Despade: Tales of a Lifetime Intermediate

Training Training Logs
1383

5/6/19

Weight: 210.6

Bench
2 x 5 x 135
5 x 195
5 x 225
8 x 250
Superset:
FSL
5 x 5 x 195
Rear Delt Row (KB)
5 x 15 x 25

Incline DB Bench
5 x 75
5 x 85
5 x 95
2 x 8 x 75

Superset:
Dips
4 x 12 x BW
WG Pull Up
4 x 5 x BW

Rolling DB Decline Triceps
3 x 15 x 35

Tricep Extensions
4 x 25 x Black Band

Push Ups
4 x 15

Some light shoulder pump stuff

Pretty good day, everything felt heavy, but moved decently, had 7 easily, 8th was work, glad I had a spotter, ha. Decent little pump.

Weight: Pretty decent, weighed myself last night on my home scale and it said 214…not right, ha. I’ve got three scales and they weigh me at 214, 210, and 206 fairly regularly, I’ll never understand, ha.

1384

5/7/19

Weight: 206.6

ME Lower
Front Squat (#trash)
2 x 5 x 135
5 x 185
3 x 225
1 x 255
1 x 275
0 x 315
2 x 275
5 x 5 x 185

Trap Bar DL
5 x 5 x 320

Deficit Trap Bar RDL
4 x 10 x 230

Leg Extension
3 x 15 x 100-120

Standing Leg Curl (Ankle Weights)
3 x 20 x 10lb weights

Standing Calves
10 x 135
3 x 10 x 225
15 x 135

Every squat variation has just been trash lately, 315 felt good, didn’t really feel too heavy, but I dive bombed into the hole, lost tension, and went too low, just couldn’t recover, thought about going for it again, but wasn’t mentally in it. The 185 absolutely sucked, maybe I just suck hahaha those deficit RDLs were pretty rough as well.

Weight is at a new recent low for that scale (it’s my normal scale, known as ‘scale 1’) so that’s pretty cool, especially because it was a pretty normal day of eating.

Notes: Done coaching until the fall (so stoked) and my wife just started her health kick, so lots of healthy eating, she’s super motivated, she gave herself some time to enjoy the girls, get back in the swing of work, but now wants to start getting back to her ‘pre-baby’ self, I’m very proud of her, she’s set realistic, achievable goals, and seems excited to be getting after it.

2 Likes
1385

That is a sexy bench.

It seems my wife and I have been passing different colds/bugs/flus around for the past couple weeks now! She is really sick right now, and I’m back to 90%.

Respect the weight! This becomes more and more important as you get stronger, in my opinion.
I treat most sets (especially when I get 85%+) as max effort sets.
But, it happens, moving on!

1 Like
1386

5/8/19

Weight: 210.0

Prowler Work
25 minutes of consistent work, minimal rest between trips. Various rows, curls, extensions, drags, and pushes.

Got into the lungs real good, god I hate cardio haha

2 Likes
1387

Oh you FUCK. What program are you running?

1388

Just 5/3/1 with ‘push’ sets on my compounds. (I call them push instead of PR, because I’m not always hitting PR numbers, but I’m always pushing, ha.)

2 Likes
1389

5/9/19

Weight: 209.2

OHP
5 x 95
5 x 115
5 x 135
5 x 155
5 x 175
Superset:
FSL
5 x 5 x 135
Banded Face Pull
5 x 20 x Black Band

CGBP
5 x 135
5 x 185
5 x 225
3 x 3 x 245
2 x 155 x 12, 10

Standing DB OHP
3 x 5 x 70
2 x 10-12 x 45

Tricep Extensions
6 x 25 x Black Band

Some Rear Delt and some lateral raises

Pretty ‘meh’ day, 175 is my TM for OHP, and the 5 were pretty easy, honestly, but that 6th one just flat didn’t move past my nose, ha. The CGBP was really strong and smooth throughout the sets and reps, hell I’m more excited about that than I am about OHP at this point haha

Weight is pretty good, feeling pretty good, body comp wise.

2 Likes
1390

5/10/19

Weight: 210.6

Deadlifts
2 x 5 x 135
2 x 5 x 225
5 x 295
5 x 335
17 x 365 (straps/belt)
FSL Deficit Deads (4") (No straps/belt)
5 x 5 x 295

BB Row
3 or 4 x 6 x 225
2 x 10 x 135

Superset:
Banded Pull Over
4 x 15 x Purple
Banded Shrug
4 x 15 x Purple

Machine Row
4-6 sets x 8-10 reps x 120-200

Curls (Various)
4-6 sets

A good day, we’re getting there, those deficits were rough from way up there, ha! My grip is getting considerably better, I only strap and belt up for my top ‘push’ set, everything else is double overhand.

