Fossil
Total Posts: 1221
|
04-10-17 12:15 AM - Post#848452
DB OHP:
20 x 10
30 x 5
35 x 40 reps in 20 minutes.
Had to switch to a neutral grip for the last few sets - I always try using a "normal" pronated grip and it just never works out.
DB Prone Row:
25 x 10
35 x 20
35 x 20
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Fossil
Total Posts: 1221
|
04-11-17 01:04 AM - Post#848494
Front Squat:
75 x 8
115 x 6
135 x 35 reps in 20 minutes
DB Curl:
10 x 10
15 x 20
15 x 20
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Fossil
Total Posts: 1221
|
04-13-17 02:24 AM - Post#848611
Neutral Grip DB OHP:
20 x 10
30 x 5
35 x 42 reps in 20 minutes.
These got pretty sloppy, to be honest. Gonna do fewer reps per set / total until the smaller muscles acclimate. Triceps and serratus gave out pretty quickly.
DB Prone Row:
25 x 10
35 x 20
35 x 20
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Fossil
Total Posts: 1221
|
04-14-17 01:48 AM - Post#848658
Front Squat:
75 x 8
115 x 6
135 x 38 reps in 20 minutes.
DB Curl:
10 x 10
15 x 20
15 x 20
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Fossil
Total Posts: 1221
|
04-16-17 11:31 PM - Post#848736
Neutral Grip DB OHP:
20 x 10
30 x 5
35 x 45 reps in 20 minutes.
These looked and felt good. Adjusted my form, slightly.
DB Prone Row:
25 x 10
35 x 20
35 x 20
For these, thumbless grip works better for me.
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Fossil
Total Posts: 1221
|
04-18-17 12:50 AM - Post#848778
Front Squat:
75 x 8
115 x 6
135 x 42 reps in 20 minutes.
DB Curl:
10 x 10
15 x 20
15 x 20
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Fossil
Total Posts: 1221
|
04-20-17 12:23 AM - Post#848849
Neutral Grip DB OHP:
20 x 10
30 x 5
35 x 45 reps in 20 minutes.
DB Prone Row:
25 x 10
35 x 20
35 x 20
Started foam rolling a little before each session. Feels like it helps. I used to do it pretty regularly but stopped for whatever reason.
Upper body is still a little touchy, though - I use a dense, spiky roller that can be pretty intense for areas like the T-spine and lats.
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Fossil
Total Posts: 1221
|
04-21-17 01:59 AM - Post#848887
Front Squat:
75 x 8
115 x 6
135 x 42 reps in 20 minutes.
Note to self: keep your fingers on the bar.
DB Curl:
10 x 10
15 x 20
15 x 20
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Fossil
Total Posts: 1221
|
04-24-17 01:04 AM - Post#848966
Seated Neutral Grip DB OHP:
15 x 10
20 x 10
25 x 10
30 x 10
20 x 20
30° Incline Prone DB Row:
20 x 10
30 x 10
35 x 10
40 x 10
30 x 20
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Fossil
Total Posts: 1221
|
04-25-17 12:48 AM - Post#848995
Front Squat:
95 x 3
115 x 3
135 x 3
155 x 3
175 x 3
135 x 5
These back-off sets are purposely kept "too light" - I use a slow cadence and basically try and feel the muscles working vs just repping out.
Hammer Curl:
10 x 10
15 x 10
20 x 10
25 x 10
15 x 20
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Fossil
Total Posts: 1221
|
04-27-17 12:42 AM - Post#849073
Neutral Grip DB OHP:
20 x 8
25 x 8
30 x 8
35 x 8
25 x 15
DB Prone Row:
20 x 8
30 x 8
35 x 8
40 x 8
30 x 15
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Fossil
Total Posts: 1221
|
Squat:
75 x 10
105 x 10
120 x 10
135 x 10
145 x 10
95 x 15
DB Curl:
10 x 10
15 x 10
17 x 10
20 x 10
15 x 15
Edited by Fossil on 04-28-17 02:55 AM. Reason for edit: No reason given.
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Fossil
Total Posts: 1221
|
Seated Neutral Grip DB OHP:
15 x 10
20 x 10
25 x 10
30 x 10
20 x 20
Note to self: keep feet out in front vs straddling the bench with feet wide.
30° Incline Prone DB Row:
20 x 10
30 x 10
35 x 10
40 x 10
30 x 20
Edited by Fossil on 05-01-17 12:10 AM. Reason for edit: No reason given.
