Finding the Joy Again

Training Training Logs
21

2 weeks in (of 4) of focusing on chest and maintaining other body parts. Enjoying da pump, strong enough after PLP to lift plates for hypertrophy. Feelsgoodman.jpeg

6/24, 1030

  1. Front Squat, 4X10 - 140 x 10/140 x 10/140 x 10/145 x 10 - Could kick up to 150 on these. Cues that need work: breath in before each rep, don’t lock out legs.
    (As of 6/26: quads sore as shit.)
  2. Seated DB OHP, 3X8-10 - 45 x 10 / 45 x 10 / 45 x 10 - Weak as shit. Core always feels like weak link during any OHP variation.
  3. Leg Press, 3 X 10 - 250 x 10 / 250 x 10 / 250 x 10 - Intended to do clean grip reverse lunge, but minor injury (ankle, boxing) made planting on the left foot unfeasible. Felt this in my glutes more than normal (toes flared).
  4. Zottman curl, 3X8-10 15 x 10 / 15 x 10 / 20 x 8 - Boring as hell. Biceps very weak relative to back, need some type of work to improve (note for the future).
  5. Hanging Leg Raise, 3X8-10 BW x 10 / BW x 10 / BW x 10
  6. Pull-up, 3X8 BW x 8 / BW x 8 / BW x 8
    Wasn’t scheduled to do these. Just missed pull ups.

6/24, 1930-2100, Boxing

3 rounds skip rope
2 rounds speed bag
3 rounds heavy bag
2 rounds sparring
3 rounds mitts
2 rounds speed bag
2 rounds shadow boxing
2 rounds sledge

22

Training is on a weird in-between, sort of spinning my wheels. Anxious to do hard leg training; difficult to fit in due to work schedule and boxing. Decided “screw it” and did some today anyway.

7/15, 1400

  1. Front Squat, 4X10
    140X10, 140X10, 145X9, 145X10
    Felt pretty weak on these - disappointed at loss of strength since conclusion of PLP. Sleep and food are OK, so it seems that I’m just a trainee who loses strength rapidly if he doesn’t focus on it. Anyway, should focus on depth - I tend to cheat a little high.

  2. Hip Thrust, 3X10
    185X10, 205X10, 205X10
    Could kick up weight to 225#. 1-count pause @ top of movement.

  3. Walking Lunge, 3X20 steps
    90X20, 90X20, 90X20
    Should start going heavier here - legs can definitely handle more. Taxing on my lungs (in a good way).

  4. Cable Pull-through, 3X12
    130X12, 130X12, 130X12
    Make sure to stretch hamstrings on eccentric - not release tension entirely.

  5. Leg Press, 2X25
    185X25, 205X25
    Should go heavier - 225#ish. Flare toes out, let knees track over toes. Smooth eccentric, push from glutes, don’t pause @ top.

6A. Cable Crunch, 3X15
190X15, 190X15, 190X15
Felt good here.

6B. Wide Grip Pull-Up Practice
BWX10, BWX6

Just skill practice - retract shoulder blades, pull in a straight (not curved) path. Just bored in between abs sets.

Boxing will be tough tonight with dead legs. Screw it.