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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.)

 
Last edited:
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
 
Last edited:
April 28th 2024

Goblet Squats
25 x 4
25 x 4
25 x 4
Cuban Presses

15's x 6
15's x 6
15's x 6

Foam rolling back/hams

Decided to do a little home workout mostly just to loosen my shoulders up. Lower back is a little bit sore/tired but not too bad.

Body weight: 179.4 lbs

Total time: About 20 mins

If anyone wants to reach me my email's mordent34@yahoo.com. I'm probably leaving here unfortunately. I may keep posting in my journal here but I'm not sure.
 
April 30th 2024

Dislocates and foam rolling back/hams

Goblet Squat Warm-up

25 x 4, x 4, x 5 (Last set was after BB squats.)

Squats
(Low bar)

95 x 5
135 x 5
190 x 3

230 x 4
260 x 1
290 x 1
255 x 3
255 x 1 (Wasn't happy with the last rep of the last set so I did one more. lol)
135 x 5 (Slight pause at bottom.)

Hamstring Curls

175 x 6 + 2
175 x 8
175 x 6 + 2

Leg Extensions

155 x 8
155 x 6 + 2

Hang for 40 seconds

Everything felt heavy/off today but I hit all my reps I was supposed to although I did change it up slightly. Working sets were supposed to be...

225 x 5
255 x 3
285 x 1

But since I'm more of a fan of back-off sets and slightly more weight (lol) I did...

230 x 4
260 x 1 (Made up for the lack of 5th rep.)
290 x 1
255 x 3

That will be mostly it for squats this week although I'll probably do something more in the dynamic range on Friday. Next week at some point I'm supposed to hit 315 so we'll see how it goes. Hopefully after I give myself so more recovery time that'll help because currently nothing's ever fresh. lol

More dislocates and foam rolling

Body weight: 177.2 lbs

Total time: About 1 hr 5 mins
 
And since I forgot to include my vids...

290 x 1



255 x 3



255 x 1 (Wasn't happy with the last set so I wanted one more clean rep to end on mentally. Tbh I was pretty gassed after 290 today.)



Bottom of 290 (Sunk that s***, hell yeah. lol)

1714541480843.jpeg
 
May Firth 2024

Dislocates and foam rolling back/hams

Goblet Squats

25 x 4, x 4, x 4, x 5 (Last set was at the end of my workout.)

Barbell Rows

135 x 8-10 (Not sure, was just trying these out again for the first time in about a decade. lol)

Bench

Bar x 8
95 x 5
125 x 4

155 x 5
155 x 5
155 x 5

Skullcrushers
85 x 8
75 x 8 (Paused 5 or 6 reps. lol)

Barbell Curls

Bar x 8
85 x 8
85 x 7 + 2
Bar x 14, x 6

DB Tricep Extensions

30 x 14 right, x 14 left

DB Curls

40 x 7 right, x 7 left

More dislocates and foam rolling

I gauged this about right for today... I was either gonna do 8 x 3 @ 135 or 3 x 5 with 155 for bench. Gonna take it relatively easy for the rest of the week. Also planning on adding barbell rows to my workout arsenal. lol Not sure why I haven't done these since I started training again. I think I feel like it engages my back and lats more that db for some reason. 3 x 5 OHP, light squats and back accessories Friday.

Body weight: 177 lbs

Total time: 1 hr
 
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