I’m doing this log mainly just to keep track of my progress and to keep me focused as I am prepping for Cal state games in July.
“Anything worth doing is worth over doing, moderation is for cowards.”
Training from Monday and Yesterday.
Monday:
Foam Rolling/Stretching: 10 minutes
Med ball throw 3x5
All Bench sets super-setted with 8 pullups
Bench: 3x205
3x215
7x225
1x245
1x255
1x265
1x275
1x285
Bench with Slingshot: 8x225, 6x225,5x225,5x225,5x225
Military Press: 105x5x7
Dumbbell row: 100x5x10
Dips/Band pulldowns: 15 and 25x4
some bicep occlusion.
After that, my elbow tendinitis was pretty aggravated and decided to take Tuesday off. So I went in and did a variety of shoulder mobility, hip mobility, and lat work.
Yesterday’s Training:
Foam Rolling/Stretching: 10 minutes
Depth Jump: 3x5
Squat:
3x285
3x305
10x325
1x345
1x365
1x385 (Should have kept going up)
Pause Squat 5x4x285
Dynamic Rack Pull @ Mid Shin: 4x6x315
Split Squat: 4x12
HyperExtension/Ab Wheel: 15 and 10x4
Yesterday’s Training:
Foam Rolling/Stretching: 10 minutes
Med ball throw 3x5
Bench(All Super-setted with pull ups):
3x205
3x215
8x225
1x245
1x255
1x265
1x275
1x285 (Ass came off bench)
Bench with Slingshot(Changing Grips): 6x225, 4x225,4x225,5x225,5x225
Military Press: 105x3x7
Hammer Strength high row: 5x10
Dips/Band pulldowns: 12 and 25x3
some bicep occlusion.
Last two:
Foam Rolling/Stretching: 10 minutes
Depth Jump: 3x5
Squat:
3x285
3x305
11x325
1x345
1x365
1x385
Pause Squat 5x4x285
Double Pause Deadlift: 4x6x225
Split Squat: 4x12
HyperExtension/Pulldowns: 15 and 10x4
Foam Rolling/Stretching: 10 minutes
Med ball throw 3x5
Bench(All Super-setted with pull ups):
3x205
3x215
8x225
1x245
1x255
1x265
1x275
1x285
Put slingshot on:
1x285
1x295
1x305
Bench: 5x6x205
Military Press: 105x3x7
Kroc Rows: 85x10 90x10 95x10 100x10 120x20
Dips/Band pulldowns: 15 and 25x3
some bicep occlusion.
Yesterday’s Training:
Foam Rolling/Stretching: 10 minutes
Depth Jump: 3x5
Squat:
5x305
3x325
8x345
1x365
1x385
1x400
Pause Squat 5x3x305
Snatch Grip Dead: 4x6x225
Split Squat: 4x12
Hyper Extension: 4x10
Ab Pulldown: 4x10
Yesterday’s Training:
Foam Rolling/Stretching: 10 minutes
Med ball throw 3x5
Bench(All Super-setted with pull ups):
5x215
3x225
6x235
1x255
1x265
1x275
Bench with Slingshot: 5x235, 5x235,5x235,5x235,5x235
Military Press: 115x3x7
Seated Row: 12,12,10,8,6
Dips/Band pulldowns: 15 and 25x3
some bicep occlusion.
Yesterday’s Training:
Foam Rolling/Stretching: 10 minutes
Depth Jump: 3x5
Squat:
5x305
3x325
5x345
1x365
Squat 5x10x2255
Felt fried, only got 345 for 5, got pissed went home. ate ice cream.
Yesterday’s Training:
Foam Rolling/Stretching: 10 minutes
Med ball throw 3x5
Bench(All Super-setted with pull ups):
5x215
3x225
6x235
1x255
1x265
1x275 (Was probably good for 285, but my elbow was hurting like hell)
Bench with Slingshot 7x225, 6x225,5x225,5x225,5x225
Military Press(Super set with pull aparts and “no moneys”): 115x3x7
Dips/Band Pulldowns: 5x10,5x30ish
D-Pulley Lat Pulldown: 3x10 2x8
some bicep occlusion.
Decided to deload for the next few days, probably just going to go in a try to dial in my form on the squat and bench. I also want to work on my shoulder mobility and hip mobility. aka, being a puss for the next few days.
Went in yesterday for a deload…my first time in 4 years of training.
10 minutes on bike
20 minutes foam rolling, stretching, rogue banding, etc.
Bench all with no monies and with a controlled eccentric and 2 second pause.
135x5
155x5
185x3
205x2
225x1
235x1
245x1
255x1
265x1
5x10 paused pullups (2 second at top, 2 second at bottom) all with shoulder dislocation
4x10 dips all with banded facepulls
4x12 pushups all with hammer curls
10 minutes on bike
20 minutes foam rolling, stretching, rogue banding, etc.
Squat
135x5
185x5
225x3
275x2
315x1
345x1
355x1 (this felt heavy for some odd reason)
lunges 5x10
RDLs (just did some to stretch)
Seated ham curl 4x10
hypers 4x10
abs
hiked a mountain, cool shit.
Lost a good amount of weight over the past week, no lifting, lo carbing, being a bitch, etc. Decided to go back in start heavy again and implement a new eating strategy. I was a lot weaker than I thought I would be…but hopefully that will be short lived as my nervous system picks back up.
Summary
Deads:
365x8 (way too weak)
465x1 (decided not to try to go heavier)
Bench:
215x6 (way too weak)
265x1 (way too weak)
Still coming back from the week off plus the weight loss. I already feel stronger and more explosive, should be back to normal in a few sessions.
Squat:
315x6 345x1 (stopped, there was no need to go heavier) ss with isometic holds on hypers
Pauses 5x3 @ 275
speed pulls 8x2 @ 225
lunges
hypers
Bench:
215x8 255x1 missed 265…
Slingshot 225x7 225x5 225x3 225x6 225x5
military press 7x5 @ 95
behind the neck pulldowns x dips
biceps
Squat:
315x8 365x1
pauses 5x3 @ 275
double pause deads: 4x6 @ 275
lunges 3x15
hypers 3x12
abs 4x12
Bench:
215x8 265x1
slingshot 275x1 285x1 300x1
three different grip bench 4x6 @185
military press 7x5 @ 95
behind the neck pulldowns x dips
biceps
Dead
385x9 500x1
double pause deads 275 x4x6
squats 225x5x10
hamstring curls
abs
Bench:
225x6
275x1
5x5 205
Military Press 105x7x3
high row x dips
bi
Squat
335x6
385x1
pauses 305x5x3
double pause deads 275x4x6
lunges 4x12
bench
225x6
275x1
5x6 with slingshot @ 225
Military Press 105x7x3
high row x dips
bi