Fri-
Squat-
95/115/135/155/175/195/215x3
235- 3/3/2/2/1/1
Went in wanting to 3x3 if possible. Bar speed dropped a lot on the third set, but my legs felt fine. So I decided to do 12 reps in as few sets as I can instead. None of the reps were remotely close to becoming grinders, it just took a while to get out of the hole. So I figure I just need to wait for my legs to grow more muscles?
OHP-
85lb, 3x5
DB row-
85lb, 3x5
Looks like some good work going on in here. I’m not surprised that your squats were a tad harder than you expected - a couple weeks of squatting and/or deadlifting every day will take a toll eventually!
You post a lot of good advice, wanted to take a look at your log. Cheers!
Thank you for the kind words =D
Yes, I will probably have to have a deload week or some sort eventually. But so far the body does well so long as I actually go to sleep on time instead of sleeping late.
Ah yes…file that under the old “obvious advice I should have learned sooner” thread. Quality sleep definitely enhanced recovery, no doubt about it 
Yup. I’ve found that going to bed sometime between 11 and 12 (ideally before 11:30 for some reason) is just the best for me. Just hard to follow because of old (bad) habits.
Sat-
TnG deadlift- 245lb, 3x5
Grip, ever the enemy, is weakening near the end of each set.
Hang power clean- 65lb, 6x3
Just did a bunch to work on form and explosiveness.
Superset of BB bench (125lb) and chin-ups.
5x5 on the BB bench and chin-ups.
Realized that I forgot to wear my running shoes, so I couldn’t do the treadmill runs. The shoe I normally wear sucks balls for running.
Mon-4-21 (Heh, I forgot to date the last couple ones)
Squat- 95/115/135/155/175x3
205, 5x5
90 second rest periods. Gonna try to shave this down to 60 second rest periods over the next couple of weeks, then move onto 215.
OHP-
75, 5x5
So, I noticed that my left shoulder is higher than my right when I do OHP. I never noticed it because my hands got in the way, but with the wider grip I can clearly see it.
I probably should go see a PT to see what’s up with my left shoulder/scapula. I’m pretty sure it’s the entire reason why my OHP is stalled, and why my bench feels weird.
DB row-
85, 3x5
DB protraction/retraction-
20, 3x12
Tues-4-22
TnG deadlift - 185, 5x5. 30 second rest periods.
Superset of BB bench (125lb) and chin-ups.
5x5 on the BB bench and chin-ups.
Previously did 90 second rest. Started doing 60 second rest today. Ya, much more challenging now.
Face pull- 60lb, 5x10
Been reading your log for a few days now (catching up on it from page 1, I know there is only 4 pages, but was trying to make sense of it.)
Anyways nice log you got going and keep up the good work.
Got a few questions I think, but will post later. Bed time now.
Stay strong
Thank you!
As long as the questions aren’t about programming (because I don’t really have a program outside of alternating between squat/ohp/db row and deadlift/bench/chin-ups and doing runs ideally 2x a week), I’d be happy to try to answer them.
Weds-
Squat-
95/115/135/155/165/185/205x3
225, 4x3, 1, 2
The fourth set sucked. I should have stopped there, but the thought of not doing 5x3 for two weeks in a row pissed me off so I went again. Something got messed up on the fifth set attempt, so I had to take a small breather and do the remaining two reps afterwards.
I think doing 5x5 on Monday is a bad idea. Squats on Weds sucked for the last two weeks, and I think I’m not recovering enough from Monday. I dunno, we’ll see what happens next week.
OHP-
85, 3x5
Superset of DB row and DB curls-
85, 3x5 for row
20, 5x5 for curls.
Thurs-
TnG deadlift -
245lb, 3x5
Superset of BB bench (135lb) and chin-ups.
3x5 on the BB bench and 5x5 on chin-ups.
No bicep pain. Yay.
Fri-
Squat-
95/115/135/155/175/195/215lbx3
235- 2/1
Legs had nothing in them today. Weight felt really heavy on the legs and the reps were slow.
OHP-
95lb, 3x5
DB row-
85lb, 3x5
Sat-
Deadlift-
225/245/265/275/295x3
315- 9 singles with as short a break in between as possible.
Didn’t bring chalk so I had to conserve grip.
Superset of BB bench (135lb) and chin-ups.
5/5/5/5/4 on the BB bench and 6/6/5/5/4 on chin-ups.
Couldn’t run today because all the treadmills were taken and I no longer wanted to wait after 10 minutes.
Mon-4-28
Squat-
95lb/105/115/125/135lbx5
Decided to do a deload week of sorts for the lower body stuff after the rather abysmal effort last week.
