Perseverance, Inc.

[FLEXjs]

Had a bit better DL session today, despite some lower back issues that had me belt up a bit lighter than normal.

the d34dZ

Chalk Only

225 x 3,3
275 x 3
315 x 3
365 x 3
405 x 3
435 x 1,1,1

Belted

455 x 1
475 x 1
495 x 1
525 x 1
495 x 1,1,1
405 x 6

 

[FLEXjs]

Shoulder Day

Seated Shoulder Press Machine

used for warmups

Seated Barbell Shoulder Press - BTN Full ROM

95 x 12
115 x 10
135 x 8
155 x 6
165 x 3
175 x 2
185 x 2,11,1,1
165 x 3
155 x 6

Smith Machine Shrugs - Single Arm

Buncha sets....

Felt good today. Happy with the presses for the first time in a while.

 

[FLEXjs]

Vacation day workout.

Went to World Gym and did some back and biceps.

Gazillion sets of pulldowns and meadows rows to 160 for a bunch of triples. Then some Scott curls reverse preacher bench.

Taking Miss Lisa out for a postworkout pint and some grub now.

 

[FLEXjs]

Lower back was squawking this morning. Did what I could...

the d34dZ

Chalk Only

225 x 3,3
275 x 3,3
315 x 3,3
365 x 3,3
405 x 1,1,1,1,1,1
435 x 1,1
455 x 1,1
475 x 1

Belted

495 x 1

fuuuuuuuuuuuuu

 

[FLEXjs]

Shoulder Day - not too bad.

Seated Shoulder Press Machine

used for warmups

Seated Barbell Shoulder Press - BTN Full ROM

95 x 12
115 x 10
135 x 8
155 x 6
165 x 5
175 x 3
185 x 2,2
165 x 3,3,3

Calf Machine Shrugs

185 kg x 12
185 kg x 12
185 kg x 12
185 kg x 12
185 kg x 12
185 kg x 12

 

[FLEXjs]

Back and biceps.

Gazillion sets of pulldowns and meadows rows to 160 for a bunch of triples then a final set of 6 reps.

vid of 6 reps: https://www.instagram.com/p/BnbD9quhUxN/

Did a 'rack run' of bicep curls on the fixed E-Z-Curl bars 50, 60, 70, 80, 90, 80, 70

 

[FLEXjs]

Saturday garage bench session. Felt good.

Bench Day

135 x 6,6
185 x 3,3
205 x 3,3
225 x 3,3
245 x 3
255 x 3
265 x 3
275 x 3
285 x 1
295 x 1,1,1

Slingshot

315 x 3,3,3
335 x 1
345 x 1
295 x 6
275 x 8

 

[FLEXjs]

Squaterday



Sleeves Only

135 x 3,6
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1,1
385 x 1
405 x 1,1,1,

Belted

425 x 1,1,1
435 x 1
445 x 1
455 x 1

 

[FLEXjs]

Bench Day

135 x 12
185 x 10
205 x 8
225 x 6
245 x 3
255 x 3
265 x 3
275 x 3
285 x 1
295 x 1,1,1

Slingshot

315 x 3
335 x 1
345 x 1
275 x 9

 

[FLEXjs]

the d34dZ

Chalk Only

225 x 3,3
275 x 3
315 x 3
365 x 3
405 x 3
435 x 1,1
455 x 1

Belted

475 x 1
505 x 1
515 x 1
405 x 6

 

[FLEXjs]

Seated Shoulder Press Machine

used for warmups

Seated Barbell Shoulder Press - BTN Full ROM

95 x 12
115 x 10
135 x 8
155 x 6
165 x 3,3
175 x 3
185 x 2,2,2
165 x 3,3,3

Calf Machine Shrugs

185 kg x 12
185 kg x 12
185 kg x 12

 

[FLEXjs]

Took 4 days off partly due to my brother's wedding this weekend in Maryland. We were in DC from Friday afternoon until Sunday afternoon.

The return to lifting was rough at first but I benched 315 without the slingshot for the first time in a long while.

Bench Day

135 x 12
185 x 8
205 x 6
225 x 3,3
245 x 3
255 x 3
265 x 3
275 x 3
285 x 1
295 x 1
305 x 1
315 x 1

Slingshot

335 x 2
345 x 1
355 x 1
365 x 1
315 x 3
275 x 10

vids:

315 x 1
https://www.instagram.com/p/Bn3X3h5hZlh

365 x 1
https://www.instagram.com/p/Bn3c0MmBOeN

275 x 10
https://www.instagram.com/p/Bn3dSEFAskS