4/18/14
Squat-275x5x3
Bench-235x5x3
Row-155x5x3
Dips- bw x10x2
Curls- 70x8x3
Situps- bw x15x2
Standing Calf- 72x15x2
Side Raises- 25’sx10X3
Plate Raise- 45x12x2
Last weeks favorite song: Demise of Sanity by Black Label Society
4/21/14
Squats- 280x5x3
Press- 145x5x2, 3x1 (these felt very awkward for some reason, used a different bar and never really got the feeling right)
Deadlift- 345x3x2 (sets were done with a readjustment of straps between them only. So probably 15-20 secs, something just felt off about one of them)
Chinups- bw x5x3
Standing Calf- 72x15x2
Leg Raises- bw x15x2
Skull Crushers- 70x10x2
Side Raises- 25’s x10x3
4/23/14
Squats- 285x5x2, 4x1
Bench- 240x5, x4, x3
Row- 160x5x3
Dips- bw x10x2
Going to see how Friday goes but some slightly more complicated programming is probably in the near future. A switch to the Texas Method is drawing pretty near.
4/25/14
Squat- 285x4x1 missed a rep on the first set so deload will be next week. This turned into unplanned max day.
Squat- 1st- 315 2nd-335 failed at 365
Bench- 1st- 255 2nd- 275 no third as 275 was a serious grinder
Deadlift- 1st- 365 2nd-385 3rd-405 failed at 435
Probably could have gotten more on the dead, I broke the floor with 435 but failed to take the slack out before the pull and by the time I loaded my body my hips were to high and I messed it up so I bailed. Bench was paused, squat was deep, had a friend watch to check.
Almost forgot my song of the week. Here ya go. I had a couple this week but I think I replayed this one twice.
04/28/14
Squat- 225x5x3
Bench- 215x5x3
Row-165x5x3
Curl- 70x8x3
Calf Raise- 72x15x2
Side Raise- 25’s x10x3
Dip- bw x10x2
This week starts my transition to a slightly more advanced LP:
Monday
Squat- 3x5
Bench/Press- 3x5
Row- 3x5
Assistance
Wednesday
Front Squat- haven’t decided between 5x3 or 3x5
Bench/Press- 3x5
Deadlift- 1x5
Assistance
Friday
Squat-3x5
Bench/Press- 3x5
DB Row/ Lat Pulldowns 3x10
Back Extensions 5x10
04/30/14
Front Squat-165x5x3
Press- 145x5x2; over warmed up playing around with BTN Presses so I cut these short
Push Press-145x5x1 just to say that I got them in, these actually felt incredible, may have to think about adding them in some capacity
Deadlift- 355x3x2 I enjoy my sets of three but in order to keep roughly the same volume will do two sets
EZ Curls- 75x8x3
superset
Skullcrushers- 75x8x3
05/02/14
Squats- 235x5x3
Bench-225x5x3
DB Row- 80’sx10x3
Was kind of feeling like I was dragging so I held off the assistance. Thinking about totally scaling it back, except for maybe some bi’s for a couple weeks. Guess we will see.
Face to Face by Sevendust was my top song this week. Plus I found a video of the song set to DBZ.
05/05/14
Squat- 245x5x3
Press- 150x5x3
Row- 165x5x3
BB Curl- 70x8x3
Calf Raise- 84x15x2
Situps- bw x15x2
Really got my form dialed in on Pendlay Rows and Presses last night. Feel like I crossed a major hurdle there.
Didn’t want to sidetrack Flip’s log… but the pain you felt from those BTN presses, that’s definitely the bad kind of pain.
The pain from the dips is likely the upper biceps tendon. Pain with laterals is possibly biceps tendon, possibly rotator cuff tendon impingement.
I read some of Aragorn’s stuff from a long time ago, and he suggested (in my recollection) that doing whatever it takes to be able to do a good overhead squat with, say, 95lbs is going to generally be good for your shoulder. Not that the overhead squat is the goal, but that by getting to that point, you’ll have worked out most of the other shoulder mobility issues.
[quote]LoRez wrote:
Didn’t want to sidetrack Flip’s log… but the pain you felt from those BTN presses, that’s definitely the bad kind of pain.
The pain from the dips is likely the upper biceps tendon. Pain with laterals is possibly biceps tendon, possibly rotator cuff tendon impingement.
I read some of Aragorn’s stuff from a long time ago, and he suggested (in my recollection) that doing whatever it takes to be able to do a good overhead squat with, say, 95lbs is going to generally be good for your shoulder. Not that the overhead squat is the goal, but that by getting to that point, you’ll have worked out most of the other shoulder mobility issues.[/quote]
Yeah, I have messed my shoulder up a couple of times minorly, but for the most part they are fairly bullet proof. Had a nerve thing happen one time from a complication with rapid growth from prohormones when I was in college but other than that they are just stiff. Along with every other joint in my body. I actually had gotten them to loosen up with a morning and bedtime ritual of towel dislocations and band pull-aparts but its been awhile since I did that. Guess I need to start back.
My pain was in two distinct places first was the acromion/AC joint area which was the most concerning for me and the second was actually at the bottom of my delt, almost at the junction of the bi, tri and bottom point of the delt. That was the one that I really couldn’t tell if it was just an area that hadn’t been hit before and was causing me some pretty severe DOMS or if it was a tendon that was acting up.
05/07/14
Front Squat- 185x5x3
Bench- 230x5x3
Deadlift- 365x3x2
Leg Raises- bw x15x2
The deads really took it out of me so I called it good and took off.
05/10/14
Squat- 255x5x3
Press- 150x5x3 (accidentally repeated a weight, may try to go up 10 next session)
Lat Pulldowns- not sure the weight, stack wasn’t numbered in unfamiliar gym x 20,15, 13
5/12/14
Squat- 265x5x3
Bench- 235x5x3
Row- 175x5x3
BB Curl- 70x8x3
Dips- bw x15x2
Leg Raises- bw x 15
Situps- bw x 15
Favorite Song from last week: Atreyu- Bleeding Mascara
05/14/14
Front Squats- 195x5x3
Press- 160x5x3 (had to push press the last rep, front squats wore on my delts and I got out of the groove in the second set)
Deadlift- 375x3x2 (did the first set strapless for a strapless rep PR)
Lying Tri Extensions- 70x10x3
5/16/14
Squat- 275x5x3
Bench-240x5x3
Row- 180x5x3
Pullups- bw x2x10 (decided to add Selkows pullup program in and get that number semi respectable)