Tues-7-15
Bench press-
45lb, bunch of random reps.
65lbx5
95/115/135lbx3
155lb, 3/4/3/3
Chin-up-
5x5, 2x3=31
OHP-
45lb, 65lbx5
80lb 3x8, 7/ (10 seconds later) 1.
Face-pull-
80lb, 5x5
Weds-7-16
Deadlift-
135lb, 3x5
185lb/225lbx3
275lb, 3x3
Squat-
45lbx a couple
95lb/135lbx3
185lb, 3x8, 5/(30 seconds later) 3.
That last set was hard. Even when I took a 90 sec break instead of 60.
DB row-
65lbx5
95lb, 3x5
I’ve appeared to have developed some sort of chest injury on my left pecs. I’ve felt some pain there when I benched previously, but I ignored it because it was minor. Today I wake up and I feel some twinge of pain there every time I do anything that would move muscle there.
Not sure what’s up.
Taking a break from upper body work today to let this pec thing heal. Attempted some push-ups yesterday and felt a good bit of pain after just one rep.
Fri-7-18
Squat
Body squats
45lb, 2x5
95/115/135/155/175/205lbx3
225lbx1
250lbx2,1,1,1
Front Squat
45lb, 2x5
65/95lbx3
120lb, 3x8, 5, (10 seconds later) 3
DB row
70lbx5
95lb, 3x5
Anyone have any suggestions what I can do while I wait for this pec thing to heal? The pain has moved to the outside of my pecs, towards my arm. I’m guessing that it’s a minor strain at this moment. Anything that causes my left pec to move causes “discomfort”, ranging from “I feel something” when I type or open doors to “Oh I feel it” when I attempted a push-up at the gym today. Pain much less than on Weds, but still there nonetheless.
I think I can do OHP, judging from the fact that I did a DB press with 25lb just to see with no pain whatsoever. Maybe I’ll just do a bunch of OHPs.
Sat-7-19
OHP-
45lb, 3x5
65/75/85/95lbx3
105lbx1
115lbx0
105lb, 2/3/3/1
Seated DB press-
30lbx5
40lb, 3x8
Chin-up
4x5, 3/4/3=30
No real pec pain on the OHP, so I’ll keep doing these until the pec heals.
I would have gotten the 115lb if my left side wasn’t as weak. Right side could have handled it without much trouble. The difference in strength became obvious (once again) when I did the seated presses. My left side tired out and felt far more fatigued than my right side.
Mon-7-21
Squat-
Body squats
45lb, 2x5
95/115/135/155/175lbx3
205lb, 7/7/5 (10 seconds later) 2.
Front Squat
45/65lbx5
95lbx3
135lbx3/1
DB row
70lbx5
95lb, 3x5
DB protraction/retraction
25lb, 3x10
Tues-
OHP-
45lb, 3x5
65/75/85/95lbx3
105lb, 5x3
Chin-up
2x3,
+10lb, 4x4
Seated DB press-
30lbx5
40lb, 3x8, 6 (10 seconds later) 2.
Felt like good work today. I’m happy with the OHP, since I’m fairly certain that I can hit a 3x5 now. Finally seeing some progress in the OHP.
That 135lb at the end of the year may actually be achievable after all.
No lifting today.
And then I decided to go lift after all.
Weds-7-23
Squat-
Body squats
45lb, 2x5
95/115/135/155lbx3
185lb, 8/8/5/1
Started getting a nasty headache on the 2nd set. Headache continued on the 3rd set and so I cut it short. Continued on the fourth set and I decided to fuck it and go home.
I always have a low-grade headache all throughout the day when I don’t get a lot of sleep, and today I learned trying to do hard things while having that low-grade headache leads to a bigger headache.
Dude… No disrespect at all intended, but it seems like you’re constantly experiencing bad workouts. That’s something I would look into.
[quote]nighthawkz wrote:
Dude… No disrespect at all intended, but it seems like you’re constantly experiencing bad workouts. That’s something I would look into.[/quote]
It’s mostly poor recovery.
I do best when I go to bed before midnight. It doesn’t particularly matter when I wake up. If I go to bed before midnight and sleep well, then I do well. If I go to bed late, then it doesn’t matter if I get 8 hours of sleep or w.e. I still don’t feel great.
I’ve been consistently going to bed between 12:30ishAM-2AM for the last couple of weeks. Just have a hard time falling asleep. Combination of the warm weather/stress I’d wager.
Again, not blaming you since we’re pretty much in the same pickle right now concerning sleep and stress, apparently. I think the intended takeaway is this: if you don’t recover sufficiently, don’t expect your body to do well. There’s no need to get depressed over bad sessions when you know a piece of the puzzle is missing.
Ah, gotcha.
You’re right. No point stressing over things when I’m obviously not giving my body the best conditions.
Fri-7-25
Squat-
Body squats
45lb, 2x5
95/135/155/175/205lbx3
225/245lbx1
260lb, 2/1/1/1
I’m pretty sure the last rep was parallel, so a bit higher than normal.
