No Pain No Gain

Training Training Logs
1101

1100 posts. Time to decide if I want to start a log when this closes out. Doesn’t seem like many people read this anymore (most of the peeps who did are banned/gone from site). We’ll see how I feel when it closes.

10/9/12. Squat

Good squat day yesterday. I kept my body upright and form felt tight again. At this point I think I have finally developed the ability to diagnose what I am doing wrong on my own most of the time. After 3 weeks of chest caving, yesterday was tight and strong.

Every 1’s week is a rep PR since I have never repped out this much weight, and my body isn’t used to it so I am underperforming a bit vs. what I “should” do based on my 1RM. I definitely had the strength for one more rep yesterday, but a) the first rep felt so light, my ego got to me and I divebombed the second squat too quickly, which took a lot out of me to reverse direction and get up, and b) my head literally felt like it was going to explode after rep 3. Not exaggerating.

Legs had another rep in them strength-wise, but I’ll take a PR and call it a day.

Workout

Foam rolling, leg swings

A) Squat
135 x 5
170 x 5
200 x 3
-work sets-
250 x 5 <-felt very strong for top beltless set
285 x 3 <-belt on
320(1+ ) x 3 rep PR <–lightest 320 has ever felt

B) Trap Bar DL
225 x 5
285 x 5
315 x 5
340 x 5 PR

C) Leg Press
5pps x 15 x 3
5pps x 5,5,5 (15 total reps, one set rest-paused)

D) Rope Crunches
stack x 8 x 3

No more hill sprints. My knees and ankles are dinged up and my hams/ass were FRIED.

1102

OMG NOO you need to keep logging! I came allll the way upstairs just so I could properly post in your log without the computer freezing up on me :slight_smile:

1103

+1 on keeping logging.

1104

10/12/12. DL/OHP.

Friday’s training. I skipped Thursday’s OHP session due to a scheduling conflict (and partially because I accidentally got completely schnockered at the Nats game wedensday and felt like poop thurs). So I combined thursday and friday’s main lifts and threw out the assistance, which is my usual tactic when missing a day.

Workout

Foam rolling etc.

A) Deadlift
155 x a bunch
225 x 5
275 x 5
315 x 4
-work sets-
355 x 3 x 5sets

B) Standing OHP
85 x 5
115 x 5
135 x 5
155 x 3
-work sets-
170 x 3 x 2
175 x 3 x 2
170 x 3

was supposed to be 170 for 5 sets of 3, but it was feeling really good so I pushed it up to 175 for a couple sets.

C) Ab Wheel
2 x 8, 1 x 9

Had to skedaddle before the prowler, also, the gym had a bunch of construction going on outside that would have cut my trip short anyway. I played around with the idea of extra weight (since I had less room to push) but I was pretty beat after 10 heavy sets.

Then it was my girl’s bday weekend so we had a 12-person limo tour of virginia wineries on Saturday then birthday brunch + beers + football all day sunday, a fun weekend but not exactly super restorative from a recuperation standpoint.

Bench is up later today, although I have this weird wrist pain I developed over the weekend so not sure how it’ll feel when I’m holding heavy weights. We’ll see.

[quote]VTBalla34 wrote:
+1 on keeping logging.[/quote]

I prob will. Thanks boss.

[quote]Spock81 wrote:
OMG NOO you need to keep logging! I came allll the way upstairs just so I could properly post in your log without the computer freezing up on me :slight_smile: [/quote]

Aw how sweet. I probably will because I like to have a record of my training, but I’m not quite as dilligent as I used to be.

1105

Also, some random dude at this mexican restaurant last night told my girl that I have “thick thighs and a cute butt”. So, I have that going for me.

1106

[quote]scj119 wrote:
Also, some random dude at this mexican restaurant last night told my girl that I have “thick thighs and a cute butt”. So, I have that going for me.[/quote]
pics

1107

10/15/12. Bench.

Well, a meeting that I was rushing to prepare for Wednesday at noon got moved up to tomorrow… at 8am. So I had to stay late at work and do a bunch of shit when I got home, so I had to shorten the workout. Got the main shit in but would have liked the time to do some more back work.

Bench felt pretty strong.

Workout

banded shoulder mobility stuff… my lil’ impingement is starting to feel better while benching

A) Bench
95 x 8
135 x 5
185 x 5
215 x 3
-work sets-
240 x 3 x 4sets

B) DB Bench… the 90s rest between sets is still killer… lactic acid sux
80 x 10, 10, 8
-pushups till failure right after last set

C) DB Row
100 x 10, 10, 8 each arm

All I had time for. Squats tomorrow.

