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

Training Training Logs
761

Shoulder and accessories training:

Warmed up with some band pressing and pullaparts

Bench:bar10,13510,135*10 Focus on form and exploding through my feet. Just trying to get more form work with bench.

Fat bar clean and press:1353,1553,175*3 I’m liking these, gotta make sure hand placement is better. In the video, the first two were good, but the last one, my R hand was quite a bit wider.

- YouTube

Jm press against chaings:25+chains10,75+chains10,75+chains10,75+chains10 Chains total about 25lbs

Ez bar curls with chains:7510,7510,75*10 Little off bottom but chains off ground throug most of lift.

Super set:

A lying ez bar front raises:forgot weights but around 50-60 for each set for 12 did 3sets

B Face pulls:6012,6012,70*12

Giant set:

A Side cable laterals:2012,3012,2012,2012

B Rope extensions:5012,6012,6012,6012

C Band pullaparts,(doubled10single10), doubled10 singled10, singled *20,singled *20

Done, had a great workout. Feel wrecked all over, hopefully i get to sleep before the sun comes out. Found out theres a buffalo wild wings here in town. Finally found myself a place to get some wings. Got some relatively mild parmesan and some honey bbq. They have a challenge to eat 12 of the blazin wings in 6 minutes. There is something about a challenge, no matter how stupid, that makes me want to do it. Not today, but if i decide to do it i might film it so i can make fun of myself crying.

762

Squat training: I stumbled today, literally.

Squats:13510,1355,2252,3151,4051,4551,5151,5651(Got it, but i stumbled, so it wouldn’t have counted at a meet, but i’m counting it as a PR. At the end, that is what i sound like when i attempt to contain my rage, but it escapes anyways.

Pause squats:315*3

Front squat holds:31520secs,40510ish secs, 405*10ish secs

Weighted planks:bw30secs,bw+5030secs,bw+125*30secs

Giant set:

A Leg curls:10010,10010,100*10

B Adductions:16020,16015,160*15

C Abductions:16015,16015,160*15

Leg extensions:145*30 Rest pause in ten rep increments

Done, well today went okay but i could’ve easily gotten hurt. As it was i strained something in my upper glute lower erector area on my L side on the set right before the final one(feels similar to the last time i hurt it but was out for a long time, so we’ll see). So i might forgo the last week and just do accessories and focus on hips and increasing the core work, and maybe throwing in some paused squats. But i will make a game time decision, if i feel fantastic the day before i will go for 6 plates. If i feel less than stellar i will hold off and work for 600 again sometime in the fall after i’ve had a go with a bench and deadlift cycle. Time to go play Sands of the coliseum till the sun comes back up.

763

Back accessory training:

Kayak rows:3sets of increasing weight, not sure on reps, went by feel.

Barbell rows:13512,18510,22510,2758

Pullups assisted with bands:3*2 Definitely not where i want to be with these. But i did not have much to grip onto the damn hands were rubber grips that slip.

Reverse grip pulldowns:13510,20010,250*8

Dumbell rows:1058,1058,105*8

Done, got a good pump on. Need to get back doing heavy rows again, they felt really heavy.

764

Bench training: Shoulder was tameable today.

Bench:bar10,bar10,13510,1355,2253,2453,275*3

Floor press:1355,1855,2251,2751,3151(would’ve gotten easily but spotter didn’t know that when i said i was going to pause for at least 5 seconds that it actually was 5 seconds, he grabbed the bar at bottom and i waived him off, then he grabbed again as i got towards top of lift) oh well, you live and learn, grabbed a different spotter because that one ran off somewhere else after saying he would spot again)FML, 3151(vid tied pr, but this time was for a pause, last time i did this was touch and go)

Close grip floor press with slanger:22510 felt like a pussy for stopping so i increased reps for each set, 22515,225*20. Pumptastic!

Db Tate presses:5010,6010,75*8

Did a few sets of band pushdowns for reps to basically feel the triceps contracting and to get more blood in the muscle.

Done, felt kinda tired and my neck/traps have that stiff achy soreness. But once my preworkout kicked in, and a few girls in those nice tight yoga pants walked by, i was ready to go. Got deads tomorrow, might try a few heavyish singles depending on how i feel. Probably going to take most of next week off from training, so i can visit my family and maybe do some camping or something at the lakes.

765

edit, oops must’ve quoted instead of editing earlier.

766

[quote]Heracles_rocks wrote:

[quote]xjusticex2013x wrote:
You should have said to your shoulder, “You WILL bench heavier raw. Then you have my permission to die.”[/quote]

LOL, good one, I like it! Took me a second, but i got it. First step is bench 400 raw, then i give myself permission to die. [/quote]

More like “When I bench 400 raw…then I have my permission to go single-ply.”