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Fossil
Total Posts: 1221
|
05-02-17 12:56 AM - Post#849268
Front Squat:
95 x 3
115 x 3
135 x 3
155 x 3
175 x 3
135 x 6
Hammer Curl:
10 x 10
15 x 10
20 x 10
25 x 10
15 x 20
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Fossil
Total Posts: 1221
|
05-06-17 11:14 PM - Post#849507
Internet was messed up late last week, but I did this on Tuesday or Wednesday:
Neutral Grip DB OHP:
20 x 6
25 x 6
30 x 6
35 x 6
40 x 6
30 x 15
DB Prone Row:
20 x 10
30 x 10
35 x 10
40 x 10
30 x 15
...and this session got pushed back until today:
Squat:
75 x 10
105 x 10
120 x 10
135 x 10
150 x 10
95 x 15
DB Curl:
10 x 10
15 x 10
17 x 10
20 x 10
15 x 15
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Fossil
Total Posts: 1221
|
Seated Neutral Grip DB OHP:
15 x 10
20 x 10
25 x 10
32 x 10
20 x 20
30° Incline Prone DB Row:
20 x 10
30 x 10
35 x 10
42 x 10
30 x 20
Truth be told, working what are pretty much universally regarded as assistance lifts like I do makes little sense and would probably be better placed after squatting, and making each session a full body day.
If you're wondering why I just don't do chins/OHP/bench/any upper body lift with a barbell it's because my arms are slightly different lengths and have completely different degrees of mobility.
So, not only are things like OHPs crooked when viewed straight on, they are twisted from the top down and I've found they end up making everything worse.
I've basically given up barbell lifting for my upper half. It's limiting, for sure, but I guess things could be worse...
Joining a gym would definitely alleviate some of the monotony, but it's not to the point where I absolutely dread lifting.
Maybe I'll just stick to higher rep ranges on upper body stuff... indefinitely. I remember enjoying using rest-pause to hit 20 total reps then adding weight when I no longer needed to break the sets up (as in, doing a single set of 20.)
Edited by Fossil on 05-09-17 01:24 AM. Reason for edit: No reason given.
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Fossil
Total Posts: 1221
|
05-11-17 02:40 AM - Post#849740
Front Squat:
95 x 3
115 x 3
135 x 3
155 x 3
175 x 3
Neutral Grip DB OHP:
20 x 10
30 x 10
35 x 8+5+4+3*
Prone DB Row:
25 x 10
30 x 10
40 x 11+6+3*
Hammer Curl:
10 x 10
15 x 10
20 x 15+5*
*rest pause
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Fossil
Total Posts: 1221
|
05-15-17 01:56 AM - Post#849894
Neutral Grip DB OHP:
20 X 10
30 X 10
37 X 10
25 X 20
Front Squat:
95 x 3
115 x 3
135 x 3
155 x 3
180 x 3
Db Prone Row:
20 x 10
30 x 10
40 x 10
30 x 20
DB Curl:
10 x 10
15 x 10
20 x 10
15 x 15
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Fossil
Total Posts: 1221
|
05-17-17 12:59 AM - Post#849958
Front Squat:
95 x 3
115 x 3
135 x 3
160 x 3
185 x 3
Neutral Grip DB OHP:
20 x 12
30 x 12
30 x 12
30 x 10
DB Prone Row:
25 x 12
35 x 12
35 x 12
35 x 12
DB Curl:
10 x 12
20 x 12
20 x 12
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Fossil
Total Posts: 1221
|
05-19-17 12:28 AM - Post#850068
Squat:
95 x 5
115 x 5
135 x 5
160 x 5
180 x 5
Seated Neutral Grip DB OHP:
15 x 20
20 x 20
30° Incline DB Row:
25 x 20
35 x 20
Hammer Curl:
15 x 20
20 x 20
|
Fossil
Total Posts: 1221
|
05-23-17 01:10 AM - Post#850222
Neutral Grip DB OHP:
20 x 12
30 x 12
30 x 12
30 x 10
Front Squat:
95 x 3
115 x 3
135 x 3
160 x 3
185 x 3
DB Prone Row:
30 x 12
40 x 8
40 x 8
40 x 8
DB Curl:
15 x 12
25 x 8
25 x 8
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Fossil
Total Posts: 1221
|
Seated Neutral Grip DB OHP:
15 x 12
25 x 10
25 x 8
25 x 8
Squat:
95 x 5
115 x 5
135 x 5
160 x 5
185 x 5
These looked and felt not-so-great.
Oddly, my hips felt funny. Kinda stiff, I guess, which is rare for me.
