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

Training Training Logs
461

11-23 deadlift wimpiness: Went to the gym i used to work at back home. Interesting how things change, they didn’t have the platform there when i left about 3 years ago.

Deads:1355,1355,2253,3151,4051,4551,495*1 hitched it up(vid).

skip to 1:10

Lat pulldowns:1010,1310,1610,208

db rows:10010,10010,130*15

Machine pullovers:12010,16010,20010,2454

Done, i need to take a good long look at what i am doing for deads. I’ve regressed on them but i’ve improved on squats, go figure. I think i need more accessory work for my back, and heavier at that. I think i need to do some speed work to work on that explosiveness again. I also need to start working more without straps and see if that helps my setup more as well. There are a couple of push/pull meets in the spring i want to do.

11-25 Shoulder training:

Seated db press:5015,5010,6510,7510,90*10

Side cable laterals:5*10

Rear machine laterals:4*12

Db shrugs:10015,12010,12010,12010

Done, shoulders felt pretty good. I am full of glycogen as well from all the eating over the past few days, joints almost always feel good with full glycogen stores and the water retention that comes with that and the sodium. Forgot how tough it is to force feed.

462

Squat deload:

Squats:13510,1355,2255,2755,315*5 walked out 495 I also played around with setting up reverse bands at the rec center. I could make it work, but it would be really stretched out. Not sure i want to risk a band blowout. It would also take off up to 100lbs from the top and quite a bit more at bottom.

Front squats:1355 arms out1355,back to regular2251,2251

Front squat holds:31510secs,31510secs

Superset of HS leg extensions:5010,7010,10010,10010

And HS leg curls:5010,5010,9010,9010

Superset of rollouts:3*3

And andy bolton inspired planks:3*15secs, will try to work up to longer times. Andy bolton planks are pretty much planks, except you tense everything as hard as you can, not just the core, but the legs, upper back, quads, calfs and etc.

Done, decent session. Going to be deloading all week in terms of weights.

463

Bench deload:

Bench:13510,1355,1555,1855

Incline db press:6510,7510,9510,1155

Floor press:13520,13510,2255,2255

Tate presses:4010,5010,65*5

Band pushdowns*50

Done, i am going to up my volume on bench day and push accessories hard. Pretty much the opposite of what i’ve been doing. Probably partly why bench has felt so heavy.

464

Deadlift deload:

Deads:1355,1355,2255,2755

Good mornings:13510,13510,225*5

Rack pulls(tibial tuberosity):1355,2255,315*5 Some dude that was doing decline db presses and dropping the dumbells after the set, came up to me after my last set and told me not to make so much noise and to turn down my own music so i can hear how loud it is. I definitely had an incredulous look on my face as a result. I will admit that i was letting there be little to no eccentric phase, but still. I am going to look at my schedule and see if there is another time that i can lift on wednsdays anyways as the gym has been getting crowded in the evenings.

Lat pulldowns:10010,15010,200*10

Makeshift glute ham raises on hyperextension:2*10 Felt weird, doesn’t quite have the same effect as the real thing, not even close.

Abwheel rollouts:3*5

Done, i am going to increase overrall workload. Oddly my back feels better with more work rather than less. Also less of a focus on accessory work wasn’t working too well, so time to try the opposite within reason.

465

Shoulder training:

Seated db presses:4010,5010,7010,958

Cable laterals using fat grips:4*12

Barbell curls using fat grips:6510,8510,85*10

Reverse curls using fat grips:3*10 using just the bar

Inbetween most of the sets of everything i did sets of 10-20 of band pullaparts. Probably altogether around 150 reps through.

Done, gotta admit i like the fat grips. They can be very useful for the exercises that i go for feel with. Might have to get myself a pair of them since a friend offered to let me use them for the day.

466

Squat training:Felt good overall, but felt a little off as well.

Squats:1355,1355,2255,2753, working sets added belt 3253,3753,added wraps4153,4651(vid), did a terrible job on the wraps today, as far as depth, i was close but not quite parallel.

465 squat skip to 1:05

I was going to take a few singles in my briefs, so i put 495 on there, and did a double, and i was a mile high. I got cold while putting them on and felt a little twinge in my already tight L scapula region, and stopped it there. Next time i do my raw work first i will strip the plates and build up to the weights i want to work at to warm back up. Glad i didn’t seriously hurt anything, just my body warning me to back off for the day.

Prowler pushing:250yards with 270lbs, and 150yards with 360 lbs(vid) Pulled it down and pushed it back just like the video.

Boring Prowler vid

Superset of rollouts:3*8

And bolton planks:3*20seconds

Done, stretched out and foam rolled. My left trap/scapula and triceps are all really tight right now. Going to poke, prod and foam roll those areas tonight.

467

Bench training:

Bench:bar10,1355,1355,1853,working sets 2153,2453,2753, 2951

Floor press:13510,18510,22510,2456

Dips:bw35

Rope extensions finisher 615 followed by overhead rope extensions15

Band pullaparts:*50ish reps in sets of ten in between the first couple sets of bench and dips.

done, the bastards that operate the gym opened the door by the bench because it was fogging up the gym windows. It’s fucking winter here and it is about 20 degrees outside. Not a very comfortable session, but kept moving to stay warm. /whining

468

Deadlift training:

Deads:1555,1553,2653 working sets3153,3653,4154(vid)

415 vid

Rack pulls:2653,3153,365*3

Good mornings:15510,15510 and one set with just my long mini bands for 15.

Done, was running a bit late, decided to workout before lab in the afternoon and slept in. So i didn’t get in as much as i wanted to.

469

Shoulder training:

Pin presses(approx chin height):bar15,955,955,1355,135*5 felt like shit so i stopped all presses

Db laterals:20104sets

Machine laterals:50154sets inbetween each set i did doubled band pullaparts *5 followed by single band *10 following each set

Barbell rows:13510,22510,2756, 13510

Hs preacher curls:2510,4510,7010,808

Db curls:4010,5010 dropped 25*15

Done, did alot of band pullaparts to start the workout and in between some of the sets outside what is listed and to finish. Shoulder overall has been feeling better, so i’m going to continue doing alot of pullaparts on shoulder day in place of other rear deltoid exercises.

470

Squat training:

Squats:1355,1355,2255,2753, working sets2955,3455,39510(vid, rep pr for sure, but some were embarrasingly high. I tried to really push squats today, probably only had one or two left in the tank on the peak set. walked out 4951, got heavy singles next week.

395 squats skip to 1:10

So most of my reps were high, obviously i need to do something about it. One thing i will do is video every squat set and if the majority of them are high i will do them over(including warmups). The second thing i am going to do is try to practice squats more, i think the best ways to do that is to do them as part of warmups, for my workouts, go light but for 10-15 reps and focus on depth. I will also do some box squats but not with focus for depth but to work on firing the hips hard at the bottom(they will be to depth or lower though).

Box squats:13535sets, focused on firing off the box using my glutes and hips and minimizing rocking.

Leg press:40010,60010,800*20

Superset of leg extensions:13010,13010,130*10

And lying leg curls:8010,8010,80*10 For both exercises focused on slow eccentric and explosive concentric.

Calf raises:20015,40015,40015,40015

Abwheel rollouts:3*10

Done stretched out and foam rolled my glutes, piriformis and quads/iliotibial tract(sp).

471

Bench night:

Warmed up with light squats with only the bar3*15 with pullaparts inbetween each set for 10-15reps

Bench:1355,1355,1855,2005,227.55(forgot one of the 2.5ers whoops),2609(vid,)

Incline bench:13510,13510,18510,2256

Floor Db press press:6515, 1008ish done with a good pause inbetween each rep using neutral grip.

Dips:1*5 elbow felt like shit, cut these here.

Superset of cable pushdowns:3*10 moderate weight

And band pushdowns neutral grip:3*10

More band pullaparts to finish

Done

472

Deadlift training:

Warmed up with squats with bar3*10

Deads:1555,1555,2655,working sets2955,3455,3957(vid)
Skip to 1:10

Block pulls about mid shin:2653,3552,445*2

Lat pulldowns:10010,16010,205*10

Mountain dog tbar rows:9010,11510,140*6

Glute ham raise:bw5,bw2.5(tweaked my L knee a little), bw*3 knee a little tweaked.

Done, stretched out and left. I had my last final of the semester today as well. Now i have more time to workout at optimal times and more frequently as well.

473

Shoulder accessories:

Seated Db presses:4015,4015,52.515,6515,75*12

Did sets of 15 of band pullaparts inbetween each set.

Cable side laterals:4*10

Barbell curls:6510,8510,125*6

Hammer curls:4010,508,60*8

More band pullaparts

Done, i can hardly wait for squats on sunday.

474

Squat training: Man it seemed like just about anything that could go wrong today did. Fuck it all i still did what i had planned and visualized to do, despite the fuckups.

Squats:1355,1355,2253,3153,working sets3455,3953,Next set was supposed to be 435 but i wanted to go for 505 so i split the difference 4551,5050,5050(both in same video for your amusement i guess, forgot to put one of the damn collars on for the first attempt(turn the volume up, you can hear my reaction), then my lower legs started to go numb on the second walkout),Walked around and rubbed the lower legs down to get blood flow back in them, 5051 i finally got this, i barely reached depth i think, either way it’s right about where it needs to be. I will still work at it by doing alot of squats throughout the week thrown in as warmups.

Walkout fuckup!

505 squat, skip to approx 55seconds

Giant set of leg extensions:100103sets went for feel and a slower tempo

with Adductors machine:100203sets

and Abductors machine:100203sets

Prowler:10 25yard trips, low handle down, high handle back with 270lbs

Done, I really like smelling salts. It’s damn tempting to use them more often. I think i will get some nose torque and get a pair of the z wraps from inzer to try out.

475

looking good man. one thing that I see, if you are going to be doing full meets, is to work on depth with squats. I had issues with depth, but finally said fuck it, and just let my muscles “go”. by that, I mean using a quicker descent. don’t overload your muscles like a bodybuilder. we are here to move the most weight possible.

your muscles don’t know what the fuck just happened until you are half way up. plus, you have safety bars there. if you go too low or too heavy, dump the bar, and see people running over. lol. something I picked up on while reading Chad Wesley Smith’s log on Elite.

keep up the good work, and bust your ass man. btw, what program you following? see you out on the platform.

476

[quote]koubanator wrote:
looking good man. one thing that I see, if you are going to be doing full meets, is to work on depth with squats. I had issues with depth, but finally said fuck it, and just let my muscles “go”. by that, I mean using a quicker descent. don’t overload your muscles like a bodybuilder. we are here to move the most weight possible.

your muscles don’t know what the fuck just happened until you are half way up. plus, you have safety bars there. if you go too low or too heavy, dump the bar, and see people running over. lol. something I picked up on while reading Chad Wesley Smith’s log on Elite.

keep up the good work, and bust your ass man. btw, what program you following? see you out on the platform.[/quote]

Thanks for stopping by Koub. Depth has always been my problem, i’ve always had to work on on it. If i let it slide for just a few weeks it takes double that to get back to where i was.

Koub i really like the science of a quicker eccentric phase, but with heavy weights it just doesn’t work for me because i tend to lose tighness in my upper body and fall forward. Which defeats the whole purpose of a quicker descent to get that natural rebound out of the hole. I have a more controlled eccentric phase to stay as tight as possible. I appreciate the advice though man.

I am doing the 5,3,1 for powerlifting for the big three with added singles on 3’s and 1’s week, and just doing my own accessory work for shoulders. Thinking about switching the deads and squats to one of coans peaking programs soon for the meets coming up in the spring. Still not sure which one i want to do, but most likely the missoula one because it’s closer.

477

Bench stuff:

Bench:bar10,13510,1355,1853,2053,working sets2305,2603,2901,315*0 I just don’t get it, i smoked the sets leading up to the 315 set, and 315 felt like a metric ton on my hands.

Maddog slingshot bench:22510,3153,365*2 I like this slingshot, could be fun to see what i can do with it.

Floor press:1355,1855,2255,2755, close grip 135*20 every rep was done with a pause on floor presses today.

Band Tricep extensions* alot

Done, everything felt pretty heavy today, probably because squats hit me pretty hard yesterday. I need to get my upper back stronger and not lose tightness on bench. I will continue to work on those areas and hit the accessories i’ve put in place hard.

478

Went to the underground gym today and did some random stuff. I have more time to train with school out so i’m going to try to get a couple of mini workouts in inbetween my regular workouts.

Variety of sled pulls, pushes and drags:about 5trips down and back, approximately 20yards one way about 135lbs

Variety of tire stikes with sledge and keg:5sets of 10 strikes

Did some foam rolling, band pullaparts, band pushdowns, and some kettlebell swings.

Finished with some rope crunches 4*10

479

Deadlift training:

Deads:1555,1553,2653,3153,working sets3455,3953,4351,4651(vid) I planned to do 485 today but 435 felt heavy made a smaller jump and 465 felt easier than the 435.

465 vid skip to about 45 seconds

Block pulls:2653,3552,4451,4950(lower back was fried by this point and i didn’t quite get this fully locked out)

Lat pulldowns:10010,16010,205*10,

Kayak rows:3sets with 85, went till it burned

Barbell rows:13510,22510,2258,13515

Done, no straps at all today. With a good bar i have no issues with grip. I am so ready for deload, i had a hard time getting focused today.

480

That pull looked awesome man. Fast and smooth. Get your ass to 600 already, lol

Solid work man, keep killing it (after a deload, haha)