[quote]spar4tee wrote:

[quote]scj119 wrote:
Also, some random dude at this mexican restaurant last night told my girl that I have “thick thighs and a cute butt”. So, I have that going for me.[/quote]
pics[/quote]

You want pics of my butt? I’m sure they would be scintillating for the 2 dudes and 1 girl that still read my log.

1108

3 dudes.

1109

[quote]scj119 wrote:

You want pics of my butt? I’m sure they would be scintillating for the 2 dudes and 1 girl that still read my log.[/quote]

2 girls!

:smiley:

1110

[quote]cholulalula wrote:

2 girls!

[/quote]

One cup?

1111

[quote]VTBalla34 wrote:

[quote]cholulalula wrote:

2 girls!

[/quote]

One cup?[/quote]
one band, one sound

1112

10/17/12. Squat.

Workin off not much sleep, this week has been brutally busy. Squats went OK for how mentally out of it I was. Looking forward so much to 8 hours sleep tonight. God I’m old.

Workout
roam rolling, leg swings, etc. etc.

A) Squat
135 x 5
170 x 5
200 x 3
-work sets-
220 x 5
255 x 5
285(5+ ) x 6, + 1 rep from last week

B) Trap Bar Deads
235 x 5
320 x 5
350 x 2
380 x 1

C) Leg Press
5p + 10lb per side x 15 x 3

D) Rope Crunches
150 x 10
165 x 8, 8

[quote]WhiteFlash wrote:
3 dudes.[/quote]

Oh shit it’s a party!

[quote]cholulalula wrote:

[quote]scj119 wrote:

You want pics of my butt? I’m sure they would be scintillating for the 2 dudes and 1 girl that still read my log.[/quote]

2 girls!

:D[/quote]

Holy crap you’re still around? How ya been?

[quote]VTBalla34 wrote:

[quote]cholulalula wrote:

2 girls!

[/quote]

One cup?[/quote]

(afraid to say anything)

[quote]spar4tee wrote:

[quote]VTBalla34 wrote:

[quote]cholulalula wrote:

2 girls!

[/quote]

One cup?[/quote]
one band, one sound[/quote]

Either you post the most random shit you can think of or I just don’t get any of your references. I’m thinking a little bit of both.

What about “one cup” made you think of the movie Drumline?

1113

[quote]scj119 wrote:
10/17/12. Squat.

Workin off not much sleep, this week has been brutally busy. Squats went OK for how mentally out of it I was. Looking forward so much to 8 hours sleep tonight. God I’m old.

Workout
roam rolling, leg swings, etc. etc.

A) Squat
135 x 5
170 x 5
200 x 3
-work sets-
220 x 5
255 x 5
285(5+ ) x 6, + 1 rep from last week

B) Trap Bar Deads
235 x 5
320 x 5
350 x 2
380 x 1

C) Leg Press
5p + 10lb per side x 15 x 3

D) Rope Crunches
150 x 10
165 x 8, 8

[quote]WhiteFlash wrote:
3 dudes.[/quote]

Oh shit it’s a party!

[quote]cholulalula wrote:

[quote]scj119 wrote:

You want pics of my butt? I’m sure they would be scintillating for the 2 dudes and 1 girl that still read my log.[/quote]

2 girls!

:D[/quote]

Holy crap you’re still around? How ya been?

[quote]VTBalla34 wrote:

[quote]cholulalula wrote:

2 girls!

[/quote]

One cup?[/quote]

(afraid to say anything)

[quote]spar4tee wrote:

[quote]VTBalla34 wrote:

[quote]cholulalula wrote:

2 girls!

[/quote]

One cup?[/quote]
one band, one sound[/quote]

Either you post the most random shit you can think of or I just don’t get any of your references. I’m thinking a little bit of both.

What about “one cup” made you think of the movie Drumline?[/quote]
the number one lol

1114

[quote]scj119 wrote:

Holy crap you’re still around? How ya been?
[/quote]

Every now and then to see how my favorites are doing. I’m good…working on getting supa strong after spending the summer rehabbing my back. It’s ridiculous how fast the strength goes. Looks like my little boy is all grown up…complaining about sleep, weekends at the girlfriend’s parents house. And yet still killing it. Any meets planned?