30° Incline DB Row:
25 x 12
40 x 12
40 x 12
40 x 12
Hammer Curl:
20 x 12
30 x 8
30 x 8
Edited by Fossil on 05-25-17 01:22 AM. Reason for edit: No reason given.
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Fossil
Total Posts: 1221
|
05-31-17 03:12 AM - Post#850590
Neutral Grip DB OHP:
20 x 12
30 x 12
30 x 12
30 x 12
Front Squat:
95 x 3
115 x 3
135 x 3
165 x 3
190 x 3
DB Prone Row:
30 x 12
40 x 12
40 x 8
40 x 8
DB Curl:
15 x 12
25 x 8
25 x 8
|
Fossil
Total Posts: 1221
|
06-04-17 12:41 AM - Post#850796
Seated Neutral Grip DB OHP:
15 x 12
25 x 12
25 x 10
25 x 10
Squat:
95 x 5
115 x 5
135 x 5
160 x 5
185 x 5
30° Incline DB Row:
30 x 12
45 x 8
45 x 8
45 x 8
Hammer Curl:
20 x 12
30 x 8
30 x 8
|
Fossil
Total Posts: 1221
|
06-06-17 01:16 AM - Post#850872
eutral Grip DB OHP:
20 x 12
35 x 8
35 x 8
35 x 8
Front Squat:
95 x 3
115 x 3
135 x 3
165 x 3
190 x 3
DB Prone Row:
30 x 12
40 x 12
40 x 10
40 x 8
DB Curl:
15 x 12
25 x 8
25 x 8
|
Fossil
Total Posts: 1221
|
06-08-17 12:12 AM - Post#850992
Seated Neutral Grip DB OHP:
15 x 12
25 x 12
25 x 12
25 x 12
Squat:
95 x 5
115 x 5
135 x 5
165 x 5
185 x 5
30° Incline DB Row:
30 x 12
45 x 12
45 x 8
45 x 8
Hammer Curl:
20 x 12
30 x 8
30 x 8
The format is intended to be ABA BAB but at some point I missed a day and messed it all up, but this week will sort of "reset" that.
|
Fossil
Total Posts: 1221
|
06-12-17 03:13 AM - Post#851108
Neutral Grip DB OHP:
20 x 12
35 x 10
35 x 8
35 x 8
Front Squat:
95 x 3
115 x 3
135 x 3
165 x 3
190 x 3
Waiting until this gets easier. Felt much better than last time, so that's a good sign.
DB Prone Row:
30 x 12
40 x 12
40 x 10
40 x 10
DB Curl:
15 x 12
25 x 10
25 x 8
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Fossil
Total Posts: 1221
|
06-14-17 01:58 AM - Post#851213
Seated Neutral Grip DB OHP:
20 x 12
30 x 8
30 x 8
30 x 8
Squat:
95 x 5
115 x 5
135 x 5
165 x 5
185 x 5
30° Incline DB Row:
30 x 12
45 x 12
45 x 10
45 x 8
Hammer Curl:
20 x 12
30 x 10
30 x 8
|
Fossil
Total Posts: 1221
|
06-17-17 11:47 PM - Post#851428
I just can't keep a normal schedule; was supposed to lift Thursday and that didn't happen and yesterday it was totally out of the question.
I think I can do Monday, Wednesday and Saturday.
Neutral Grip DB OHP:
20 x 12
35 x 10
35 x 8
35 x 8
Held back on these because I want to really make everything feel "light" before moving up.
Front Squat:
95 x 3
115 x 3
135 x 3
165 x 3
190 x 3
Not bad at all. Gonna keep this weight for maybe another session or two.
DB Prone Row:
30 x 12
40 x 12
40 x 12
40 x 10
DB Curl:
15 x 12
25 x 10
25 x 8
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Fossil
Total Posts: 1221
|
Seated Neutral Grip DB OHP:
20 x 12
30 x 10
30 x 8
30 x 8
Squat:
95 x 5
115 x 5
135 x 5
165 x 5
185 x 5
30° Incline DB Row:
30 x 12
45 x 12
45 x 12
45 x 10
Hammer Curl:
20 x 12
30 x 10
30 x 10
Short-term goals are 1.5x BW front squat (for reps) and repping 40lb DBs for 12s.
Plan is 3x3 FS and 50 in 20 DB C&P day 1
Hang DB C&P for a top set of 10 and 5x2 pause FS on day 2
Then, on day 3, back squats for sets of 5-10 and rows and curls for sets of 8-12.