767

Deadlift training:

Deads:1355,1353,2253,3151,3151,4051,4551(vid),3152,3152,3152,315*2 All done beltless and double overhand and where i couldn’t grip it that way, i used straps.

Makeshift reverse hypers:3*10

Pullthroughs with Monster bands:3*15

done, got some good work in with deads. Just wanted to work up to an okay single then work on speed. Will start progressive overload to shoot for 550+ in a couple of weeks. Probably will move deads to sunday to do light squats then my deadlifts. Later in the week will be accessories with block pulls. Thats the plan for now.

768

[quote]xjusticex2013x wrote:

[quote]Heracles_rocks wrote:

[quote]xjusticex2013x wrote:
You should have said to your shoulder, “You WILL bench heavier raw. Then you have my permission to die.”[/quote]

LOL, good one, I like it! Took me a second, but i got it. First step is bench 400 raw, then i give myself permission to die. [/quote]

More like “When I bench 400 raw…then I have my permission to go single-ply.”[/quote]

Touche, don’t want to die at least till after i get 500+ single ply. Hopefully i can find a crew or some other geared people to work with. Otherwise it wouldn’t work very well.

769

Shoulder training and accessories:

Fat bar bench:bar10,bar10,13510,13510,185*10

Bunch of band pressing and band pullaparts, did 4 supersets: Band pressing to 10 reps per arm, then pullaparts, worked up through the light bands for presses, but stayed with reds for the pullaparts.

Superset:

A Reverse grip Ez bar pushdowns:3*10

B Cable side laterals:3*10

Superset:

A Ez bar curls:3*10

B Face pulls:3*10

Done, i reaggravated my achy neck/trap muscle and didn’t want to push it too much to make it so i couldn’t do anything at all. Weights were moderate, just enough to feel like some work was done, but not enough that i had to strain to get them in. I might do a full body type session on sunday if i’m up to it, but i might not do anything either. More than likely over the next few days i will feel like doing something though. Just got done eating a bunch of wings and at least a pound of southern potato salad and a quart of milk. Glorious, just glorious.

770

Light Full body deload:

Box squats:13510,1355 to lower box,1355, to parallel 1355, went to parallel for the remaining sets, 2255,2255

Rack pulls just below knees:1355,2255,3155,3155 All were double overhand except the last 3 on the last set.

Close grip floor press:bar10,bar10,1355,1355,1855,1855

Superset:

A lat pulldowns:10010,12510,15010,17510

B Standing military press:955,1155,1355,1555

Done, will be deloading the rest of the week. Probably do some swimming and maybe some stretching and light prehab stuff, but no workouts till at least end of week.

771

Light Fullbody deload:

Box squats:bar5,1355,1355,2255,225*5

Rack pulls:1355,2255,3155,3155

Floor press:bar10,(CG)10,1355,1855,225*5

CG floor press:1855,1855

Clean and then presses:955,1155,1355,1355

Lat pulldown:10015,15010,20010 drop 10010

Done, had a fun little trip. Went to a few lakes and did some floating. Did a little snorkeling(nothing like the fear of drowning and force of will to clash when diving whilst having a hard time breathing due to not being used to breathing through mouthpiece in a long time.) Now my ears are plugged up good, just hope its a little wax buildup and not swimmers ear or an ear infection. I’ve definitely watched too many good scifi flicks of monsters from the deep. I always think there is something lurking just out of sight… Doesn’t help when its dark water and i can’t see much farther than a few feet around me

772

Squats and deads training:

Box squats against greens:bar5,1355,1355,2252,225*2 (vid of last 2 sets)

Deads:1353,2252,2751,32511,325*10(Vid) Miscounted on the first set, but made sure to get the reps.

Pullthroughs against monster bands:3*15

Some foam rolling, and stretching and etc.

Done, so here commences the start of my bench and deadlift focus. If all goes well, i will end up with PRS for bench and deads.

Will look like this:

Sunday:Squats and deads. Squats will be somewhat lighter, but i will periodize that and work up to something in the 85-90% range once a month to try to maintain, but will focus on stuff i hate doing because i need to get better at them, namely box squats for the focus on hips.

Monday: Bench and bench accesories. Definitely lots of triceps work, thinking about doing mini cycles of floor presses and slanger work, but i want to hit a close grip variation of some sort every single time, probably will use close grip bench with bench like i did on my last bench cycle, except pick a third exercise to really hammer that mid to lockout range.

Tuesday: I’m thinking about throwing in shoulders here with some biceps accessories.

Wednesday: I will probably do my rack pulls with lower accesories here. I’m trying to think of a good progression for the rack pulls, probably will do something similar as the deads but slightly heavier but for lower reps.

Thurs:I think this would be a good day to do micellaneaous thinks, probably a little cardio, prehab stuff, and do some more back work.

I will probably play around with the schedule of things depending on how recovery goes.

