40 Helpings of Weaksauce

Training Training Logs
21

Day 12

Squat 185x5 – pause at the bottom to eliminate any dip into the hole
GM 185x5, 225x5
RC workout, 10s
Curl 65x5, 75x5
DB clean/press 20x32.5s
BB rotations 10x35

Shoulders are fried

22

Extra

Deadlift 405, 425, 445, 465 - beltless PR, abs feeling more rigid
RDL 315x1, 295x1, 275x1, 255x1, 235x1, 225x10
Superset 3x12x20 batwings, 3x12 capts chair leg raise

23

Day 13

Squat 185x5 – emphasized sitting back into the hole and stopping the weight
GM 205x5, 225x5
RC workout, 10s
Curl 65x5, 65x5
DB clean/press 50x32.5s
BB rotations 10x35

24

Day 14

Squat 225x5 – paused at the bottom. groove getting more efficient but descent on first rep needs to be smoother
GM 225x5, 225x5
RC workout, 10s
Curl 65x5, 75x5
DB clean/press 20x32.5s
BB rotations 10x35

25

Day 15

Squat 225x5
GM 225x5, 245x5
RC workout, 10s
Curl 65x5, 85x5
DB clean/press 30x32.5s
BB rotations 10x35

26

Day 16

Squat 225x5, 275x2, 315x2
GM 205x5, 225x5
Modified RC workout:
– cuban press 3x8x30 lb bar
– l-raise 8x10s
– 45 deg lying raise 2x10x10 s/s 2x10 cable ext rotation
Curl 65x5, 75x5
DB clean/press 20x35s
BB rotations 10x35

27

Day 17

Squat 225x5, 275x2, 315x2, 335x2 – reversal getting smoother
GM 225x5, 225x5
Modified RC workout:
– cuban press 3x8x40 lb bar
– l-raise 8x12.5s
– 45 deg lying raise 2x10x12.5 s/s 2x10 cable ext rotation
Curl 75x5, 75x5
DB clean/press 30x35s
BB rotations 10x35

Right shoulder feeling a bit chewed up.

28

Day 18

Squat 225x5, 275x2, 315x2, 335x2, 355x2, 375x2 – 355 was very smooth, starting to slow down at 375
GM 225x5, 245x5
RC workout 12.5s
Curl 75x5, 75x5
DB clean/press 20x35s
BB rotations 10x35

29

Day 19

Squat 225x5
GM 225x5, 225x5
RC workout 12.5s – the 45 deg. raises are becoming the limiting factor here, the cuban presses feel much better
Curl 75x5, 85x5
DB clean/press 20x42.5s
BB rotations 10x35

30

Day 20

Squat 225x5, 275x5 easy
GM 225x5, 245x5
RC workout 12.5s
Curl 75x5, 75x5
DB clean/press 24x42.5s
BB rotations 10x45

31

I think I’ve gotten as far as I’m going to get with the rotator cuff workout every day. I will be pressing instead for the remainder of the program. Of course whether I can press with a wider grip pain-free will be the true test of the RC work. So the program now becomes:

  • Squat warmup to a set of 5
  • Good Morning 2x5
  • Press 2x5
  • Barbell curl 2x5
  • DB clean and press one set of 20-50
  • BB rotations one set of 10 (5 each side)
32

Day 21

Squat 225x5, 275x5 – a little shaky, need to sit back more consistently
GM 225x5, 225x5
Press 95x5, 95x5 – pinkies on the rings
Curl 75x5, 85x5
DB clean/press 20x42.5s
BB rotations 10x45

33

Extra:

Bench 2x155, 3x8x115, index finger on the ring. Widest grip I’ve ever done and no pain at all.
Decline DB bench 3x12x35s
Batwings 3x15x20s
Superset 3x8x30 cuban press, 3x8x10s L-raise

34

Day 22

Squat 225x5, 275x5 – smoother than yesterday
GM 225x5, 245x5 – sloppy on the 2nd set
Press 95x5, 95x5
Curl 85x5, 85x5
DB clean/press 30x42.5s
BB rotations 10x45

35

Did some deadlifts tonight, none over 415. They felt slow and jerky off the floor, so I started playing with the form. I ended up going with a close stance, toes out, setting the grip before setting the hips. They still felt slow but at least much smoother.

36

And now for something completely different…

Bench 5x125, 5x145, 5x165 paused
S/S 4x12x40s DB bench, 4x12x60 DB row
S/S 4x12x40 BB curl, 4x12x40 BB skullcrusher
S/S 4x12x15s Fly, 4x12x15s Reverse fly
S/S 4x12 hanging leg raise, 4x12x25 BB rotation

37

Deadlift 5x305, 5x350, 5x395, 1x415
S/S 4x12x205 Dimel deadlift, 4x5 chinup
S/S 4x12x185 Pin GM, 4x12 hanging leg raise
S/S 4x12x20s Batwing, 4x12x40 reverse grip BB curl

38

Feet up bench 5x125, 5x125, 8x125
S/S 4x12x30s DB incline, 4x15x90 Underhand BB row
S/S 4x12x20 BB Cuban press, 4x7x7.5s L-raise
S/S 4x8 dip, 4x12 hanging leg raise
Finished with some shoulder rotations

39

Squat 5x240, 5x275, 3x5x310
S/S 4x12x165 GM, 4x12 situp
S/S 4x12x135 Front squat, 4x12 GHR

Doesn’t look like much but it was a tough one

40

Bench 3x135, 3x155, 3x175 paused – tough off the chest with the wide grip but smoother lockout
S/S 4x12x45s DB bench, 4x12x65 DB row
S/S 4x12x50 BB curl, 4x12x50 BB skullcrusher
S/S 4x12x"50" Standing cable abs, 4x12x"50" face pull