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

Training Training Logs
901

Bench training: Today started out okay but quickly went to shit due to tendonitis.

Bench:bar20,bar20,9510,13510,13510,18510,2255 added 2 board 2452,2652,2652,2652,2652 About the 2nd set of 265 is where tendonitis flared up, tried to push on but said fuck it(i was supposed to do 8 sets). 22510 Thought backing down would be a good idea but strained my L shoulder yay. 1355 Felt funky so shut it down.

Set of cable flys to stretch the pecs

Incline db press:5510,7510,100*10 partial range of motion, felt funky and little unstable so didn’t push it.

Parallel grip pulldowns:12510,15010,17510,10030

DB cuban rotations:1510,17.510,17.5*10

Done, bench felt pretty good until the tendonitis bullshit flared up. Probably going just go really light and flush a lot of blood and go for pump over next few weeks. I don’t want to have to deal with tendonitis all summer again.

902

Deadlift training:

3 inch block pulls:1355,1355,2253,3152,3651,4051,4551,4951,515*1 Felt rough a lockout, didn’t want to miss a lift, stopped here.

lifts at approx 55secs and 2:20.

Back down sets:3152sumo3152reg,3152sumo,3152reg All these sets were done double overhand.

Back raises:4sets*12

Ball crunches:3sets*15

Done, felt rough, but pushed through and had a decent day. Had a few different things that felt off today, mostly my R elbow and knee.

903

Shoulder and accessory training:

Standing military press:bar10,6510,9510,11510,13510,1555,1555,1555

Db rows:7510,9510,12010,15010

Superset:

A.Side db laterals:1510,2010,2510
B.Face pulls:812,1012,1212

Db curls:2510,358,35*8

Hs preacher curls:2520,2520,25*20

Done.

904

Squat training:Speed

Squats:13510,13510,18510,22510,2755,3153,3651,4052,4052,4052,4052,4052,(4052)**Not sure if i accidently deleted the video of one of my sets or miscounted, so not sure on the mystery 6th set. Reverse bands added 4552,475*2

Front Squat holds:22520secs,22520secs,31510ish secs,31510ish secs(shot for 15secs but was probably more like 10)

Leg press:20020,40020,600*20

Superset:

A. HS Seated leg curls:9015,13510,1358
B. HS Single leg extensions:3512,6012,7012

Adductors/Abductors:16020,17520

Done, Decent day, but R leg felt really tight.

On another note, still not sure about the meet on 6/8. On one hand i want to do it, already have the time off i need, am in a good spot financially, but on the other hand the fucking tendinitis is flaring up and any sort of bench training is counter productive right now. I will probably not do the meet, but instead do a mock meet which i can wait till the last minute to decide to do whereas with the meet i cannot do that.

905

Bench training:Was supposed to be heavy 1 board work, but tried to minimize stress on my R elbow and for most of the workout it felt pretty decent.

Bench:bar15,bar15,9510,13510,put my wraps on snug, just tight enough to stay on my elbows 13510,18510,2255, to one board2451,2751 Added slingshot to chest 13515,22510,2755 on most reps i tried to stop just short of full lockout, except for last reps and the singles.

Close grip bench:13510,18510,225*6 Definitely had a few more in the tank on the last set, just didnt want to grind anything at this point.

Superset:

A. Incline HS press:1pps15,2pps15,3pps15,2pps15 Stopped short of full lockout except for last rep of each set.
B. HS pulldown:1pps15,2pps15,3pps15,2pps15

Pullup assistance seat pushdowns:4020,5520 Tendinitis flared up a little on these, but they do feel pretty good in the triceps.

Finished with 3 sets of ball crunches, pullaparts and dislocates.

done, i went in with expectation that i would take it easy, and ended up having a decent workout. Just need to see about going heavier than that on a heavy day but at same time need the elbow to heal as well.

906

Deadlift training:

Deads1355,1355 then off 1 inch deficit1355,2255,2255 back to regular2254 Right upper rectus femoris/hip flexer area was super fucking tight. I’m gonna hate myself when i take may baseball to the area in the next day or two.

Deadlift rack Holds in seconds:3155 double overhand, then went to reverse grip 31515,40510,49510,585*maybe 5 seconds, head almost exploded.

Barbell shrugs:22512,22512

Side barbell holds one handed:13510secsR&L, 13510secs R&L.

