dub
Junior Member
Posts: 96
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Post by dub on Feb 18, 2017 7:43:31 GMT -5
2-17-17 Friday Bwt. 198.4
First workout in a week due to more work drama. Slept 1.5 hours Sunday night and 2 hours Monday for example. I eased off a hair on the weights which was good since I could tell I was behind a step.
Bench 315X3 275X5 275X7
Dips 135-2X5
Alternating overhead dumbbell press 60's-2X7 each arm
Full ROM front delt raise 20's-2X10 each arm
Noticed a smaller left shoulder in the mirror and some weakness there. Tried this last exercise and found that it confirmed left shoulder weakness and even seemed to hit a mid-right back issue that had come up from the last 2 front squatting sessions. Front squatting is out for now due to the back thing but looks like I can address these 2 issues with one movement.
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dub
Junior Member
Posts: 96
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Post by dub on Feb 21, 2017 9:39:31 GMT -5
2-18-17 Saturday Bwt. 198.4
Deadlift 545X1
Nothing wrong with 545 but I'll admit that I was a bit disappointed. My recent 490 squat puts me within 17 lbs. of my lifetime PR and I'd say my bench is now within about the same or less of my lifetime meet PR. My best deadlift was 644 so I'm 100 lbs. off on it. No back problems means it's time to really push the deadlift training since I'm not showing up to a meet with a mid 5 pull.
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dub
Junior Member
Posts: 96
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Post by dub on Feb 21, 2017 9:42:05 GMT -5
2-21-17 Monday Bwt. 198.2
Squat 405X12
Single leg extension 100-210 each leg
Single leg curl 90-2X8 each leg
Push situp 70X12
Plank 200X90 sec
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dub
Junior Member
Posts: 96
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Post by dub on Feb 23, 2017 10:57:18 GMT -5
2-23-17 Thursday Bwt. 200.6
Bench 320X3 280X5 280X8
Standing overhead strict press 170X5 170X4
Dumbbell press 95'sX10 95'sX7
Full ROM front delt raise 25's-2X8 each arm
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dub
Junior Member
Posts: 96
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Post by dub on Feb 25, 2017 14:38:00 GMT -5
2-25-17 Saturday
Squat (knee wraps) 523X3
Squat with chain (knee wraps) 430 bar weight + 3 pair of chains X3 430 bar weight + 5 pair of chains X3
Single leg curl machine 60-3X8 each leg
Ab wheel (one set) 25X5, 50X5, 75X5, 100X5
Plank 200X60 sec
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dub
Junior Member
Posts: 96
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Post by dub on Mar 4, 2017 15:30:03 GMT -5
3-4-17 Saturday Bwt. 197.0
Another week of work Hades kept me out of the gym. I don't feel like I lost much ground though.
Deadlift 500X1 505X1 510X1
Deadlift with weight on 6" blocks 515X5 525X4
Stiff legged deadlift with feet touching bar 405-2X5
Reverse hyperextension 100-2X8
Push setup 95-2X8
Hanging leg hip raise 0-2X20
Front squats and high rep squats were causing issues and my deadlift has been severely lacking so I decided on a new schedule.
Day 1 = Deadlift movements, reverse hyper, core Day 2 = Mid and upper back work, biceps Day 3 = Squat movements, glute ham raise, core Day 4 = Bench movements, tricep, shoulders
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dub
Junior Member
Posts: 96
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Post by dub on Mar 4, 2017 15:31:53 GMT -5
Hades??? I didn't write that. Does this thing have some kind of kid friendly filter. Not very gangsta.
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Post by Ryan on Mar 5, 2017 15:01:29 GMT -5
correct. its pretty wacky.
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dub
Junior Member
Posts: 96
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Post by dub on Mar 8, 2017 2:25:06 GMT -5
3-7-17 Tuesday Bwt. 197.7
Chin ups 45-3X6
Shrugs 315-3X10
Barbell rows 225-3X8
Alternating seated incline curls 45's-3X8
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dub
Junior Member
Posts: 96
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Post by dub on Mar 8, 2017 22:33:04 GMT -5
3-8-17 Wednesday Bwt. 198.0
Squat 425X1 460X1
Worked a full shift then tried squatting. I was out of breath before warm-ups. More than happy with 460. Walked out and was going to try 495 but put it up instead.
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dub
Junior Member
Posts: 96
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Post by dub on Mar 12, 2017 8:24:42 GMT -5
3-11-17 Saturday Bwt. 197.0
Squat 445X4 450X2 something was off 450X4
Pause squat 405-2X3
Had to superset core work as I was in a rush to leave
Push situp 95-2X8
Hanging leg hip raise 10-2x15
Plank 200-60 sec
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dub
Junior Member
Posts: 96
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Post by dub on Mar 12, 2017 10:50:27 GMT -5
3-12-17 Sunday
Bench 320X3 280X5 280X7
Standing overhead strict press 170X5 170X4
Dumbbell press 105'sX7 105'sX6
Tricep extension 90-2X5 must have been burnt out
Alternating full front delt raise 20's-2X12 each arm
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dub
Junior Member
Posts: 96
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Post by dub on Mar 20, 2017 19:25:50 GMT -5
03-19-17 Sunday
Pull ups 45-3X7
Shrugs 315-3X12
One arm dumbbell rows 200-3X10 each arm
Alternating dumbbell curls 50-2X10
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dub
Junior Member
Posts: 96
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Post by dub on Mar 22, 2017 18:34:16 GMT -5
3-22-17 Wednesday Bwt. 196.6
Squat 405X3 425X3 445X3 460X2
Glute ham raise 3X6
Hanging leg hip raise 25-2X10
Plank 5 min
Worked a 6am to 6am 24 hr shift Monday to Tuesday so I was glad I was able to squat anything today. The glute ham machine at this new gym is the most god awful piece of equipment that has ever existed. It's a Pendlay, do not buy this thing.
