AquaCruzer's Training Log

Training Training Logs
281

[quote]phlegms wrote:
Looking solid dude, still jelly of the squat…

How are you finding the high frequency strength stuff? Found yourself longing for 5/3/1 yet? [/quote]

Lol thanks dude. Well I’m no longer doing the high frequency stuff, b/c of the pain I had when pressing. I didn’t want to continue doing since I could follow it fully. So far no withdrawal symptoms from 5/3/1. But I’ll definitely be going back to it eventually and would most definitely like to give the high frequency stuff another shot once I can press with no pain.

282

Bench press - Week 2
Monday 10/17/11

Bench press
somex135, 155, 185
5x6x205 ~70%
1x235, 255, 275

Spent a little more time setting up, which obviously helped. Was only supposed to do 5x6x205, but the combination of it feeling light and my forearm feeling markedly better prompted me to test them out. Not 100% yet, but much better. Just need to keep staying smart.

Reverse band bench press
6x275
4x285
2x295
6x285
4x295
2x305
6x295
4x305
2x315

Circuit:

Pendlay row
4x12x135

Rear delt flies (on incline bench)
4x15x10s

Band pull aparts
4x20

283

Deadlift - Week 2
Wednesday 10/19/11

Deficit DL
somex135 (from the floor)
somex135, 185, 225, 245, 275, 315
5x4x340 ~80%

EDIT: hips could’ve been lower. Seemed to be a bit higher than last week.

(from the floor, focusing on speed):

2x1x315
3x2x275

Meh right forearm/wrist hurt after the last set of deficit pulls. The pulls from the floor could’ve been faster, but was a bit fatigued from the deficits. Next time I’ll lower the weight so as to pull faster.

T-bar row
10x2p, 3p, 4p, 5p, 5p+25

A little sloppy, but it’s alright. Next week I’ll lower the weight, be more strict, and add a bit more volume. Last time I stuck with these they seemed to help my DL.

Shrugs
10x135, 225, 315, 405,455, 455, 455

May stick w/ 405 and focus on getting a lot of total reps done.

Ab wheel
3x10

Overall good session. Was getting a feel of where I’m at with the t-bar rows and shrugs. I’ll probably add in some RDLs.

284

Nice pulls man, they looked super smooth! Tbar rows still have me baffled, jelly of all dat rowing power!

285

[quote]phlegms wrote:
Nice pulls man, they looked super smooth! Tbar rows still have me baffled, jelly of all dat rowing power! [/quote]

I appreciate it man! Although they could’ve felt easier. It’s pretty cool how minor changes in technique can affect a lift. Last week I definitely got my hips lower and didn’t stiff leg it like this week. As a result my lower back is having a bout of DOMS haha. My rowing power is weak sawce, needs to get better.

286

I like baby AC

287

[quote]mmatt wrote:
I like baby AC[/quote]
x2

288

No wonder you have huge traps! Check out those shrugs!

289

[quote]MAsteve wrote:
No wonder you have huge traps! Check out those shrugs![/quote]

I’m getting super jelly of everyone handling over 4 plates on the shrugs… want to get to my deadstop shrugs to 4 plates though… then jellyness will be mine

290

I need larger trapz to keep my neck warm for the winter.

Bench press - Week 2
Friday 10/21/11

Military press
somex95
3x115, 135, 155
1x165, 185, 205
6x5x135

These felt pretty good. 205 was relatively easy. Happy that I didn’t have any pain, except for some minor right wrist pain which went away after a throrough warm up.

DB row (deadstop)
3x10x100

ez money. These felt great. I’ll bump up the weight next week.

Bench press (paused)
somex135, 155
5x6x185 ~65%

Meh, do not like the benches on campus at all. May just drop these and do more DB benching.

DB bench
10x60, 80
6x100

Bleh only got 6x100. On the brightside I’ve got a better feel for kicking the weight up.

Face pulls
4 sets of 12

Hammer curls
3x10x40

Overall good session. I’m sure the fact that I got back a lab report and did well on it played a role. Although, I must say I was rather distracted at times due to the presence of some hotties <3

291

Campus lifting is awesome, oh how I love freshman season!

I also need to get working on my winter traps, Ireland gets pretty cold in the depths of winter…

292

Squat - Week 3
Sunday 10/23/11

Squat
somex135, 155, 185, 205, 225, 245, 275
4x4x290, 1x6x290 ~80%

Squats felt much better this week, definitely could’ve gone for 5 or 6 reps each set. Looking at the vids, it seems like my depth was iffy.

