metaldrummer
Level 6 Valued Member
Apparently I'm doing a bit of a deload. Gym isn't opening until maybe Wednesday. If I lived in Canada it would probably still be open.
Metaldrummer's Journal
- Thread starter metaldrummer
- Start date
metaldrummer
Level 6 Valued Member
metaldrummer
Level 6 Valued Member
This sucks. Been without power now for like 27 hours. Apparently a transformer toppled over. We're also supposed to boil our water cuz the treatment place lost power. Gym's been closed all week. For anyone interested look up Oregon ice storm or something like that. Starting to lose it. 
Luis T. Gonzalez
Level 7 Valued Member
Hope you have a generator! Our last storm that took out power lasted about 7 or 8 days. And generators sold out in the first couple hours. I got fortunate cause I woke up that morning and bought one before that week began.This sucks. Been without power now for like 27 hours. Apparently a transformer toppled over. We're also supposed to boil our water cuz the treatment place lost power. Gym's been closed all week. For anyone interested look up Oregon ice storm or something like that. Starting to lose it.
Luis T. Gonzalez
Level 7 Valued Member
You could always find this guy and play hockey? Haha
metaldrummer
Level 6 Valued Member
Nope, we're all totally unprepared for any catastrophe here for the most part. Not that I can really do anything either being a broke bum, but even when we get a few inches of snow here typically everyone acts like it's hurricane Katrina. I can't help but wonder if some of these things will make people see the problems with relying solely on electrical, but I know that most Oregon voters are to brainwashed to do anything other than vote for their favorite party. /rant
metaldrummer
Level 6 Valued Member
Haven't done that but I did fill up 3 coolers with ice from outside to throw in the freezer in hopes of saving my meat that had started thawing out. I'm pretty sure that counts as GPP.
metaldrummer
Level 6 Valued Member
January 22nd 2024
Dislocates and foam rolling back/hams
Bench
Bar x 8
75 x 6
105 x 5
135 x 5
165 x 2 (Paused)
185 x 1 (Paused)
200 x 1 (TNG)
165 x 4 (Paused)
OHP
Bar x 8
95 x 3
125 x 3
125 x 2
105 x 6
Squats
Bar x 6 + 4
85 x 5
135 x 5
175 x 3 (Forgot belt lol.)
215 x 2
250 x 1
275 x 1 (Good depth.)
285 x 1 (A bit high.)
245 x 3
185 x 8
135 x 4 (1-2 second pause at bottom.)
Skullcrushers
80 x 6
75 x 8
Barbell Curls
Bar x 8
90 x 5
85 x 6
DB Tricep Extensions
(Added an extra rep on my left side since that's my weaker side.)
35 x 7 right, x 5 + 3 left
30 x 12 right, x 9 + 4 left
DB Curls
(Added an extra rep on my left side since that's my weaker side.)
45 x 5 right, x 4 + 2 left
40 x 7 right, x 5 + 3 left
Barbell x 10
More dislocates and foam rolling
Back to work... This went about as well as it could've considering I had 9 days off from training thx to the stupid ice storm/power outage. It was actually 11 days I went without squatting which is just totally unacceptable. At least this time it wasn't my fault, but it didn't make me feel any better. I was originally thinking I was going to have to go less weight more volume this session, but I decided to do less volume more weight instead. lol
Body weight: 166.4 lbs
Total time: About 2 hrs 35 mins
First set 275 x 1 (Good depth)
285 x 1 (Slightly high)
www.youtube.com
Dislocates and foam rolling back/hams
Bench
Bar x 8
75 x 6
105 x 5
135 x 5
165 x 2 (Paused)
185 x 1 (Paused)
200 x 1 (TNG)
165 x 4 (Paused)
OHP
Bar x 8
95 x 3
125 x 3
125 x 2
105 x 6
Squats
Bar x 6 + 4
85 x 5
135 x 5
175 x 3 (Forgot belt lol.)
215 x 2
250 x 1
275 x 1 (Good depth.)
285 x 1 (A bit high.)
245 x 3
185 x 8
135 x 4 (1-2 second pause at bottom.)
Skullcrushers
80 x 6
75 x 8
Barbell Curls
Bar x 8
90 x 5
85 x 6
DB Tricep Extensions
(Added an extra rep on my left side since that's my weaker side.)
35 x 7 right, x 5 + 3 left
30 x 12 right, x 9 + 4 left
DB Curls
(Added an extra rep on my left side since that's my weaker side.)
45 x 5 right, x 4 + 2 left
40 x 7 right, x 5 + 3 left
Barbell x 10
More dislocates and foam rolling
Back to work... This went about as well as it could've considering I had 9 days off from training thx to the stupid ice storm/power outage. It was actually 11 days I went without squatting which is just totally unacceptable.
