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Metaldrummer's Journal

April 19th 2024

Dislocates and foam rolling back/hams

OHP

Bar x 8
85 x 5
115 x 3
130 x 2
130 x 2
130 x 2
105 x 5 (Technically a drop-set after db shoulders.)

Seated DB Shoulder Press

60's x 4
60's x 4

Goblet Squat Warmup

25 x 4 (Yeah not much of a warm up. lol)

Squats
(Low bar)

Bar x 6
85 x 5
135 x 5
175 x 3
210 x 4
235 x 4
245 x 4
205 x 3 (Paused)

Deadlifts
(All right over, left under unless specified.)

225 x 3 d/o
275 x 1
305 x 1
335 x 1
355 x 0 (Doh)
305 x 3
225 x 6 left over, right under

More dislocates and foam rolling

Yeah this wasn't the smartest session. lol Everything went ok tho other than I keep failing 355.

Body weight: 174.8 lbs

Total time: About 1 hr 50 mins

245 x 4 low bar (Felt like 280 today. lol I thought it was too high but it actually checked out at just breaking parallel.)

 
March 22nd 2024

Dislocates and foam rolling back/hams

Bench

Bar x 8
85 x 6
120 x 4

Working sets. Pretty sure all were paused...

150 x 5
170 x 3
205 x 1 (Probably had another but decided not to grind today.)
195 x 2 (This was supposed to be the 3rd workings set @ 190 x 1 but I decided to make it a back-off set and up it slightly since I didn't get my + rep with 205.)

V-bar Push-downs

150 x7
180 x 7
180 x 7

DB Tricep Extensions
(Not to be confused with African American hair extensions.)

40 x 4 right, x 3 + 1 left (Still a bit too heavy after other stuff I guess. Wish they had 37.5's and 32.5's.)
35 x 8 right, x 7 + 2 left
30 x 14 right, x 12 + 3 left (Still trying to catch up my left side.)

DB Curls

Barbell x 8 (Warm up)
50 x 5 right, x 5 left (Pretty sure this is actually a 5rm. lol)
45 x 6 right, x 5 + 2 left

Barbell Curls

75 x 10 (Back-off set after db's. Pretty much strict.)
Barbell x 14

Goblet Squats

25 x 4, x 4, x 4

Low Bar Squat Practice

95 x 4
95 x 4
95 x 3

More dislocates and foam rolling

Decent bench session although I decided to skip the 2nd rep with 205. Decided that I'll do squats tomorrow so I have one more day to recover from Friday.

Body weight: 176.4 lbs

Total time: About 1 hr 25 mins
 
April 23rd 2024

Dislocates and foam rolling back/hams

Squats
(Low bar)

Bar x 7
95 x 5
135 x 5

185 x 5
220 x 5
245 x 5
255 x 5 (New 5rm f*** it set. Probably could've squeezed out a couple more reps but I wasn't even really supposed to be doing this. ROFL )
135 x 5

Hamstring Curls

175 x 8
175 x 7 + 2
175 x 6 + 3

Leg Extensions

155 x 8
175 x 7 + 2
155 x 8 + 3

OHP Bar x 8

Hang for 40 seconds

More dislocates and foam rolling

I think I'm just now getting used to how low bar should be/feel, so I figured I'd add an extra set of 5 with 10 more lbs. lol Left shoulder is feeling all sorts of torn up rn but I'm choosing to ignore it for now until I can deload.

Body weight: 176.8 lbs

Total time: About 1 hr 15 mins

255 x 5 low bar
 
Thinking of maybe doing a faux meet on the first week of April to see if I can get a new 1rm for my big 3 lifts. So far my numbers are...

Squat: March 2023 195, December 2023 290, March 2024 290, April 2024 305

Bench: March 2023 165, December 2023 200, March 2024 210, April 2024 210

Deadlift: March 2023 265, December 2023 325, March 2024 345, April 2024 345

Goal for first week of April...

Squat: 315 (10lb increase from current 1rm.)
Bench: 215-220 (5-10lb increase from current 1rm.)
Deadlift: 355 (10lb increase from current 1rm.)

I don't think I'm going to worry about OHP for the time being since I finally hit 145. If I can hit my numbers April I'll be pretty close to the strongest I ever was in just a little over a year of training after literally years of not setting foot in the gym. lol I'd still have about 20lbs to go on deadlift and 15-20lbs for bench, but 315 is actually the most I ever bothered squatting. Either way, if it all goes to plan I only need to about double my numbers and I can be elite. ROFL
 
April 24th 2024

Dislocates and foam rolling back/hams

Bench

Bar x 8
85 x 6
110 x 5
135 x 4

155 x 5
175 x 5 (This might be a 5rm tie, I'm not sure.)
155 x 5

OHP

85 x 5

115 x 5
105 x 5
105 x 5

Low Bar Squat Practice
(Thumbless grip)

105 x 4
105 x 4
105 x 4

More dislocates and foam rolling

Purposefully overtraining a bit this week. Next week I'm not doing any upper body until Wednesday which will just be DE Bench 8 x 3 @ probably 135 because technically it's supposed to be a deload week for bench at least. Friday will be OHP again, squat, maybe some deadlifts and back accessories since I'm not deadlifting next week either. I also won't train until Tuesday for my last heavy squat day before my mock meet and then I'll try to give me self a little bit of a recuperation window. lol

Body weight: 177 lbs (Pretty empty here food and gut wise so it looks like I'm hanging onto some weight which I'm fine with rn. lol)

Total time: 50 mins

105 x 4 (Low bar thumbless practice.)

 
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April 26th 2024

Dislocates and foam rolling back/hams

OHP

Bar x 8
85 x 5
110 x 4
135 x 2
135 x 2 (Not sure if this a 2nd set 2rm.)
130 x 2

Seated DB Shoulder Press

65's x 0 (Nope. lol)
60's x 4
60's x 4

Squats

95 x 6
135 x 5
205 x 4
225 x 4

Deadlifts

225 x 3 d/o
275 x 0 d/o (Broke it off the floor but my double overhand grip isn't quite that strong yet. lol)
275 x 1 left over, right under
315 x 1 right over, left under
345 x 1 right over, left under (1rm tie)
345 x 1 left over , right under (Cool)
285 x 5 right over, left under + 1 left over, right under (Hold at top)
225 x 3 or 4? d/o

Pull-ups

BW x 3, x 3

Assisted Pull-ups
(Wide grip)

8 Setting x 4
10 Setting x 6 + 4

DB Rows

75 x 6 right, x 6 left
75 x 5 + 2 right, x 5 + 2 left

DB Shrugs

70's x 10
65's x 11 + 4

Hang for 20 + 10 seconds

More dislocates and foam rolling

Apparently I should've gone for 355 today but oh well. lol Maybe I'll try for 360 in 2 weeks. Shoulders went ok especially considering I just did OHP and bench Wednesday. Now for a 3 days weekend, and my last heavy squat session Tuesday before I do my mock meet.

Body weight: 175.8 lbs

Total time: About 1 hr 50 mins
 
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