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Metaldrummer's Journal

October 30th 2023

Dislocates

Bench

Bar x 8
75 x 7
105 x 5
135 x 5
165 x 4

Pin Press from Chest

185 x 2
175 x 2
175 x 2

Reg. Bench
(AMRAP, paused.)

135 x 8 (8rm lol. Probably could've gotten a few more but form would've started breaking.)

Skullcrushers

85 x 5
75 x 7 (This was to failure.)

DB Tricep Extensions

30 x 9 right, x 8 + 1 left

Squats
(Low box for depth gauge.)

75 x 7
105 x 5
135 x 5
175 x 4
205 x 2
205 x 2
195 x 4
135 x 6 (Paused)

Hamstring Curls

135 x 5
155 x 6
175 x 4 + 135 x 4

Leg Extensions

85 x 6?
115 x 8
115 x 8

DB Cheat Curls

45 x 7 right, x 6 + 1 left (Rep max for both arms.)

Reg. DB Curls

40's x 6 + 2

More dislocates

Holy s*** this was not a good squat day. My legs were NOT recovered from Friday. Last time I'm taking 10 goddamn days off.

Body weight: 164 lbs

Total time: About 1 hr 50 mins
 
November 1st 2023

Dislocates

Squats
(Low box for depth gauge.)

75 x 7
105 x 5
135 x 5
175 x 3
205 x 3
225 x 3
250 x 1
260 x 1
205 x 4
135 x 4 (Paused at bottom, loose belt.)

Rack Pulls
(From just bellow knees.)

135 x 5 double overhand
185 x 5? double overhand (Forgot how many lol.)
225 x 4 double overhand
255 x 1 double overhand, x 1 left over, right under
275 x 2 left over, right under
295 x 2 right over, left under
315 x 1 right over, left under
325 x 1 right over, left under
225 x 4 double overhand
135 x 5 double overhand

Hamstring Curls

115 x 8

Leg Extensions

115 x 8

More dislocates

I'm ok with this session. I wouldn't normally do deadlifts and squats the same day which is why I decided to do rack pulls to take some of the legs out.

Body weight: 165.2 lbs

Total time: About 1 hr 30 mins
 
November 3rd 2023

Dislocates

OHP

Bar x 8
75 x 6
95 x 5
115 x 3
115 x 3
115 x 3
105 x 5

DB Shoulder Press

55 x 4
55 x 4

Squats
(Low box for depth gauge.)

75 x 7
105 x 5
135 x 5
175 x 3
205 x 3
225 x 3
225 x 3
225 x 3
195 x 5
135 x 5 + 3 paused (Messing around with stance.)

More dislocates

Apparently today was trips day. Idk, went ok. Also 3rd time squatting this week, so I'm sticking with the everything in 3's theme. Except dumbell shoulder press. Those were 4's. Time to rest for at least 2 days.

Body weight: 165.2 lbs

Total time: About 1 hr 30 mins
 
November 6th 2023

Dislocates

Bench

Bar x 8
75 x 7
105 x 5
135 x 5
165 x 3
185 x 1
195 x 1
160 x 4 + 2 paused

V-Bar Push-downs

130 x 4 (To see what it felt like/warm up.)
150 x 8
170 x 6 (PR? lol)

DB Tricep Extensions

35 x 7 right, x 5 + 2 left
30 x 10 right, x 9 + 1 left

Box Squats
(Paused with 10lb bumper plate on box unless noted.)

75 x 7
105 x 5
135 x 5
175 x 3
195 x 3
205 x 3
205 x 3
205 x 3
195 x 3
185 x 3
185 x 5 (Tng, no plate.)
135 x 5 (No plate, no belt. Paused at bottom.)

DB Cheat Curls

50 x 5 right, x 4 + 1 left

Reg. DB Curls

40's x 7

Leg Extensions

115 x 8

Hamstring Curls

115 x 8

More dislocates

Ok session I guess other than everything feeling a bit more like a grind than a dynamic effort which is why I dropped the weight for squats slightly. Also for some reason my left elbow is starting to feel a bit tendonitisy.

