No Pain No Gain

Training Training Logs
961

6/7/12. OHP. 5/3/1 Week 2 Day 3.

Decent sesh today. Need to increase food intake. Not growing fast enough.

A1) Standing OHP
70 x 5
90 x 5
110 x 3
-work sets-
125 x 3
145 x 3
160(3+ ) x 7… first time going beltless on top OHP set since injury, not bad

A2) Weighted Chins (between warmup sets)
bw x 8
25lb x 4
45lb x 3 PR

B) Cable Rows
8 x 10
9 x 10
9+ x 10

C) Neutral Grip Pullups
bw x 7, 6, 5

*Bodyweight dips between B) and C). 5x12 = total rep PR (60)

D1) Lateral Raises
35 x 7
35 x 7
30 x 10

D2) Rope Pressdowns
70 x 17
80 x 14
80 x 14

D3) DB Hammer Curls
35 x 10
35 x 10
35 x 10

25min walk home.

Gun’ DL and finally push the prowler again tomorrow.

962

Well bascially I just use the back of a spoon to get the oil all over my baking sheet.

Then halfway through, it’s flippin’ time, and the coconut oil has all melted in the oven and whatnot so things get coated just fine.

Why you need it all smothered in fat, man? BAKED NOT FRIED!!!

963

6/8/12. Deadlift day. 5/3/1 Week 2 Day 4.

I really wanted an all time PR today (would be my first all time PR in anything since I hurt my back) but I fell one rep short. C’est la vie. 2hr workout today

My deadlift form still needs a LOT of work, but I am working on it. I am squatting the weight up too much.

Also, I was going to do 10 trips on the prowler, but some dickweed leaving the gym came up to me and asked if he could work in. He did one set and said “thanks man that was fun to try” and bounced. So, I had to decide on 9 trips or 11 (his extra trip meant that I had an odd number of trips, so if I did 10, the prowler would end up 40m from the gym door). Obviously I opted for 11 over 9. sumbitch.

Workout

Foam Rolling

A) Hang Cleans
115 x 5
145 x 4
160 x 3
170 x 2

B) Deadlifts
160 x 5
215 x 5
250 x 3
-work sets-
280 x 3
330 x 3
375(3+ ) x 7

C1) Front Squats
135 x 5
155 x 5
175 x 5
190 x 5

C2) GHR
bw x 10
bw + 10lb x 10
10lb x 8
10lb x 8

D1) DB Shrugs
90 x 8
80 x 10
80 x 10

D2) Ab Wheel
3 x 7

Prowler
50lb x 40m x 11

[quote]Spock81 wrote:
Well bascially I just use the back of a spoon to get the oil all over my baking sheet.

Then halfway through, it’s flippin’ time, and the coconut oil has all melted in the oven and whatnot so things get coated just fine.

Why you need it all smothered in fat, man? BAKED NOT FRIED!!! [/quote]

Do you know how many calories it takes me to gain weight? I even smother my fat in fat.

964

hahahah the dreaded “odd trip out” for Prowler Pushing…my worst nightmare!!!

965

6/11/12. Bench. 5/3/1 Week 3 Day 1.

Really happy with the sesh today.

So, I went out with the little lady’s high school friends this last weekend. There is this recurring theme of all her friends and relatives telling me how lame her ex’s were and thank god I’m cool. Makes me wonder if she likes lame dudes then why the hell is she into me?

Then I think “nah, it’s cool, I’m not lame” and go type on my internet training log to talk with strangers.

Workout

Band Pull-aparts, no moneys, dislocates, vertical pull aparts

A) Bench
100 x 5
120 x 5
145 x 3
-work sets-
190 x 5
210 x 3
235(1+ ) x 6 <–by far my best benchin’ since injury.

B) Incline Bench
135 x 8
165 x 6
180 x 5
195 x 5

*sets of chins/pulldowns with various grips between sets of A and B, depending on what was available

C) Kroc Rows (standing up, no chalk)
80 x 10
100 x 20

D1) DB Hammer Curls
3 x 7 @ 40lb

D2) Face Pulls
3 x 12-15

25min walk home

966

[quote]VTBalla34 wrote:
hahahah the dreaded “odd trip out” for Prowler Pushing…my worst nightmare!!![/quote]

I was so pissed he pushed it once. Do the math bro, I got to push it an even amount of times.

Made me do one extra trip though, should probly thank him.

967

[quote]scj119 wrote:

[quote]VTBalla34 wrote:
hahahah the dreaded “odd trip out” for Prowler Pushing…my worst nightmare!!![/quote]

I was so pissed he pushed it once. Do the math bro, I got to push it an even amount of times.

