Chris_ottawa's Training Log

Training Training Logs
1136

Monday, January 13 - Squat day

Squat warmups:
445x1 - sleeves - Well below parallel, I’m getting used to pushing for those last few inches and without wraps I don’t even need to
495x1 - wraps from here forward - maybe depth, maybe not, about parallel. Went up like nothing
540x1 - same depth, fast and easy

All sets in wraps done with 3m Super Heavies, more revolutions than the Ayatollah!

Top set:
575x1 - I could have done a 2nd rep for sure but the descent was a bit wobbly. I felt like I cut depth too but on video it’s the same as the warmups, so not terrible, but I felt like I fucked up and the next rep could kill me so I racked it. The walkout felt terrible, the descent felt terrible, and racking it felt terrible, but actually lifting it wasn’t too hard at all. It’s times like this I wish I had bought a monolift attachment when I had the opportunity, more about that later.

Oh yeah, that was a 5lb PR too, but it doesn’t really mean shit at this point. I need a 100lb PR.

Down set:
515x3 - depth looked better here. This feels light after squatting 575.

Hatfield squat
495x8 - The worst thing today by far. Feels like I’m drowning by the 6th rep, I’m breathing between reps but I’m not getting any air. Damn quads better grow.

Band leg curl
super mini + light bands x11, 9

So a while back I was looking into getting a monolift attachment for my rack, Strength Shop had one that would fit (their racks look like they are made in the same Chinese sweatshop as mine) and there is a Canadian company called Bells of Steel that made ones that would fit my rack. I had some unexpected expenses at that time and unfortunately StrengthShop doesn’t sell mono attachments anymore and BOS no longer makes the one that would fit my rack. They changed the rack that they sell nad now the attachment only fits those, the holes/pegs are small and it would be shaky on my rack.

It turns out that Rogue makes an attachment that would fit, but it’s $400 plus shipping which is more than I paid for my rack. I guess I will just have to keep walking out my squats for now, but the heavier the weight is the worse it feels and knee wraps make it twice as bad. I should have just bought one when I had the chance, it was only around $200.

4 Likes
1137

U r well and truly squat>deadlift. Congrats ur a fatty

2 Likes
1138

Only with wraps, otherwise my deadlift is ahead by quite a bit.

1139

Wednesday, January 15 - Main bench day

Bench press
360x3 - I wanted 4 but the 3rd slowed and I didn’t think I had a 4th so that was that. Not a PR but not terrible either. The first 2 reps were easy, not sure what really happened.

325x6 - Went for 7 and failed.

Last night I woke up on my back with my right arm out to the side in some funny position, my arm, shoulder, and pec were all pins and needles. This morning it felt a little bit off but nothing major. But it didn’t get better with benching, I think the clavicular head of my pec is tight and maybe the pec minor and serratus anterior, plus the bicep is a bit sore. The bicep could be from wrapping my knees, but it felt fine yesterday.

Anyway, I was supposed to do flys and some shoulder raises, the flys certainly won’t help my pec so I decided it would be better to cut it here. Most times when something hurts and I push through it I end up regretting it later, and often cutting sessions short like this results in better performance the next time so I think this is a good idea. Also, I think the main reason why sometimes I have issues with my right pec has to do with my job (cooking), I do most of the cutting, stirring, serving, etc. with my right hand. I will do some myofascial release stuff later.

1140

It looks like you’ve got a nigh on identical rack to mine (mine is the strength shop one), assuming you’re US based? The UK strength shop still sell the monolift attachment, which probably isn’t worth it once you price in shipping, but they do quite often put things on sale, might be worth keeping an eye out?

1141

The brand name for mine is Amstaff, but it appears to be made in the same Chinese sweatshop as several other brands including Strength Shop. Since the monolift attachment is a relatively heavy item the shipping even from the US (I’m in Canada) is high, cant remember the price exactly but it would be a hell of a lot more from the UK for sure. The one from Rogue would come to about $700 with shipping. Maybe one day I will just get a new rack and matching monolift attachment from Bells of Steel, their prices are better and they offer free shipping within Canada. It just doesn’t seem worth it at the moment.

1142

Oh wow, I feel incredibly stupid now - I really should have paid more attention to your username…

Yea thought it probably wouldn’t work out financially viable, shame.