Body weight: 164.2 lbs

Total time: About 1 hr 45 mins
 
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November 8th 2023

Foam rolling and dislocates

Box Squats
(Paused, low box.)

75 x 7
100 x 5
135 x 5
155 x 3
175 x 3
200 x 3 (Tight belt from here.)
200 x 3
195 x 3
185 x 3
185 x 3 (Looser belt.)
155 x 5 (Looser belt.)

Leg Extensions

115 x 8
155 x 8
155 x 8

Hamstring Curls

115 x 8
175 x 6
175 x 5? + 155 x 3

More dislocates and foam rolling

Depth correction day on the low box without a bumper plate and full pause/sit. Was thinking of working up to a max on regular squats today but I decided to work on depth instead, so apparently sometimes I CAN control my ego.
:D


Body weight: 164 lbs

Total time: About 1 hr 10 mins
 
November 10th 2023

Dislocates and foam rolling back/hams

OHP

Bar x 8
75 x 6
95 x 4
115 x 2
130 x 1 (Good solid rep.)
115 x 3
115 x 3

DB Shoulder Press

60's x 2 (Still a bit much after regular OHP. lol)
55 x 4 1/2 (Idk what happened here. lol)
55 x 3

Box Squats
(Low box, TNG.)

75 x 7
105 x 5
135 x 4
175 x 3
205 x 3
225 x 4 (Current 4rm?)
225 x 3
225 x 2 + 1

Rack Pulls
(Just below knee.)

135 x 5 snatch grip
185 x 4 snatch grip
225 x 3 double overhand
255 x 1 double overhand
280 x 2 left over, right under
315 x 1 right over, left under
335 x 1 right over, left under
345 x 1 right over, left under (Current PR for deads/rack pulls. Not sure if I could pull this from the floor or not yet.)
225 x 4 double overhand

More dislocates and foam rolling

I would classify this as a "good" session. Next week I think I'm going to drop squats down to Monday and Wednesday, then see where I'm at on regular deads Friday if all goes according to plan.

Body weight: 164.4 lbs

Total time: About 1 hr 50 mins
 
November 13th 2023

Dislocates and foam rolling back/hams

Bench

Bar x 8
75 x 7
105 x 5
135 x 5
165 x 3 (Paused)
185 x 2
200 x 1 (Current 1rm)
165 x 4 1/2 + 1 (Paused, AMRAP. Failed the 5th rep and then pressed it off the safeties to re-rack. lol)

Skullcrushers
(Inside grip)

80 x 8
80 x 7 + 4 close grip presses

DB Tricep Extensions

35 x 4 right, x 4 left (Tris were pretty much gone at this point. lol)
30 x 8 right, x 7 + 1 left

Box Squats
(Paused)

Bar x 8
75 x 7
105 x 5
135 x 5
175 x 3
195 x 3 (Tight belt from here.)
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
185 x 4
135 x 5 (Slight rock back, loose belt. Just experimenting.)
Bar x 4

DB Curls

40's x 6

More dislocates and foam rolling

Not a bad session. I used 5-10lbs more on my box squats than last week and hit a new current 1rm for bench so I guess I can't complain. lol

Body weight: 164.6 lbs

Total time: About 1 hr 40 mins
 
October 15th 2023

Dislocates and foam rolling back/hams

Squats
(Low box for depth gauge.)

Bar x 6
75 x 6
105 x 5
135 x 4
175 x 3
225 x 3
225 x 3
225 x 3
205 x 4
155 x 5 (Paused, loose belt.)

Dislocates and more foam rolling

Nice little squat workout. I think I judged this pretty well backing off the volume slightly and increasing weight. I'll be curious to see if my squatting 3 times a week pays off. I have a few things in mind as far as upping the weight and maybe finding a max next week. We'll see. lol

Body weight: 165.2 lbs

Total time: About 45 mins
 
November 17th 2023

Dislocates and foam rolling back/hams

OHP

Bar x 8
75 x 6
95 x 4
110 x 3
120 x 3 (Current 3rm?)
120 x 3
115 x 3

DB Shoulder Press

60 x 0 (Yeah that's not happening after standing OHP.)
55 x 3 (Bleh)
50 x 5

Box Squats
(Low box, TNG.)