Squat (high bar)
6x3x255

GM
3x10x95

These sucked so hard.

Ab wheel
3x10

293

Good work on the military as per. The squats seem to be coming along nicely… looked nice and deep to me, but then I’m no powerlifter :wink:

294

jake_j_m: Much appreciated :slight_smile:

Bench press - Week 3
Monday 10/24/11

Bench press
somex135, 155, 185, 205
5x6x225 ~75%

Pain free, so I’m quite happy with that. On the downside, it took me a while to find my groove. At least I progressively got closer to finding it. Brought in my grip a little bit, which seemed to help.

Reverse band bench press
7x275
5x285
3x295
7x285
5x295
3x305
7x295
5x305
3x315

My head wasn’t in the session by the time I finished these. So cut it short. Decent session, but more on the meh side. I just need to keep my head straight and be patient with my bench.

295

[quote]AquaCruzer wrote:
Pain free, so I’m quite happy with that. On the downside, it took me a while to find my groove. At least I progressively got closer to finding it. Brought in my grip a little bit, which seemed to help.
[/quote]
I think many people could nebefit from bringing in the grip width on bench. So many people try to shorten the ROM by going wide, and it’s just not comfortable but they dealwithit and later realize “Oh hey, bringing it in feels GOOD actually!”

Strong session man

296

[quote]inkaddict wrote:

[quote]AquaCruzer wrote:
Pain free, so I’m quite happy with that. On the downside, it took me a while to find my groove. At least I progressively got closer to finding it. Brought in my grip a little bit, which seemed to help.
[/quote]
I think many people could nebefit from bringing in the grip width on bench. So many people try to shorten the ROM by going wide, and it’s just not comfortable but they dealwithit and later realize “Oh hey, bringing it in feels GOOD actually!”

Strong session man[/quote]

Thanks, and that is true. Usually people go with the idea that you MUST reduce the ROM to put up the most weight. Before the whole forearm pain deal I was fine with the wider grip, who knows what is going on. I just know that I’ve always found a closer grip gave me more ‘power’

297

[quote]AquaCruzer wrote:

[quote]inkaddict wrote:

[quote]AquaCruzer wrote:
Pain free, so I’m quite happy with that. On the downside, it took me a while to find my groove. At least I progressively got closer to finding it. Brought in my grip a little bit, which seemed to help.
[/quote]
I think many people could nebefit from bringing in the grip width on bench. So many people try to shorten the ROM by going wide, and it’s just not comfortable but they dealwithit and later realize “Oh hey, bringing it in feels GOOD actually!”

Strong session man[/quote]

Thanks, and that is true. Usually people go with the idea that you MUST reduce the ROM to put up the most weight. Before the whole forearm pain deal I was fine with the wider grip, who knows what is going on. I just know that I’ve always found a closer grip gave me more ‘power’[/quote]
Same here man. I have more control over it too

298

Lately reverse band benching has been harder than I remember, considering the weights I’ve been using the past few weeks. Over the summer when my bench seemed to have progressed somewhat I was really hammering reverse band benching and was handling more weight/tonnage/volume than I am now. The recent increased perceived difficulty with reverse band pressing seems to correlate to my bench feeling weaker than during the summer. Essentially this tells me that I need to get back to, and improve upon (obvi), what I was doing previously. It’s really no surprise since I already had the idea that reverse band pressing did wonders for me. I just need to put 2 and 2 together.

/spiel

299

Oh look who’s in here being amazin, per usual?

300

[quote]bugeishaAD wrote:
Oh look who’s in here being amazin, per usual? [/quote]

U obvi.

Deadlift - Week 3
Wednesday 10/26/11

Note to self: don’t eat a ~2000 cal meal prewo.

Deficit DL
somex135 (from the floor)
somex135, 185, 225, 245, 275
5x6x295 ~70%

Meh my right hand’s grip was weak today. Focused on using more legs, and on less stiff legging. Was successful, for the most part. The last set was awful.

Snatch grip SLDL
4x8x225

These are a keeper.

Just wasn’t feeling it after the snatch grip SLDLs, so cut it short. Was light headed after the deficit pulls and hoped it would go away after the snatch grip SLDLs, but no dice. I at least got the main work done, it’s better than nothing.