Hopefully all those DB clean and presses will improve my conditioning a little and I'm thinking the pause squats will help drive my front squat up, although I'm not really sure since I've never ran a cycle of them. Also, will probably start pressing in my lifting shoes. Cleaning the DBs from the ground is a lot easier with them on and pressing feels more stable. I can never remember why I stopped wearing them for OHP...
Edited by Fossil on 06-20-17 01:31 AM. Reason for edit: No reason given.
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Fossil
Total Posts: 1221
|
Front Squat:
125 x 3
145 x 3
165 x 3
185 x 3 x 3
Instinct was right - these felt lighter each set.
Upping them next time around.
DB Clean and Press:
30 x 5
35 x 35 reps in 20 minutes
Since I knew this would be more strenuous from an aerobic standpoint, I paced myself. All done from the floor wearing lifting shoes and not utilizing any back swing. I've used the between-the-legs method/swing method and like it, but wanted to give the "standard" stance a go.
Side note:
I've never seen a DB clean and press performed correctly on the internet.
The issue is almost always that their knees cave in. Moving your feet closer together eliminates this issue.
Side, Side note:
If I had to pick 2 lifts to do for eternity, it'd be front squats and DB clean and presses.
Edited by Fossil on 06-22-17 01:09 AM. Reason for edit: No reason given.
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Fossil
Total Posts: 1221
|
06-25-17 12:26 AM - Post#851726
DB Hang Clean and Press:
20 x 10
25 x 10
30 x 10
Pause Front Squat:
115 x 3
125 x 3
135 x 3
145 x 3 x 3
Switched the pause squat rep scheme just because, lol.
|
Fossil
Total Posts: 1221
|
06-27-17 01:12 AM - Post#851828
Front Squat:
125 x 3
145 x 3
165 x 3
190 x 3 x 3
DB Clean and Press:
30 x 5
35 x 38 reps in 20 minutes
Front squats were harder and the DB clean & presses were easier.
I'm fairly certain it's because I pushed a day back last week so I could kinda feel out front squats; Normally that day falls on a Wednesday, but last week I did it on a Saturday. No big deal. Just didn't anticipate the ipper back / midsection / hip flexor fatigue I'd be dealing with.
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Fossil
Total Posts: 1221
|
06-29-17 01:16 AM - Post#851970
DB Hang Clean and Press:
20 x 10
25 x 10
30 x 10
Pause Front Squat:
115 x 3
125 x 3
135 x 3
145 x 3 x 3
Widened my grip a little and things felt a lot better.
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Fossil
Total Posts: 1221
|
Schedule got messed up, yet again.
Front Squat:
125 x 3
145 x 3
165 x 3
190 x 3 x 3
Not really happy with the front squats. Felt too heavy and I was slightly leaning forward on the ascent.
DB Clean and Press:
30 x 5
35 x 40 reps in 20 minutes
Edited by Fossil on 07-03-17 12:21 AM. Reason for edit: No reason given.
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Fossil
Total Posts: 1221
|
07-04-17 11:52 PM - Post#852323
DB Hang Clean and Press:
20 x 10
30 x 10
35 x 10
Pause Front Squat:
115 x 3
125 x 3
135 x 3
150 x 3 x 3
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Fossil
Total Posts: 1221
|
07-07-17 12:49 AM - Post#852427
Squat:
125 x 8
135 x 8
145 x 8
155 x 8
DB Curl:
15 x 12
20 x 8
20 x 8
20 x 8
DB Prone Row:
30 x 12
40 x 8
40 x 8
40 x 8
|
Fossil
Total Posts: 1221
|
07-10-17 02:31 AM - Post#852506
Front Squat:
125 x 3
145 x 3
165 x 3
180 x 3
195 x 3
DB Clean and Press:
30 x 5
35 x 42 reps in 20 minutes
|
Fossil
Total Posts: 1221
|
07-12-17 02:24 AM - Post#852664
DB Hang Clean and Press:
20 x 10
30 x 10
35 x 10
Pause Front Squat:
115 x 3
125 x 3
135 x 3
150 x 3 x 3
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Fossil
Total Posts: 1221
|
07-14-17 01:55 AM - Post#852787
Squat:
125 x 8
135 x 8
145 x 8
160 x 8
DB Curl:
15 x 12
20 x 10
20 x 10
20 x 10
DB Prone Row:
30 x 12
40 x 8
40 x 8
40 x 8
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Fossil
Total Posts: 1221
|
07-16-17 12:15 AM - Post#852870
DB Clean and Press:
30 x 1
35 x 1
40 x 1
45 x 1
47 x 1
50 x 1
52 x 1
55 x 1
35 x 8
Front Squat:
125 x 3
145 x 3
165 x 3
185 x 3
190 x 3
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Fossil
Total Posts: 1221
|
DB Hang Clean and Press:
20 x 10
30 x 10
35 x 10
25 x 12
Squat:
125 x 8
135 x 8
145 x 8
165 x 8
145 x 10
Edited by Fossil on 07-18-17 12:16 AM. Reason for edit: No reason given.
