Gamechanger: Gain 30, Pull 500.

Not logging the 10s, will log new PRs only for now. Tried rack pulls today, below the knee, belted, no straps, chalk, hook grip.

Rack Pulls: 405x5 PR! RPE 8. I could easily go up for a triple or two.

Might get some versa grips soon.
 
I would do 405 for 3 sets of 2-4 reps next time around. I say a range because you'll have to judge how many reps is appropriate for you to be able to get enough stimulus but also not be burned out for subsequent sets.
 
Totentanz said:
I would do 405 for 3 sets of 2-4 reps next time around. I say a range because you'll have to judge how many reps is appropriate for you to be able to get enough stimulus but also not be burned out for subsequent sets.
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Should I do a session of lighter deads, before I do another rack pull session, or just go right into the rack pulls again? I might do some pulling this weekend. I was thinking the 315 for 3x5 for deadlifts, then next week, do the rack pulls of 405 for 3x2-4, cool?

My low back feels ok after the rack pulls, but a lighter session may be good for recovery.
 
Last day of the 10s. Everything is sore.

Rack Pulls: 405x3x3 RPE 9
Incline Bench: 175x2x9
Cable Row: 180x2x8
Wtd. Dips: 240x2x10
Pulldowns: 160x2x8
Uni-Leg Press: 140x2x8
Seated Calves: 140x2x10

Didn't go to 10 reps for every set, because I pushed the load as high as I could for this last day. Really pumped, really sore, especially thighs, triceps and teres major, lats are all super sore.
 
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Good pulling, sci. Eat big this weekend and take it a little easier next week to recharge a bit. Hows the bodyweight?
 
Totentanz said:
Good pulling, sci. Eat big this weekend and take it a little easier next week to recharge a bit. Hows the bodyweight?
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The last two weeks have been hellish at work, which has wreaked havoc with my training and diet, so unfortunately my weight has only maintained. :(. I hate my current job, it really is that bad lately.

However, today I landed a new job with less hours, more money and less stress!!! Hallelujah! So starting next week I can eat and train properly and start gaining weight again. I am really psyched as my job and boss was really stressing me out, and killing my appetite.
 
Great news then. I know how a ****ty job can be, good that you were able to get something better. I hope it works out. How are the hours? Same sort of shift or will you be lifting a different time of day?
 
Same shift. Lately I have been doing full body workouts 3x/week. My new job starts a bit later, which will allow more time in the morning to workout, so that will be awesome.
 
Perfect,.so by the time you get to really pushing new prs, you should be well acclimated to the new job. Awesome.
 
Definitely going to be some PRs coming up, I can feel it! Also, I am eating like a bull now, with stress relieved with the great news, so my weight should be steadily climbing again.
 
I start the new job on June 3rd, and gave two weeks notice, so I'll still have to deal with my current job for the next two weeks, that's ok, training is going well, and I think I am going to extend this cycle out a bit, I am managing to eat properly lately, so gains will likely resume anyway.
The psychological stress is gone, since I know I am leaving for sure.

My back is visually thicker and larger, so that is very cool.
 
I tried a new exercise order tonight.

Prioritizing back and chest, then finishing with deads and legs. It worked great, I didn't have to warmup as much with deads, since my back was plenty warmed up already.

Pullups: 190 3x5
45 Incline Bench: 185 3x5
Cable Row: 190 3x5
Wtd. Dips: 240 3x5
DeadLift: 345x3
Uni-Leg Press: 140 3x5
Seated Calves: 150 3x5
"Donkey" Calf machine: 300 3x5
 
That is definitely more in line with how I do it, sounds good, just be ready to change it back up a little if the deads get to be too much that late in the workout further down the line. Personally, I love doing them late in the workout because then I know I'm almost done so I can give it my all.
 
Yeah, if I am going for a PR or something, I will doing deads first.

Also, I will be getting some versa grips, as my grip is becoming a limiting factor.
 
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Sci said:
Pullups: 190 3x5
45 Incline Bench: 185 3x5
Cable Row: 190 3x5
Wtd. Dips: 240 3x5
DeadLift: 345x3
Uni-Leg Press: 140 3x5
Seated Calves: 150 3x5
"Donkey" Calf machine: 300 3x5
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Do you count your body weight in those figures?
 
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Yeah, the pull-ups were assisted, the dips were weighted, and the calf machine is not really a donkey, I just call it that because it is a similar body position, I think the technical name is "calf extension machine" or something, it uses a lever selector and not body weight.

These are all in pounds, because that's what my gym has.
 
Finally bulking properly again, body weight slowly increasing. :)

My workout bro was at the gym with me yesterday, so I went a little crazy.

Pull-ups: 195 3x5
45 Incline Bench: 185 2x5, 195x5 PR!
Flat Bench: 225x2, 245 x1 ok. This was just stupid, my right shoulder hates the flat bench, but I couldn't resist. 'My bro can bench like double his body weight, so when I was spotting him, I couldn't resist jumping in too.
Cable Rows: 190 3x5
Dips: 250 3x5
Chin-ups: 205 3x5, 230 3x3 PR!
Uni-leg Press: 160 3x5
Seated Calf: 160 3x7 PR!
Donkey Machine: 300 3x5
Machine Curls: 70 3x15
Pushdowns: 80x10
Overhead cable extensions; 72.5x12
 
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