Weds-8-6
Deadlift-
135lb, 3x5
185/225/275lbx3
315lb, 5x1
Squat-
135lbx3
155lb, 2x3
185lb, 4x8
Took like 30 minutes in between the deadlift and squat waiting for people to finish. Helped a bit, but that last set of squat still hurt.
Thurs-8-7
OHP-
45lb, 3x5
65/75/85/95lbx3
115lb, 3x1
Tried for a double on the first set. Didn’t happen.
Chin-up-
3x5, 1-2 second dead-hangs.
Bench-
45lb, 8/6
65lbx5
95lb, 4x8
Taking it slowly and building back up.
Fri-8-8
Squat-
Body squats
45lb, 2x5
95/115/135/155/185/205lbx3
225lbx1
255lb, 3/2/1
The last rep of the 2nd set of 255lb was an epic grinder. The single was a grinder as well.
These were good. They felt easy on the mind and body.
Front squat-
45lbx5
65/95lbx3
115lb, 4x8
DB row-
70lbx5
95lb, 3x5
Treadmill runs
8.0, 12 times.
Sat-8-9
Gym was just PACKED today. So many people. Every single lifter who can lift respectable weight that comes around the time that I lift came today. First time that happened. The squat racks had 2-3 people waiting, the bench racks are in use; every available barbell is used for something.
Had to wait near damned 30 minutes just to be able to bench.
Bench-
45lb, 10/6/5
65lbx5
95/115/135lbx3
155lb, 3x2
No pain. Yay. Lost some strength, but not a whole lot.
Chin-up-
3x5, 1-2 second holds at the top and the bottom. Much easier to feel the back working this way.
And done because I didn’t want to wait another 30 minutes just to get a barbell for the OHP.
I really need to go to the gym earlier on Saturdays.
Mon-8-11
Squat-
Body squats
45lb, 2x5
95/115/135/155/175lbx3
205lb, 2x8, 6 (15-20 seconds later) 2.
These were real hard. I wanted 3x8, but I had about reached my limit at 6.
Every part of my core and lower body hurt by the end of this. Hours later and my back and legs still hurt and feel fatigued. I had initially planned on doing some light deadlifts afterward, but I decided not to.
DB row-
70lbx5
100lb, 3x5
Used 100lb instead of 95lb because I couldn’t find said 95lb anymore.
Treadmill runs-
8.0, 12 times.
These were hard too. The squats really beat me up.
Tues-8-12
OHP-
45lb, 3x5
65/75/85/95lbx3
105lb, 5x3
Chin-up-
3x5, 1-2 second holds at top and bottom.
Bench-
45lb, 3x5
65lbx5
95lbx3
105lb, 4x8
Face-pull-
70lb, 5x10
Thurs-8-14
Didn’t lift yesterday because I’ve noticed that trying to squat a lot of reps when I get shit sleep gives me migraines, and I wanted to get some work done that day.
I feel fine today.
Bench-press
45lb, 3x5
65/75/85/95/105/115lbx3
135lb, 3x5
Chin-up
3x5, pauses at top and bottom. Pauses got shorter and shorter as the sets went on.
OHP-
45/65lbx5
85lb, 8/6/5/4 (15 seconds later) 1
Clearly overestimated myself. It’s been a while since I did higher rep OHP in such a training day, and it showed. Time to build back up.
Fri-8-15
Squat-
body squats
45lb, 2x5
95/115/135/155/185/205lbx3
225/245lbx1
265lb, 2x1
I had wanted at least a double for the first set. But squats didn’t feel good and natural today. Maybe because I didn’t squat on Weds.
High-bar deep squat-
135lb, 4x8
The carry-over from “normal” (har) squats to deep squats is ridiculous.
DB row-
70lbx5
95lb, 3x5
Sat-8-16
Hurray for emptier gyms.
OHP-
45lb, 3x5
65/75/85/95lbx3
115lb, 3x2
Chin-up-
3x5, about a second pause at top and bottom.
Bench-
45lb, 3x5
65/95lbx3
110lb, 4x8
Face-pulls-
80lb, 5x10
Mon-8-18
Squat-
Body squats
45lb, 2x5
95/115/135/155/185lbx3
215lb, 3x6
DB row-
70lbx5
95lb, 3x5
Deadlift-
135lbx5
165lb, 4x8
Tues-8-19
Bench-
45lb, 3x5
65lbx5
85/95/105/115/125lbx3
140lb, 3x5
Chin-up-
6/6/5. Strict pauses at top and bottom.
OHP-
45/65lbx5
85lb, 4x6
Just the first part of the face-pull where you start pulling with the scapula. I don’t know what to call it.
50lb, 5x10
I do not mean this as a slight, but I’m not sure what you’re doing is working.
