Lava2007 Training Log

Training Training Logs
441

Thanks mate. Dr. McGill is the best in the world and I’m hoping that reading his book will put me on the fast track to being healthy again. He helped Brian Carroll (I think that’s his name) come back from one of the messiest, debilitating lower back injuries he’d ever seen. And by “come back,” I mean he came back and squatted 1000+ and deadlifted 800+ afterwards… McGill is good. No surgery required, just time and dedication. I can do that!

@losthog thanks dude. I came home from the gym today and it was on my doorstep so i read the first ~30 pages. I’m not into the rehab portion yet, it’s been mainly about Brian’s background and his injury; it’s all interesting so far. And thank you!! I just want to be as strong as you are now when I’m 43. That’s the long term goal for my personal life hahaha

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26 June 2018 - Bench Bodyweight: 214lbs
Warm Up (2 rounds):
Bird Dogs 5x10 3 second holds
Side Plank 45 seconds each side
Front Plank
Child’s Pose 15 seconds
Band Clams 1xAMRAP
Barbell Glute Bridge 1xAMRAP 95lbs

Whole thing took about 20 minutes with no rest between sets. I felt really good after this. Ready to bench.

Dark Horse Bench Giant Set:
Bench + Barbell Row x10 (200lbs) + Leg Raises x10 (15lbs)

Spoto Press:
105x5
155x5
195x5
225x5
235x5 (PR)
245x5 (PR)

Spoto Press Volume:
190x17 (PR)
2x10 190lbs

Dynamic Effort OHP:
10x3 95lbs EMOM

Assistance:
Prone Rear Delt Raises 3x15 15lb DBs

Conditioning
Do I even need this section anymore? Between Dark Horse and working with kids all day, I’ve gotten my heart rate up plenty. This section is dead.

Notes
My 5RM is 10lbs heavier than my 3RM was last time. This is fantastic. I love Spoto Press because it absolutely forces me to stay tight the entire time. Regular bench doesn’t work like that if that’s all you do. I took a lot of pride in the fact that I didn’t bounce the bar off my chest, but I didn’t realize how much different it is when doing Spoto Press. I believe it will have great carryover to my regular bench press, and now that I know what it feels like to truly stay tight I think it’ll all be great.

I also didn’t realize how quick this program actually is. 9 weeks sounds like a long time when you lay it out on paper, but since I’m only doing the bench portion of dark horse, it’ll go by pretty quickly. I’m already onto my last session of the first wave which is working up to a 1rm for Spoto Press. Today I think I had more in the tank than 245, and if I could do 255ish for 5, I expect I’ll be able to do 285 or 295 for a single which will be a lot of fun. Close grip bench is my next wave, and I may change it up and do Spoto Close Grip… a thought…

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Looks like you enjoy the Darkhorse as well.
Great with some PR’s as well.

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27 June 2018 - Leg Daaaay Bodyweight: 217lbs
Warm Up (2 Rounds):
Birddogs 3x10 3 second holds
Side Planks 35 seconds each side
Child’s Pose 25 seconds
Band Clams 1x30 each side

Giant Set:
DB (Rear Elevated) Single Leg Squats 5x10 50lb DBs +
Good Mornings 5x10 135lbs +
OHP 5x10 95lbs

Leg Press 2x30 2 plates each side

Bicep Curls 3x10 45lbs

Notes
Welp, my hamstrings are absolutely f*cked. After about 3 sets I knew that I was going to be in trouble for the next couple days but I kept going! I like doing 5 sets of 10; depending on how much you rest between sets, you can either decimate yourself and get a pump, or just get a lot of quality volume. I think I was kind of in the middle today. I felt the inkling of a quad pump but now my legs are very tired. Going to be sore as hell for quite a few days.

Not that any of that is bad, BUT, on the bright(er) side, I worked legs hard (I was using 60 second rest intervals, whole workout took about 45 minutes including warmup) with literally (and I mean literally) zero pain, zero discomfort. It was reminiscent of pre-SI joint injury days which was a beautiful thing. I’m still reading “Gift of Injury” and I’m starting to get into the juicy parts that talk about rehab exercises. Definitely worth the money, and I plan on buying “Back Mechanic” by Dr. McGill after I’ve finished reading this one.

