Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[swingerofbirches]

Back day today ...

Front squats for stretch (45x5 / 95x5 / 135x3)

Barbell Rows - 5x10 @ 225
Close Grip Cable Row - 5x10 @ 240 (8reps last set)
Cable Lat Pulldowns 3x10 @ 140 SS w/ Cable Lat Extensions 3x10 @ 80
Barbell Shrugs - 3x10 @ 225 (pause)

Elliptical for 200cal

[icehog3]

Nice, Charlie!

Today:

Seated military press
Olympic bar curls
Skullcrushers
Standing military press
Preacher curls
Pushdowns

[swingerofbirches]

Light back squats (w/o sleeves) - 135x10 / 225x10 / 315x5
Flat Bench - 5x10 @ 135
Then a buttload of chest and arm accessory work.
Little bit of elliptical followed by a turn in the sauna.

[icehog3]

113 Charlie?

[swingerofbirches]

lol you can count it if you want, Tom. I wasn't going to count light weight/stretching squats as actual work. It's still Squattinh I guess, just a different kind than before ... more strategic.

[icehog3]

I say if you are squatting, it counts, Charlie!

I'm betting on you hitting 160, at least!

[Adriftpanda]

Go for 1k!

Back and chest today.

Dead lifts 4x3
Pause dead 4x5
Seated row machine 5x10 w/ drop
Neautral grip pull down 4x10 w/ 3 sec negatives every set
Wide grip pull down 4x10

Seated cable presses 4x10-8
Incline bb 4x6
Incline DB flies 4x12-10
Dips 4x15

Friend was deadlifting so I played around and did 3x5 of single arm deadlift

[icehog3]

Sweet, Huy!

[swingerofbirches]

Get it Huy!
How the lifts going Tom?

Front squats @ 45 for a stretch.
DL conventional (135x5 / 225x5 / 315x5 / 365x3 / 405x1 / 455x1)
Elliptical for 200cal

[icehog3]

114!

Chest today, a little stronger but the endurance still blows, Charlie. I can't believe the time I took out of the gym set me back this far, I guess it's harder to come back the older I get.

[swingerofbirches]

I think that the reduced squat and DL load this week has helped a lot. That 455 today was chalkless and came off the ground rly fast. I think that with some chalk I could have pretty easily pulled a PR today.
My little cousin is gonna lift with me next Tuesday so new can DL together so I'd imagine I'll be shooting for a PR then.

[swingerofbirches]

Originally Posted by icehog3

114!

Chest today, a little stronger but the endurance still blows, Charlie. I can't believe the time I took out of the gym set me back this far, I guess it's harder to come back the older I get.

lol @ 114

You're just giving the weights some time to prepare for what's ahead

[icehog3]

I like looking at it that way, Charlie, whether it's true or not...thanks!

[swingerofbirches]

It's like that meme ... "When i take a rest day, it's to give the weights a break" lol

[icehog3]

Is that you in your avatar, Charlie? Rack pulls?

[swingerofbirches]

Yeah that's me Tom.

That's not a rack pull in the pic. I did light rack pulls earlier this week for the first time ever tho. I think I'll keep doing them to help me with my form from mid-shin.

[swingerofbirches]

Worked up to 405 back squat for a double. Didn't have my knee sleeves either. Just did it for fun but I think I'll work back up to 425 next week and see if there's a PR to be had beyond that. I pull heavy next Tuesday so I'm guessing I'll back squat heavy next Friday or Saturday.

[zemekone]

wow there is part 2 of this thread?

[icehog3]

Nice, Charlie!

geRRy! 9000 posts in, and about 14 of them are yours. We miss you!

Back today, gas starting to get better, strength slowly as well.

Started with wide pulldowns up to 260 pre-fatigue, and then V-grip pulldowns to 240.
T-bar rows only to 250, but seemed like a ton after all the pre-fatigue.
Barbell rows to 285.
3 sets of cable rows at 260.
Two sets of pullups to finish her off.

[swingerofbirches]

Rrrrrooooowwwww