squat 230 x 2 x 5, x 9, good morning a bit too much on the end of that last set. Did a god job of pushing the knees out and stretching the floor.
bench 185 x 2 x 5 x 7, lost it on the 8th… but zoned out for like 4 min. before the last set, so I may have lost intensity
DL 190 x 3 x 3
chindown 160 x 3 x 5, heavy machine, heavy bar
OHP 150 x 2 x 5, x 6 on a grinder - Terminator 2 was on in the background at the gym, and it was the part where Arnold asked, “Why do you cry?” This was on like rep 4 of the 3rd set and I wanted to laugh
Front squat 130 x 2 x 5, x 10 - I may move this later in the workout. It’s going at a slower progression, so pre-exhaustion may make sense.
DL 195 x 5
RDL 155 x 10, 160 x 3 x 10 - Focused on using my right ham more during the back end of the last set.
Weighed 214 this morning.
Face pull 20 x 3 x 20
Squat 235 x 2 x 5, x 8 - had more in me, but I wanted to go easy on the back. I may also have lost count of my sets and done a extra set of 5. I noticed myself favoring my right leg on a couple reps, w/ knee pain as a result. This is odd, since the right one is the one I injured and is smaller than my left. I also had a slight upper side back spasm during the middle of my first set, but I worked through it.
Bench 187.5 x 2 x 5, x 7 I think I know why I did so bad last time… I was flaring my elbows.
DL 200 x 3 x 3, back felt great
bit of a carb up late today, post workout, 8 oz soy milk, 8 oz skim milk, 2-3 oz ham w/ glaze, 4-5 oz chicken, 1 cup rice, 2 veggie soft shell tacos, 1 cup beans, 1 plate salad, 2 cream pie slices, 3 cookies… even thanksgiving, I didn’t really kill it, so I need it since I’m in an EMEM cycle… conditioning tomorrow or day after.
Conditioning a couple days ago:
5-10 min jog
3 pull ups
20yd sprint
2 pull ups
20 yd sprint
1 pull up
6 box jumps
2 pull ups
20 yd sprint
3 pull ups (ugly)
10 BSSq ea leg
1 pull up
20 yd sprint
3 chins
10 BSSq ea leg
2 chins
10 BBSsq ea leg
1 chins
6 box jumps
5 min. jog
OHP 152.5 x 2 x 5, x 6
Squat 240 x 2 x 5, x 8 - good all around… maybe 1 rep on the amrap favoring my right leg.
Chindown 190 x 5
DL 205 x 3 x 3
Chindown 190 x 2 x 5
213/214 this am… but I went out last night.
10 min. walk
Bench 190 x 2 x 5, x 7
DL 210 x 5
F aquat 135 x 2 x 5, x 10
RDL 160 x 4 x 10
30 min. walk
Weighed 210 this am.
Facepull 20 x 3 x 20
OHP 152.5, 5, 4, 5
Squat 245 x 2 x 5, 7, could have amrapped more, but it was gm’d
DL 215 x 3 x 3
Conditioning
5 min jog
1 pull up
20 yd sprint
2 pull up
6 box jumps
3 pull up
20 yd sprint
1 pull up
20 yd sprint
2 pull up
20 yd sprint
3 pull up
20yd sprint w/ a couple tire throws after
rest reduced to 30s
10 BSSQ
1 chin
10 BSSQ
2 chins
10 BSSQ
3 chins
6 box jumps, missed the 5th
5-10 min jog
Carbed up a little last night and today, but everything felt heavy. Maybe not enough protein?
5 min walk
Squat 250 x 2 x 5, x 7, got a depth check on my last set… said I was a little high on the last 2 reps.
Bench 192.5 x 2 x 5, x 6, went for a 7th, but missed. I probably would have gotten it if I didn’t have any place to dump it.
DL 220 x 3 x 3
Neutral Chin pull down 200 x 3 x 5
SS w/
5 min incline walking
5 min walk
OHP 152.5 x 3 x 5, held last rep for about 20s
DL 225 x 5, felt like I used a bit too much back
single ham curl 20 x 4 x 8
Front squat 140 x 2 x 5, x 10
20 min walk
5 min walk
face pulls 3 x 20
Squat 255 x 2 x 5, x 7
Bench 195 x 3 x 5, was going for 6, but didn’t get close… someone mentioned I was using a heavier bar, though
DL 230 x 3 x 3
pulldown 190 x 2 x 5, x 6
SS w/
5 min walk
weighed 214.5
5 min jog
1 pull up
6 box jumps
2 pull ups
20 yd sprint
3 pull ups
20 yd spring
3 chins
10 BSSq
2 Chins
20 yd sprint
1 chin
10 BSSq
3 chins
20 yd sprint
2 chins
10 BSSq
1 chin
6 box jumps
20 yd sprint
5 min. jog
weighed 212.5 this morning
Extra day of rest yesterday… ended up staying up til 2 days before, 1 the night after that, and life got in the way… it really ends up having no effect on my routine, though.