The plan is to progressively load the movements that I did today–maybe 5-10 pounds on each lift, every session for 1-2 months. I’ll also be working up to heavier weights for the core exercises that I can load (planks and leg raises) and start incorporating more challenging core exercises like Dragon Flags eventually. I’ll try to lift 5-6 days a week, and if I find that I’m able to do that, I’ll lower my volume for legs and back so I can hit them with more frequency. I’m extremely determined to get my legs strong with these single leg variations so I can get back to lifting barbells.

Also, something I’ve been thinking about: I don’t know what style of deadlift to use. I’ve pulled 445 conventional and 455 2x2 sumo. The conventional PR came in the middle of my sumo cycle, where I pulled conventional maybe once every 2-3 weeks; that tells me that perhaps I have more potential for conventional deadlifting than sumo. I think my legs may be slightly too long to reap the full benefit of sumo, although it IS more comfortable than conventional. With conventional, I feel like my back is always rounding. I’ve never had proper coaching for squatting or deadlifting, so I pretty much just try to emulate what I see in videos. Anyways, any thoughts on which style I should attack next are appreciated. And if you guys know of a source that I can use to figure out if my leverages are more advantageous for conventional vs sumo, please please please let me know!!

Tomorrow is a back workout with Friday as a rest day. Probably going to bench Saturday, then squat again on Monday. Good stuff!

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445

Hey Lava

Good to hear you’re getting back into it.

Pulling sumo or conventional. Alternate one set sumo next conventional one week top set is Sumo next week conventional. or one week sumo next conv.

Don’t listen to me I don’t really know. @littlesleeper have done it like that or something like that.

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This definitely isn’t a bad idea. I too like to mix up my deadlift stances and strength seems to translate well between each lift.

I seem to be able to display my strength best through sumo (1RM is 672lbs vs my conventional at 605lbs) but I like to use the conventional more to build strength if that makes sense. Sumo has the shorter ROM and for me is a lot more about applying the leverage with your hips rather than brute strength.

Another option would be to explore some hybrid stances like the semi-sumo or squat stance deadlift. These both felt great for me for the period of time that I was using them. Might be worth looking into! I’ve battled with back pain for awhile as well and I can’t say enough about core work. Strengthening your core will do wonders for your back.

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So glad you are enjoying the book! Sounds like it is hitting you at the right time…

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@mortdk thanks dude. It felt soooo good to work out with zero discomfort. That’s one of the things I didn’t appreciate in my first few months of lifting.

@littlesleeper I see exactly what you’re saying. The carryover from conventional to sumo and vice versa has become apparent to me over the last 6 months. Do you tend to favor conventional over sumo early in your training blocks, or do you keep it split pretty much 50/50? Also–I’ve tried a squat stance deadlift a few times, and it seems pretty hit or miss because I’m not used to it. The good days were great, and the bad days were just average; that may be something I should work into my training more frequently. And I agree 100% with the core statement!! A few sessions of side planks has almost eradicated my SI joint discomfort, which extends up into my low back and down into my left glute and IT band. Core work is something that I didn’t pay much attention to (“neglected” is an understatement) because I thought squatting and deadlifting would strengthen my core and direct core work was pointless. Boy, was I wrong.

@losthog absolutely. Not only is it giving me some valuable insight on back injuries in general, but it’s also giving me hope. Seeing how easy I have it compared to some other people really puts it in perspective. I’ll need a few weeks of homemade rehab–a month or two at most if I want to be safe–before I can get back to busting my ass with the big lifts.

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28 June 2018 - Back? Bodyweight: 215lbs
Pull ups 3x10 bodyweight
Chin ups 3x10 bodyweight
Back Extension Hold 34 seconds (madddd cramping)
Face Pulls 3x20 35lbs
DB Rows 3x20 70lbs

Notes
Kind of an “eh” back day. I would’ve loved to hit some barbell rows, because while I do them as a component of my bench day giant set, I get a good lat pump. However, like I said yesterday, my hamstrings are destroyed and I wouldn’t be able to support that with my hammies. It might make me sound like a pussy but I decided to be merciful on my posterior chain today. It needs the rest. My glutes are sore to the touch so I didn’t do anything that involved them today. Other than that, not much to say about today. I think it was good to get the blood flowing and hit my back a little bit.

Rest day tomorrow, might hit the drive in tomorrow with my friends to watch the Incredibles 2 and Oceans 8. I get to go on a field trip with the camp I work at to a water park, and one of my cute co counselors said she’s wearing a new bikini. Call me shallow, but that’s the best news I’ve heard possibly all summer. And before you think it, yes, my summer is pretty lame. Anyways, work should be fun tomorrow, and then I get to go out with my friends. I’m working Saturday from 10-2 with a little bench afterwards. Going to work up to a 1rm for Spoto Press in a gym that I haven’t worked out in in about a year. I’d like to hit 285 or 295 but we’ll see how it goes. If I have as much energy on Saturday as I’ve had in the last few sessions, I think I’ll be able to do it.

