1/22/2015
squatted…I don’t remember what else
1/23/2015
bench
135 5
185 3
225 3
245 8
sumo
225 3
315 3
405 3
455 2.5
bad technique, but I knew it would be considering I wasn’t able to get down to the bar even. sore/tight adductors
coc gripper 4 second hold
trainer 3x3
2 3x3
this will be fun
1/24/2015
AM
squat
135 3
225 3, 3
315 3, 3
PM
went to a commercial gym with friends
work sets went something like:
beltless pause squats 225 2x5
pulldown machine 2x12
pinwheel curls 60 2x8
db preacher curls 30 2x8
conventional dl 315 3, 5
1/25/2015
AM
squat
135 3
225 3
315 3, 3
1/25/2015
PM went to the commercial gym again
deadlift
pulled a bunch of singles conventional and some sumo at 135, 225, and 315. Then went sumo only and put on the belt for:
405 5
455 3 singles
4 sets light abs
2 sets light preacher curl machine
1/26/2015
DB bench
55 10ish
85 10ish
105 4, 5
Db flyes
50 2x12 or 15
Deadlift
225 some
315 some
Sumo - 315x5
Conventional deficit - 315 2x5
Military press
135 3x8?
Db laterals
35 4x15
ROM sucked at the end but still I felt these well. I need to do meadows swings’ again
Cable pushdown
3x15
1/27/2015
Cg neutral pullups
BW 5x8
I’m so sore at the moment
1/28/2015
off
1/29/2015
squat
135 1
225 1
275 1
315 5, 5
1/30/2015
sumo
225 3x1
315 3x1
405 1, 6 PR?
Keep it up, man. Might want to consider adding a bit more upper back work.
[quote]spar4tee wrote:
Keep it up, man. Might want to consider adding a bit more upper back work.[/quote]
My ass is too lazy. I always tell myself I’ll do rows and etc but I skip it. I’m going to set some goals on rows and pullups and have fun with it.
1/30/2015 PM
squat
135 some
225 some
315 1, 6 first set with a long pause
deficit conventional dl
135 2
225 2
315 1
405 1
pretty fast and easy
abs
3 sets of this partner assisted leg raise thing
pullups
BW 40 total
1/31/15 off
2/1/15 off
2/2/15 off
I don’t even lift
2/3/15
squat
45 1
135 1
225 1
315 8 PR? depth and technique felt great and I could’ve gotten more for sure. I need to work on my cardiovascular endurance
2/3/15 PM
sumo
225 2
315 2
405 1
455 1, 1
Strained my left lat and elbow. need to be in a better starting position. This is an easy fix with some stretching
2/4/15
reverse bb curl
45 20
65 10
bb curl
65 3x10
2/4/2015 PM
squat
135 1
225 1
275 1
335 5 PR
my elbows are killing me. I’m going to front squat some of the time until I fix my technique. I’m guessing just pulling down on the bar and getting my lats tight with it will help.
2/5/15
squat
warmups
365 2 PR
had to dump it at the bottom of the 3rd. I think fresh I could’ve gotten it. Elbows have gotten worse…it is front squats for the next 3 sessions, then I will start alternating
Upper back tightness will help. How wide is your grip? For me, having a narrower grip helped as well. Used to have major issues with the elbows.
[quote]MinusTheColon wrote:
Upper back tightness will help. How wide is your grip? For me, having a narrower grip helped as well. Used to have major issues with the elbows.[/quote]
that could be it for sure. I need to build that area up so it’s not even a concern with high bar.
2/6/15
bench
worked up to 245 for 2. elbows achy and I feel weak but that’ll pass soon
2/7/15 AM
bench
worked up to 225 for 8. closer grip than the day before
dips
+45 2x5
loll
2/7/15 PM
conventional dl
worked up to some singles at 315 and stopped after a while
bike machine 30 mins
2/8/15 off
2/9/15
bench
135 5
185 3
225 3
245 3
265 5 PR
245 8 PR
band tricep ext
2x25
275 for 5 and 315 for 1 will fall soon easily. My elbows didn’t ache for long after either
2/10/15
sumo
225 5
315 2
405 1
425 6 PR
Definitely had 2+ in the tank. I wasn’t happy with how my knees are buckling. My hips will be loose for the next session
2/11/15
easy day
front squat
135 1
185 8
wg neutral pullups
BW 3x10
DB curls
30 3x10
been busy with school and then went out of town for the weekend. The good news is I’m finally near 200 lbs hahah
2/14/15
pushups
BW 4x30
2/16/15
pullups
BW 50 total
db curls
30 3x10
rear delt raises
30 3x12
2/18/2015
bench
135 5
185 3
225 1
275 4x1, 2 PR
bb skullcrusher
65 2x10, 15
“delt triad” - standing with 25 lb dbs. 3 rounds. My goal is to get this seated with the 30 lbs and stricter form
2/19/2015
sumo
225 3
315 3
405 1
435 6 PR
Front squat
135 1
225 5 PR
245 2 PR
I don’t know what my front squat PRs are lol but I’m at square one with these.
2/20/2015 AM
cg neutral pullups
BW 5
+45 5x5
elbows hurting a bit. It was definitely wise to front squat yesterday