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When I was flat BB benching regularly, I also found it most comfortable/stronger to bench with a pretty narrow grip (close to hat I often see PLers doing when they do close grip bench). Never really got the hang of wider grip benching. If I try to hit a big bench PR in future, maybe I'll play around with a wider grip just to see if I can make it work.

15-04-24

BW - 71.2

A - GM
100 x 9, 8, 8

B- Reverse Nordic
+10 x 9, 8, 7+BWx10

C - Incline DB Press
30 x 11, 10, 9

DB Flye
15 x 10, 9

A- Lying Lateral
7.5 x 12, 11, 9, 8

B -Pushdown
27.5 x 14, 12, 11, 9

Notes

Great session, progress everywhere, but the "Session RPE" was high -- was reeling after most sets.

Changed lateral style to be more like this: Felt much better, more of a stretched feeling at the bottom. Had previously been wary of this form bc wondered if it might be a bit rear-delty, but that didn't seem like it was the case.

Abs still sore from Saturday, but interfered less than I anticipated.

12-04-24

BW - 71.1

Lying Leg Curl
72.5 x 14, 8+4+3

Cybex Hack Squat
100 x 6, 5

Machine Chest Press
13 x 10, 8 , 6
12x6 + 10x5 + 8x5

A - Cable Lateral
8 x 10, 10, 8, 7, 6 [adjusted cable height between first and second, is why there's no drop off I think]

B - Cable Overhead Extension
23 x 12
21 x 10, 8
18 x 8, 7

Dips
+15 x 10
+15x7 + BWx7

Notes

Lying leg curl subbing in for seated. Really liked the feel -- felt better able to push hard without worrying about losing the groove or moving in the seat etc. I know the studies say seated is better b/c bigger hamstring stretch, but whatever. IIRC lying better for sartorius.

Always get this mega dropoff between sets on (overhead) tricep stuff -- really interesting how different muscles recover at different rates.

08-04-22

BW -  71.5

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-5 x 1
-15 x 2

One Arm Cable Row
50 x 9, 6

20mm Lifts
50 x 1
55 x 1
50 x 7s, 6s, 5s

10mm Lifts
40 x 9s, 8s

Pinch
17.5 x 11s, 11s

Rear Delt Cable Flye
10 x 8, 7

Finger Curl
22.5 x 6+5 + 20 x 5+4

Hammer Incline Curl
17.5 x 14+6+5

DB Preacher
15x5 + 12.5x7 + 10x11+7

03-04-24

BW - 72.0 [expected to be higher, so that's a nice surprise]

Assisted OAC
-20 x 1
-15 x 1
-10 x 1, 1
-17.5 x 2

OA Cable Row
50 x 7, 5

20mm Holds
50 x 7s, 6s, 5s

10mm Holds
40 x 8s, 7s

Pinch Holds
17.5 x 10s, 10s

DB Finger Curl
20 x 9+3, 6+3

Hammer Incline Curl
20 x 10, 8

DB Preacher Curl
15x5 + 12.5x7 + 10x10

Notes

Decent enough. Still feeling a bit tired. Anyway, resumed the calorie deficit yesterday for the last push to ~68-69kg.

Man my heart goes out to you. Props on making it through family time in one piece. And props to your dad for maintaining sobriety.

Thanks, man. And yeah, I'm really proud of him -- our relationship has been so much better thanks to it, and he has been so much happier.

30-03-24

Had some down time so hit the gym while traveling. Didn't record numbers but was basicay massive drop sets on all of the following exercises, in order to get stuff done in like 30 mins total:

Machine bench

Lat Pulldown

Cable Row

Pec-Dec

Preacher Curl

Machine Dips

Will try and do some leg stuff tmrw if I get a chance

Nice, one more rep with your old PR while weighing 5 kg less and being older.

Thanks, yeah v happy with it. I think lots of PRs are coming on that lift because I haven't included it regularly for a while. Also, I'm only 30, so I hope I'm at least 10 years away from age being a meaningful factor in strength PRs...

24-03-23

BW - 72.2 [been +-1 0.1 from here while eating +600kcal, so it's just extra water weight from carbs + bulk]

Assited OAC
-20 x 1
-15 x 1
-10 x 1
-15 x 2, 1

Chinup
+40 x 7

20mm Grip
50 x 1, 1
55 x 1, 1
60 x 2
55 x 3

10mm Grip
40 x 5
45 x 3

DB Wrist + Fing Curl
20 x 11+5

DB Preacher
15x6 + 12.5x8 + 10x12 + 8

Notes

Feels good to lift again. Before planning this little deload, i didn't think about the fact I'm away for 4 nights at the end of this week, so guess I'm getting back-to-back rests.