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dub
Junior Member
Posts: 96
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Post by dub on Mar 23, 2017 7:42:38 GMT -5
3-23-17 Thursday Bwt. 196.8
Bench 325X3 285X5 285X8
Dips 155-2X6
Bottoms up kettlebell press 55-2X5 each arm
Kennelly presses 45-2X10
Full front delt raise 30-2X6
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Post by Ryan on Mar 23, 2017 8:02:13 GMT -5
3-22-17 Wednesday Bwt. 196.6 Squat 405X3 425X3 445X3 460X2 Glute ham raise 3X6 Hanging leg hip raise 25-2X10 Plank 5 min Worked a 6am to 6am 24 hr shift Monday to Tuesday so I was glad I was able to squat anything today. The glute ham machine at this new gym is the most god awful piece of equipment that has ever existed. It's a Pendlay, do not buy this thing. What's wrong with it? Is it one of those herky-jerky feeling ghr's? I have encountered a few of those.... So following your log, it appears as though you only log work sets (which is probably what most people do; I log w/u's too but I think I'm different that way). Do you do anything to warm up other than maybe higher rep/bar weight or low poundage, like any mobilization stuff, etc?
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dub
Junior Member
Posts: 96
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Post by dub on Mar 26, 2017 9:44:25 GMT -5
Yeah I don't log warmups as I feel they don't add any vital information. Being warmed up is important. How you warmed, not so much. Most of my warmup actually comes from using a tens unit. I just stick the electrodes on the muscle groups I'm working on that day and let it pulse while I drive to the gym. Once there I do a few dynamics stretches and work from the bar to the first workset using moderate jumps and decreasing reps.
A good glute ham raise machine will have a vertical adjustment so you can ensure your shins are parallel to the floor. This terrible thing they have has no adjustment and your shins are forced to be 30 degrees off horizontal. I can barely do a few reps in this awkward position. I'm used to being able to easily do many reps holding weight at my head. A jerky GHR doesn't bother me. I just don't like them set at such a bad position that you can barely perform a proper rep.
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dub
Junior Member
Posts: 96
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Post by dub on Mar 26, 2017 9:53:57 GMT -5
3-26-17 Sunday
Sumo deadlift 475X1 495X1 515X1 535X1
Stiff legged deadlift on box with feet touching bar 335X5 365X5 395X5
Hyperextension 10 10X10 25X10
Sitting kettlebell oblique swing 45X20 55X20 70X20
Hanging leg hip raise 20 20
The last deadlift session involved a 510X1 minor low back pull which was a cause for concern. I decided to switch over to regular alternated grip sumo deadlifting for my contest stance. This went well today and I've never had any real low back trouble when pulling sumo. With 535 today I'm only 10 lbs. off my best pull since coming back and I'm totally fine with that. If I get my sumo up high enough I might switch back or I may even stick with sumo since it's safer for me. I've pulled over 600 using sumo in the past and that would be good enough to get me in a meet again. I'm not really interested in competing unless I can walk in with a guaranteed 600 pull.
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dub
Junior Member
Posts: 96
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Post by dub on Mar 28, 2017 7:02:04 GMT -5
3-28-17 Tuesday Bwt. 196.8
Pullups 55-3X6
Shrugs 335-3X12
One arm dumbbell rows 205-3X10 each arm
Standing alternating dumbbell curls 50's-2X12
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dub
Junior Member
Posts: 96
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Post by dub on Apr 4, 2017 10:19:37 GMT -5
4-4-17 Tuesday
Took a few days off as I felt overtrained.
Squat 405X5 415X5 425X5 435X5
Glute ham raise 2X8
Sitting kettelbell obliques 70-2X20
Lying leg lifts 40-2X10
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dub
Junior Member
Posts: 96
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Post by dub on Apr 8, 2017 5:36:05 GMT -5
4-6-17 Thursday
Bench 325X2 275X5 275X7
Was definitely off today but I hadn't benched in 2 weeks so it wasn't much of a surprise
Reverse paused bench 260X4 260X6
Dips 155-2X5
Incline dumbbell press 80's-2X7
Full dumbbell front raise 25-2X10 each arm
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dub
Junior Member
Posts: 96
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Post by dub on Apr 8, 2017 5:42:41 GMT -5
4-7-17 Friday
Sumo deadlift 420X5 440X5 460X5 480X5
Hyperextension 25-2X8
Wall balls 20-2X25
Plank 3 min
Did 20 minutes on an exercise bike in the morning and did this workout at night. Also switched my setup to no pause at the bottom, just reach down and pull. Not sure what contributed more or if it was something else but the 480 was nothing and this was the strongest I've felt deadlifting since I've been back. A meet in August or so should be a certainty now.
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dub
Junior Member
Posts: 96
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Post by dub on Apr 11, 2017 18:35:41 GMT -5
4-9-17 Sunday
Chinups 55-3X8
Shrugs 335-3X10
One arm dumbbell rows 205-3X10 each arm
Seated alternating curls 55-3X7
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dub
Junior Member
Posts: 96
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Post by dub on Apr 11, 2017 18:38:01 GMT -5
4-11-17 Tuesday
Squat 405X8 420X8 430X7
Glute ham raise 2X8
Leg lifts 40X10
Plank (one set) 30 sec @ 45lbs, 30 sec @ 90lbs, 30 sec @ 135lbs, 30 sec @180lbs
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Post by Ryan on Apr 13, 2017 9:13:10 GMT -5
When do you start to notice form breakdown, in terms of reps per set?
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