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Metaldrummer's Journal

March 8th 2024

Dislocates and foam rolling back/hams

OHP

Bar x 8
75 x 6
105 x 4
125 x 1
135 x 1
140 x 0 (Poo)
120 x 3
115 x 3

Seated DB Shoulder Press

55's x 6
55's x 5

BB Drop-set 105 x 6

Squats

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

Deadlifts

185 x 5 d/o
225 x 3 d/o
265 x 1 left over, right under
295 x 1 left over, right under
355 x 0 right over, left under (Ridiculously close.)
315 x 3 left over, right under
290 x 4 + 1 right over, left under (Current 4rm or whatever. lol)
225 x 10 + 1 (Held at top) right over, left under

More dislocates and foam rolling

Blah... All over the place today and also ran out of time. Shoulder's weren't feeling very strong either but I still managed to put a little work in. I think my upper body was still fried from Monday TBH. Deadlifts went OK but still no 355. It's ridiculously close tho. (Stalled about mid knee.)

Body weight: 170.8 lbs

Total time: About 1 hr 50 mins
 
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March 11th 2024

Dislocates and foam rolling back/hams

Bench

Bar x 8
75 x 6
115 x 4
135 x 4
165 x 2 (Paused)
190 x 2
190 x 2
190 x 2
165 x 5 (Paused)

Squats

Bar x 8
85 x 6
135 x 4
175 x 3
210 x 2
245 x 2
265 x 2
285 x 1 (Too high)
290 x 1 (Too high)
290 x 1 (Current 1rm, good depth. Fuckin FINALLY.)
225 x 7 (Current 7rm. Good depth felt like puking.)
155 x 6 + 2 paused

Hang for 30+ seconds

More dislocates and foam rolling

Current max squat 2 days after I hit heavy deads... Now I feel like I'm finally getting somewhere. ROFL I don't remember which reps were paused for 190 on bench, but I don't really care.

Body weight: 170.8 lbs

Total time: About 1 hr 35 mins

290 good depth



1710222673730.jpeg

225 x 7 good depth and puke factor

 
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March 13th 2024

Dislocates and foam rolling back/hams

Goblet Squats

5 sets of 3 with 30lbs

DE Bench
(About 1 min rest between sets.)

Bar x 8
75 x 6
105 x 4
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
125 x 3 + 2 paused

Cable Shoulder Thing

3 sets of 8 with 20lbs

Pull-ups

BW x 3, x 3, x 2

Assisted

7 Setting x 4
8 Setting x 4

Barbell Curls

85 x 6
85 x 6 + 1

V-bar Push-downs

140 x 6
170 x 6
160 x 7

DB Curls

45 x 4 right, x 4 left (Biceps are fried already. lol)
40 x 6 right, x 5 + 1 left

DB Tricep Extensions

35 x 8 right, x 7 + 2 left
30 x 12 right, x 10 + 3 left

Barbell bicep burnout or BBBB x 14 (What a weirdo)

More dislocates, foam rolling and squat mobility work at home.

Decided to hit more bench and some arms today. I tried to not completely annihilate my triceps so I can still do OHP Friday and not suck. lol I also decided to move squats to Friday as well for more recovery time since I'm not deadlifting this week.

Body weight: 171.6 lbs

Total time: About 1 hr 30 mins (Not entirely sure because I was waiting a good 20+ minutes for the squat rack.)
 
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March 15th 2024

Dislocates and foam rolling back/hams

OHP

Bar x 8
75 x 6
95 x 4
120 x 3
125 x 2
125 x 2
125 x 2
105 x 4 (This was actually a back-off set after DB shoulders.)

Seated DB Shoulder Press

60's x 3 (3rm tie)
55's x 5

Gobelt Squats

20 x 3 (Pause/stretch at bottom. Not really worth mentioning just warming up. lol)

Squats

Bar x 7
85 x 6
135 x 5
175 x 3
210 x 2
245 x 4 (Too high)
245 x 4 (Good depth)
245 x 4 (Good depth)
205 x 5 (Good depth)

DB Rows

75 x 6
75 x 6
70 x 6 + 4

Cable Rows

100 x 8 (Just realized I could do this with the one machine they have now so I was trying it out. I'll probably add this to my back training. lol)

DB Shrugs

70's x 10
65's x 10 + 8
55's x 8 + 6

More dislocates and foam rolling

Idk, not terrible... I think benching is affecting my OHP strength tho. I may just cut out the second bench day, or just wait and see if I adapt to pressing 3 days per week, I'm not sure. I'm still wanting to cut depth on squats but I guess as long as I tape the first set I can see where I'm hitting and address the issue on the next sets if need be. One good thing is my buttwink I was experiencing seems to be correcting itself.

Body weight: 172 lbs

Total time: About 1 hr 45 mins

245 x 4 (1st set a bit high)



245 x 4 (3rd set good depth)

 
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metaldrummer said:
ROFLNew Year's Resolutions ROFL

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.
Click to expand...

So I just realized it's been exactly a year since I started training again. Apparently I've added another 10lbs to bench, squat's been having some issues so that's currently the same as December, but I also added 20lbs to my deadlift. Unfortunately OHP is still the same although my seated DB shoulder press of all things went up.

...................March 16....Dec. 24th.....March 16

Bench: ---> 165 -------> 200 --------> 210 (45lb increase since starting.)
Squat: ----> 195 -------> 290 --------> 290 (95lb increase since starting.)
Deadlift:......265 -------> 325 --------> 345 (80lb increase since starting.)
OHP:............115 -------> 140 --------> 140 (25lb increase since starting.)

I said in December that I wanted to surpass my all time PB's in 8 months, so that would give me until August 24th to hit a 320 squat, 240 bench, 380 deadlift and a 160 OHP. I'm pretty sure the squat and dead are doable, but I'm not sure about bench and OHP tbh. We'll see. ROFL
 
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metaldrummer said:
So I just realized it's been exactly a year since I started training again. Apparently I've added another 10lbs to bench, squat's been having some issues so that's currently the same, but I also added 20lbs to my deadlift. Unfortunately OHP is still the same although my seated DB shoulder press of all things went up.

March 16 Dec. 24th March 16

Bench: 165 200 210
Squat: 195 290 290
Deadlift: 265 325 345
OHP: 115 140 140
Click to expand...
Great progress. Keep going strong!
 
1710665470893.jpeg

I messed around with this program and ended up with basically a 5 week plan to hopefully hit 305+. Basically I'll start at week 3 since I'm already pretty much there strength wise and run it to week 9 without the deloads besides on week 6. Overreaching a little maybe, but I can already squat over 275 so I think it's doable, especially if it's only once a week. I'll probably still do a second light/dynamic day but it would probably be no more than 75%...

...........................Set 1............Set 2.............Set 3...............Set 4
Week 1 :..........205 x 5..........230 x 3..........260 x 1+..........275 x 1
Week 2 :..........190 x 3..........220 x3...........245 x 3.............275 x 1+
Week 3 :..........175 x 5..........205 x 5..........230 x 5.............None
Week 4 :..........205 x 5..........230 x 3..........260 x 1.............275 x 1+
Week 5 :..........190 x 3..........220 x 3..........245 x 3.............305 x 1
Week 6:...........110 x 5..........135 x 5..........165 x 5..............None

I'm not sure if week 5 is exactly what I would do... I'm thinking it would probably be more like 175 x 3, 220 x 2, 245 x 2, 275 x 1, 305 x 1, 315 x 1 if 305 feels solid.
 
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I'm thinking of maybe using the 12 week peak plan for bench. It looks like if I used 195 as my max (training max is now 210) and started on week one it would have me doing 135 x 3, 155 x 3, 175 x 3+, 195 x 1. It also looks like it would have me hitting 215 (which I'd probably round up to 220) in 7 weeks if I skipped the deloads. Hmmm,.. Tempting. lol
 
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March 18th 2024

Dislocates and foam rolling back/hams

Bench

Bar x 8
75 x 6
105 x 5
135 x 3
155 x 3
200 x 1 (Paused, pretty easy.)
175 x 4 (Paused. Probably had a 5th but left it in the tank.)

