Shartnado Posted November 4, 2022 Share Posted November 4, 2022 Holy crap what a week. Actually, the work week was rather nice for a change. Workout was beast mode, full 5, ending in trapbar today. Monday I was supposed to do 4x8x264 on bench, well that didn't work out, obviously. I started with 2x220, 2x242, 1x253 and 1x259, then got like 6 reps on the first set, probably more like 5, then 2 partials. After that, it got worse, but I ended up doing 7 sets with 264, still not getting near the 32 reps overall, but 20+ anyway. Then 4x253, 6x242, 6x220 and 22x132. There were latpulls and some chest flies with the resistance bands between those sets. Tuesday was more upper body stuff with nothing too heavy or consequential happening. Nice pump, concentrating more on the upper back. Wednesday was squat machine and calves. I did 4 sets of squats, 3 sets were 12 reps, deep, stopping at the bottom on most reps (175, 260, 350) then going down and doing half and quarter reps there with 420, going up to something like 15 "reps". Then the same weights for calves, but in reverse, with 3 sets with 420, with 2 or 3 different foot positions within sets, then one set with each lighter weight. Thursday was going apeshit on the arms and shoulders again with 83 on the EZ bar, 100 on the squatmachine's rack and 74,5 on two dumbells. Same as last week, I did 3 rounds of 12 reps of curls with EZ bar, 15 reps behind the neck OHP with it, then 6, 5 and 5 reps with the squatmachine rack for narrow grip OHP (that felt too hard from the get-go, so after the 3 rounds, I took it back down to 88, like last week), then 10 reps of incline dumbell bench press with the 2x74,5 each round and shrugs with those straight after. After 3 rounds of that I changed it up to hammer curl (12 reps each arm with the 74,5's), EZ Bar with reverse grip for forearms followed by the 15 reps of behind the neck OHP, then 7 reps with 88 narrow grip and did all that for 3 rounds as well. After taking weights off the dumbells, I did one more longer set of incline bench with a pair of 30's and the a set of curls with them as well. Then, it was trapbar. I didn't lift anything standing on th platform this week. I started with 12x140, 7x196, 5x306, 3x416 (without Versas, it may be a record, or close to it), then 2x515, 1x526, 1x537, 1x548 and then off the 4cm platforms, 1, 2, 2 and 1x559 (I failed it off the floor before these). Then shrugs. A set of 8 reps with 438 (which has to be a record for me), then 20+ reps with 328, some 50 reps with both 295 and 218, then close to similar range with the plates while unloading them. I have no idea how much I need to eat and sleep in order to recover from all this, but I'll be going to town on calories, like a middle-aged, mini-Wardlow, starting tonight. 1 Link to comment Share on other sites More sharing options...
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