773

Bench training:

Bench:bar10,1355,1355,1855,2258(whoops, was supposed to be 10),22512(made sure i counted better this time)

Closegrip bench:1355,1853,20510,2058-10(lost count but either way i barely made the reps)

Floor press against red minis:bar10,1355,1355,1855,185*5 Most of the reps were not paused, but i did pause every rep on the last set.

Some pullaparts, band pushdowns and dislocates.

Done, traps are sore, which made it hard to set up on bench. But that was sortof expected with the increase in reps. Having second thoughts about doing shoulders the day after bench. We’ll see how i feel tomorrow and go from there.

774

Shoulder/recovery day:

Foamrolled for 20+minutes, with most of that time on my R trap area. Also mashed that area on the corners of the squat rack. Did a few runs with the prowler, but i couldn’t push the from the low handles and retract my head without pain.(Have to look where i’m going because it is a shared area, also wanted to do just prowler and recovery stuff)

Sooo…

Seated Db presses:3515,3515,3515,3515

Hs shoulders presses:1pps153sets For both press movements, i went controlled and didn’t have much of an issue with my trap area.

Prowler drags and pushes:1802 trips ,1802 trips, 3602,3602 So i dragged down, and pushed the high handles back. Each trip is 25 yards, so 50 yards total for 2. Felt pretty good.

Superset:

A. Face pulls:3*10

B. Rope crunches:3*10 These weren’t bad, face pulls felt okay.

Done:R trap area cramped up or is strained and it hurt to retract my head, or do much lateral rotation, so no side laterals, rear laterals or pullaparts. But i decided that i was going to workout whether the bitch liked it or not. Turned out okay. Have alot on my mind lately, so training is one of my only escapes at the moment.

775

Fun day:

Started with a bunch of medicine ball throws: did single arm overhead and shotput like, did both hands overhead, straight ahead, overhead toss and throwing behind me. Focused on power, did maybe a total of 20-24 throws. I also used two different sized balls, one 10lbs, and the other 20 lbs. No single arm stuff with the 20 lber though.

Ez bar preacher curls:4510,6510,8510,4510(really slow and controlled), 45*10(reverse grip)

Superset:

A. Ez bar cable curls:6010,8010,120*10

B. Face pulls from bottom pulley:6010,6010,60*10

Giant drop set of ez bar cable pressdowns:15010 drop 12010 drop 9010 drop 6020

Did some pvc pipe rolling, softball mashing and some stretching.

Done, my R trap is feeling less strained but still is a little strained and sore. Tomorrows rack pulls should be fun if its still really sore.

776

Rack pulls and lower accessories:

Rack pulls:1355,1355,2255,3155,355*5(on last set first 4 with straps, and last one without and with a hold for close to 10 seconds)

Superset:

A. Leg press:20010,40010,700*10

B. HS Leg curls:1pps10,2pps10,2pps*12

Done, had to cut it short due to oversleeping. I will try to add in a little more volume next week. Hopefully my traps feel better, as that threw a big wrench into my plans for the week.

777

Deadlift training: Traps feel pretty good as of right now.

Deads:1355,1353,2252,3152,3458,3458(paused last rep at kness for fun) (vid)

Zerchers:1355,1353,2253,315Abject failure, got it about 3-4 inches up but either wasn’t in good position or not tight enough.

Front squats:1355,1355 L ankle cursed me, 22515ish sec hold, 22515ish sec hold, ankle felt better, 225*1 then held for 15ish secs

Banded Glute pullthroughs with monster bands:3sets*15 probably try the light bands next week and see how that goes

Makeshift reverse hypers:3sets*12

done, felt okay overall. Tomorrow is bench, and i will be trying heavy bench holds. Should be fun.

778

Bench training:

Bench:bar10,1355,1353,1853,2259,22511 Got vids, but youtube is being a pain.

Close grip bench:1355,1855,20510,20510 Much easier this week, easily had a few more in me unlike last week.

Heavy bench holds:31520secs,31520secs,315*20secs Damn these were hard. Although it probably didn’t help to do them after close grip work, but still. I will start here again next week and really strive for 30 seconds then bump up a little. I am starting from rack and doing a little press to get it locked out then hold it. I don’t have a set up that would alot the pins high enough for it to work otherwise.

Superset:

a. Wide Parallel grip pulldowns:10010,15010,20010,2506

b. Band flys:reds10,reds10,reds,10,reds10

Done, good workout. Definitely need to get used to heavier weights. That 315 felt heavy, way too heavy. Traps and upper back are sore, but not as sore as last week. In the next few bench workouts, i will probably start to use my wrist wraps more along with my belt and mouth piece.

779

Recovery day:

Pushed, pulled, dragged and jerked the sled around for a bit. First few rounds about 115ish, the last 6-8 rounds was 205ish. Got some blood flowing and then got a chubby for a few hours watching Expendables 2. Fuck yeah.

780

They need to get Clint Eastwood for the next one.