Weight is up a pound or two due to a shit load of delicious homemade pulled pork tacos last night haha

2 Likes
1391

You’re insane Mate :slight_smile:

1 Like
1392

Ha, appreciate it. Confession, I was pretty stoked about the deadlifts today, justified a jelly filled donut by remind myself I hit 17 today :joy: life’s about balance

2 Likes
1393

You really did deserve them donuts…that was cardio hell

1 Like
1394

5/13/19

Weight: 211.0

Bench
5 x 135
5 x 185
5 x 205
5 x 230
7 x 260
FSL (w/ band on wrists)
5 x 5 x 205

DB Floor Press
1 x 12 x 60
4 x 10 x 80

Superset:
Dips
3 x 10 x BW
Low Incline DB Bench
3 x 6 x 80

Superset:
Rear Delt
3 x 12 x 25
OHP
3 x 12 x 25

Triceps
Some sets x Some reps x Some bands

Edit: Back work
Banded Back Pulls
Pull Ups

It was an ok day, 7 moved pretty well, probably would’ve failed on an 8th, but 1-6 moved pretty quick, really. I liked the floor press, need to keep that one in there and vary it with continuous and dead stop reps, those dead stop reps were rough, ha. The band on the wrists (from wrist to wrist, pulling inward) is from Wenning, I think, and is supposed to help reinforce proper grip on the bar, I think I need more band tension, but it made me grip harder, so there is that.

Weight is much better than expected, celebrated a birthday and had lots of family time, made healthy choices (lots of burger and chicken) but I ate a lot of it, ha. Got meal prep done for myself and the wife yesterday for all week, she’s pretty serious about it, which is cool, helps to keep me honest, as well. Made a bunch of snacky protein bites and bars and shit, as well, not that it’ll help my total caloric intake, ha, just easier to justify.

1395

5/14/19

Weight: 209.2

Squats
SSB
5 x 135
5 x 185
5 x 215
12 x 250
5 x 5 x 185

Trap Bar Deads
5 x 5 x 330

Deficit RDL w/ Trap Bar
4 x 8 x 245

Leg Extensions
4 x 12 x 100-120

Split Squat
2 x 8 x BW
1 x 8 x +25
1 x 8 x +75

Meh, I decided to come in and do 5/3/1 working sets on the SSB, I think I’m going to tailor my squat days to drive my deadlift, if I start thinking about it that way, I think I’ll be more into my squat days right now. So it’ll be SSB and Trap Bar Deads for squat day. SSB was a mental challenge today, really had to focus on not pushing the handles up to make it easier.

Weight is ok, body comp doesn’t feel sub 210, but it’ll keep comin down.

1 Like
1396

:face_vomiting:

4" is a big deficit, I like it.

1397

I figure I better have at least one semi-good lift haha

I figure if I can generate good speed off the floor at a 4" deficit that I should be able to blow through sticking points with heavier stuff in the future. Also it makes a pretty easy weight pretty not easy haha

1 Like
1398

5/15/19

Weight: 210.4

Prowler/Cardio
~25 minutes of Prowler work, not sure how far, but it was a good distance.
Various Rows, drags, pushes, curls, triceps, and shoulders

Treadmill
10 minutes x 10% incline x 2.7mph x +25lbs

Conditioning is improving, my rest periods between prowler trips are getting shorter and shorter, so my workouts are getting more and more dense. Feeling good.

1 Like
1399

Getting some strong sessions in lately. How’s the little ones ? How’s your sleep ?

1400

@simo74 Thanks, man! I’m tryin’! They’re getting fat and sassy, babbling like crazy, it’s pretty good, they go down between 7:30-8:30 and wake up between 3:00 and 5:00a, so I get 5-6 uninterrupted hours, which is huge, ha!

1 Like
1401

That’s pretty good man. You seem to be coping well. One baby is hard enough but 2 little gremlins would be real tough

1402

5/16/19

Weight: 212.0 (not surprised)

OHP
5 x 95
5 x 115
5 x 125
5 x 145
12 x 160 (I cheated, somehow)

Superset:
FSL
5 x 5 x 125
Rear Delt Row/Raise
5 x 12 x 25

Lateral Raise
4 x 12 x 25

CGBP (edge of knurling between index and middle fingers)
5 x 135
5 x 185
3 x 225
3 x 3 x 255 (smooooooth)
2 x 10 x 165

Front Raise
3 x 10 x 25

Superset:
Slam Ball Throws (from deadstop on chest)
5 x 10 x 20lb slam ball
Deadstop KB Extensions
3 x 12 x 25

Some banded Tricep extensions
Wide grip pull ups for sets of 5 were scattered throughout the workout for a total of 50ish

A pretty good day, the 12 felt too easy, I think I had too much body english, too close to a push press, probably. The close grip bench was stupid easy though, which made it fun, ha. Everything else was a decent little pump.

Weight was up, no surprise there, had an extra meal yesterday and didn’t have enough water, so a bit of a bloat from the high protein, but only mid quality burgers, I had as the extra meal.

Edit:
Notes: Doms are a little uncomfortable in my hamstrings/legs from squats, trap bar deads, and heavy RDLs on Tuesday, starting to feel better, but need to push water, eat food, and get some blood flow in there before tomorrow so that I can knock 385 around for a few reps.

2 Likes