Exerbabble for 12-15-6

HGM Phase V: “Winter Champ”, Upper Day, Workout III

Power Clean and Press: 3 @ 65 lbs/29.5 kg

Complex A

BB High Pull:
8 @ 115 lbs/52 kg (+10 lbs)
10 @ 105 lbs/48 kg (+10 lbs)
12 @ 95 lbs/43 kg
DB Shoulder Press:
8 @ 25 lbs/11 kg (+5 lbs)
10 @ 25 lbs/11 kg (+5 lbs)
12 @ 20 lbs/9 kg
DB Piston B-o Row:
8 @ 40 lbs/18 kg (+5 lbs)
10 @ 35 lbs/16 kg
12 @ 35 lbs/16 kg (+5 lbs)
Funky Chicken:
8 @ 10 lbs/4.5 kg (+5 lbs)
10 @ 10 lbs/4.5 kg (+5 lbs)
12 @ 10 lbs/4.5 kg (+5 lbs)

Complex B

Dip:
8 @ BW
7 @ BW (+1 rep)
3 @ BW
BB Close-Grip Bench Press:
(I don’t even remember.)
Close-Grip Lat Pull-down:
(Let’s not go there.)
Cable Curl:
8 @ 60 lbs/23 kg (+10 lbs)
10 @ 50 lbs/18 kg (+10 lbs)
12 @ 40 lbs/14 kg (+10 lbs)

current bodyweight: 158.6 lbs/72 kg; weekly average of 158.05 lbs

The first set of high pulls was a little difficult. Still, I’m kind of amazed that I used to deadlift that weight. It used to feel heavy, not even a year ago. I remind myself of that. I always warm up with ten bodyweight squats before any leg movement. Plus, it gets the heartrate up. I think I’ll increase my warm-up to five reps. It’s only 65 lbs, which is nothing. I can throw 65 lbs around. The second set of shoulder presses, I had to push for the last rep. But, I think I have more weight to increase. I should be good for 30 lbs. Just have to make sure I don’t turn it into a push press. Piston rows require some interesting breathing, because I can’t just exhale with the concentric. I can tell funky chickens are going to burn as I increase the weight. Doing the L-Raise first makes sure my arm is stable. I then rotate my arm out and hold it at full extension for a second before slowly lowering. In other words, it really CAN let you use more weight, because it takes out the harder lateral raise contraction.

I couldn’t do close-grips. I’m thinking of just using the damn preloaded bars, because I can’t move enough weight. I don’t understand why. My arms just give out. As for close-grip lat pull-down… I set up the handle on a station, right? I get to it after close-grip bench press, and SOMEONE has already taken it down and replaced it. ..There was another wide-grip bar over there, you fucktart. So I went to another one, and I couldn’t do the same exact weight. I find this very perplexing. I think I managed five before giving up. After my second set, someone had stolen THAT apparatus. No, seriously. So I said fuck it and tried to do a close-grip chin-up. I managed one?

Screw this bullshit, I’m doing close-grip negatives. With the way I’m eating, it’ll add resistance. As I remember, I couldn’t even finish the negatives in Phase II, so I still have something to work towards. I’ll be LUCKY if I can add weight to the negatives.

Adjustments: Keep high pulls where they are until that first set feels better. I’ll add to the third set when the second set feels better. Move shoulder presses to 30/25/25. I’m curious how far I can get them. Move rows to 45/40/35. I’ll try 15 lbs for funky chickens, for as long as I can.

I can make progress with dips. I swear it. I won’t give up. I’ll have to lower my close-grip weight more. I just feel ridiculous, because I’d swear I can skullcrush 45 lbs. Yeah, I’ll grab the preloaded bars. I’ll do close-grip negatives for a full five-second count. I’m not going to screw up form this time. Five seconds, or it doesn’t count as a rep. With curls as a post-exhaust, I should see something.