Motivation

Barbell Floor Press Challenge Week 74

by

Joseph

 

I followed up my deadlifting workout with bench presses, dumbbell holds and t-bar rows. Here are the results of that workout:

 

Tuesday, October 22, 2019
 
barbell flat bench press
 
135 lb x 1 set x 4 reps
225 lb x 1 x 1 
155 lb x 1 x 5
165 lb x 1 x 4
185 lb x 2 x 3
 
dumbbell stand and hold
 
110 lb x 30 s x 3 
 
t-bar row
 
180 lb x 1 x 8
215 lb x 2 x 3
 
The flat bench press sets were underwhelming, so there's nothing to say about them; the standing dumbbell hold and t-bar rows were just a way to keep the workout focused on heavy weight lifting.
 
I did more deadlifting the following week. In my October 26, 2019 article, I said that I would deadlift multiple sets at 345 pounds; I'll have an update about that workout next time. In other words...
 
I'll keep you posted.
 
 
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
 
I'm living fit, healthy and happy(SM). Are you?
 
 
 
"Barbell Floor Press Challenge Week 74" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Week 73

by

Joseph

I did not publish the results of my last couple of workouts because I have been busy with work. I did get in a good deadlift workout during the October 20, 2019 weekend. Here it is: 

 

Sunday, October 20, 2019
 
deadlifts 
325 lb x 1 x 8
 
no warm up set
 
I had to switch Olympic bars because the first one that I was using was wobbly on the lift, so I set it down; if I counted this one, it would be 9 sets.
 
I did not realize that I had taken an entire month off deadlifting, but I was glad that my lifts were unaffected by it. I had approximately 45 minutes to exercise, so I made the best use that I could of that time. I had to get another Olympic bar because the one I had loaded with weights plates was wobbly on the lift. To be perfectly honest, most of the Olympic bars are old and need to be swapped out for new ones. 
 
I also went to the gym and got in heavy lifts on the following Tuesday, and I'll be publishing them very soon.
 
When I get to the gym next week, I'll be deadlifting multiple sets at 345 pounds.
 
I'll keep you posted.
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
 
I'm living fit, healthy and happy(SM). Are you?
 
"Barbell Floor Press Challenge Week 73" copyright © 2019 Living Fit, Healthy and Happy(SM).

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Barbell Floor Press Challenge Week 71

by

Joseph

 

I set aside time to go to the gym for deadlift exercises. Here are the results of the workout: 

 

Tuesday, September 24, 2019
 
deadlifts 
380 lb x 1 rep x 1 set
315 lb x 1 x 3
 
no warm-up set
 
I decided to lift 380 pounds just for the fun of it and it was fun. I know that I'll again be lifting 425 pounds soon enough.  After completing that lift, I spent the rest of the time deadlifting at a lower weight just so that my muscles could have some rest.
 
I'm going to be very busy and will not be going to the gym this week, but when I get back a couple of weeks from now, I will be lifting heavy.
 
I'll keep you posted.
 
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
I'm living fit, healthy and happy(SM). Are you?
 
 
"Barbell Floor Press Challenge Week 71" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Week 70

 

by

Joseph

 

I set aside time to get to the gym and do deadlifts. Here are the results of the workout:

 

Tuesday, September 17, 2019
 
deadlifts 
 
325 lb  x 2 reps  x 4 sets 
325 lb x 1 rep x 2 sets 
 
no warm-up set
 
I prefer to do the exercises without a warm-up set; in my opinion, my body is ready for the lifts or I just won't be able to lift the weight from the floor. I rested 2 - 4 minutes between sets, taking time to drink plenty of water before I went back to do more.
 
I know that I have the physical strength to do heavier lifting; several weeks ago after my many years' absence from deadlifting, I deadlifted at 365 pounds. With my steady progress, I'm getting back to my 425 1 rep max, and I will then go beyond even that. Next week, I'll post about going heavier than 365 pounds.
 
 
I'll keep you posted.
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
I'm living fit, healthy and happy(SM). Are you?
 
"Barbell Floor Press Challenge Week 70" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Week 68

by

Joseph

I had a good workout last week. Here are the results: 

 

Friday, September 6, 2019
 
deadlifts
315 lb x 2 x 5 
315 lb x 1 x 2
 
no warm-up set
 
I was busy on Tuesday, September 10, 2019, so I fit deadlifting into my schedule last Friday. I decided to skip the warm-up set and went straight to heavy lifting. I did two reps of 315 pounds for five sets and took a 2 - 3 minute break between sets. After completing ten reps, I wanted to do more but individually so two more deadlifts were performed at 315 pounds.
 
I am really enjoying deadlifts! I had forgotten how much fun they are. Deadlifts are one of the supreme full-body compound exercises. I feel all of my major muscles getting a workout - pecs, biceps, deltoids, traps, glues, abdominals, calves, back! 
 
When I return to the gym, I'll increase the reps and amount lifted by 5 pounds.
 