Gobelt Squat Warmup

30 x 3, x 3, x 3

Squats

Bar x 7
85 x 6
135 x 4
175 x 3
205 x 3
230 x 3
260 x 2
280 x 1 (Good depth. This felt better than 260 go figure. lol)
155 x 4 (Paused)

Skullcrushers

90 x 6
85 x 2 + 80 x 6 (90 annihilated my triceps. lol)

Barbell Curls

90 x 6
90 x 5 + 1

DB Tricep Extensions

35 x 8 right, x 6 + 2 left
30 x 13 right, x 11 + 3 left

DB Curls

45 x 6 right, x 4 + 2 left
40 x 6 right, x 6 left

Barbell x 12

Hang for 30+ seconds

More dislocates and foam rolling

Good way to start my new program I came up with... The only changes I made was to switch the 3rd and 4th set of bench because I'm more used to back- off sets after a heavy single, and also add 5lbs to the squat max, because what's 5lbs between friends? I guess I also added a light set after my working squat sets because I just like to stretch out afterwards. Other than that I hit all the prescribed reps including the +s. Tbh I'm probably more happy with the 280 today than the previous 290 because I hit depth and didn't horribly mis-groove. lol

Body weight: 171.6 lbs

Total time: About 1 hr 40 mins

260 good depth



280 good depth



Right in the pocket. lol

1710827393632.jpeg
 
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March 20th 2024

Dislocates and foam rolling back/hams

Bench

Bar x 8
75 x 6
105 x 5
135 x 4
155 x 5 (80%)
155 x 5
155 x 5

OHP

Bar x 7
75 x 5
95 x 4
105 x 5 (75%)
105 x 5
105 x 5

Gobelt Squat Warmup

30 x 3, x 3, x 3

Box Squats
(Started using box at 175 after warm-up.)

Bar x 7
85 x 6
135 x 4

175 x 3
195 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
155 x 3

Hang for 30 seconds

More dislocates and foam rolling

Work out felt decent even tho my triceps aren't recovered. lol I'm trying out adding a volume day to bench and OHP (probably 3 x 5 or similar) and keeping the weight around 75%. We'll see if this carries over to more of teh gainz.

Body weight: 171.2 lbs

Total time: About 1 hr 35 mins

205 x 2 (Was tiring out by this point, but I think this set up is about where I want to be depth wise for box squats.)

 
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March 22nd 2024

Dislocates and foam rolling back/hams

OHP

Bar x 8
75 x 5
105 x 4
125 x 3
125 x 3
125 x 3
105 x 6 (This was technically after DB shoulder press as a back-off set.)

Seated DB Shoulder Press

60's x 3
60's x 3

Deadlifts

135 x 5 d/o
185 x 4 d/o
225 x 3 d/o
275 x 2 right over, left under
305 x 1 left over, right under
355 x 0 right over, left under (f*** f*** f*** f*** f***)
315 x 3 left over, right under (Didn't re-grip this time.)
290 x 3 + 2 right over, left under (Re-gripped and adjusted my earbud because it was falling out.)
255 x 5 left over, right under

Pull-ups

BW x 3, x 3, x 3 + 1

Cable Rows

150 x 8
180 x 8
200 (Whole stack) x 8 (This wasn't very hard even with strict form. Need more weight. lol)

DB Shrugs

70's x 9 + 4

Hang for 20+ seconds (Grip was shot at this point. lol)

More dislocates and foam rolling

Everything went well besides failing 355 dead AGAIN. If I came any closer I would've gotten it. lol This is getting to be seriously ridiculous but oh well.

Body weight: 172.2 lbs

Total time: About 1 hr 45 mins

355 x 0 (First time recording my dead since I started lifting again so I thought I'd start out with a fail. lol I'm sure my form could use some improvement but this was definitely an all out attempt.)

