Loganator's Log: Back to My Roots

Training Training Logs
321

First double and run of the year! Little snow piled up at some sections but overall pretty good conditions for a run. Surprised with how smooth my stride felt but that was a lot of effort for 8:15 pace. Will get back into shape soon enough (as long as I’m consistent).

Glutes, lats and upper back pretty sore from front squats. Had some sharp pings in my shoulders and right knee in the evening after front squats but nothing since then.

Thursday (Upper)
Pull ups 4x10

Facepull 3x20x50

Bench 2x5x135 5x155 5x185 5x225 5x3x235

Floor press 5x95 8x135 3x8x155

Dbell press 8x55 8x70 4x8x85

Calf press 10x180 10x270 myo rep 360x15,8,6,5,5,5

Evening run
3 miles 24:44

322

Well damn! That looks brutal. Have you tried using straps for fronts squats?

1 Like
323

Is that the after effects of the widening surgery ?

2 Likes
324

I used (probably still do) to front squat with shit form, causing a bump on my clavicle (ha) that I think is an accumulation of scar tissue.

It bruises whenever I do any significant amount of front squatting or power-cleaning.

1 Like
325

Haven’t tried straps, I feel my mobility is good enough for a few solid reps. 8 pauses is a bit much though. Also thinking (hoping) improvements will come with more practice

1 Like
326

Maybe stop training shirtless !! :joy:

327

The only time I’ve made a point to wear a shirt is with circus dbells, they slip too much on my shoulders even if I chalk them.

1 Like
328

Thins has several videos using atraps for front squats. May help until you get used to them.

329

Never! If I’m going to get hurt I’m going to do it like a man and not use straps

330

Okay then, you do it all manly like! Even if you don’t have to… lol

1 Like
331

Honestly 8 reps of paused front squat with any decent weight sounds like it’ll be hell on your wrist even if you’ve mastered it.

332

The fact that one clavicle had more severe bruising than the other is a not so gentle reminder that I’m far from mastery. But it’s only once a week for a little over 2 months so should be very doable.

1 Like
333

Saturday (Lower)
Deadlift 5x135 2x5x225 2x3x275 5x3x305

Deficit deadlift 4x8x245

Barbell row 8x135 3x8x155

Farmers walk 150ftx105 150ftx155 ~115ftx155

Lying hamstring curl 15x25 15x35 11x35

Calf press 10x90 (myo rep 180)x18,10,7,5,5,5

1 Like
334

Another double, going to make it a point to not time my runs so I don’t obsess over it. Will time a 3 miler near the end of Feb to check my progress. Hoping to manage 3-4 runs a week.

0 lateral epicondylitis pain since I started warming up wrist extensors and doing upside down kettle bell presses early in the workout (movement I got from a Jordan Shallow vid)

Sunday (Upper)
Pull up 4x10

Facepull 3x20x50

Push press 5x95 2x5x135 5x155 5x4x175

Military press 2x8x115 2x6x125

Incline press 2x8x50 2x6x60
Delt fly 4x15x15

Calf press 10x180 10x270 (myo rep 360)x13,7,5,5,5

Evening
3 mile run

2 Likes
335

Knees felt okay today but was getting some low back pain in the hole. Here’s the last set of 4

Tuesday (lower)
Front squat 5x95 5x135 5x155 5x185 5x225 5x4x245

Pause front squat 2x8x155 2x6x175

Split squat 2x8x95 2x6x115

Calf press 10x180 10x270 myo rep 360x15,10,7,5,5,5

2 Likes
336

Thursday (Upper)
Pull ups 4x10

Facepull 3x20x50

Bench 2x5x135 5x155 5x185 5x225 5x4x235

Floor press 5x95 5x135 2x8x155 6x165 6x175

Dbell press 8x55 8x70 2x8x85 2x6x95

Calf press 10x180 10x270 myo rep 360x15,8,6,5,5,5

1 Like
337

F********CK deadlifts…

I really like how the 2 push days are going. Front squats are slightly concerning with the little pains popping up but not the end of the world. Deadlifts though… So frustrating. Every rep feels different but they all hit mid/lower back. Even when I was just getting tight and pulling the slack out of the bar I felt some pings in my back. I’ve had a powerlifter here tell me on more than one occasion that I should learn sumo based on my leverages and I’m starting to seriously consider it

Saturday (Lower)
Deadlift 2x5x135 2x5x225 2x3x275 4x305 2x305

Barbell row 8x135 2x8x155 2x6x185

Farmers walk 2x150ftx105 3x150ftx155

Lying hamstring curl 15x25 18x35 14x35

Calf press 10x90 10x180 (myo rep 270)x14,8,6,5,5,5

1 Like
338

Push press feeling strong, feel like I can do this weight for 7 or 8 reps.

Sunday (Upper)
Pull up 4x10

Push press 5x95 2x5x135 5x155 5x5x175

Military press 6x115 3x6x125
Facepull 4x20x50

Incline press 6x50 6x60 3x6x70
Delt fly 5x15x20

Calf press 10x180 10x270 (myo rep 360)x14,8,7,5,5,5

1 Like
339

Got lazy with the running this week but it was mid 40s today so just warm enough for short shorts.

3 mile run

340

You’re a fairly close stance squatter, I was just having this conversation with @markko and in my log - you’re likely pretty quad dominant with your deep 400+ lb squats. I’d bet sumo would be awesome for you. You’d probably generate a ton of force off the floor and your back would be much more straight the whole time. I spent years doing only sumo mistakenly thinking I was suited for it, then did conventional yesterday and it felt super natural. Switch it up!

1 Like