Metaldrummer's Journal

[metaldrummer]

December 9th 2023

Dislocates and foam rolling back/hams

OHP

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

Squats

Bar x 6
75 x 5
105 x 5
135 x 4
175 x 3
210 x 2
230 x 2
250 x 3
250 x 3 (New rep max for second set of this weight.)
265 x 2 (New 2rm)
245 x 3
185 x 5
Bar x 6

DB Cheat Curls

50 x 4 right, x 4 left
45 x 5 right, x 4 + 1 left

Reg. DB Curls

40's x 5 negative on last rep

Pull-ups

BW x 4 + 2

DB Tricep Extensions

30 x 8 right, x 8 left

More dislocates and foam rolling

Not too bad considering I was running a fever a day or two ago and have bronchitis. lol This session was also about 5 hrs earlier than when I usually train since the gym closes early on Saturday. I was originally going to do 3 x 3 with 250, but I felt like it was moving fairly well so decided to ramp it up to 265 for one of the sets. Either way I got pretty much everything done that I wanted to this week, it was just a day late.

Body weight: 168 lbs

Total time: About 1 hr 50 mins

250 x 3

December 9, 2023

youtube.com

265 x 2

December 9, 2023

youtube.com

 

[T_M]

Strong work MD!

 

[metaldrummer]

Strong work MD!

Thx. Fortunately I don't feel any worse today. Lol

 

[metaldrummer]

December 11th 2023

Dislocates and foam rolling back/hams

Bench

Bar x 8
65 x 7
95 x 5
120 x 4
150 x 3
170 x 2 (Paused)
190 x 1 (Quick pause)
205 x 0 (f***... Sooo close.)
205 x 1 (Assisted. Spotter helped me a little too much but oh well.)
175 x 3 (Quick pauses)

V-bar Push-downs

140 x 5
180 x 5
180 x 6

DB Tricep Extensions

35 x 7 + 2 right, x 6 + 3 left
30 x 14 right, x 12 + 2 left (Rep PR)

Box Squats
(Low box)

Bar x 6
75 x 5
105 x 5
135 x 4
175 x 3
205 x 3
215 x 3 (New 3rm for this exercise.)
225 x 3 (New 3rm for this exercise, again. lol)
225 x 3
185 x 4 (1-2 second pause.)
Bar x 6

Reg. DB Curls

40's x 6
Bar x 10

Leg Extensions

135 x 8
155 x 11 + 5

Supersetted with...

Hamstring Curls

155 x 8
195 x 5 + 155 x 5

More dislocates and foam rolling

Good session besides failing at 205 again on bench. I got it well off the chest but I couldn't get through the sticking point. I probably shouldn't have gone for a max today since I'm still sick and did OHP a day ago, but whatever. lol I think I'll have it within a week or so. Squats went well, and 225 is the most I've done off the low box since I started training again. I think I had done 225 x 3 for a set of box squats a while back, but it would've been too high because I was putting a 15lb bumper plate on the box.

Body weight: 167.8 lbs

Total time: About 2 hrs

 

[metaldrummer]

December 14th 2023

Foam rolling and dislocates

Squats

Bar x 6
85 x 6
115 x 4
145 x 4
185 x 3
210 x3
235 x 3
255 x 2
255 x 2
255 x 2 (Technically a set max with this weight. I hit 255 x 3 a while back but I don't think it was to depth and it was only for one set.)
225 x 6 (New 6rm. Probably had another 2 if I had to. lol)
135 x 4 (Beltless, paused for 1-2 seconds at bottom.)
Bar x 6 (Paused for 2-3 seconds at bottom.)

More dislocates and foam rolling

I wanted 3 x 3 with 255, but everything felt heavy today. Still a good session, and I got a new 6rm with 225. Probably won't squat heavy again until Wednesday when I may go for a new 1rm.

Body weight: 166.4 lbs

Total time: About 55 mins

Last set of 255 x 2. I can tell I was running out of steam, but I definitely sank the reps today. I think I might've actually gone deeper than I needed to, but probably not a bad thing once in a while. I also just noticed that Saturday should've said 250, not 255 for two of my working sets of squats.

December 14, 2023

www.youtube.com

 

[metaldrummer]

December 15th 2023

Dislocates and foam rolling back/hams

OHP Warm-up

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

Seated DB Shoulder Press

55's x 5
55's x 4
55's x 4 1/2 (Oops)

OHP
(Back off set)

105 x 4 (Meh)

Deadlifts

135 x 5 d/o (Double overhand)
185 x 4 d/o
225 x 3 d/o
255 x 1 d/o + 1 left over, right under (Lost grip on d/o again. )
275 x 2 right over, left under
290 x 3 right over, left under (Was only planning 2 reps, so new 3rm.)
275 x 3 left over, right under
225 x 3 d/o + 5 right over, left under
135 x 5 snatch grip

Pull-ups

BW x 4 + 2

Assisted Pull-ups

8 Setting x 5
9 Setting x 5 + 3

DB Shrugs

65's x 10
65's x 10

More dislocates and foam rolling

Yeah IDK. Nothing feeling really great today besides hitting 290 dead for 3. That felt decent. I think I'm gonna take about 4 days off from anything heavy because everything is currently feeling beat up. I'm thinking of treating Monday as a deload day with bench and squat and then hit max squat Wednesday.

