Never Strong Enough.............

Training Training Logs
441

Leg accessories:

Squats:13510,13510,22510,22510 These felt light, but my R hip/glute/upper hamstring attachment area felt like complete shit.

Leg press:20010,40010,60010,80020 Same as the squats, felt light, but felt like crap.

Leg extensions:11010,15010,19010,25010

Leg curls:6510,9510,12510,14010 These felt pretty good, normally with my glute the way it is, they suck.

Superset of makeshift reverse hypers:4*12 with just bodyweight

And light stiff leg deadlifts:4*10 with 95lbs did these purely for the stretch of the hamstrings

Done, felt okay overall despite the glute shit. Stretched and foam rolled for 30 minutes and temporarily felt better, but glute is really uncomfortable now. We’ll see how i feel tomorrow.

442

Bench night:

Bench:bar10,bar10,13510,1355,2255,2751 added slingshot31523sets, raw 225*5

Incline db press:6510,7510,85*10

100 total reps spread through multiple sets of band pullaparts thoughout workout, and other rotator cuff stuff with bands.

Done, everything felt like gravity was triple what it normally was. Just an overall off night, and a sign that it is time for a deload for bench. Good news is my r glute issue feels much better today though.

443

Back training: I’m going to move deads to back days and depending on how busy it is at the rec center i will keep them there for the time being.

Deads:1553,1553,2653,2653 Went light, back felt pretty good. I am going to try resetting every rep and see how it goes. I also focused on getting as tight as i possibly could for every rep.

Makeshift reverse hypers:4*12

Db rows:6010,11010,160*20

Pulldowns:10010,13010,17510,20510

Barbell curls:9510,8510,10510 drop8510 drop65*20

Done

444

[quote]Heracles_rocks wrote:
I am going to try resetting every rep and see how it goes. I also focused on getting as tight as i possibly could for every rep.
[/quote]
I have a feeling this is going to be key in keeping ‘dat ass’ uninjured and PR’s being smashed.

445

[quote]inkaddict wrote:

[quote]Heracles_rocks wrote:
I am going to try resetting every rep and see how it goes. I also focused on getting as tight as i possibly could for every rep.
[/quote]
I have a feeling this is going to be key in keeping ‘dat ass’ uninjured and PR’s being smashed. [/quote]

I hope so!

Especially getting as tight as possible. I was not focused on getting as tight as possible, which is probably part of my issues. I am ashamed to admit, but i also let my rehab stuff like stretching and foam rolling fall to absolute minimal amounts. I have since refocused post workout periods for solid lengthly stretching and foam rolling. Reverse hypers seem to have helped tremendously as well, even though its only BW.

446

So my back is better. I think if i keep up the rehab type stuff and stretching up i’ll be good. So i am going to start up 3,5,1 for powerlifting starting today. Since i am due for a deload for bench i thought i would start out with the deload week to ease my way back to heavy weights. My training maxes for raw work, are 500 for squat, 335 bench, and 515 for deads, as well as 215 for military press. Take 90% of those and 450 for squats, 300, and 450 for deads, and round down a bit for military to 190. I will base my working sets on those. I may not be exact for this deload week, due to working back up and etc, but next week i will stick to those pretty closely. I will run it for 2-3 cycles and retest my max then.

Squat training deload:

Squats:13510,1355,working sets 2255,2755,3155 Walkout 4151

Front squats:1355,1855,225*2

Front squat holds:31515secs, 36510secs

Hamsting curls:8510,11010,14010,17010 I don’t think the numbers actually reflect how much it actually weighs, i think it’s a bit lighter.

Superset of reverse hypers:4*10

And Stiffleg deads with raised heels: 4sets*10 with 135lbs

Done, then spent 20 minutes stretching and foam rolling. I am also going to start incorporating more of a warmup including getting my heart rate going a little more, with some exercise specific dynamic warmups with some foam rolling of the hips and back.

447

Bench deload: didn’t do exact deload poundages, but they were all easy.

Bench:bar10,955,1355,1855,2255

Tricep pushdowns:4*10

Overhead rope extensions:3*10

lots of band pullaparts, and band rotator cuff stuff.

Done, simple in and out.

448

Deadlift deload:

Deads:1555,1555,2655,3155 did deload and reset on every rep on the last set.

Db rows:7010,10010,10010,10010,120*15

Superset of lat pulldowns:11510,16010,205*8

And kayak rows:7015,11510,115*8

Single arm cable preacher curls:2010,3010,306 drop 208

Makeshift reverse hypers:4*10

foam rolled, stretched lower body and back.

done, can’t wait until next week to start pulling heavy again.

449

Military press deload:

Military press:bar10,955,955,1155

Side cable laterals:4*10

Prowler pushin:25yards for 5 trips with 270lbs

Throughout the workout i did between 150-200 band pullaparts. I also did alot of rotator cuff work. Shoulders feel pretty good right now. Today was more of a recovery/get blood flowing type of day. Shoulders were really tight and upper back was full of knots.

450

Squat training:I had a fucking headache, so i didn’t push it too much. I just did the main stuff and some light accessory work.

Squats:13510,1355,2253, working sets 3153, took a shit and then put on my belt 3653 added knee wraps 4057(vid tied pr, but depth was probably questionable) 4551 Some of them were probably high, i know, Don’t really care right now. For the first set i left a few in the tank, also i kept getting on my toes so i cut it after 7 reps. For the single, that was the fastest i’ve ever squatted that weight with regards to raw dogging it.

