Most of the week off due to 12+ hour work days, got in for overhead/lower back work tonight, but was pretty gassed from being up too late this week and not eating enough.
Axle press in the rack -
1x10 @ 55 lb. empty axle
1x5 @ 105 lbs.
1x3 @ 145
1x2 @ 195
1x1 @ 205
1x1 @ 215
1x1 @ 225, felt pretty easy but didn't want to jump up much today after not doing axle pressing for a while, dropped weight and did more reps -
3x8 @ 185 lbs.
1x5 @ 135 lbs.
1x3 @ 225
1x3 @ 275
1x3 @ 315
1x2 @ 365, not feeling great already
1x1 @ 405, was seeing stars on the first rep, a bad sign for heavy pulling today, cut the weight and did speed doubles instead -
10x2 @ 285 lbs., 1 minute rest between sets
Axle overhead half presses in the power rack, bar started about 1/2" over top of head for press -
1x5 @ 200 lbs.
1x3 @ 235
1x2 @ 250
1x3 @ 235
3x10 @ 200
Dimmel deadlifts (somewhat like RDLs, butt pushed back, lower bar just past knees, hip/glute explode back to standing straight), first time doing, went light as they suggest -
3x25 @ 135 lbs.
Didn't feel like much while I was doing them, but after the 2nd set, my glutes were on fire, definitely does the trick when you do them ballistically as is recommended.
Called it a day after that, just didn't have much more left in me, should be doing some upper back work this weekend then squats again on Monday!
"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous