Spam pictures of my biceps. Whatever.

[jdmalm123]

Probably.

Feels like a long time between workouts. That's good news for recovery.

Thinking about adding a little bit of conditioning work/active recovery...

On 1-2 days (Tue/Thu/Sat) thinking about some sledgehammer, DB swings, tire flip, tire jump, shoulder carry, farmer's walks...

Maybe 3 of those one day and the other 3 another day...

Not sure, just thinking out loud... Gonna make sure this week is good and then consider this for next week...

[OneMorePlate]

Highly recommend Heavy bag work for conditioning. You can get any level of conditioning by adjusting your intensity, bonus its a big stress reliever.
Workouts are progressing very nice, keep up the hard work!

[KD5NFW]

Originally Posted by jdmalm123

Wow, the workout was awesome!

I stretched the adductors/abductors in my legs earlier and my back loosened up shortly after. I think the Friday workout just tightened up my lats and hips and it showed up as low-back/sacral tightness. Got it figured out now!

Sets of 8 pull ups were grinders last week so will repeat them this week. Felt better but will repeat again until easy. Did some extra D-handle pull ups, too.

Deadlifts were fast, presses were solid and Pendlay's were explosive. Maybe the creatine and Saturday's TReaT all kicked in at once!

Warm up sets in blue.

Pull Ups (intraset with DL)
BWx8
BWx8
BWx8
BWx8
BWx8

Dead Lift
120x3
145x2
170x2
195x1
205x1
220x1
230x1
245x1

Military Press
45x10
70x10
85x5
100x5
115x5
120x4
130x3
135x2
145x1

Pendlay Row
75x5
90x5
105x5
120x5
130x4
135x3
145x2
155x1

Alternating-side D-Handle Pull Ups (intraset)
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4

Weighted Sit Ups
10x15
10x15
10X15

DB Shrug
15x15
15x15
15X15

Just trying these out since DLs don't do anything for my traps.

Awesome work JD!!

[EliteDreams]

Keep up the hard lifting!

[jdmalm123]

Originally Posted by OneMorePlate

Highly recommend Heavy bag work for conditioning. You can get any level of conditioning by adjusting your intensity, bonus its a big stress reliever.
Workouts are progressing very nice, keep up the hard work!

Thanks!

I've done it, just deciding so i can maintain balance between recovery, strength gains and overall health.

Originally Posted by KD5NFW

Awesome work JD!!

Thanks, KD. Starting to begin to initiate the early indications of possible potential.

Originally Posted by EliteDreams

Keep up the hard lifting!

Yes, sir. No other way!

[fenrisulfr]

I havent seen any spam or biceps in this log.

[J_Byrd]

Originally Posted by jdmalm123

Probably.

Feels like a long time between workouts. That's good news for recovery.

Thinking about adding a little bit of conditioning work/active recovery...

On 1-2 days (Tue/Thu/Sat) thinking about some sledgehammer, DB swings, tire flip, tire jump, shoulder carry, farmer's walks...

Maybe 3 of those one day and the other 3 another day...

Not sure, just thinking out loud... Gonna make sure this week is good and then consider this for next week...

that sounds like it will hurt, but in a fun way!

[jdmalm123]

Originally Posted by fenrisulfr

I havent seen any spam or biceps in this log.

So far it's mostly "whatever." Plus, I don't just give away my spam or biceps!!!11

Originally Posted by J_Byrd

that sounds like it will hurt, but in a fun way!

Hope so! Trained like that exclusively for a while and really liked it, but this time I want to keep my big lifts advancing and be in good condition.

[jdmalm123]

Something kicked in....felt like Bruce Willis in Invincible! Upper back was pumped from the get go for no reason...

Pull ups still feel harder...I may be overdosing!
Squats felt amazing and I'm finally benching my BW again. BO Fly reps and weight were just right.

Pull Ups (intraset w/squats)
BWx8
BWx8
BWx8
BWx8
BWx8

Squat (low-bar, medium-wide stance, parallel)
100x5
120x5
140x5
160x5
170x5
180x5
190x4
205x3

BB Bench Press
45x50
90x10
110x5
125x5
145x5
155x5
165x5
175x4
185x3

Bent-over Fly (superset with BP)
12x12
12x12
12x12
12x12
12x12
12x12
12x12
12x12

Weighted Sit Ups
10x15
10x15
10x15

DB Lateral Fly
8x15
8x15
8x15

[SecondsOut]

nice. bet the upper back pump made bench press feel stronger. i'm curious to see what conditioning stuff you end up doing. a friend of mine used to be pretty heavy into outdoor stuff. he would make up all kinds of exercises with these long metal pipes he found, an abandoned bike rack, and an abandoned football sled. if i remember correctly, for a few months, he never tried to get PRs on the big 3 in the gym, just lifted consistently. later, he cut back on the outdoor stuff, went heavy on the big 3, and just blew away his previous PRs from before the outdoor work.