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Fossil
Total Posts: 1221
|
07-20-17 12:01 AM - Post#853102
DB Clean and Press:
30 x 1
35 x 1
40 x 1
42 x 1
45 x 1
47 x 1
50 x 1
52 x 1
55 x 1
32 x 12
I really focus on the negative with these singles. Like, 4-5 second eccentrics (except on the back-off set.) That's partially why I started doing the DB clean & press - it's really the only sensible way to do singles with dumbbell presses.
Front Squat:
125 x 3
145 x 3
165 x 3
185 x 3
190 x 3
135 x 5
I keep switching because I want to do these two lifts twice a week.
The middle day will be assistance stuff - squats, hang clean and press, rows and curls.
All using the "ramp up, back off" method which is, as the name implies, ramping up to a top set and then doing a back-off set.
This ensures I'll end up with somewhere between 15-25 total reps over 60-70 percent of my (estimated / circa) 1rm.
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Fossil
Total Posts: 1221
|
DB Hang Clean and Press:
20 x 10
30 x 10
35 x 10
25 x 15
Squat:
125 x 10
145 x 10
165 x 10
125 x 12
Prone DB Row:
25 x 10
35 x 10
45 x 10
30 x 15
Hammer Curl:
15 x 10
20 x 10
30 x 10
20 x 15
Edited by Fossil on 07-23-17 01:20 AM. Reason for edit: No reason given.
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Fossil
Total Posts: 1221
|
07-25-17 12:54 AM - Post#853312
DB Clean and Press:
30 x 1
35 x 1
40 x 1
42 x 1
45 x 1
47 x 1
50 x 1
52 x 1
55 x 1
32 x 12
Front Squat:
125 x 3
145 x 3
165 x 3
185 x 3
195 x 3
135 x 5
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Fossil
Total Posts: 1221
|
Neutral Grip DB OHP:
20 x 10
30 x 10
35 x 10
25 x 15
Set at 35 was harder than doing hang clean and press (probably because of the built-in rest-pause element) but the set at 25 was easy.
Squat:
125 x 10
145 x 10
165 x 10
125 x 12
Prone DB Row:
35 x 10
47 x 10
32 x 12
DB Curl:
15 x 10
20 x 10
22 x 10
Edited by Fossil on 07-27-17 02:30 AM. Reason for edit: No reason given.
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Fossil
Total Posts: 1221
|
DB Clean and Press:
30 x 1
35 x 1
40 x 1
42 x 1
45 x 1
47 x 1
50 x 1
52 x 1
55 x X, miss
Neutral Grip DB OHP:
32 x 12
Front Squat:
125 x 3
145 x 3
165 x 3
185 x 3
165 x 3
135 x 3
Edited by Fossil on 07-31-17 01:32 AM. Reason for edit: No reason given.
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Fossil
Total Posts: 1221
|
08-02-17 02:01 AM - Post#853691
Neutral Grip DB OHP:
20 x 10
27 x 10
37 x 12
22 x 20
Prone DB Row:
25 x 10
35 x 10
50 x 10
30 x 20
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Fossil
Total Posts: 1221
|
08-04-17 01:01 AM - Post#853813
Front Squat:
125 x 3
145 x 3
175 x 3
195 x 3
135 x 5
Notes to self: stop experimenting with a wider grip. It'll never work. Back-off set needs to be in the 6-8 range.
Hammer Curl:
15 x 10
20 x 10
30 x 12
22 x 20
Ditched the clean & presses for now - kinda banged up my wrist. Was fun while it lasted.
Doing something I did a long time ago and remember enjoying - doing a top heavy set, then pushing a second set for higher reps, but kinda pushing for progression on both (not necessarily in the same session.)
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Fossil
Total Posts: 1221
|
08-04-17 01:39 AM - Post#853814
Hammer Curl+DB OHP+DB BOR:
15 X 10
25 X 12
25 X 8
Front Squat:
75 x 8
95 x 8
115 x 8
125 x 8
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