Slow Weak and Stupid

[Lil Ed]

Moonson you ever use the spreader bar handles for back and other fun shit?

 

[monsoon]

Moonson you ever use the spreader bar handles for back and other fun shit?

I do not have a cable stack. I do use bands and jungle gym straps for similar purposes, but I really have no way to do seated rows or pull downs.

 

[monsoon]

06/28/2025
i didn’t want to go another week without deads as they’re my weakest link. Decided to go with a deficit to work a bit lighter.
135x5,5 225x3,3 275x3 feeling fine. 315 boom felt it. Rested for a bit doing some SSB then 4 more singles didn’t hurt too bad. We’ see how it goes later.
SSB 145 x10,10 225x8,10,10 ass to floor, heels raised maybe 1/2 inch.

 

[Yano]

06/28/2025
i didn’t want to go another week without deads as they’re my weakest link. Decided to go with a deficit to work a bit lighter.
135x5,5 225x3,3 275x3 feeling fine. 315 boom felt it. Rested for a bit doing some SSB then 4 more singles didn’t hurt too bad. We’ see how it goes later.
SSB 145 x10,10 225x8,10,10 ass to floor, heels raised maybe 1/2 inch.

You try chair deads ?

 

[monsoon]

06/30/2025
suddenly very weak upper body
Db inc fly/ rev 20x15 25x15 30x15
Db inc press 40x20 50x15 60x10
Db supported rows 40x20 50x15 60x10,10:10 75x10,10,10
bench 225 left side felt 30lbs heavier, way off balance so just a few singles
moved to close grip and worked backwards 225,205,185,135
spider curl, palms facing pull up, band pucsh down ez curls , ext

 

[monsoon]

07/01/2025
guess it wasn’t an upper body thing, weak all over
squat 135 3x10 225x5 315x2 350x2 385,405 405x2 315x10 225x13
rdl 135 3x10 225 3x5
ab wheel
band leg extensions 3x25

 

[monsoon]

07/03/2025
bus driver 3x10
db side rs 25 4x12
pull ups
OHP 65x10 95x5 135 4x5
steep angle supported db rows (saw these on YouTube the other day) 50s 5x12
preacher/ pushdown

 

[monsoon]

07/05/2025
Clean 65x5,5 95x5,5 115x3,3 135x3,3
dead 135x5,5 225x5,5 315,335,355 x1 315x2,1 225x5,4,5 (more rdl)
SSB 145 3x15 235 2x10
band leg ext 3x25
GHR

 

[monsoon]

07/07/2025
inc fly/ rev 25,30,35x10
Bench 225x4 235x3 240x2 250x1,1
high inc db rows 50x12,12 60x12,12 75x10 lower inc 10,10 1arm x10
band pullover
db preacher/ ez bar oh ext
hammer curls/ kick back
Wrist sledge

 

[monsoon]

07/08/2025
squat 135 3x10 225x5 315x2 350,385 405x3,3,3 315x10,10
dead 295 x3 3
Nordic
ab wheel

 

[monsoon]

07/10/2025
short on time today so it was kind of a mess.
highlights
OHP 135x5,5 140x5,5,5
scattered around the above were db side raises, pull ups, some rows, spider curls etc

 

[monsoon]

07/12/2025
no time
dead 135x5,5 225x5,5 275,315 365 x1(not great, but progress) 225x5
after each dead was rack pulls and a high band row
SsB 145x5 235x5 325x5 done with full stop/ pause at bottom
farmers walk
complex of dead,SSB,rack pulls and a with 135x5