I'll keep you posted.
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
I'm living fit, healthy and happy(SM). Are you?
 
 
"Barbell Floor Press Challenge Week 68" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.
 
 

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Barbell Floor Press Challenge Week 67

by

Joseph

 

Deadlifts were the plan for the day. Here are the results of the workout:

 

Tuesday, August 27, 2019
 
deadlifts
135 lb x 4 x 1
315 lb x 1 x 5 + hold 15 secs
 
I did multiple sets of deadlifts, restricting myself to one rep per set. The exercise is good, yet I'm still getting reacclimated to lifting this way. I'm happy to have the physical strength to lift hundreds of pounds from the floor and hold that position before setting the massive load down again. 
 
When I return to the gym, I'll increase the reps per set at 315 pounds. 
 
I'll keep you posted.
 
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
I'm living fit, healthy and happy(SM). Are you?
 
"Barbell Floor Press Challenge Week 67" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Week 66

by

Joseph

I had another good workout last week. Here are the results: 

 

Tuesday, August 20, 2019
 
deadlifts
135 lb x 4 x 1
365 lb x 1 x 1 + hold 15 secs
365 x 0
315 lb x 1 x 2 + hold 15 secs per set
 
I lifted once at 365 pounds but my muscles and nerves need to remember what it feels like to deadlift heavy weights. I will be devoting the next several weeks to deadlifting at 315 pounds and steadily increasing the weight; then I will deadlift at 375 pounds, then deadlift at the weight just prior to 375 pounds and gradually increase the amount lifted.
 
Deadlifting is the most effective way to burn extra calories and boost my overall strength for the barbell floor press and t-bar row.
 
When I return to the gym, I'll perform multiple sets of four reps of the deadlift exercise at 315 pounds.
 
I'll keep you posted.
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
I'm living fit, healthy and happy(SM). Are you?
 
 
"Barbell Floor Press Challenge Week 66" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Week 63

by

Joseph

I did bench presses last week; the workout was pretty much lackluster. Here are the results:

 

Tuesday, July 30, 2019
 
barbel flat bench press
 
135 lb x 5 x 1
205 lb x 0
185 lb x 0
155 lb x 5 x 1
165 lb x  5 x 6 <-----   lying flat on bench i.e. feet not on floor toes pointed to ceiling
170 lb x 3 x 3
 
standing triceps pulldown (alternating sets with bench press)
 
70 lb x 5 x 8
 
I did not do very well at all; I had a cold but I wanted to exercise anyway. I could not press the weights the way I wanted; I had a spotter who helped me get the bar racked (I always lift the bar myself, spotters only help me rack the bar if I am unable to rack it). I don't like what happened; 205 pounds is not heavy.
 
Well, I've added deadlifting to my exercise regimen so I'll do 175 pounds as a return to posterior chain compound lifts. I'll also do what I planned to do last week: bench press 205 pounds. 
 
I'll keep you posted.
 
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
 
 
"Barbell Floor Press Challenge Week 63" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Week 62

by

Joseph

 

I devoted my workout to flat bench presses last week. Here are the results of the workout:

 

Tuesday, July 23, 2019
 
barbell flat bench press
 
135 lb x 5 reps x 1 set
155 lb x 5 x 4
175 lb x 2 x 1
175 lb x 5 x 2
185 lb x 2 x 1
 
lateral pulldown neutral grip
 
150 lb x 6 x 1
 
 
The exercises were good; thinking back on it, though, I should have done fewer sets at 155 pounds because it took away steam that I could have used to go for 200-pound presses. I enjoyed the workout immensely, I'm remembering the feel of the Olympic bar in my hands, the medium spaced grip and the placement of my feet on the floor. 
 
When I return to the gym, I'll do one warm-up set, then go for 200-pound presses incrementally increasing the weight to 225 pounds. I've got the strength for it. Last week, I did lat pulldowns as a filler, and I'll do some lat pulldowns next time. 
 
I'll also be adding deadlifts into my workout regimen; it has been a long long time since I've deadlifted, and I miss this exercise very much.
 
When I get back to the gym this week, I will be lifting heavy.
 
I'll keep you posted.
 
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
 
"Barbell Floor Press Challenge Week 62" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Week 60

by

Joseph

 

I made it to the gym last Saturday, and the place was more crowded than during the week. Here are the results of the workout:

 

Saturday, July 13, 2019
 
machine iso-lateral high row
 
320 lb (or 160 in each hand separately x5x4, right, 160 lb each hand x5x4 left, 
standing fixed barbell overhead press and hold
 
110 x 5x25s
 
dumbbell row
 
70 lb x10x4
 
All of the Olympic bars were in use, so I made best use of the equipment available. Hopefully, I can get access to one of the Olympic bars when I get back to the gym this week. 
 
When I exercise again, I'll be lifting heavy weights.
 
I'll keep you posted.
 
 
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
 
 
"Barbell Floor Press Challenge Week 60" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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