Bar x 6 (To stretch.)
75 x 5
105 x 5
135 x 5
175 x 3
205 x 3
225 x 4
225 x 3 + 1
185 x 4 (No box.)

Deadlifts

225 x 3 left over, right under
275 x 2 right over, left under
300 x 1 right over, left under
325 x 0 (f***. Broke off the ground to knee level but stalled.)
225 x 6 left over, right under

Hamstring Curls

155 x 8

More dislocates and foam rolling

Not really sure what to make of this session. Increasing my triples in OHP by 5lbs I guess was an improvement. Deads didn't go as well but then again it was after 3 or 4 working sets of squats so, meh.

Body weight: 164 lbs

Total time: About 2 hrs
 
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November 20th 2023

Dislocates

Bench

Bar x 8
75 x 6
105 x 5
135 x 4
175 x 3
175 x 3
175 x 2 + 2 (Failed the third rep somehow so rested a minute or less then got two more.)

Tricep Push-downs

160 x 8
170 x 7
160 x 6

Squats

Bar x 6
75 x 6
105 x 5
135 x 5
175 x 3
205 x 3
205 x 3
205 x 3
155 x 5 (Paused at bottom.)

DB Cheat Curls

50 x 5 right, x 4 + 1 left

DB Tricep Extensions

35's x 7 right, x 6 + 1 left (PR's for this exercise I think.)
30's x 10 right, x 10 left

Reg. DB Curls

45's x 3 (Too heavy after cheat curls and everything else. lol)
40's x 6
40's x 4
Bar x 8

More dislocates and foam rolling

I judged this session about right. I wanted to go easier on squats until Wednesday and hit triples for working sets of bench since I hit a new 1rm last week.

Body weight: 166.4 lbs

Total time: About 1 hr 35 mins
 
November 22nd 2023

Dislocates and foam rolling back/hams

OHP

Bar x 8
75 x 5
95 x 4
115 x 3
115 x 3
110 x 5

DB Shoulder Press

55's x 4

Squats

Bar x 6
75 x 5
105 x 4
135 x 4
175 x 3
205 x 2
225 x 1
255 x 1
275 x 1
275 x 1
275 x 1
155 x 5

Pull-ups

BW x 4 + 1 (Apparently I still suck at these. Probably cuz nothing's ever fresh. lol)

DB Rows

70 x 6
70 x 6

DB Shrugs

65's x 10

More dislocates and foam rolling

I wouldn't have usually done more OHP yet but the gym is closed Thursday and Friday for turkey day. Happy for now to get a new squat max with 10lbs more and better form, so apparently squatting 3x per week has in fact paid off. Now 4 days off to hopefully start sort of fresh Monday and maybe go back to squatting twice a week so I can also focus on other things.

Body weight: 166 lbs

Total time: About 1 hr 35 mins
 
November 27th 2023

Dislocates

Bench

Bar x 8
75 x 6
105 x 5
135 x 5
165 x 3
185 x 1 (Paused)
205 x 0 (Blah. Broke off chest.)
175 x 3
165 x 4

Skullcrushers

80 x 8
80 x 7 (Stopped before failure here.)

Squats

Bar x 6
75 x 6
105 x 5
135 x 4
175 x 3
205 x 3
225 x 5 (New 5rm)
250 x 3 (New 3rm with good depth.)
250 x 2
205 x 6 (AMRAP)
175 x 7 (AMRAP)

Hamstring Curls

155 x 8
175 x 7

Leg Extensions

155 x 8
135 x 7

More dislocates and foam rolling

I guess I got greedy on bench. Thought about trying for 205 again but decided to drop it down and get some more volume instead. Squats went well tho with 2 new rep maxes. I finally feel like my legs are getting stronger.

Body weight: 165.4 lbs

Total time: About 1 hr 50 mins
 
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