Superset:

A.Hyperextensions:bw10,bw+4510,bw+45*10,10
B.Pullthroughs:first set of these were on cable12,then because some dude jumped one one of the 4 open cable stations(happened to be the one i just did a set of pull throughs) At first i was ready to hulk smash, but then i loled and realized joke was on him as i had just did a set of pullthroughs. So i grabbed my Red band and did band pull throughs on my last 2 sets.

Done, fuck me, i was going to do some speed reverse band work, but i only brought one of my bands and forgot the other at home. So i did a few sets, then did some accessory work.

907

Shoulder and accessory training:

Standing military press:bar20,bar15,9510,11510,13510,1553,1851,2051,2250Failed then did a 2251 pushpress, 1852 back to regular, 13515,bar*20

Superset:

A.Single arm rear cable laterals:2010,2012,2015
B. Face pulls:8015,10015,12015

Hs preacher curls:2520,5010,758,2520

Rotator cuff work

Done, i felt like i was good for the 225 based on the last time i went heavy on overhead presses, but just didnt have enough to finish the lift.

908

Squat training:Today was supposed to be an attempt pr day, but after my left leg buckled on my 495 double i decided to stop there and not risk potential injury.

Squats:13510,13510,2252,3151,3151,4051,4551,4952(L leg buckled) Decided to do some reverse band deads.

RB deads:2255,3154,4051,4551, put straps on to do a little rep work,455*5

Stair stepper*10 floors for glute work and to sneak in a few minutes of cardio

Adductions/abductions:16015,16015

Done, everything felt off today. I almost didnt go because of a splitting headache, but went anyways and at the end of the day felt better. But i didn’t get anywhere close to the attempts i wanted to do and the overload work with the bands i wanted to do as well. I really want to get back to doing geared work, which might help my hips out as they feel beat up as of now.

909

Bench training:Heavy

Bench:bar15,bar15,9510,13510,1855,2255,2452,2751,2951,2951,2951 threw on slanger3251,345*2

Incline HS press:1pps15,2pps15,3pps15,3pps+256

Superset:

Overhead rope extensions:810,1010,1010
Rotator cuff work:210,310,47

Done, my right elbow tendinitis didnt flare up as much today, but there was still some noticeable discomfort later in the workout.

910

Deadlift accessory training:

Barbell rows:bar20,13515,18515,22515,3158,22512,135*20

Lat pulldowns:12515,15015,175*15

Parallel Grip pulldowns:15012,15012

Hyperextensions:bw12,bw12,bw+4510,bw+4510 dropped 45bw10

Leg extensions:10515,10515,105*15 Constant focuse on keep as much tension and feel as i could in my tear drop, with a pause top.

Leg curls:7015,7015,70*15 Same focus as with leg extensions for feel and tension on the hammies.

Played around for a few sets on the hip rotation machine to stretch/contract my adductors.

Done, R shoulder ached all day, felt good during workout and now aches again.

911

Shoulder training:

Seated db press:4020,4020,6015,8012,6012,4020

Side db laterals:1520,2015,2515,2515,15*15

Rear db laterals:3012,4012,40*12

Face pulls:615,915,1212,1512

Pinwheel curls:3015,4012,50*12

Hs preacher curls:4520,7012,70*12

Finished with 3 trisets of rope extentions, band pullaparts and band flys.

Done, decent workout felt pretty decent most of the workout, but then moved my R elbow just right and right back to tweeked elbow land. R shoulder felt good for the most part though.

912

Squat and deadlift training:

Squats:13510,13510,2253,3152, added reverse bands4052,4552,4952,5451,5851,6351, no bands, no walkout, just held 725*15ish seconds to feel something heavy on my back.

Deads:2255,3153,4051,4551,4952,5452 Used double overhand grip till i couldnt hold it then straps in attempt to minimize stress on my R elbow and it does feel okay.

Stairclimber*12 floors

Adductions/abductions of hips:14520,14520

Done, finally got something heavy on my back for squats with no almost disasters. But my L hip is a little achey right now, so we
ll see how it feels in the morning.

913

Bench training: L hip/lower back area is extremly uncomfortable right now FML! Still trucked on, just went lighter.

