DEATH Triangle training log đź’€

Yesterday

Conditioning

Walk - 30 min, 3.0 MPH, 6% incline


Today

BW 232 :eek:

Deadlift
135 x 5 x 2
185 x 5 x 5

Press
bar x 10
95 x 5
135 x 5
155 x 5
165 x 5,5,3


Lat pulldowns
145 x 12 x 4

Ez bar curls
80 x 12 x 4

SI Joint still tight. When I sit back to start the pull it feels like everything in there is all bunched up. I'm able to do all my warm ups relatively pain free, my disc that I hurt doesn't hurt at all so I think it's just about knocking the rust out of there slowly. Tomorrow after I walk I'll do all my warm ups and stretches to try to get in working smoothly.

My press work sets were supposed to be 165 x 5 x 3 but the last work set crept up on my and I only got 3. I should have done 3 x 5 instead. These presses felt smooth but my wrist could still be a little more straight. Next week I think I'll use my gangsta wraps before I press.


I was 234 this morning, Rex.



Presses look great. That's one of my weakest lifts along with all my other lifts.
 
Thursday, February 25, 2021

Conditioning - 30 minute run, about 2.25 miles

It was so nice today I went for a run before work and a walk at lunch. Got in more than 15K steps so far today.

I ordered some more bands that came today. The current programming has a couple reverse band things programmed, but I didn't have any pairs of bands that were the same. Now I do. Never used bands like that before, but I have band pegs so what the heck, let's give it a go.
 
Friday, February 26, 2021

Lunch time - 20 minute walk, a little more than a mile

Early evening - Push A

Alternate Flat DB Press
25 X 8/8
35 X 5/5
40 X 4/4
45 X 3/3

50 X 8/8
40 X 10/10

30 Degree Incline Neutral Grip Bench Press
*with American Press Bar - 38 pounds*
Bar X 10
88 X 5
108 X 3

118 X 6
103 X 10

One Arm Landmine Press
Bar X 5/5
45 X 5/5

60 X 8/8
45 X 12/12

Band Pushdown
Black/Yellow/Blue/Green tube bands
12 X 3

60 Degree Incline Lateral Raise
30 X 12 X 3

Happy Friday, Savages.

 
BW 232

Squat
bar x 5
135 x 5 x 5 <Lmaoo>

BP
bar x 10
135 x 5
185 x 5
225 x 5
255 x 5 x 5



My third set. Dat gut, boi!

Face pulls
90 x 12
100 x 12 x 4

Tricep pushdowns
70 x 12 x 3

Ez bar curls
80 x 12 x 4

Bitch squats again, but I'm feeling good. The rust is getting knocked off the lower back. Anyways, here is my 13 year old squatting more than me. 170 x 5 is a new PR for him. He's about 139 here.



Super proud of this kid. It's been pretty nice the past month. We have both been lifting Tuesdays, Thursdays and Saturdays. I'll start around 430 then he comes in and watches me then starts warming up about 530. When he's done warming up I'm done with the rack so he can get in there. My other son lifts Mondays, Wednesdays(before Dynamite) and Fridays. But I have them walk 30 minutes on the treadmill on non lifting days. So all three of us will end up being in there. One son squatting, one son on the treadmill and I'll be finishing up my workout with some curls or whatever with the music blasting. It's nice, no place I'd rather be, man. I'm a lucky guy.
 
BW 232

Squat
bar x 5
135 x 5 x 5 <Lmaoo>

BP
bar x 10
135 x 5
185 x 5
225 x 5
255 x 5 x 5



My third set. Dat gut, boi!

Face pulls
90 x 12
100 x 12 x 4

Tricep pushdowns
70 x 12 x 3

Ez bar curls
80 x 12 x 4

Bitch squats again, but I'm feeling good. The rust is getting knocked off the lower back. Anyways, here is my 13 year old squatting more than me. 170 x 5 is a new PR for him. He's about 139 here.



Super proud of this kid. It's been pretty nice the past month. We have both been lifting Tuesdays, Thursdays and Saturdays. I'll start around 430 then he comes in and watches me then starts warming up about 530. When he's done warming up I'm done with the rack so he can get in there. My other son lifts Mondays, Wednesdays(before Dynamite) and Fridays. But I have them walk 30 minutes on the treadmill on non lifting days. So all three of us will end up being in there. One son squatting, one son on the treadmill and I'll be finishing up my workout with some curls or whatever with the music blasting. It's nice, no place I'd rather be, man. I'm a lucky guy.

Sounds great to me, my friend. If they don’t thank you now then they will one day. I wish my dad was into lifting at all and got me started. Have y’all got Mrs. Rex into it yet?
 
Sounds great to me, my friend. If they don’t thank you now then they will one day. I wish my dad was into lifting at all and got me started. Have y’all got Mrs. Rex into it yet?

Yeah, she lifts too. But only like twice a week. Sometimes only once a week. She likes it but isn't super into it like me and the boys are.
 