At least this time it wasn't my fault, but it didn't make me feel any better. I was originally thinking I was going to have to go less weight more volume this session, but I decided to do less volume more weight instead. lolBody weight: 166.4 lbs
Total time: About 2 hrs 35 mins
First set 275 x 1 (Good depth)
285 x 1 (Slightly high)
January 22, 2024
www.youtube.com
Last edited:
Spartan Agoge
Level 6 Valued Member
Very high volume! Your work capacity must be great!January 22nd 2024
Dislocates and foam rolling back/hams
Bench
Bar x 8
75 x 6
105 x 5
135 x 5
165 x 2 (Paused)
185 x 1 (Paused)
200 x 1 (TNG)
165 x 4 (Paused)
OHP
Bar x 8
95 x 3
125 x 3
125 x 2
105 x 6
Squats
Bar x 6 + 4
85 x 5
135 x 5
175 x 3 (Forgot belt lol.)
215 x 2
250 x 1
275 x 1 (Good depth.)
285 x 1 (A bit high.)
245 x 3
185 x 8
135 x 4 (1-2 second pause at bottom.)
Skullcrushers
80 x 6
75 x 8
Barbell Curls
Bar x 8
90 x 5
85 x 6
DB Tricep Extensions
(Added an extra rep on my left side since that's my weaker side.)
35 x 7 right, x 5 + 3 left
30 x 12 right, x 9 + 4 left
DB Curls
(Added an extra rep on my left side since that's my weaker side.)
45 x 5 right, x 4 + 2 left
40 x 7 right, x 5 + 3 left
More dislocates and foam rolling
Back to work... This went about as well as it could've considering I had 9 days off from training thx to the stupid ice storm/power outage. It was actually 11 days I went without squatting which is just totally unacceptable.
Body weight: 166.4 lbs
Total time: About 2 hrs 35 mins
First set 275 x 1 (Good depth)
285 x 1 (Slightly high)
January 22, 2024
metaldrummer
Level 6 Valued Member
Really? Lol I didn't really consider anything high volume per exercise, I think it was just because I was combining a bunch of different things I hadn't gotten to for over a week. Thx tho.
Spartan Agoge
Level 6 Valued Member
The total volume is high. 2 and a half hours of weight training need capacity!
metaldrummer
Level 6 Valued Member
Yeah, I guess it was a long session. lol Fortunately Wed. and Fr. should be shorter.
metaldrummer
Level 6 Valued Member
Wednesday indeed was a short session. So short I didn't even go. Forgot all about the fun of DOMS when you go over a week without training.
www.youtube.com
Happy Duck Cute Waddle
www.youtube.com
metaldrummer
Level 6 Valued Member
January 26th 2024
Dislocates and foam rolling back/hams
OHP
Bar x 8
75 x 5
95 x 4
115 x 2
130 x 2
130 x 2
130 x 1 + 1
Seated DB Shoulder Press
55's x 5
55's x 4 + 2
Squats
Bar x 8
85 x 5
135 x 5
175 x 3
215 x 2
245 x 2
245 x 2
245 x 2
Rack Pulls
(About 6 inches from the floor.)
135 x 5 d/o
185 x 3 d/o
225 x 3 d/o
255 x 1 d/o
275 x 1 left over, right under
315 x 1 right over, left under
355 x 0 right over, left under (Came off the pins but not happening today.)
305 x 3 left over, right under
275 x 5 right over, left under
135 x 6 d/o
More dislocates and foam rolling
Nothing outstanding here, everything feeling like a s***load today. Also had to wait about 20 mins for the squat rack so I didn't have enough time for everything I wanted to do. I wish there was more than one fkn squat rack in this gym.
Body weight: 166.8 lbs
Total time: About 1 hr 40 mins
Dislocates and foam rolling back/hams
OHP
Bar x 8
75 x 5
95 x 4
115 x 2
130 x 2
130 x 2
130 x 1 + 1
Seated DB Shoulder Press
55's x 5
55's x 4 + 2
Squats
Bar x 8
85 x 5
135 x 5
175 x 3
215 x 2
245 x 2
245 x 2
245 x 2
Rack Pulls
(About 6 inches from the floor.)
135 x 5 d/o
185 x 3 d/o
225 x 3 d/o
255 x 1 d/o
275 x 1 left over, right under
315 x 1 right over, left under
355 x 0 right over, left under (Came off the pins but not happening today.)
305 x 3 left over, right under
275 x 5 right over, left under
135 x 6 d/o
More dislocates and foam rolling
Nothing outstanding here, everything feeling like a s***load today. Also had to wait about 20 mins for the squat rack so I didn't have enough time for everything I wanted to do. I wish there was more than one fkn squat rack in this gym.
Body weight: 166.8 lbs
Total time: About 1 hr 40 mins
Last edited:
Spartan Agoge
Level 6 Valued Member
Exactly the same problem in every commercial gym on this planet. 10.000 different machines and only 1 squat rack.