405 skip to 1:20

455 skip to 45 seconds

Superset of makeshift reverse hypers:4*10

And heels elevated stiffleg deadlifts: 4*10 with 135 lbs

Done, decent day headache nonwithstanding. With that said i’ve got to figure out this depth thing, without someone to tell me where to stop and go up, i do tend to cut it short easily. I will continue to work on this, and probably take video from the side next time to get a more accurate view of where i am depth wise.

451

Holy shit man, the 455 was like a damn warmup rep. Nice work.

For the depth thing, try getting a bench or something set up for you to just squat to/touch/go with. Not “box squats” but just something where your ass hits it at a point below parallel. If the benches are too high, just grab some more plates and make a stack of them from the floor and try that. You’ve got the strength man, it’s just the depth needs to be a little deeper. Maybe try widening your stance/pointing your toes more outward to allow more room in your hips for your ass to sink down, if that makes sense.

You’ll get it figured out man, you’re a beast.

LWI

452

Thanks Ink, at some point i might throw in some box squats to reaffirm the sitting back on the squats and to get some hip work in.

Bench training:

Bench:bar5,bar5,955,1355,1855,working sets2053,2453,2755

4board equivalent press:2055,2455,295*5

Done, so a couple of guys from school asked to train with me on bench day. I am in a position to help them out and teach them and etc because they are pretty new to powerlifting. Well they were 20 minutes late, so things were way off today, did alot more teaching/coaching than training. I bluntly told them if they want to workout with me they need to be on time. As a result i didn’t get all the stuff in, no singles after the working sets, and not alot of accessory work, shoulder is still a little off as well. So we shall see how it goes.

453

Deadlift training:

Deads:1355,1355,2253 working sets3153,3653,4059(vid, rep pr, did have a few left in the tank), 4551,4751(vid)

405 skip to 1:30

455 skip to 1:15

Hs pulldowns:1pps10,2pps10*3sets

Lat pulldowns:10010,15010*3sets

Hammer curls:3510,4510,55*10

Hyperextentions:bw103sets

Done, first time pulling heavy in over a month, and it went fairly smooth.

454

Damn dude, locked it out and then walked it into the rack.

LIKE A BOSS!

Nice work, now hurry up and hit 600 so you can win that thread!

455

Thanks ink, i just hate unloading the weights from the floor when my lower back is fried.

Shoulder training: I will not be using the format for shoulders. Instead i am going to go by feel most of the time and make it more of a rehab day for shoulders. I will do military press when my shoulders feel good though.

Seated db shoulder press:4020,4020,5010,6010,7010,8010

Side cable laterals:4*10

Lots of rotator cuff work and band pullaparts.

Done, r shoulder hurt a little, but only on a few reps on the presses.

456

Squat training:

Squats:13510,1355,2253, working sets 2955,3355,3859(vid, some were high, some were close imo) walkout 475*1

385 skip to 1:25

Leg curls:8010,12510,17010,2005 drop 95*10

Makeshift reverse hypers:4*10 Back feels good when i do these, i wish i could do these regularly on a real reverse hyper with added weight.

Done, decent day, no headache that’s always a win. Still need to work on getting lower. Might throw in a few sets of box squats after next week to reinforce where depth is. Finished with lots of stretching and felt good when done.

457

Bench training:

Bench:bar10,955,1355, working sets 1955,2255,2558(vid)

255 vid

close grip bench:13510,18510,185*10

Dips:3*5 with bodyweight

Rope extensions:3*10

Done, everything felt pretty good. The guys i was supposed to be working out with never showed or called me to let me know they weren’t going to show up. Meh, not surprised.

458

Deadlift training:

Deads:1355,1355,2255,working sets 2955,3355,3857(vid) absolutely terrible, everything felt heavy and i’ve had a near constant back pump for the last 3 days, that is amplified when standing for long periods. My stamina sucks, need to work on that as it’s obvious i run out of gas quickly when doing higher reps, especially for deads.

385 vid skip to 50 seconds or so.

Hs lat pulldowns:1pps15,2pps15,2pps15,3pps10,3pps*10

Lat pulldowns:10010,15010,17510,17510

Hs preacher curls:2520,4510,70*10

Prowler: 50yards*4 with 180lbs

Done, i can’t wait until next week and pull some heavy weights. Might be a little tricky getting deads done due to going home for thanksgiving, but i’ll probably just get a day pass somewhere.

459

Squat training:

Squats:13510,1355 added red long bands by attaching to bottom of squat rack, 1353,2253,2751, took bands off working sets 3355,3853, added knee wraps, 4251, 475*1(vid, i think it was really close) I fiddled around too much before the squat, bah thought i had that taken care of. Squats and my lower back felt really good today, but i do have some stiffness in my upper back and traps area.

475 vid skip to 1:35

Leg press:20015,60015*3sets

Glute ham raise:4*5 It’s been awhile since i’ve done these and they felt pretty good.

Makeshift reverse hypers:3*10

Done, pretty good day. I now know i have a pretty good settup for squats against bands if i want to do that. I’m liking how the program is going so far, i just need to be patient and give it another couple of solid months before i max.

460

Bench night:

Bench:bar10,13510,1355,working sets2255,2553,2851,315*1(vid, felt heavy, definitely not happy with this) over about 250 i tend to flare my elbows really easy most of the time despite specific focus on flexing the lats.

315 vid skip to 45secs

Slingshot:3551,3651

Incline db press:6510,8510,105*8

Dips:3*5

Rolling db extensions:3510,4010,40*10

Done