OHP-
95lb, 3x5
Superset of DB row (85lb) and DB OHP (30lb).
3x5 on the DB row, 5x5 on the OHP.
DB protraction/retraction- 20lb, 3x12
[quote]magick wrote:
Thank you!
As long as the questions aren’t about programming (because I don’t really have a program outside of alternating between squat/ohp/db row and deadlift/bench/chin-ups and doing runs ideally 2x a week), I’d be happy to try to answer them.
[/quote]
Okay no questions training then.
[quote]magick wrote:
I love carb days, especially when I’m eating fried rice from my favorite Chinese restaurant ever.[/quote]
Where is that located?
You see I’m a fat fuck and eat out a lot as in all the time except for hot pockets.
In case you think I’m blasting you, I’m not. I really am curious to go get some food from the Chinese place since it is in the bay area, where are you located east bay, peninsula, south?
Stay Strong
[quote]young n wrote:
Okay no questions training then.[/quote]
That was meant to be a bit of a joke, and to just write out what my training program is since I assumed that’s what the question would be about. Anyone’s more than welcome to critique it.
[quote]young n wrote:
Where is that located?
You see I’m a fat fuck and eat out a lot as in all the time except for hot pockets.
In case you think I’m blasting you, I’m not. I really am curious to go get some food from the Chinese place since it is in the bay area, where are you located east bay, peninsula, south?[/quote]
It’s Chef Chu’s at Los Altos.
Pretty famous place, you’ve probably heard of it at least once.
Tues-4-29
Deadlift- 135lb, 3x5
Superset of BB bench (135lb) and chin-ups.
5x5 on the BB bench and 5x5 on chin-ups.
I am quite pleased with the sudden gain in bench strength since I got over this bicep crap. Maybe I might be able to surpass that 185x5 goal I have this year after all.
Face-pull-
60lb, 5x10.
[quote]magick wrote:
[quote]young n wrote:
Okay no questions training then.[/quote]
That was meant to be a bit of a joke, and to just write out what my training program is since I assumed that’s what the question would be about. Anyone’s more than welcome to critique it.
[quote]young n wrote:
Where is that located?
You see I’m a fat fuck and eat out a lot as in all the time except for hot pockets.
In case you think I’m blasting you, I’m not. I really am curious to go get some food from the Chinese place since it is in the bay area, where are you located east bay, peninsula, south?[/quote]
It’s Chef Chu’s at Los Altos.
Pretty famous place, you’ve probably heard of it at least once.[/quote]
Thanks
I’ll check it out.
[quote]magick wrote:
OHP
I’m pretty sure it’s the entire reason why my OHP is stalled
[/quote]
I see you don’t have any specific core work, any reasons?
It is common for the standing press to be one of the first movements to stall on the core lifts. And before I make other suggestions can I ask how tight you are when your pressing? How much tension do you build up? How much do you brace your core? Are feet staggered? If you want you could post a video.
[quote]magick wrote:
OHP-
75, 5x5
So, I noticed that my left shoulder is higher than my right when I do OHP. I never noticed it because my hands got in the way, but with the wider grip I can clearly see it.[/quote]
Is the left shoulder only higher when you your pressing? standing press? bench press?(have someone look at you when you bench, or are you able to tell that your left and right shoulders are asymmetrical while benching?)
Or is it higher in everyday life activities as well.
If you have a mirror at the gym, I want you to do a few reps of alternating lunges with your arms overhead and shrug up at the top when you go down into the lunge, make sure you take 5 seconds going down and 5 coming up, just don’t throw your foot forward when stepping forward, do it slow controlled manner.
If you could post a video of that that would be great, if not possible I want you to look for any “swaying” from side to side. When you shrug up how are your arms/hands, do they turn/rotate, one go higher than the other? Do they both go up the same height on both sides when you switch legs?
Me sure you keep your chin tucked/packed when doing this, no forward head posture.
[quote]magick wrote:
I probably should go see a PT to see what’s up with my left shoulder/scapula. I’m pretty sure it’s the entire reason why my OHP is stalled, and why my bench feels weird.
DB row-
85, 3x5
DB protraction/retraction-
20, 3x12[/quote]
I’m pretty horrible at giving advice over the internet, but have you noticed any differences from side to side?
Do a 1 arm row a light weight maybe a 50lber (so no jerking, slow controlled reps; 5 seconds up, 3 second hold, 5 seconds down) and tell me the relationship of your thora-scapular region and your gleno-humeral joint when doing the row.
Can I ask as to why you have protraction and retractions in your program?
Sorry if this seems like I’m throwing you under the bus, or putting you down in some way. If you don’t want to do any of this crap its cool and I understand.
Stay Strong brother