If there is a crossfit gym near you, go ask them if they have open gym hours.
metaldrummer
Level 6 Valued Member
Yeah, there's other gyms around, but a big reason why I'm at this one right now is because it's literally a mile from my apartment, and I bike there. And it's winter in Oregon so that means a lot of times it's pissing down rain. If I had a car I would have more of choice, but as it is even biking a mile in the rain with my gym gear sucks, so the likelihood of me biking further isn't too great.
I did take out a suggestion I'm gonna fill out with one being to get sturdier safeties for the squat rack, and two to get more squat racks. But IDK what the likelihood of them doing either is. Mostly they just like to rearrange things in ways that don't make sense every now and then.
Last edited:
Spartan Agoge
Level 6 Valued Member
From what I have seen, commercial gyms do not want people who do barbell squats, deadlifts etc. They want people who use the machines and the treadmills. Or even better, people who pay the subscription and never go to the gym. So, they form their gyms accordingly.
metaldrummer
Level 6 Valued Member
Honestly I don't think that's really the problem, I think it's more of a size issue. Technically the gym is part of a recreation center, but they have things like a trap bar, a few kettlebells, dumbbells that go up to 100, and other things some commercial gyms don't even have. But with that said most of the stuff is fairly old and there aren't really more than one of anything, so if one person is using what you're trying to use you're stuck waiting.
metaldrummer
Level 6 Valued Member
January 29th 2024
Dislocates and foam rolling back/hams
Bench
Bar x 8
75 x 6
105 x 5
135 x 5
165 x 2
185 x 3
185 x 3 (Rep/set max?)
175 x 3
175 x 3
V-bar Push-downs
140 x 6
170 x 7 (7rm?)
180 x 5 (5rm tie for this?)
Barbell Curls
Bar x 8
90 x 6
90 x 5 + 1 lol
DB Tricep Extensions
35 x 7 right, x 6 + 2 left
30 x 12 right, x 11 + 2 left (I wish they had 32.5lb dumbells for my drop set lol.)
Squats
Bar x 8
85 x 6
135 x 5
175 x 3
210 x 2 or 3? forgot lol
245 x 3
265 x 3 (Current 3rm?)
275 x 1 (Felt off.)
275 x 2 (Felt better so I did a second rep. Last rep was a bit high tho.)
245 x 3
245 x 3 + 1 (Bar felt misaligned on the previous set so I did another set. lol)
65 x 8
DB Curls
45 x 5 right, x 4 + 1 left
40 x 8 right, x 7 + 2 left
Barbell x 10
Hang for about 12 seconds (I've actually been doing these at the end of most of my workouts but not putting it down.)
More dislocates and foam rolling
Starting to feel a bit stronger. I wasn't too focused on depth for squats but I feel that the 3 reps with 265 and 1 rep with 275 were at least breaking parallel. Wednesday I might do some DE box squats if I'm recovered enough, and Friday I think maybe some more hypertrophy type reps/sets. I'm also contemplating maybe adding a second bench day and doing DE effort bench Wednesday as well. I want to get back to squatting 2 and 3 times per week like I was before all of these distractions. lol
Body weight: 169.6 lbs
Total time: About 2 hrs
275 x 2 (First rep was good, second was a bit high.)
Dislocates and foam rolling back/hams
Bench
Bar x 8
75 x 6
105 x 5
135 x 5
165 x 2
185 x 3
185 x 3 (Rep/set max?)
175 x 3
175 x 3
V-bar Push-downs
140 x 6
170 x 7 (7rm?)
180 x 5 (5rm tie for this?)
Barbell Curls
Bar x 8
90 x 6
90 x 5 + 1 lol
DB Tricep Extensions
35 x 7 right, x 6 + 2 left
30 x 12 right, x 11 + 2 left (I wish they had 32.5lb dumbells for my drop set lol.)
Squats
Bar x 8
85 x 6
135 x 5
175 x 3
210 x 2 or 3? forgot lol
245 x 3
265 x 3 (Current 3rm?)
275 x 1 (Felt off.)
275 x 2 (Felt better so I did a second rep. Last rep was a bit high tho.)
245 x 3
245 x 3 + 1 (Bar felt misaligned on the previous set so I did another set. lol)
65 x 8
DB Curls
45 x 5 right, x 4 + 1 left
40 x 8 right, x 7 + 2 left
Barbell x 10
Hang for about 12 seconds (I've actually been doing these at the end of most of my workouts but not putting it down.)
More dislocates and foam rolling
Starting to feel a bit stronger. I wasn't too focused on depth for squats but I feel that the 3 reps with 265 and 1 rep with 275 were at least breaking parallel. Wednesday I might do some DE box squats if I'm recovered enough, and Friday I think maybe some more hypertrophy type reps/sets. I'm also contemplating maybe adding a second bench day and doing DE effort bench Wednesday as well. I want to get back to squatting 2 and 3 times per week like I was before all of these distractions. lol
Body weight: 169.6 lbs
Total time: About 2 hrs
275 x 2 (First rep was good, second was a bit high.)
Last edited: