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

Training Training Logs
701

Shoulder accessories:

Seat db press:4010,5010,6010,6010

Fat bar standing military press:955,955,95*5 Shoulders are still really stiff so i kept it lighter and each set got easier.

Single arm band presses:red long minis15,15 long monster minis12,12long light bands12,12 final burnout set light bands10,10,monster minis12,12 long red minis15,15

Chain rear laterals:chains10,chains10,chains+10s10, chains+20s10 did a set of pullaparts between each set. These were kindof fun, little awkward but fun.

Ez bar preacher curls using fat grips:bar20,4510,75*8

Fat barbell curls:bar10,6510,85*10

Super sets of pinwheel curls and db curls with fat grips:2510,2510 these first two weren’t a superset because i changed my mind and decided to superset, 4010,2510 5010,2510

Done, felt like a swolly monster and my neck is feeling better. Still stiff on R side but much better than last week.

Warning Rant So about a month ago one of my supervisors at the rec center asked what my availability was to work there over the summer. So i said monday afternoons as i always do, due to the fact that is my only “free” day from my other job and school. Sidenote, reason i keep the job there is for the small perks like a free locker and some things that i can get from equipment desk and the free membership over summer(they only offer a maximum of 10-15hours a week anyways). Well i thought since i was on campus, i would just get my shoulder workout there before work. So i go in there and my card didn’t work, so i talked to the new gal at the front desk and pointed to where my name is listed as an employee there. I asked her to get the manager, someone who has been there the whole time i have and knows me well.

So he gets up there and i said something like, “About a month ago the other manager asked for my availability and i gave it to him.” But the managers response was, “Well since you didn’t fill out this extra piece of paper, i didn’t activate your card.” I wanted to rage so bad right about there, but i was dumbstruck by the stupidity i was hearing. I was speechless, thinking how can he be this stupid. It was the icing on the cake, place has been going downhill for over a year now. I’m done with it, i put on my “you’re a dumbass” expression and went to my other gym that is fairly close by. /end rant

702

If I learned anything from the 3 years I worked at my recreation facility it’s that everyone is a moron.

I like you ranting though, it makes me feel better about my daily log rants, ha.

703

@spock, if you like the rants, then i may be more apt to share them more often.

Squat training:

Squats:1355,1355,2253,3153,4055 damn camera died no vid, 4055 vid) walkout 495*1

Dixie, Koub, what do you guys think? Anyone else feel free to chime in.

Front squat with hold:1353+15sec hold at end, 1353+15sec hold, 2251+10sec hold,2251+10sec hold, 315*15sec hold

Superset of leg extensions:10010,13010,16010,2058drop100*10

And lying leg curls:8010,10010,12010,1606drop80*10

Done, so the wide stance went fairly well. I will go with it and focus hard on staying tight and pushing the knees out harder.

I’ve been thinking about what i want to do for squats, and my goals are to increase my raw and equipped squat. So initially i thought about doing raw and then overload with some geared squats but that takes forever to change into my briefs, so i will instead overload with briefs first following the coan peaking schedule and then as a “back down” set(s) i will do the reps for raw work. Sounds good in my head and i will start that next week and see how it goes. Call it a crazy experiment, and i will just get some volume in on the other lifts and not go near failure but keep them fast and explosive and see where it takes me over the next 2 months. Main goal increase my squat.

704

Still looks kinda high to me

705

Put your briefs on, and go wider. Push the knees out, and sink it. Yeah, it hurts, hips are tight, etc, well stretch and make it work. Come on big dog.

706

Spar, Dixie, thanks guys. I will be in my briefs next week, and i will widen my stance and push down and back hard to attempt to reach depth.

707

Bench training:

Floor press:bar10,1355,1355,1855,2255,2453,275*3 Wasn’t fast but wasn’t a grinder either so i stopped here.

Close grip press:1355,1355,1855,2255,135*10

Flat Db press:6015,6015 R shoulder felt wonky so i scrapped a 3rd set

Superset of rope extensions followed by ez bar pushdowns 310 with band flys315 with each set.

some pullaparts, dislocates and foam rolling

done, i was dumb and stayed up till 7am watching syfy reruns, despite that my workout went pretty good considering lack of sleep. Surprisingly i feel no issues due to lack of sleep. I will do better tonight as its back to school tomorrow.