BW 232

Squat
bar x 5
135 x 5 x 5 <Lmaoo>

BP
bar x 10
135 x 5
185 x 5
225 x 5
255 x 5 x 5



My third set. Dat gut, boi!

Face pulls
90 x 12
100 x 12 x 4

Tricep pushdowns
70 x 12 x 3

Ez bar curls
80 x 12 x 4

Bitch squats again, but I'm feeling good. The rust is getting knocked off the lower back. Anyways, here is my 13 year old squatting more than me. 170 x 5 is a new PR for him. He's about 139 here.



Super proud of this kid. It's been pretty nice the past month. We have both been lifting Tuesdays, Thursdays and Saturdays. I'll start around 430 then he comes in and watches me then starts warming up about 530. When he's done warming up I'm done with the rack so he can get in there. My other son lifts Mondays, Wednesdays(before Dynamite) and Fridays. But I have them walk 30 minutes on the treadmill on non lifting days. So all three of us will end up being in there. One son squatting, one son on the treadmill and I'll be finishing up my workout with some curls or whatever with the music blasting. It's nice, no place I'd rather be, man. I'm a lucky guy.


All of this post is awesome and I award you all 1,000 points each.
 
Sunday, February 28, 2021

Warmup - Echo Bike, 5 minutes

Pull A

Neutral Grip Rack Chin Up
H17

BW X 8
BW X 8
BW X 6

One Arm DB Row
25 X 8/8
35 X 6/6
40 X 5/5
45 X 3/3

50 X 8/8
45 X 12/12

45 Incline DB Row
30s X 8
40 X 6

50 X 8
45 X 10

60 Degree Incline DB Curl
15 X 8

30 X 8
25 X 10 X 2

I have this weird tightness in my right arm when I curl and do a few other things (felt it somewhat on the one-arm rows. It's like the muscles in my forearm and upper arm around my elbow, but not my elbow itself - just tight and some discomfort.
 
Monday, March 1, 2021

Warm up - quick walk around the block + 25 KB swings

Legs A

Strap Leg Curl
BW X 25
BW X 18

Safety Bar Squat
Bar X 8
105 X 5
135 X 3

145 X 8
125 X 10
105 X 15

One Leg Hip Thrust
BW X 17/17
BW X 16/16
BW X 18/18

One Arm Slow Motion Farmer's Carry
50 X 30/30 X 2

Happy Monday, savages. It's LTR's birthday month.

 
Tuesday March 2nd

Squat 250lbs 3x5
- Feels like things are really getting dialed in. It was heavy but it felt good. Little tenderness in the low back but it feels like it’s all the stabilizer muscles finally firing and locking in rather than anything in the spine.

Press 135lbs 3x5
- I set up for 140 and it felt like it doubled the weight. So I went back down to last weeks. This is just something that’s going to have to be more consistent for me and I’ve been off lately. The 135 was good but I was disappointed.

Row 175lbs 3x5
- Feeling strong as I progress through these. The heavier the bar gets the more I feel those lats pull it up.


 
BW 232

Squat
bar x 5 x 2
135 x 5
185 x 5 x 5

BP
bar x 10
135 x 5
185 x 5
225 x 5
250 x 5
280 x 3 x 5

DB flys
25 x 12 x 5

Lat pull downs
150 x 12 x 5

Ez bar curls
80 x 12 x 5

At least I'm squatting more than my son now <Lmaoo>
 
Last edited:
@RollSonnenRoll How do you like to low rep rows? I've done them before but I didn't feel like 3 or 5 reps were really working my back enough. But I have read about some strong dudes doing lower rep heavy rows, though.
 
@RollSonnenRoll How do you like to low rep rows? I've done them before but I didn't feel like 3 or 5 reps were really working my back enough. But I have read about some strong dudes doing lower rep heavy rows, though.
I’ll probably go 8-10 at some point. I hardly felt it at all till it got a little heavier
 
Wednesday, March 3, 2021

Warmup - brisk walk around the block, 15 minutes

Push B

30 Degree Incline DB Press
25s X 8
35 X 6
40 X 4

50 X 8
45 X 10

15 Degree Incline Reverse Band Press
Bar X 10
Bar w/ orange bands X 10
Bar w/ red bands X 10
*rest of sets with red bands*
95 X 6
115 X 5

135 X 8
115 X 12

**never did band presses before, but I think I did them right**

60 Degree Incline DB Press
25 X 8
40 X 7
30 X 12

Lying DB Triceps Extensions on Floor
20 X 10
15 X 12
15 X 12

Standing DB Lateral Raise
25 X 12 X 3

I ordered some new adjustable DBs today that go up to 122.5 pounds each. Not the quick change that the PBs offer, but much heavier and made of steel.
 
BW 232

Deadlift
135 x 5 x 2
185 x 5
225 x 5 x 5

Arnold Presses
25 x 12 x 5

Face pulls
90 x 12 x 2
100 x 12 x 2

I feel like the inside of an asshole today. My SI joint feels like shit. It feels like there is a bunch of hardened concrete in there. I couldn't get it loose today. My elbows are banged up too so I skipped the tricep pushdowns and curls today. bleh
 
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