… And now I see that I did 5lb more than I meant to. I thought I did 255lb last week. Not complaining. Just surprised that this didn’t feel any harder than the 250lb except the last rep.
Heh, maybe I oughta go for 270lb next week.
Front Squat-
45/65/95lbx3
125lb, 4x6
DB row-
70lbx5
95lb, 3x5
Sat-7-26
OHP-
45lb, 3x5
65lb/75/85/95lbx3
105lb, 3x5
Yay.
Chin-up
8/7/5
I wanted to get 8/7/6. Oh well.
Mon-7-28
Squat-
body squats
45lb, 2x5
95/115/135/155/175/195lbx3
215lb, 3x5
Didn’t do front squats because I had like 3 people behind me waiting for the rack and I didn’t want to waste people’s time with me doing what really amounts to an assistance lift.
DB row-
70lbx5
95lb, 3x5
DB protraction/retraction-
25lb, 3x10
No real pain in the pecs when I press the DB up. Just a little twinge. I can also do push-ups again with no pain but a little twinge as well.
Probably will give it another week or so rest before I do anything strenuous. Push-ups here and there probably.
Treadmill runs
8.0, 12 times.
This was much easier than I expected. Judo + 90%+rm squats? I dunno. Just surprised at how easily my body handled this. Previously every time I return to this after 3 or so weeks, it wrecks me.
That’s good. I can do simple conditioning things without it interfering with legs, and I really do need to restart these things.
Tues-7-29
OHP
45lb, 3x5
65/75/85/95lbx3
115lbx1
135lbx0
115lb, 2x1
85lb, 2x8, 5/6
The first 115lb just flew up. So much so that I decided to try 135lb for shits and giggles. Triceps just said “nope” when the bar got to about my nose/eyes.
Chin-up-
7/6/5/4/3/2=27 total.
Face-pull-
70lb, 5x10
Weds-7-30
Deadlift
135lb, 3x5
185/225/275lbx3
315/335lbx1
355lbx0
Squats
45lb, 2x5
95/135lbx3
155lbx1
185lb, 4x8.
I don’t want to imagine how a 20 rep squat feels if 4x8 with what is supposed to be my 70% of 1rm makes me feel like I’m going to faint.
DB row
70lb, 3x5
I got the cold.
Fuck you common cold.
Fri-8-1
Squat-
body squats
45lb, 3x5
95/115/135/155/185/205lbx3
225lbx1
245lb, 3/2/1
I had initially went in thinking that I wanted 3 reps on the first set, and anywhere from 2-3 reps on the remaining 2-3 sets that I planned. But I got rather discouraged after I saw how slowly the bar moved. If I was squatting in a rack with safety pins then I would have pushed it, but I defeated myself mentally because I wasn’t.
In other words… I convinced myself that I couldn’t get that 2nd reps on the third set. Which sucked. And then I convinced myself that I couldn’t do another single. Which sucked some more.
Front squat-
45lbx5
65/95lbx3
115lb, 8/8/5/5
Fatigue kicked me in the ass on the 2nd set, and so I didn’t bother doing all 8 reps on the last two sets. I think the cold I have isn’t quite gone yet.
DB row-
70lbx5
95lb, 3x5
These confirmed what I felt on the front squats. These felt really heavy.
Didn’t run because I thought it would be counterproductive.
Sat-8-2
OHP-
45lb, 3x5
65/75/85/95lbx3
115lb, 2/2/1/0
Chin-up-
3x5. ~2 seconds of dead-hang on each rep. I go into full extension with the chin-ups, but this is the first time I did actual dead-hangs with them. First set was easy. Next two sets felt much harder.
Bench-press-
45lbx10
65/95/115/135lbx3
Testing my chest to see whether I can bench again. Seems fine. I felt the tiny twinge of something stinging that I noted earlier when I do push-ups, but I’m tempted to say that’s more adhesion and scar tissue and whatnot breaking up more than any sign of anything bad.
I’ll probably do the bench-press as assistance work and see what happens for another week or two before I start going heavy again.
On a good note, the 135lb felt laughably easy. Heck, every single rep felt laughably easy. I only took like 30 seconds of rest between each set. It felt like that I could do that 3x5 with 135lb that felt real hard just a couple of months ago now with only 45 seconds of rest in between each set.
Shame on me for having such pathetically weak upper body strength.
Mon-8-4
Squat-
Body squats
45lb, 2x5
95/115/135/155/185/205lbx3
225lb, 3x5
High bar squat-
135lb, 4x8
Forgot my straps, so I did high-bar deep squats instead. There was no way I’m doing ~70% of my 1rm after the main squatting, so I just did 50% instead. Freaking hard mentally. Lower body was fine but my mind and core just kept asking “why are you doing this to yourself??”
DB row-
70lbx5
95lb, 3x5