708

Deadlift training:

sumo pulls:1355,1353,2253,put briefs on2252,3152,4050(first one on vid, slipped my hands, didn’t lock out),took briefs off 4051,4051(both on vid),315*3 Pulling in my briefs gives me a good pop off the floor, but i can’t get fully in the starting position or stay as tight as i would like. Also my L pointer finger gets caught on my briefs every single time. Blah blah blah, bottom line is it didn’t work out today.

Tire flips, *3 rounds total(probably about 5-6flips down and same back) with tire strikes in between with 10(five per side)

Done, didn’t get much sleep last night and felt like that was enough for today.

709

Shoulder accessories:

Fat bar military press:bar10,bar5,955,955,1155,1355,135*5 Took forever to get loose. Felt like my upper back was cranked as tight as could be.

Superset db laterals:4set *10 with embarrassing weights

With rear db laterals: same as db laterals except with slightly higher weights.

Standing band presses with set of pullaparts inbetween:red long minis2sets10, long light bands 2sets10 used the monster mini long band for the pullaparts

Db shrugs:2sets*15

Fat bar curls:bar10,6510,85*10

Pinwheel curls:3010,4010,50*10

Done, still on the runaway not enough sleep train. Hopefully i get my damn circadian rhythm changed quickly. But i’m done with class till next week so that will help. Also pvc pipe>foam roller. Finally experienced that first hand.

710

Be more patient with the gear. Sit into it for you can get parallel. I know you want to get more torque in the hips as Smelly suggests, but if the mobility isn’t there, then there is no point if you bomb out in squats due to depth. I’d rather hit depth, and bomb out for not getting the weight back up. Unless you want to join the SPF. Just my two cents.

711

Squat training:

1355close,5wide, 1355wide, 5close, put briefs on 1355, 2255,3153,4053,all were wide up to this point4552 fist one wide, i stopped going wide stance here because i wasn’t getting anywhere near depth with these briefs, even pushing knees out as hard as i can it still pulled inward and hard even on the lighter sets. Besides that, i am very unsteady and uncomfortable going wide, so then i went to a more moderate stance and had much more success getting closer to depth, 4855 vid from behind, 4855 vid from side, took briefs off 4055, 405*4 Depth in the first set was good on a few reps, missed a few, second set i was definitely not all the way down on most of them.

Dixie and Kouba, i appreciate your help, but the wide stance had more negatives then positives. But a moderate wide stance i think will work best in the briefs and raw.

455 set

485 sets

405 sets

Front squat holds:22515secs,31510secs,405*10secs beltless

Superset of leg press:40015,40015,400*15

And seated HS leg curls:4515,9015,90*15

Done, foam rolled and stretched out my trashed hips.

712

Bench training:

bench raw:bar10,bar10,955,1355,1355,1853,2253,2752 Felt heavy as FU, so decided not to push it any higher

speed work with slingshot:2253,2253,225*3

Incline Db press:5510,7510,95*10

Lying tricep extension close grip combo:7510,10 7510,10 75*10,10

Rope extension band pushdown superset:510,510,5*10 set of 10for the pushdowns

pullaparts, band flys 3 supersets for 10 apiece

foam rolling and etc

Done, felt pretty dang tired and bench felt really heavy today. Combination of squats yesterday and not enough food. Will fix that.

713

Deadlift training:

Deads:1355,1355,1355,2253 added bands2253,3151,3651 strained something in my left trap, didn’t use the bands for the rest of the way. 4151,4151,4151 Got the last 2 sets of video. Interesting how easy it looks on video, but felt really hard doing it.

- YouTube
Stiffleg deads against bands:2255,2255

Db rows:6510,8510,100*10

Cable rows:3*10

Did some band traction on hips and back, also rolled on the pvc pipe and the strained trap appeared to go away. I need a strong piece of pvc pipe for home usage as well because it does a better job of diggin into the muscle. Hips feel better everytime i use it, whereas its hit and miss with regular foam rollers.

714

Shoulder and accessory training:

Standing military press with fat bar:bar5,955,1155,1355,155*5

Kettlebell clean and press:355,5,50ish5,5,70*5,5

Side cable laterals:3010,3010,30*10 did some pullaparts between each set

Barbell shrugs:13510,22510,225*10 also did pullaparts between sets

Preacher ez bar curls:7510,7510,75*10

Reverse grip fat bar curls:bar10,bar10,bar*10

More pullaparts, some dislocates, and pvc pipe rolling.

Done, i now know that bsn pre-workout supplements no-explode and hyper fx make me hyper explode anally. Just sayin. Wasn’t sure if i could trust a fart today, then i remembered what Donnie Thompson had to say about trusting farts and well i made it out okay. lol

715

Squat training:

Squats:1355,1355 put briefs on1355,2255,3153,4053,4551,4951,5155,5155(last two sets on vid) took briefs off 4255,4255, felt a little odd this week, probably because i was fatiqued by then but it felt like i was hitting bottom for depth but was again inconsistent in getting there. I was decently close on the 515 sets except for a few where i lost a little tightness and almost bit the dust.

515sets

425sets

Front Squat holds:22520 secs, 31510secs, 405*10secs, will increase time on the 405 for a few weeks before i increase weight.

Stairmill:6minutes, decided i will experiment and do this for the cardio and to get more glute work instead of accessory work. I will work on increasing time to about 15-20minutes then increase intensity. After squats this was kinda hard. I will try to add more posterior work on deadlift day and see how this goes.

Done, today went okay, still have trouble finding depth on the raw work, but getting pretty close with the briefs. Got 535 with briefs and 445ish without next week. Should be interesting.

716

Bench training:

Speed bench against minis:bar10,closegrip bar10 added bands reg5,cg5,135+bands reg3,3,3,Closegrip135+bands3,3,3 Felt good, haven’t done this in awhile.

Incline bench:1358,1358,1858,1858

DB flys:3012,4012,50*12 Did pullaparts inbetween 15reps each, these are harder on my shoulders than band flys, but felt good overall to do these.

Overhead db extensions:6510,8510,105*15 Did pullaparts inbetween here as well 15 reps

Lying Db Jm press:3010,408,40*8 Did more pullaparts between each set 10 reps this time

Rope pressdowns:3*15, also did sets of 15 band flys between each set.

Done, felt good to get a little more volume than normal. I think i will try variations of speed work for a few weeks in waves and see how it goes.

717

Deadlift training:

Warmup spent 20-30 minutes loosening up, muscles in my legs and shoulders were effing tight.

Deads:1355,1355 added red minis1353,2252,2252,2252,225*2 Felt terrible, so i made it more of a speed day.

Superset of Glute ham raise:bw5,bw5,bw*5

And db rows:8010,13010,130*10 Did these in a deadstop fashion.

some band traction stuff, pvc pipe rolling and i got into my pecs with it too, felt cussing out the pipe as a result.

Done, not too much done today, but did work and my shoulder feels better now then it did earlier today.

718

Shoulder and accessory training:

Warmup consisted of some db lunges, pvc pipe rolling, softball tissue manipulation, pullaparts, band presses and some dislocates.

Fat bar shoulder presses:bar5,955, added long light bands95+lb5,95+llb5, put the long red minis 95+rm5,95+rm5 put teh light band on top of the minis95+llb+rm5,95+llb+rm10 I like this, i will do more standing presses against bands. I also did a couple of sets of pullaparts between sets, just on the first couple sets.

Giant set of side cable laterals, face pulls and pullaparts:4sets each, 10,10,10 for each set

Db preacher curls:2010,3010,408,258

Pinwheel curls:4010,5010,6010, 2510

Reverse grip fat bar curls:bar10,bar10,bar*10

Done, i had a pretty good session today. Felt better, presses felt decent with minimal shoulder irritation. PS, space is fascinating and a total mindfuck at the same time. I get a sense of being freaked out and curiosity at the same time.

719

Space, like planets and shit??

Trusting your farts means just letting them do their own thing??

720

[quote]Spock81 wrote:
Space, like planets and shit??

Trusting your farts means just letting them do their own thing??[/quote]

Haha, well donnie thompson joked an interview about one of his friends or mentors mentioned something along the lines of “never trust a fart and never waste a hardon.” Just thought it comical to remember that little gem last week.

Yeah, space is mindblowing. Just trying to comprehend the complexties that make our galaxy, let alone what might be in the other galaxies. Then you try to comprehend the sheer size and the distances involved.

Anyways check out this link, found it pretty neat.

http://htwins.net/scale2/