Bench:bar15,bar15,13510,13510,18510,22515ish(thought i counted 20 but probably more like 15 with discomfort i was feeling i more than likely miscounted a bit),135*30ish

Superset:

Lat pulldowns:12520,15015,15015,15015
HS Incline press:1pps20,2pps15,2pps15,2pps15

Superset:

Cable crossovers:615,615,6*15
Band pullaparts:*15,15, doubled15

Done, lots of discomfort in my L hip regions just superior to hip crest in rear and radiates/pulses with discomfort periodically especially if a move just right. Might not do anything the rest of week except to rehab/prehab and baby my hips and back.

914

Squat training: Took the rest of last week off from training and i must say that my L hip feels pretty good. Little stiff but i should be okay.

Squats:13510,13510,13510,2255,2255,3151 paused, as well as a few other sets as well.

Deads:1355,1355,2255,2255,3151,3151,315*1

Planks:bw30secs,bw+4530secs,bw+45*30secs

Superset:

A. Leg extensions:14515,14515,14515
B. Seated leg curls:10015,10015,10015

Abductions/adductions:14525,17520,205*15

Done, felt pretty good overall, just a little stiff. If all goes well this week, i am going to plan on a mock meet next sunday to practice and see what i can do.

915

Bench training:

Bench:bar10,bar10,9510,13510,13510,18510,2255,2552,2752,3051 These all felt pretty decent, R elbow behaved and felt pretty decent. Definitely something to keeping it wrapped up just snug enough to keep wrap on but keep elbows warm. Only problem is the the higher sets felt heavyish.

2 board(close grip/regular grip)13510,10,18510,10,2255,5 (2257Just close grip for this set) For all but last set, did a set of close grip then racked widened grip and did regular grip no rest except for time to rack the unrack

Incline db press:7512,1058,75*12

Incline db flys:3510,5010,65*8

flat db flys:30*15 paused at bottom to really stretch things out

Superset:

Rope extensions:615,615,615
Inner/outer rotator cuff work:215,15,215,15,215,15,3*10,10

Done, had a decent day. Hope it continues for bench training this summer.

916

Back training:

Barbell rows:bar15,13510,13510,22510,225*10

Hs pulldowns:1pps10,2pps10,3pps10,3pps10

Hs low handle rows:1pps10,2pps10,3pps*10

Parallel grip pulldowns:10010,15010,175*10

Kayak rows:2sets of however many reps, just went till burned

Done, i’ve been really pissed and irritated most of the day. Workout temporarily dulled the edge, but still fucking angry. Just a dull glow, not a full on rage. It’s never one thing that causes me to be angry it’s always a sequence of random fucking shit that causes this glowing anger. Time to get my zen on so i can get some sleep.

917

Shoulder training:

Standing military press:bar10,9510,13510,13510,13510,13510

side cable laterals:3*15

Face pulls:1015,1215,15*15

Pinwheel curls:3510,5010,50*10

Db curls30*10

Done, nice little workout and i felt decent. Will rest for sunday and see how i feel and go from there.

918

Mock meet:

Squat attempts:525,555F

Bench attempts:305,325,345F

Deads:475,500F

Done, today was not a great day of lifting for me. It seemed that nothing went right for me today. The first attempt in squats felt okay, and moved okay, the second attempt i was unsteady, my Lower legs were going numb and i dumped it really hard too. Bench went okay considering my issues with tendinitis and issues going heavy in the last 2 months or so, but i still have that fucking sticking point a few inches off my chest… Deads weren’t too bad except that i couldn’t hold on to the bar. I just didn’t have it in me today fow whatever reason, maybe it was the pinched hip 2 weeks ago, maybe it was the slight cramp in my L glute, maybe its a sign that i’ve made poor programming choices and haven’t trained smart enough.

919

Shoulder training:

Seated db press:4020,4015,6015,8015

Side db laterals:1515,2015,2512,3010,15*15

Rear db laterals:3010,4010,40*10

face pulls:515,1015,1215,1512

Pinwheel curls:3510,4510,55*10

Ez bar preacher curls:4510,6510,8510,4515

Done, felt pretty good throughout the workout. Then about 2 hours post workout the tendinitis kicked me in the balls again.

920

Back and deadlift accessories training:

Stiffleg deads from pins:13510,22510,22510,22510

Hip thrusters:13515,13515,135*15

db rows:7515,10515,150*10

Lat pulldowns:10010,15010,20010,10015

Done, decent day. Need to focuse on hamstring and glute accessory work. I should also bump up the reps and total volume of work and get some foundation work in.