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This is what Brian says, you have to work the core hard, the main lifts are not enough. After these first 4 weeks or so my core strength has improved a lot.

Good news that you’re on the way back.
Btw cute girls in new bikinis is always good stuff :slight_smile:

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Yes I do. I typically deadlift conventional in training, and just sprinkle in some sumo here and there. I switched over to mainly sumo as I prepped/peaked for my meet.

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Yeah Rippestiltskin sure put it out there that direct core work was unnessary. I never bought into that. Too many other experts still worked core with all kinds of work. I kept core work in my daily exercises and so glad I did.

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Core is huge. I feel like a fool. My core has become the limiting factor in my squat and deadlift and I just feel so dumb. I remember reading on a forum maybe a year ago someone said “work on turning your deadlift 1rm into your 10rm and you’ll have an insanely strong core,” which is flawed in so many ways. Whatever, I’ve learned my lesson lol!

It was awesome. Best day of my summer so far!! We just went on a bunch of water slides together and went down the lazy river. It was sweet. One girl lives half an hour away and the other one lives an hour and a half away, but if they didn’t I would totally ask them to hang out. They’re both really cool. Unfortunately, they’re both leaving the camp with 3 weeks left because they both play soccer at college and practice starts on the first Monday of August. Sad how those things never seem to play out in my favor. They’re also both not doing this job again next summer… damn. Those soccer girls are cute though!! I’ll enjoy the time I have left with them

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Sounds like you have an amazing summer job Lava.
Go enjoy the next month man :slight_smile:

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Btw happy T Nation day :slight_smile:

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30 June 2018 - Bench Bodyweight: unknown
Spoto Press:
95x5
135x5
185x4
225x3
245x1
265x1 (PR)
285x1 (PR)
300x1 (PR)
305x1 (PR)
245x10 (PR)
2x5 245lbs

Conditioning
3 mile walk in 90 degree weather. According to weather app, felt like 103 because of humidity and lack of wind. yuck.

Notes
How am I so strong with Spoto Press? I have no idea. I think I’m better at Spoto Press than I am at regular bench now. I’m really liking this conjugate style, but I’m not liking the giant sets. I laid off them today and everything felt much easier.

Got a couple videos and a couple thoughts.

  1. I don’t think I’m going to run Dark Horse, but I will look at some conjugate programs. I think hitting variations is a fantastic idea.

  2. I miss 5/3/1 and I’m going to go back to it once I’m done with Dark Horse bench.

  3. My back feels better every day, thanks to Dr. McGill’s “Big 3.” All it takes is 2 minutes before a workout to get me feeling 100%.

  4. I need to reevaluate my goals for 2018. I think 425/325/475 are more realistic than 465/335/495.

  5. I’m on a mission to lean out and get down to around 205. I think now is as good of a time as ever. Plenty of protein to go along with my benching and rehab, and plenty of cardio will go a long way to keep me full and also in a slight caloric deficit for the next month and a half.

  6. I’m about to get over my nicotine addiction. Not something I’m proud of, obviously, as I’ve never mentioned it before. The summer after senior year my friends and I got vapes, because it was the thing to do. We were 18 and getting a buzz was sweet. It soon spiraled out of control and I ended up quitting for about 2 months with no desire to get back on it. Then a new device, Juul, caught my eye and I ended up buying one. Small, discreet, sleek. And highly addictive. I did the math and I’ve spent upwards of $1200 on the Juul alone in the last year. Illinois is upping the age requirement to buy tobacco to 21 instead of 18 effective July 1 (in 2 hours), and I’m 20 for 3 more months. So I won’t be able to buy it anymore. I’m sad but happy about it at the same time. I love it, I use it every day, when I’m stressed, after I eat, etc. But it eats up my cash and I know for a fact it isn’t healthy for me. So I’ve got enough juice left to last me through the day on Monday, and then I’m done. It’s bittersweet, but I think the legislators here in IL may be saving my life.