 
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March 25th 2024

Dislocates and foam rolling back/hams

Bench

Bar x 8
75 x 6
105 x 4 or 5?
135 x 5
155 x 5
175 x 5

Gobelt Squat Warmup

25 x 3, x 3, x 3

Squats

Bar x 7
85 x 5 or 6? (Not keeping good track today. lol)
135 x 5
185 x 3
220 x 2
250 x 1
280 x 2 (Current 2rm)
175 x 6 (This was a f*** up. Forgot I had one last set with 245. :rolleyes: )
245 x 3
135 x 4 (Paused)

Barbell Curls

Bar x 8
90 x 6
90 x 6

V-Bar Tricep Push-downs

150 x 6
180 x 6 (6rm? Don't remember.)
170 x 7

DB Curls

45 x 5 right , x 5 left
40 x 7 right, x 7 left

DB Tricep Extensions

35 x 8 right, x 6 + 2 left
30 x 14 right, x 11 + 4 left

BB Burnout x 12

Hang for 30+ seconds + 10+ seconds

More dislocates and foam rolling

Hit all of my reps today so can't complain. 280 for a double was probably a bit overzealous considering I deadlifted heavy 2 days ago, but I think I survived. Form did break down slightly on the second rep, but oh well. Probably going to take 3 days off from squats until Friday and do a lighter dynamic day since I'm not doing deadlifts this week, then next week will be relatively easy with 3 sets of 5 working up to 230 which is fairly light for me at this point. I did change up how the sets went for squats from the program, but that was mainly because I'm more used to a back-off set after working up to a top set, but for bench I'm running it as is and started from week one. Next week will be week 3 for my condensed version of the squat program. lol

How the working sets were supposed to be for squats...

190 x 3
220 x 3
245 x 3
275 x 1+

After I made changes...

185 x 3
220 x 2
250 x 1
280 x 1+
245 x 3

So yeah, I fudged it a little bit, but I still hit pretty much the same reps/weight. I just wish I hadn't accidentally done 175 x 6 before the 245 because I thought I was done and wanted one lighter back-off set. lol

Body weight: 172.4 lbs

Total time: About 1 hr 45 mins (Bench only took about 15 minutes tho. lol)

245 x 3 (After I accidentally did 175 x 6. :rolleyes: )



280 x 2 (Good depth but form broke down a bit on second rep.)

 
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March 27th 2024

Dislocates and foam rolling back/hams

Bench

Bar x 8
75 x 6
105 x 4
135 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

OHP

75 x 5
95 x 3
115 x 3 (Moving too slow for speed work.)
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
95 x 3

Squats
(Messing around with bar positioning.)

Bar x 5
85 x 4
85 x 4
85 x 4

Hang for a few seconds

More dislocates and foam rolling

Decided to do some speed work for bench and OHP. Also messed around with bar positioning for squats for about 30 mins afterwards.

Body weight: 174.4lbs

Total time: About 1 hr 5 mins
 
March 29th 2024

Dislocates and foam rolling back/hams

OHP

Bar x 8
85 x 5
110 x 3
130 x 2
135 x 2
130 x 2
130 x 2
85 x 8 (This was technically a back-off set after DB shoulders.)

DB Shoulders

60's x 3 1/2 + 1 (Grrr somehow got out of groove on the 4th rep so I rested 20 seconds and got it.)
60's x 3 (Meh, probably should've dropped down to 55's but I was going heavy today.)

Box Squats
(Low box. Started using box at 175 after warm-up.)

Bar x 8
85 x 7
135 x 5

175 x 2
195 x 2
205 x 2
210 x 2
210 x 2
210 x 2
210 x 2
175 x 3 (Paused 1-2 seconds)

Pull-ups

BW x 4 (Current 4rm at my current weight. lol)
x 3
x 3
x 1 (Wasn't happy with the last rep of the previous set so I did another.)

DB Rows

80 x 5 right, x 5 left
80 x 4 right, x 4 left
70 x 7 + 3 right, x 7 + 3 left

DB Shrugs

70's x 8
65's x 10

Hang for 20 seconds

More dislocates and foam rolling


Body weight: 173.4 lbs

Total time: About 1 hr 50 mins

210 x 2 (Trying to pay extra close attention to form today. I think it looked OK other than some minor buttwink.)

 
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