5 min walk
OHP 155 x 3 x 5
Squat 260 x 2 x 5, x 7
5 min walk
neutral pulldown 1 x 210
5 min walk
DL 235 x 3 x 3
neutral pulldown 210 x 2 x 5, ROM maybe 3" shy on the last rep.
Oh, hi. I haven’t visited this log before. How is training going? Also, why is your deadlift weaker than your squat? Do you have t-rex proportion arms, or are you hurt?
Welcome De… training is going well after some hiccups. I’m getting stronger and maintaining weight for the most part.
RE: squat and DL, I’m not sure. I don’t think I have particularly short arms, but I do have a long torso. In high school they called me T-rex, so maybe I do have short arms. Even when I ran SS the first time, my squat was normally around or slightly above my DL. I feel like I may be squatting high (which would explain it), but I’ve had a couple of depth checks and they said I was fine. I should probably DL sumo… all in good time, I guess. My DL is slowly catching up w/ my squat though; I’ve been adding 15 lbs/week, while my squat is only going up 10, but this will slow soon. I did have a quad injury in late 2012 that put back my lower body training; this also may have led to some other injuries: hamstring pull, lower back tweak, and a hip problem. All of that feels resolved, though I should probably get it checked out.
Today
Bench 197.5 x 2 x 5, x 6
DL 240 x 5, felt real heavy. I think I need to slow my progression after this week.
Ind. ham curl 20 x 4 x 10
Chindown 210 x 1 x 5
FSq 145 x 2 x 5, x 10
Chindown 210 x 2 x 5
maybe 5-10 min. walking sprinkled throughout
Weighed in at 214 today.
OHP 157.5 x 3 x 5, all grinders… using more bicep than normal
Squat 165 x 2 x 5, x 6, bar speed slowing… could have gotten 7 on the AMRAP, but I maid sure I got deep instead.
Pulldown 210 x 5
5 min. walk
DL 245 x 3 x 3
5 min walk
pulldown 210 x 2 x 5, using more bicep than normal, as opposed to pulling from the elbow. This is fine since I don’t do any direct arm work any more and I want to take some of the emphasis off the lats as I move on.
Weighed 214 today.
Taking about a week off to do the holiday thing… lower intake except the holidays, when I’ll gorge… so I may incorporate some IF as well.
Coming off, I’ll use the same weights as today, except the DL.
Routine wise, I’ll be decreasing DL frequency to M and F, but keeping the 1 x 5 and the 3x3 routine. I’ll be decreasing pullups to once a week conditioning on the EMEM cycle. On W, I’ll be incorporating power shrugs in preparation for hang cleans in preparation for power cleans as soon as I feel comfortable w/ 135. I may also incorporate some neck work, but I think I’ll stick w/ the ham curls 1x/week until then.
Merry xmas ya’ll.
Took off between xmas and new years, gaining weight up to 220. Only did a few situps and pushups.
Squat 265 x 3 x 5, heavy
bench 197.5 x 3 x 5, heavy
dl 250 x 3 x 3
Clean Shrugs 95, 100, 110, 115, 120, 125 x 3 or something like that
OHP 157.5 x 3, 155 x 2 x 4, lost too much strength… maybe I’ll deload or run it out.
ind. ham curls 20 x 2 x 10, 20 x 2 x 12
F squat 150 x 2 x 5, x 10
V grip pull down 150 x 5, 170 x 5, hard machine
neutral chin 1 x 5
weighing about 219 today
Crappy sleep… under 6 hours, I think, and it showed
face pulls 20 x 3 x 20
Squat 270 x 4, 270 x 1, 220 x 5… ugly form, shallow, just awful… felt heavy on my second warmup set
Bench 200 x 3, 150 x 5, 135 x 5… bleh
DL 255 x 5, the only thing that went right
OHP 157.5 x 4,3,4
Squat 170 x 3 x 5, better form… still heavy. Going to repeat for form’s sake before increasing.
DL 260 x 3 x 3, switched to mixed grip for sets 2 and 3. Used gloves. Helped a lot.
Thinking my DL is slowing down enough where I need to decrease frequency. After this week, I’ll alternate DL and Squat every workout for a couple weeks… decreasing the frequency of both to 1.5/week instead of 2.