Body weight: 166 lbs

Total time: About 1 hr 50 mins

 

[metaldrummer]

December 18th 2023

Dislocates and foam rolling back/hams

Bench

Bar x 8
75 x 6
90 x 5 (45%
115 x 5 (55%)
135 x 5 (65%)

Squats

Bar x 8?
75 x 6
100 x 5
125 x 5 (45%)
155 x 5 (55%)
175 x 5 (65%)
135 x 4 (Paused)
Bar x 6 (Paused)

More dislocates and foam rolling

Decided to do a bit of a deload session. I used the 5 3 1 recommendation but upped it by 5 %. Still planning on finding a new squat max at some point this week, but I'm not sure when because everything's feeling a bit beat up currently.

Body weight: 166.8 lbs

Total time: About 50 mins

 

[metaldrummer]

December 21st 2023

Dislocates and foam rolling back/hams

ME Squats

Bar x 6
75 x 6
135 x 4
160 x 3 (Misload. Was supposed to be 175.)
210 x 2
240 x 1
265 x 1
290 x 1
295 x 1 (I don't think I had another 10lbs here. lol)
250 x 3 (Back-off set.)
135 x 4 (Pause/stretch at the bottom set.)

More dislocates and foam rolling

This went about as well as it could've especially how I've been feeling battling this damn bronchitis. lol

Body weight: 166.8 lbs

Total time: About 55 mins

290
(Good depth I think.)

290

youtube.com

295
( Felt this was a bit high.)

295

www.youtube.com

But in contrast...

October 16th 2023

Box Squats
(Low box for depth gauge.)

280 x 0 (f***. First time I've failed squats since I started working out again.

)

So mentally I can check that monkey off of my back now, literally.

 

[metaldrummer]

I accidentally posted 295 as both 295 and 290... Time to edit vids again.

 

[metaldrummer]

December 22nd 2023

Dislocates and foam rolling back/hams

Bench

Bar x 8
75 x 6
105 x 5
135 x 5
175 x 3
185 x 3 (Tied for 3rm)
165 x 4

OHP

Bar x 8
75 x 5
105 x 3
120 x 3
120 x 3
120 x 3
120 x 3 (Set PR for this weight.)

Pull-ups

BW x 5 (Tied for rep max. lol)
BW x 5 + 2

V-bar Push-downs

160 x 7
160 x 7 + 2

DB Cheat Curls

Bar x 8 (Warm-up)
50 x 5 right, x 3 + 2 left (Something's causing me to lose strength in my left arm. )
Bar x 6
45 x 4 right, x 4 left (Bleh)

Reg. DB Curls

40's x 5 + 2
35's x 7

DB Tricep Extensions

35 x 7 right, x 5 + 2 left

More dislocates and foam rolling

Decided to combine bench and OHP since the gym will be effectively closed for 3 days. Not sure what's going on with my left arm... Right arm felt strong enough with db curls, but I feel like something is causing me to lose strength in the left and it's pissing me off. Not sure if it's tendonitis or what,

Body weight: 166.4 lbs

Total time: About 1 hr 45 mins

 

[metaldrummer]

New Year's Resolutions

Current Goal

Bench: 200 ---> 240 (40 lb increase)
Squat: 290 ---> 320 (30 lb increase)
Deadlift: 325 ---> 380 (55 lb increase)
OHP: 140 ---> 160 (20 lb increase)

Would like to do this in maybe 8 months or less, then I will have surpassed my all time PB's at a slightly lighter weight and greater age lol. I think bench and deadlift will be the hardest. Squat I'm nearly there already.

 

[metaldrummer]

December 26th 2023

Dislocates and foam rolling back/hams

Bench

Bar x 8
75 x 6
105 x 5
135 x 5
175 x 3
175 x 3
175 x 3
155 x 6 (Tie for 6rm? Paused.)

DB Tricep Extensions

35 x 7 right, x 6 + 1 left
35 x 6 right, x 5 + 1 left
30 x 12 right, x 12 left

DB Curls
(Don't ask.)