You battle recovery issues, quite frequently state how awful you feel in the gym… Yet you train full body six times/week. Your deadlift was 285x5 in January, now you’re lifting 315x1 - that’s not exactly an improvement. Your chin ups have gone from 5 to 6 over six months. Your overhead pressing strength isn’t phenomenal. That’s not a lot of bang for the buck you’re investing, timewise. Maybe training less would be a good idea?
Well, I sort of gave up on the deadlift. I really do not like the hex-plates when deadlifting. I can’t get my form right and my back feels it when I try to deadlift with hex-plates. That’s why I went with those TnG earlier.
But at this point I decided to just drop the deadlift as a serious exercise and focus most everything on the squat instead. As such, my upper back isn’t good with the deadlift anymore and my body isn’t quite used to the strain the deadlift places on me. Makes it harder to push myself with it, but I’m fine with that. I just continue deadlifting to a “reasonable” # once a week to ensure that my deadlift doesn’t completely go to crap.
As for chin-ups- I agree, I should be following more of a long-term plan than “switch to a different scheme every month or so”. I’m not even sure why I do it tbh. I just decide one day “let’s do something different” and I follow that for a while.
That being said, my chin-ups have gotten stronger. I know for a fact that I couldn’t do the dead-hang and the holds that I do now a month ago, for example.
As for the OHP- I agree. My upper body strength is incredibly bad.
I’ve come to the conclusion that full-body training, at least in the way I do it, isn’t useful for me atm. That’s why I switched over to an upper/lower split a month and half or so (I believe at the end of June/start of July). So far, I’ve actually been seeing improvements that I’ve never seen before with the OHP. The 115lb, let alone anything more than 3 rep with the 105lb, was just an impossible weight at the end of June. Last week I did 3x2 with 115lb (I intend to get at least a rep of 4-5 tomorrow) and 2 weeks or so ago I got 3x5 with the 105lb.
So clearly this is working, certainly working better than the full-body training I did earlier. Am I improving in the manner that I should be for proper strength growth? No, not really.
But I’ve done 3-4x a week training before. I just got fat and didn’t gain any strength at all. I would imagine things would be different now, but I got this notion in my head that training fewer days would be counterproductive for me. Besides, now I’m technically training upper body 3x a week and lower body 3x a week. Far better than both 6x a week =P
Oh, and nothing is a slight. Nothing is an insult. I really wouldn’t be insulted if you said that I’m an idiot/lots of other bad things honestly. It’s not like everything you said now is wrong.
Weds-8-20
Deadlift-
135lb, 3x5
185/225/275lbx3
315lbx1
High bar squat-
45lb, 2x5
95/135/155lbx3
185lb, 3x8, 1
That last set wasn’t going to happen.
DB row-
70lbx5
95lb, 3x5
Thurs-8-21
OHP-
45lb, 3x5
65/75/85/95lbx3
115lb, 2/2/2/0/2/0
=(
Chin-up-
3x6, pauses at top and bottom.
Bench-
45lb, 2x5
65/95lbx3
110lb, 4x8
Sat-8-23
Yesterday I went to the dentist early in the morning for fillings and then spent 4 hours or so afterwards unable to eat anything because the right side of my mouth didn’t work.
And so I missed my window of lifting time.
OHP-
45lb, 3x5
65/75/85/95lbx3
115lb, 3/2/3
Chin-up
3x6
Bench-
45lb, 5/7
65lb/95lbx5
115lb, 4x8
Mon-8-25
Today I attempted 3x5 with 235. Shouldn’t have been hard. But when I got to the actual work set, the 235lb felt like the heaviest thing in the world.
I only got 4 hours of sleep today (Just couldn’t seem to fall asleep), and so I attribute it to that.
Tues-8-26
Much better today, sorta.
OHP-
OHP-
45lb, 3x5
65/75/85/95lbx3
115lb, 3/3/0/0
Chin-up
3x6
Bench-
45lb, 5/7
65lb/95lbx5
120lb, 4x8
Weds-8-27
Deadlift
135lb, 3x5
185/225lbx3
275lb, 3x3
High bar, ATG squats
Body squats
45lb, 2x5
95lb/135lb/155lbx3
185lb, 8, 3x5
So, all those 4x8 squats with 185lb was meant to build up to this. I unfortunately forgot just how much of a difference that little extra bit makes. The work sets felt brutal.
Treadmill run-
as long as I can with 9.0 speed, 1 min rest in between. 6 times total.
2x20 sec, 1x18 sec, 1x16 sec, 2x13-14secish.
Thurs-8-28
OHP-
45lb, 3x5
65/75/85/95lbx3
105lb, 2x5, 4 (30 seconds later) 1 grinder of a rep.
Chin-up-
3x5 with dead-hang and pauses at the top.
Bench-
45lb, 2x5
65/95lbx3
125lb, 3x7, 5