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I smoked cigarettes for many years when I was young.
I quitted it when my first son was born sort of.
You’ve done the math for a year, it won’t be cheaper so do the math for several years.
Quitting Juul would be very fitting to the log title :slight_smile:

Haven’t done spoto, but I think you’re supposed to pause it and brace hard, before pressing.
But strong spoto press Lava awesome.
.
You like Jims work and Conjugate work.
Mix it up.
Do main 531 with a variation and work up to 5 - 3 - 1 RM do a bit of volume back off. OR follow the percentages and work for Rep PR’s.
Follow it up with emom set of the “opposite” comp lift.
spoto press for a RM - emom OHP.
Then assistance.
I have thought about doing the same.

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Nothing to be ashamed of man. I no longer own my own Juul and vape (haven’t for a month now). I’m not opposed to taking a rip off someone else’s, but I think my mistake was buying one for myself. All in all, I have an addictive personality. Caffeine is really the thing I’m addicted to right now.

If you like coffee or tea, those are good replacements for nicotine. But again, absolutely nothing to feel bad about. You are human. And think of the bright side: you’re big and strong. You’ve already done the hard part in being healthy. You have the discipline to better yourself in other ways, and quitting something you want to quit is the icing on the cake. You are just trying to be the best you that you can be.

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Agreed! And it’s a thought that has crossed my mind many times since I’ve been lifting seriously. I do all these things to better my health but then there’s Juul. I go to the gym, warm up properly, execute a planned program to a T, and then get in my car and try to catch a buzz. I eat healthy and opt for water or a protein shake instead of dessert or a soda, and Juul in between drinks. It’s so counterintuitive and probably counterproductive for me to be doing that.

I like keeping a log because it helps me analyze what I’m doing and where the mistakes are in my journey to becoming strong and healthy… I really think that the new law is an act of God telling me I need to stop once and for all.

Good ideas. I think me and you both have run 5/3/1 and Dark Horse enough so that we know what we like and dislike about each program, and taking the best from each will hopefully serve us well.

I appreciate all that. It’s tricky because it seems almost like a toy, or just something to play around with, and I never thought I would be full-on addicted to it. Sneaking off during family parties to get a rip of my Juul or waking up on Christmas morning and vaping right away instead of going downstairs to be with my family. It’s embarrassing but a lot of people have to deal with it.

Amen brother. I actually got over my caffeine addiction a few weeks ago. I used to have about 400mg every day, some in the morning and some before my workout. The first few weeks of going to work with no caffeine rush was tough, and I was tired all the time and my workouts felt sloppy and tired. Thankfully I’m past that now. I don’t get tired in the middle of the day and my workouts are great with no pre workout.

And yeah you have a point. I was just talking to my dad about it last night, but anyone can be skinny and claim to be healthy. Not everyone can move the weight that we move week after week and follow it up with a diet and lifestyle that supports those goals. I think all serious lifters/athletes in general have one thing in common, which is incredible discipline. Of course, it helps that now me buying nicotine is illegal so I can’t do it, but I believe that I have the discipline to stay away from nicotine even in 3 months when I turn 21.

Thank you both for your words. It makes it easier to quit knowing that two cool guys here have managed to do it. I really do appreciate it

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Alright. Didn’t train today but worked a 9 hour shift so I’m dead tired. I’m most creative when I’m tired though, so it was a perfect opportunity for me to think of a 5/3/1 meshed with some form of conjugate. So here goes, critique please:

  • 5/3/1 prescribed reps (i.e, 8 reps on a 3+), taking AMRAP sets to failure
  • Take 90, 85, and 80% of that weight for back off sets for x number of reps (in this case, x = 8)
  • Example: 365x6 squat → 325x6, 310x6, 295x6, + attacking a weak point with isolation work
  • Followed by either:
    A) 10x3 EMOM of complementary lift (Squat + deads, bench + OHP)
    or
    B) the entire process repeated again with a lower body lift.

That is the best I could come up with. Some heavy autoregulation involvement here. Obviously the percentages probably need to be tweaked, maybe drop down to 80/75/70% on 1+ days and do 95/90/85% on 5+ days. I don’t know exactly.

The A vs B argument here one thousand percent depends on what split I’m running. If it’s a 4 day split, giving me 4-5 days to rest deadlift and OHP, or squat and bench (depending on how I pair them), I could do two big lifts hard on the same day. That in itself would increase my work capacity and conditioning.

Anyways I gotta get to bed. I’ll have more thoughts on this tomorrow, but I’d love to hear what you guys think. The main thing about this is that I’m still relying completely on 5/3/1 numbers, but it’s what I do after that I’m hoping could help increase the effectiveness of Jim’s program. Good night y’all

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