25's x 6
25's x 6
50 x 3 right, x 3 left
45 x 3 right, x 3 left
40 x 5 right, x 5 left
40 x 6 right, x 6 left

35's x 8

Squats

Bar x 8
75 x 6
105 x 4
135 x 4
175 x 3
215 x 2
245 x 2
255 x 3 (New 3rm)
255 x 3
255 x 3 (Rep max and set max.)
205 x 6 (Tie for 6rm? Not sure.)

More dislocates and foam rolling

Got all my reps and a new rep and set max for squats so I can't complain. Curls are all over the place while I figure out how to deal with whatever's going on in my left arm. I could do more reps on the right but I want to make sure everything's even. Thursday will be a DE squat day, and Friday OHP and deadlift.

Body weight: 166 lbs

Total time: About 1hr 45 mins

Last set of 255 x 3. Last rep was a bit rough but I got it...

December 26, 2023

www.youtube.com

 

[metaldrummer]

December 28th 2023

Dislocates and foam rolling back/hams

Squats

Bar x 8
75 x 6
105 x 5
135 x 4
175 x 4
175 x 4
175 x 4
175 x 4
135 x 5
Bar x 6

More dislocates and foam rolling

Light sessions today. My lower back is feeling a bit jacked up. lol

Body weight: 166.8 lbs

Total time: About 35 mins

 

[metaldrummer]

December 29th 2023

Dislocates and foam rolling back/hams

OHP

Bar x 8
75 x 5
95 x 4
115 x 3
130 x 1
145 x 0 (Yeah not happening today.)
120 x 3 (Bleh)

Seated DB Shoulder Press

55's x 5
55's x 5 (Set PR? Don't really care.)

Deadlifts

135 x 5 d/o (Double overhand)
185 x 4 d/o
225 x 3 d/o
275 x 1 left over, right under
315 x 1 right over, left under
345 x 0 (Pretty close but stalled at knees.)
295 x 3 left over, right under (New 3rm)
245 x 6 right over, left under (New 6rm)
135 x 5 snatch grip

Pull-ups

BW x 5

Assisted Pull-ups

7 Setting x 5
8 Setting x 5

DB Rows

70 x 7
70 x 5

More dislocates and foam rolling

New 3rm for deads by 5lbs but failed 345. Broke it to my knees but just didn't have enough speed. Feels like I'm a ways off from 145 for OHP. Maybe because everything's just too beat up and tired today. Woke up early and couldn't get back to sleep, plus I'm having some back issues.

Body weight: 165.4 lbs (Weight's dropping a bit for some reason.)

Total time: About 1 hr 45 mins

 

[metaldrummer]

December 30th 2023

DB Curls

25's x 6
24's x 6
44.5 x 5 right, x 5 left
39.5 x 6 right, x 6 left
39.5 x 6 right, x 6 left

29.5's x 10

DB Tricep Extensions

34.5 x 8 right, x 8 left
29.5 x 12 + 4 right, 12 + 4 left

Body weight: 166.2 lbs

Decided to do another arm workout today... I'm probably going to keep doing arms twice a week with an extra workout at home so I can really target my biceps without worrying about a bunch of other lifts. If the weights seem weird it's because the adjustable handles are about 4.5lbs. lol Back actually feels better today than yesterday which doesn't make a whole lot of sense considering I did max deads yesterday, but I'll take it. lol I'll most likely do foam rolling later.

Total time: About 45 mins

 

[metaldrummer]

January 2nd 2024

Dislocates and foam rolling back/hams

Bench

Bar x 8
75 x 6
105 x 5
135 x 4
160 x 2
185 x 1 (Paused)
205 x 1 (Tng? New 1rm.)
175 x 4 (Paused, new 4rm.)

Squats

Bar x 6
75 x 6
135 x 5
175 x 3
225 x 4
265 x 3 (New 3rm)
265 x 3 (New set max.)
245 x 4 (New 4rm)
205 x 6
Bar x 6, x 6 (Idk. lol)

Front squats Bar x 6 (Someone was showing me correct form for this. lol)

Skullcrushers

85 x 6
80 x 7

DB Tricep Extensions

35 x 5 right, x 5 left
30 x 10 right, x 10 left
30 x 10 right, x 10 left

Barbell Curls

Bar x 8
85 x 7
85 x 5 + 2

DB Curls

45 x 5 right, x 4 + 1 left
40 x 7 right, x 5 + 2 left

Leg Extensions

115 x 8
155 x 8

Hamstring Curls

155 x 8
175 x 8

More dislocates and foam rolling

I would classify this as a good session. lol Pretty much hit all of my reps. I sort of wish I had gone for 210 on bench but I decided to do a drop set instead. 215 shouldn't be far off either way.

