the partials etc on 2 sets. Gotta nasty ass pump too



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[samgraves82]

12/17 pull B
I forgot I didn't update this yesterday. Had a solid day. Smashed the bus for sure. Nice ass back pump too.

Neutral grip pulldown
220x13/5/2+4 rest pause

Landmine row
5x35s +10 x 15/9

Seated cable row neutral grip
190x15/6/3 rest pause

Rev pec deck
120x20
105x17
90x5 drop to 75x5

All kinda curls ain't even track em

I DID NOT expect my abs to light up like this in front relaxed. This lean at 221 is wild to me


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[samgraves82]

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[samgraves82]

1/2 legs A
I just couldn't help myself. That pro squat machine has been calling me for weeks now and I just hate that hack squat we got. You ever go back to a movement machine and then wonder why you ever left it? That's what happened tonight. Didn't even really hit it hard cause my back/sciatica was screaming at me but the pump i got in my quads was phenomenal. Wait till you see the pix, ridiculous!! I gotta consistent training partner now too so I don't have to worry about getting stuck under it. Had no safety latch so if you fail, ur stuck till help comes.

GHR extension
70x17

Seated hams
170x21

Leg extensions
190x20/12/5 rest pause

Dynabody Pro squat
1.5pps x 10
2pps x 10
3pps x 10



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[samgraves82]

1/4/26 push B
Well, got stuck at 7 reps again on flat bench. 3rd time in a row. If it happens 1 more time I'm gonna change something. Made progress on 2nd set though. And rest of work out was successful.


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