1 Like
1143

U mean glorious opportunity factory comrad?

1144

Yeah, working 16 hours a day for a bowl of rice would be a real step up for me.

1145

Friday, January 17 - Deadlift day

Deadlift
555x2 - I thought I would try to change my mental approach here, since a while back I was hitting PRs without even planning for it. I told myself I would go for a double and if it felt like another rep would go up without a struggle I would take it, otherwise just stop there. I probably could have pulled another rep but it would have been hard, this was basically RPE 9. Rather than going for insignificant PRs I need to focus on continuous progress, 555x3 would be a new 3rm but I also pulled 570x2 not long ago so it wouldn’t have really counted for much.

485x4 singles - 1 minute rest

Barbell row
345x12 - Always making gains on the wrong things

Chin ups - close neutral grip
bw+50x8

Barbell curl
110x15, 12

4 Likes
1146

Happy cake day. Deadlift is up there. Doesn’t have to be a PR every sesh or week

1 Like
1147

The strong ass peeps like woolam and Ed Coan have always promoted the BB row as one of the best accessories for Deadlift though, so you’re on the right track

1 Like
1148

I think today I need a beer instead. Belly gains either way.

If I could I would, but apparently I can’t. It was just weird how my DL took off shortly after switching back to sumo, even though my conventional is way weaker. Maybe including some conventional work would be a good idea.

It’s definitely a good way to strengthen your whole back, which is part of why I prefer it over other row variations that don’t train the lower back.

1 Like
1149

Saturday, January 18 - Bench assistance day

I got a little off track and ended up hitting a bench PR, warmups were moving extra fast so I just had to go for it. 305-345-385 all blasted right up to lockout so I threw on 405.

I tucked my shirt in so that @guineapig doesn’t get too excited

Only problem is it looks like my ass lost contact with the bench for a moment. That part of the bench is tapered down plus the padding is thin which makes it easier for stuff like that to happen, I just need to pay more attention on foot position and that should fix it. Feet wide and try to turn your toes in helps keep the hips down. But anyway, this is still a decent gym PR and it looks like another 15lbs or so could go up, I just need to do it after squatting and keep my ass down.

Also right after I turned on the camera I turned around and knocked over my bottle of Gatorade which broke and spilled all over the floor. I would have been extra pissed off if I had missed 405.

Slingshot bench
415x4 - Probably could do another rep, but not worth the risk at the moment. Only one set due to the previous work.

JM press
285x6 - another new 6rm, triceps are getting strong
260x8

Neutral DB pushups
bw+light band x14, 8

8 Likes
1150

That’s what happens when ur visited by the guinea pig spirit of gains.

2 Likes
1151

Monday, January 20 - Squat day

Squat with wraps
550x3 - moved well, could probably do another rep too. 3rd rep was less than perfect, but it happens with heavy triples.

495x3 - This was easy and I was going to do 5 but the bar was sliding down my back on the left side. I should try chalking my shirt, I never used to have problems with the bar sliding but lately it has happened a few times.

Hatfield squat
515x6 - More weight is better than more reps on this. I only did this for a couple weeks, and only one set, and my quads already look a bit bigger. This really makes the vastus lateralis grow. Unpleasant but effective.

Band leg curl
light + super mini x14, 10

So seeing as 90% is like an eye-popping triple on squats for me, I should be able to squat well over 600 already. I’m going to sign up for this CPF meet here at the end of April, it just isn’t open for registration yet, but that gives me over 3 months to put together a big total. My deadlift isn’t cooperating lately, but squat and bench are feeling good, I should be able to total well over 1600. Maybe even 1700, but I don’t want to get my hopes up too much. Bodyweight is still around 255 last I checked, I have no plans of bulking up to fill out the 275 class anytime soon.

3 Likes
1152

Treat urself to a schmedium A7 shirt to look jacked and grip things like car seats for improved driving performance

1153

The problem is that in a meet you have to wear a singlet which would cover the grip part, that would mean I’m giving myself an extra advantage in training that I won’t have in a meet. I just need to pay more attention to bar placement and chalk my shirt, that should do the job.

1154

Chalk = A7. If u wanna make a mess and do all that chalk painting every time you squat go ahead.

1155

It seems to me like the A7 shirt would be better than chalk, no? Chalk isn’t going to grip the bar, it will just add some friction.