Body weight: 166.4 lbs

Total time: About 2 hrs

 

[metaldrummer]

January 5th 2024

Dislocates and foam rolling back/hams

OHP

Bar x 8
80 x 5
115 x 3
130 x 2
130 x 2
130 x 2
115 x 4

Seated DB Shoulder Press

55's x 5
55's x 5

Back-off set: 95 x 6 (Barbell)

Squats

Bar x 8
95 x 6
135 x 5
185 x 4
185 x 4
185 x 4
185 x 5
135 x 5 (Paused, belt-less.)
Bar x 6

Pull-ups

BW x 5
BW x 4 + 2

Assisted Pull-ups

7 Setting x 4 (Bleh)
9 Setting x 6

DB Rows

70 x 6 right, x 6 left
65 x 7 right, x 7 left

DB Shrugs

65's x 10
65's x 10

Static hang for about 12 seconds

More dislocates and foam rolling

Heavy (for me lol) shoulder/light squat day. I'm actually fairly happy with how shoulders went. The last time I could really say that would be when I hit 140 max about a month ago. Pull-ups are still problematic. I think I might need to do them on a different day when everything isn't already fatigued, but that's sort of all the time. lol

Body weight: 166.8 lbs

Total time: About 1 hr 45 mins

 

[metaldrummer]

January 8th 2024

Dislocates and foam rolling back/hams

Bench

Bar x 8
75 x 6
105 x 5
135 x 4
165 x 2 (Paused)
190 x 1 (Paused)
210 x 0 (Broke off chest but not today.)

Pin Press
(From about 1/2 inch from chest. Slowish negative back down.)

205 x 1
205 x 1
205 x 1

Skullcrushers

85 x 7?
80 x 9 (9rm lol)

Barbell Curls

90 x 6 (Current 6rm)
90 x 5 + 2

DB Tricep Extensions

35 x 8 right, x 6 + 2 left
30 x 12 right, x 12 left

Squats

Bar x 6
75 x 6
135 x 5
175 x 3
215 x 2
245 x 2
275 x 2 (Current 2rm)
275 x 2
275 x 2 (Current set max with current 2rm. )
225 x 5
Bar x 6

DB Curls

45 x 6 right, x 6 left
40 x 6 right, x 6 left

More dislocates and foam rolling

Got greedy on bench I guess, but I still put a fair amount of work in. I probably went a bit too heavy for squats today also but that turned out better as usual. lol

Body weight: 166.2 lbs

Total time: About 2 hrs

First set 275 x 2

January 8, 2024

275 x 2 first set

www.youtube.com

Second set 275 x 2

January 8, 2024

275 x 2 second set

www.youtube.com

I'm pretty happy about depth overall. I feel like the first set of 275 was good, but the second rep of the second set might have been a bit high. I was definitely redlining it today tho as far as what strength I had or didn't. lol Third set I recorded but somehow managed to set the camera setting the wrong way.

 

[metaldrummer]

January 10th 2024

Dislocates and foam rolling back/hams

Squats

Bar x 8
85 x 6
135 x 5
175 x 3
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
135 x 5
Bar x 6

Pull-ups

BW x 3 + 2 (Yeah, arms are too beat up rn.)

More dislocates and foam rolling

Idk what this was technically lol, just wanted to get things moving after a pretty max effort Monday. Back and knees are actually feeling fairly ok today but my arms and shoulders are definitely not recovered from Monday, which I think is why I always more or less suck at pull-ups.

Body weight: 168.2 lbs

Total time: About 40 mins

 

[metaldrummer]

January 12th 2023

Dislocates and foam rolling back/hams

OHP

Bar x 8
75 x 6
95 x 4
115 x 2
145 x 0 (Closer but no cigar.)
125 x 3 (Current 3rm? I can't remember.)
125 x 3
125 x 2 + 2

Seated DB Shoulder Press

55's x 5
55's x 4 + 3

Deadlifts

135 x 5 d/o (Double overhand)
185 x 4 d/o
225 x 3 d/o
275 x 1 left over, right under
315 x 1 right over, left under
345 x 1 right over, left under (New 1rm. 30lbs away from my all time PB.)
300 x 3 left over, right under (New 3rm)
275 x 5 right over, left under (New 5rm)
155 x 5 snatch grip

Pull-ups

BW x 4 + 2

Assisted Pull-ups

9 Setting x 6
9 Setting x 6

More dislocates and foam rolling

Finally got 345 dead. I was close to hitching but I think it just slowed down on my thighs. Either way it was well locked out so I'm counting it for now, and that's only 30lbs away from my all time PB. Also managed to increase my back-off set by 5lbs again so I can't complain. OHP went ok, but I mis-loaded the bar to 125 instead of 130. I thought I was feeling stronger with 130 but it's because it was 5lbs off.

Body weight: 168.4 lbs

Total time: About 1 hr 45 mins