Chris_ottawa's Training Log

Training Training Logs
565

Monday, February 4 - Main bench day

Bench press
335x4, 4 - Wasn’t sure if I had 5 in me so I stopped at 4 rather than take the chance of failing. The bar slowed a little bit at the sticking point on the 4th rep, not really grinding but enough to make me reconsider going for another rep. Managed to match it on the 2nd set.

Floor press
315x5, 4 - seems like I’m making better progress on this than bench, and numbers are close too.

Close grip incline
230x10, 8, 6 - Again, I didn’t expect to get 10 reps on the first set but it was there so I did it.

Floor pause DB flys
55’s x15, 15, 11

Band pushdowns
light band x12, 8, super mini looped around chinup bar 12, 8 - Not that it makes much difference, I tried a different setup with the super mini band this time. Tying and untying a knot in it is a pain in the ass and sometimes it doesn’t want to stay in the right place over the rack, this seems like a better option

Chin ups- wide overhand - slow eccentric
bw x12, 10, 8, 6 - for some reason this felt harder than I expected. I did a couple more reps last week too, the plan was to increase reps each week but it looks like that isn’t going to get me far. When in doubt, add more weight.

My bench feels solid but it doesn’t look like I’m making much progress, at least not in terms of doing more reps with the same weight. 335x4 might have been a PR, but not by much. I think that part of it is that I’m just not that good at doing reps, I benched 390 a couple months ago but 335x4 would only put my bench at about 380. I think I should definitely do some heavy singles in the next two blocks.

2 Likes
566

How you thinking of implementing these in. Like a single @8

567

I was thinking to start with 3 singles with about 350-360 and eventually drop it down to two singles and later one as it gets more challenging. I figure I should bench at least 380 if I plan to attempt 400, and it would be better if I can manage more. I did a bunch of singles a couple months ago and ended up benching 390, seems like doing something of that sort but trying to minimize fatigue would be a good idea.

1 Like
568

I hate how high your raw bench is, lol.

2 Likes
569

I’m actually disappointed with my progress in the last couple years. I thought I would be in the mid 400s by now.

2 Likes
570

Sounds like you’re lacking some Vitamin S my friend

2 Likes
571

That would make me hate you as a person for no reason what so ever. Lol.

Bench has always been a struggle for me. My arms are probably the same size they were 10 years ago.

Maybe I’ll do an arm focused program after my meet and see if these shits will grow.

1 Like
572

Probably focusing on hypertrophy for a while would make a big difference, seems like bench is the lift that has the strongest correlation to muscle mass. You’re into Westside/conjugate, have you read Louie’s articles where he talks about doing a ton of volume on wide grip bench? It seems like more than necessary, but something along those lines would get your upper body growing.

573

Yeah. I’ve done a bunch of arm stuff and they’ve grown just no where like how I’d imagined they would lol

574

Well, that’s just how it is for some people, at least you have a decent squat and deadlift.

1 Like
575

Lol yeah. Thanks, been trying to push my squat quite a bit and bench followed behind it decently so far.

1 Like
576

Tuesday. February 5 - Main squat day

Squat w/ wraps
500x3x3 - borderline depth on the first two sets, I sat there for a couple minutes and watched the videos a few times to figure out what the hell I’m doing wrong. It looks like 90% of my problems have to do with pushing my knees too far forward, they have to move forward but only so much. 3rd set I reminded myself “sit into your glutes” and depth was good.

CAT squat
385x3x4 - 90 sec. rest - good depth, not sure what I did on the last set but it moved way faster than the first 3.

Pause squat
395x3, 3

Snatch grip RDL - slow eccentric
375x5x3 sets - These are a pain in the ass, and lower back

577

Thursday, February 7 - Bench assistance day

Close grip bench
320x4, 4 - maybe could do 5 but probably better to play it safe.

Close grip bench
380x4, 3 - This feels harder each week.

Military press
210x7, 6, 190x9

Skull crusher
125x13, 10, 7, 115x7 - The last set would have been 4-5 reps so I dropped the weight by 10lbs instead. I think I will go back to JM presses in the next block, my elbows feel fine and I’m getting tired of these.

Face pulls
light band x25, 25, 22

Side raise
25lb plates x15, 14, 10

578

What is your barbell row technique like? Im not really a fan of them but your rows are really strong

579

Was curious about this too. Mind if you post a video of your technique? I know people like brian alsruhe will say it doesn’t matter - do all of them. Just curious as to what yours looks like

580

Strict Spider Curls using your lower back and posterior chain as the bench

1 Like
581

Skip tp 4:40 in this video, basically the same as that. Sometimes I go lighter and do more reps but as the weight goes up I cheat more until I look like Ed Coan (minus the deadlift).
https://www.youtube.com/watch?v=-febRoO0gG0

582

So lighter = stricter form, heavier = some body english?

583

Pretty much. Cheating in order to lift more is probably not going to make it any more effective for building your lats and upper back but it will make your lower back stronger, which is the main reason I do it that way. But to be honest, I’m kind of tired of barbell rows. I think I’m going to do chest supported rows on an incline bench for the next two blocks to reduce loading on my lower back since I have a meet coming up in April. I wouldn’t mind doing something else like t-bar rows for a bit. I could do dumbbell rows but I don’t like how it feels like you are doing twice as much work since you have to do each arm one at a time.

1 Like
584

Friday, February 8 - Light squat/main deadlift day

1-1/4 squat
315x2x6 - 45 sec. rest

Deadlift
510x4, 4 - I think I could have managed 5 on the first set but seeing as last week didn’t go great I had my mind set on 4. I was planning to make bigger jumps (515 this week and 530 next week) but things don’t always go as planned. In any case, this is OK, I’m just pissed off because it looks like I got nothing out of my deadlift training the last couple months.

Deficit deadlift
445x5, 5 - This felt easier than the pulls from the floor.

Barbell row
380x8, 7, 7 - I’m debating whether to keep these for another block or not, I usually drop them for the last month before a meet to save my back but my back feels fine. I’m just getting bored with doing the same exercise for too long.

2 Likes