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  1. #26
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    So I was looking for ways to help with my overhead press and the low ceiling syndrome with the weights hitting the tiles on that final shrug move I guess I need to do. I was using my straight barbell and 5 lbs weights and 2.5 lbs weights to try and clear basement ceiling.

    So I built me a weight bar with dropped bar ends for the weights, so I can put on 10 lbs plates that sit below the bar height, I think some refer to the bar shape as a cambered bar or one of those fancy safety squat bars.

    The bar I built works great, it weights only ten pounds and welded really well. It should get me by for now, I loaded 100 lbs on it and tried to press it, failed, my form is not right yet.

    Part of it I struggle with lack of mobility getting my arms straight above my head and I'm bending my back to much with heavy weight. So til I can get my form right I just have to work on getting my arms to stretch where they need to go with the lighter weight.

    Any how I'm happy with new bar and looking forward to the morning to get my first of 2 workouts done tomorrow. Back to 2 workouts in one day on weekends. Got to push to get that 315 bench press, I think these lifts will get me there. I will work in some days of regular bench press in the weeks to come.
    Last edited by ddeennis; 04-05-2019 at 11:08 PM.

  2. #27
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    April 6th A.M. workout

    Pin press

    115 x 5
    135 x 5
    155 x 5
    175 x 5
    195 x 3
    215 x 3
    235 x 3
    275 x 0 failed
    235 x 1 removed weight from 275 press this up

    Loaded 305 lbs on barbell, lowered it down slowly 2 times to pins. Wanted to make sure I can unrack that amount and control the weight down to the pins, prepare my body for such weight.

    Pin Rows- worked on speed of bar to belly.
    115 x 5
    135 x 5
    155 x 5
    175 x 5 at this weight speed is much slower
    155 x 5
    135 x 5
    115 x 5

    Overhead Press with my newly built bar. Bar weights 10 lbs empty

    20 lbs x 5
    30 x 5
    40 x 5
    50 x 5
    60 x 5
    70 x 5
    80 x 5 ya I'm done

    So this overhead press was my first real workout and when the weight hit 70 lbs I could feel me slow down and really feel muscles popping, 80 lbs just took it out of me, started to shake. I don't think my form is just right, but I will keep pressing up. I have to work on getting my arms more over my head and remind myself not to arch the back. Oh and no bounce! just solid straight up press with legs locked and butt tight. 1 hour 15 minutes.

    Rest for 6 hours and hit it again!
    Last edited by ddeennis; 04-06-2019 at 02:17 PM.

  3. #28
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    April 6th Workout P.M.

    Pin Press

    145 lbs x 5
    165 x 3
    225 x 2
    250 x 1
    270 x 0 failed but held it about 2" off pin for several seconds

    Pin Rows
    115 x 5
    135 x 5
    155 x 5
    175 x 5 Oh so slow moving
    115 x 10 This almost to light reps are fast

    Overhead Press
    40 lbs x 5
    50 x 5
    60 x 5
    70 x 5 So feeling it
    80 x 5 this really burned and I was shaky.

    45 minute workout.

  4. #29
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    4-8-2019

    Pin press/dead press
    125 lbs x 5
    145 x 5
    165 x 5
    185 x 5
    205 x 2
    225 x 2
    245 x 1
    265 x 1 new pr
    305 x 0 unracked and lowered real slow, tried pushing up no go.
    245 x 2 took weight off 305 so I could put bar back up on rack press it twice.



    Pin rows/power rack rows

    125 x 5
    145 x 5
    165 x 5
    185 x 4 really slow and heavy new pr
    145 x 5

    Overhead press

    50 lbs x 5
    70 x 5
    90 x 4 really shaky plenty heavy new pr

    Started off with slight headache, holding my breath made my head hurt more, so I'm surprised I did this well. Shorten up the Overhead press, instead of doing so many lighter sets, step it up on weight. Having a cambered bar makes the bar shake and it does take more energy to be stable, sure wears me out in a hurry.
    Last edited by ddeennis; 04-10-2019 at 08:51 PM.

  5. #30
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    April 10th 2019

    Workout

    little stretching
    115 lbs x 5
    135 x 5

    Time for the 285 lbs pyramid

    155 lbs x 10
    185 x 8
    215 x 6
    240 x 4 new PR
    250 x 3
    265 x 2 new PR
    215 x 8 all out

    300 x 0 unracked lowered and tried benching it, got it off the chest about 1 or 2" and sputtered out, turned my head and dropped it on the safety bars, felt heavy coming down, think my mind already said your not lifting it. So I called it good for tonight. 45 minute workout. I wasn't 100% little tired from work, body still beat up from yesterday- sun burnt, I lost 5 lbs of fluid yesterday working out in the hot sun digging a trench in the heat of the day. Weighed myself I was still about 3 lbs down from "normal".

    Been working out for just a tad over 6 months and my weight has been the same, yesterday was the biggest drop ever. it varies 1 or 2 lbs from day to day. So I know yesterday was really tough on my body. I was so dehydrated.

  6. #31
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    April 13th workout A.M.

    Had to skip the workout yesterday for another project that had to get done. So I got 1 extra day of rest and hit it this morning. Thought I would shoot for 300 lbs on bench

    Did some stretching for 30 minutes to help with lower back ( sore ) from the Overhead press. Even laying on the floor with back flat - hands straight up - I couldn't get the back of my hands to touch the floor. After some time stretching I could get close, so I am just not limber enough to properly do an overhead press without a severe lower back arch. Something to work on. So my overhead press will have to be light.

    On to bench


    125 lbs x 5
    150 x 5
    175 x 3
    200 x 2
    225 x 2
    250 x 1
    275 x 1
    300 x 0 failed again- took the weights off so I can lift bar back to rack
    165 x 1
    215 x 1
    255 x 1
    300 x 0 failed again, damn!

    1 hour 15 minutes


    Workout P.M.

    120 lbs x 5 Bench
    140 x 5
    160 x 3
    180 x 1
    200 x 1
    220 x 1
    240 x 1
    260 x 1
    280 x 0 failed
    300 x 0 failed

    30 minutes to do this, I just stopped, little ticked off, I should have this 300 lbs whipped already, little mad that it's not going up, arms must be tired enough I couldn't even get 280 lbs, felt like I just missed my bar path so instead of wasting energy just to put it up that I went to 300 lbs

    So I will rest for 2 days and hit it again on Monday evening.
    Last edited by ddeennis; 04-13-2019 at 11:39 PM.

  7. #32
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    4-15-2019


    bench
    125 x 5
    145 x 5
    165 x 5
    185 x 5
    205 x 5
    225 x 1
    245 x 1
    265 x 0 missed lift upset I couldn't get that

    Did some other lifts around my gym and decided I need to take a break, I have been missing lifts I shouldn't be and I don't think for the last 6 months I had more than 3 days off at any given time, I know last few months I don't think I have missed any workouts every other day. I think it's time for a break. Let the body heal.

  8. #33
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    4-21-2019 A.M.

    I'm back from a small break
    Did nothing in the gym since last workout.
    Got things done around the house that needed to be done, no real lifting or anything.

    I stretched for 30 minutes this morning

    Bench
    115 x 10
    155 x 6
    220 x 2
    260 x 1
    300 x 1

    SO YA I DID IT!!!!!!! Hit 300 lbs this morning, it was a tough bench, got stuck half way up, I wasn't going to give up, gave out a large belt of a grunt and the weight started to move again. So ya just over six months I went from 140 lbs bench to 300lbs. OH YA! Called it good for this workout, hit it again later today. Little soon for my 1 rep max, but I wanted that 300 to go up I will redo my 1 rep max at end of month like normal maybe I'll hit 305 or just 300 again but cleaner. Don't matter I got that 300 mark I felt I should have put up earlier this month.
    Last edited by ddeennis; 04-21-2019 at 07:47 PM.

  9. #34
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    4-21-2019 P.M. workout

    Still riding my 300 lbs bench high. Figure take it easy on bench do some other things.


    Bench warm up:
    115lbs x 10

    Bench

    145 x 5
    165 x 5
    185 x 5
    205 x 5
    225 x 5

    Over Head Press - no bounce just a straight push up from chest. I don't want to push this weight to hard my body just does not allow me to go straight up, so if I go to heavy I arch my back to much gives it a dull pain. See how this weight does. Figure as long as I do something in this direction, it's better than not doing anything at all.

    30 lbs x 10
    50 x 5
    70 x 5
    90 x 5 PR

    Pin Row Below Knees in the power rack a.k.a squat rack. These feel good, I just don't have the muscle to do more weight yet.

    115 x 5
    135 x 5
    155 x 5
    195 x 1 PR
    200 x 0 failed twice - get about half way up, could not touch belly button.

    Sumo dead lifts worked my way to a 250 lbs PR 1 time.

    My dead lift has good form, have not done a lot of work in this area, the 250 isn't my all out max. I'm in no hurry to put up big numbers in this area at this time, as long as I get some clean reps in. I kind of needed a baseline marker, so the 250 is on the board as a PR and each time I can add weight and hit a new PR, it gives you a mental boost each time that number goes up.

    1 hour work out.

  10. #35
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    4-23-2019

    Bench
    115 lbs x 10
    165 x 5
    225 x 2
    245 x 1
    250 x 1
    255 x 1
    260 x 1
    265 x 1
    275 x 1

    Benching - things felt heavy tonight, I still pushed through

    Onto Overhead Press

    30 lbs x 10
    50 x 8
    70 x 6
    90 x 3 oh ya all I had
    110 x 0 failed couldn't get it off my chest
    100 x 1 Got it- PR

    Pin Rows in rack just below my knees starting position

    125 lbs x 5
    145 x 5
    165 x 5 speed is slower at this weight for sure
    185 x 1
    205 x 1 barely hit my belly button New PR

    Just did ONE Sumo dead lift

    200 lbs x 1 Just because it was sitting there and I wanted to lift it.

    1 hour workout

    Very good workout, happy with how all went. Hope it was enough. Do it again in two days. Still wanting to up my bench, I'm pretty sure 315 lbs is out of the question, maybe I can hit 305 or 310. I wonder why I'm way down on bench numbers, spent more than half the month to gain 5 lbs on the bench. Really felt it should be higher. I will keep pushing and see what I get next week on my 1 rep max test.
    Last edited by ddeennis; Yesterday at 09:46 PM.

 

 

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