Made me do one extra trip though, should probly thank him.[/quote]
LOL

968

So, here’s the summary of what I’ve done in the 2 months since my injury. It’s amazing how much strength I lost in a month of not lifting, but I am feeling good about how far I’ve come since then. I first lifted again on April 2.

I’m listing what I lifted in my first session back on each lift, and my most recent session.

Bench - 225x3 → 235x6
OHP - 155x5 → 160x7
Squat - 225x7 → 255x8
DL - 365x1 → 375x7

I should be smashing through my all time PRs this month. 1 rep off on DL, 2 reps off on Bench/OHP, plan to get a better squat performance tonight.

969

Go get it! and stay injury free!

970

6.12.12. Squat. 5/3/1 Week 3 Day 2

Had a weird numbness/pain going down my left buttcheek/hammy today during leg press. Changed my stance and it kinda went away, but it is concerning. Haven’t felt that since I tweaked my back on a front squat like 2-3 years ago. I of course just waited for it to go away instead of having it looked at.

Workout

Foam Rolling, leg swings

A) Squat
115 x 5
145 x 5
175 x 3
-work sets-
220 x 5
245 x 3
275(1+ ) x 7

B) Leg Press
6pps x 11 x 4sets
6pps x 15

C) Lying Leg Curl
110 x 12, 10, 10

25min walk home

971

[quote]MattyXL wrote:
Go get it! and stay injury free![/quote]

You know I will!

…the first part at least

972

6/14/12. OHP. 5/3/1 Week 3 Day 3.

Top set coulda been 6. I was out of my groove on every rep, and had the bright idea to hold the weight at lockout when I needed a breather instead of the bottom of the movement, which robbed me of some strength.

Still not bad though. Wanted 6 but fine w/ 5.

Workout

Stretching - band shit for shoulders

A) Standing OHP
70 x 5
90 x 5
110 x 3
take a huge dump
-work sets-
135 x 5
155 x 5
170(1+ ) x 5

B1) bw chins (neutral grip)
5 x a bunch

B2) dips
bw+ 25lb x 6
25lb x 6
25lb x 6
25lb x 6
25lb x 12

C1) Kayak Rows (left/right alternate 8 times each side, then 8 straight-arm pulldowns = 1 set).
3 sets.

C2) Machine curlz
3 x 10

C3) Rope Pressdowns
3 x 12-15

973

Deadlifted friday. Didn’t have time to do much and my lower back really got sore through my warmup sets so I scratched my top set. Still trying to re-teach myself the deadlift so I’m not rounding my lumbar spine. Hit 375x7 a week before so I’m not concerned about strength loss or anyhting.

Techincally this week is supposed to be a deload, but since I’m going on vacation all next week, I think I’m gonna try for some 1RM’s, particularly in the squat (if my back fells better that is).

974

6/18/12

Well, it’s supposed to be a deload week, but since I’m going to the beach all next week I am going to train heavy and try to beat myself to shit to EARN that week off. Since it doesn’t make sense to start a 5/3/1 block a week before vacay, I decided I will work up to some singles this week in various exercises which I haven’t done in forever. The assistance will be random shit I feel like doing based on what’s available in the gym. I’m not following my strict routine this week so I am not going to sit around waiting for specific shit to open up. Except squat/bench/OHP of course.

Haven’t done 1rep bench in forever and I had a really hard time staying tight with heavier weights on the top 2 sets. I was way too loose. But this gives me a base to work off once I start hitting heavier singles again after next month.

Training
Foam rolling warmup

A) Bench
100 x 5
125 x 5
145 x 3
-work sets-
170 x 3
195 x 3
220 x 3
240 x 1
260 x 1 <–flew up
275 x 0 <–spotter came in too early, I might’ve had it, but 270 coulda been had for sure.
205 x some
135 x a lot

chest/tris fried

B) Lat Pulldowns
150 x 8
135+ x 8
135 x 10

C) Arnold Presses
55 x 10
60 x 10
60 x 8

…craploads of pulling between sets of bench and Arnold Presses, whatever pulling apparatus was available at the time (neutral grip chins, cable rows, pulldowns, etc.)

975

6/19/12.

Hit my first 1rm PR since my fucking meet in December. Feelsgoodman. Couple setbacks but I am back baby!

Also, my form was complete crap since I haven’t been doing 1rm’s lately, so a) screw you if you mention it, b) I could hit more if I’d been hitting heavy singles lately and had my form dialed in. On top of that my lower back was still sore from deads friday. Looking back, I really shouldn’t have gone for a PR. whoops!

Still though, very happy to finally get back on the PR train again.

All working sets felt too heavy and I really didn’t think I had 345 in me today.

Workout

Foam rolling, leg swings front to back

A) Squat
115 x 5
145 x 5
170 x 3
-work sets-
210 x 3
240 x 3 <–belted up early because of my back
270 x 1
295 x 1
320 x 1 gym PR <—recorded but my shit phone didn’t save it
345 x 1 PR!!! <–vid

Not a great angle for checking depth, but I think I hit it.

B) Leg Curls
3 x 12

C) Leg Press
5pps x 20
5.5pps x 15
6pps x 12
–Drop Set–
6pps x 12
5pps x 9
4pps x 12
2pps x 20ish

Really tried to burn my legs out to earn my week off next week. Had a hard time walking home.

976

OH THAT FORM!!!

Ha-ha, just kiddin’. I am the last person on earth who should ever comment about form, Lol.

Nice work!

977

Pretty sweet PR bro! Did you say you had moved your legs in narrrower recently? They didn’t look all that narrow there, so did you go back or is it just the camera angle?

978

6/21/12. UPPER BODY FINISHING MOVE!!!

My last day of training before vacation. I tried to kill myself and nearly succeeded. About as drained as I’ve ever been while leaving a gym.

Workout

(warmup) Band Pull-aparts, no moneys, vertical pull-aparts

A) OHP
70 x 5
90 x 5
110 x 3
-work sets-
135 x 3
155 x 3
170 x 1
185 x 1
195 x 0 <–lost bar in front of me
195 x 0 <–ditto
135 x AMAP (10-12ish, didn’t count)

*4 sets of chins in there (bw x 11 x 2, 25lb x 5, 45lb x 3)

B1) Pendlay Rows
135 x 10
165 x 8
165 x 8
…these did more to suck the wind out of me than work my back

B2) Standing DB OHP
50 x 10
55 x 10
55 x 10

C1) DB Rows (neutral grip, elbows in)
100 x 10
110 x 10
110 x 6 <–grip totally gave out, I was clearly out of gas here

C2) DB Bench
85 x 10
85 x 10
85 x 10

dun. Be safe, I’ll be back in the gym a week from this Monday.

[quote]Spock81 wrote:
OH THAT FORM!!!

Ha-ha, just kiddin’. I am the last person on earth who should ever comment about form, Lol.

Nice work! [/quote]

Watching the vid, my chest stayed more upright than I thought at the time. That being said, my lower back arch coulda been better.

Thanks.

[quote]VTBalla34 wrote:
Pretty sweet PR bro! Did you say you had moved your legs in narrrower recently? They didn’t look all that narrow there, so did you go back or is it just the camera angle? [/quote]

I did, but when the weight got heavy I felt a bit unstable at the bottom (knees comin out past my feet). Now my stance is like halfway between the narrow stance and the one I used at my meet. Feels pretty strong there.

979

Damn dude you’re gonna be jacked on your vacation! Be sure to eat and supercompensate!

980

7/2/12.

Back from vacation. Had lots of fun in the sun. Spent the first couple days in PCB with my girl’s family, and the remainder of the week in Charleston with my family on my Mom’s side. The contrast was hilarious. With my girl’s family, I drank for 48 straight hours, had craploads of fried seafood and had her dad literally waking us up at 9am with handmade bloody marys. Aaaand we may have defiled the resort’s pool one day when it was raining out.

On my mom’s side, I sat by a pool, sat on the beach, read about 600 pages from 2 books in 4 days. It was still fun, just funny how different it was.

On to training. It may have been my first day back from vacation, but it’s also the first day of my last hypertrophy cycle, so I went hard.

Workout
A) Bench
100 x 5
130 x 5
155 x 3
-work sets-
165 x 5
190 x 5
215(5+ ) x 10

B) Incline Bench
135 x 10
145 x 10
155 x 10
165 x 10

*50 total neutral grip pullups between A) and B) (8 sets)

C1) Rope Pushdown
3 x 15

C2) Face Pulls
3 x 15

C3) EZBar Preacher Curls
65 x 10
70 x 9
70 x 9

D) Kroc Rows (unchalked)
80x8 warmup
100 x 20 each arm

25min walk home

Funny story. After a week of vacation (eating enough sodium to kill a horse), I could hardly fit in my belt. I had to unclasp it halfway through my last set of Kroc Rows because it was keeping me from breathing adequately.

[quote]VTBalla34 wrote:
Damn dude you’re gonna be jacked on your vacation! Be sure to eat and supercompensate![/quote]

Oh I did. I got some noticeable hypertrophy in my gut muscle, lookin for big things in the squat tomorrow.