1115

[quote]cholulalula wrote:

[quote]scj119 wrote:

Holy crap you’re still around? How ya been?
[/quote]

Every now and then to see how my favorites are doing. I’m good…working on getting supa strong after spending the summer rehabbing my back. It’s ridiculous how fast the strength goes. Looks like my little boy is all grown up…complaining about sleep, weekends at the girlfriend’s parents house. And yet still killing it. Any meets planned?

[/quote]

I feel you. I injured my back in march and it took me about 4 months to get back my old squatting strength, deadlifting still isn’t there. Just keep at it though, I was able to bust right through my old squat PR because the mental block at those particular numbers were gone after 4 months.

I might do USPA in Hagerstown, MD on December 8th. I have some friends that are doing it but I don’t want to do it if I can’t beat my total from last year. My squat has gone up, DL gone down, bench is the question mark.

1116

10/18/12. OHP

Decent sesh yesterday. Decided I wanted to row two plates per side because I never have before. It was a little too much weight for me to get anything out of lat-development-wise (basically used body momentum to row it), but it was fun to hit a plate PR in something, it’s been so long.

Workout

Band pull-aparts, no moneys, vertical pull aparts x a lot

A) Standing OHP
85 x 8
115 x 5
135 x 5
155 x 3
-work sets-
175 x 3 x 4sets
(after last set) drop set 135 x 7

B) Seated DB OHP
55 x 10 x 3 <-shoulders on fire for 4-5 minutes after this

C) BB Rows
135 x 12
185 x 10
205 x 8
225 x 5

D1) Cable Rows
5 x 10

D2) Lateral DB Raises
5 x 10 (20lb each arm)

E) EZBAR CURLZ (standing)
35 x 10
55 x 8
75 x 6
75 x 6
(drop set) 75 x 6, 55 x 6, 35 x 6

1117

10/19/12. DL.

By far the best deadlifting sesh I’ve had in a LONG time. I was staring at 370 and thinking about how heavy it was gonna feel and how my lower back was gonna feel while doing it. Then I thought to myself what the fuck dude, you deadlifted 100lbs more than this one fucking year ago. For some reason that REALLY pissed me off, and all my sets at 370 moved faster than my warmup at 325. I think a lot of my deadlifting issues have been confidence-related… just in a big rut you know… judging by my squats, my lower body strength has not tanked so I shouldn’t be DLing like a sandy vagina based on that.

Also, I did rack pulls from one lower peg, below knees, and they were much harder but I still set a 3RM on them. All in all I felt strong today.

Workout

Leg swings x 20ish per leg

A) Deadlift
135 x 8ish
225 x 5
275 x 5
325 x 5
-work sets-
370 x 3 x 4 sets

B) Rack Pull from 2" below knees
225 x 8
285 x 6
315 x 5
345 x 4
365 x 3 PR

C) BB Shrugs
185 x 12, 10, 10

D1) Ham Curls
2 x 10

D2) Ab Rollouts
3 x 8

Conditioning

DON’T do any form of squat tabata for conditioning on leg day. I tried box squats with 85lbs, and got crippling lactic acid by the third interval. Retried with an empty bar, same result. Moved on to hang clean tabatas with an empty bar, killed my wrists halfway through.

But I learned some stuff that didn’t work. I didn’t need to do any more work today. Next week I will find a better conditioning tool by stealing from StormTheBeach’s log.

Time to go get bourbon’d.

1118

[quote]scj119 wrote:

DON’T do any form of squat tabata for conditioning on leg day. I tried box squats with 85lbs, and got crippling lactic acid by the third interval. Retried with an empty bar, same result. Moved on to hang clean tabatas with an empty bar, killed my wrists halfway through.

[/quote]

haha I learned this lesson the hard way like you. It is kinda funny to watch a 300 pound guy try to squat an empty bar and fail at it though

1119

[quote]VTBalla34 wrote:

[quote]scj119 wrote:

DON’T do any form of squat tabata for conditioning on leg day. I tried box squats with 85lbs, and got crippling lactic acid by the third interval. Retried with an empty bar, same result. Moved on to hang clean tabatas with an empty bar, killed my wrists halfway through.

[/quote]

haha I learned this lesson the hard way like you. It is kinda funny to watch a 300 pound guy try to squat an empty bar and fail at it though[/quote]
lol and lol

1120

10/22/12. Bench.

Max test week! Max test week!

Highest I have benched since August 2011. I actually felt strong enough to get more, but something in my form was off and I was losing tightness near the bottom of the press. Hard to keep tension in my chest/triceps, I need to play with grip and form more.

Workout

A) Bench
95 x 8
135 x 5
195 x 5
225 x 2
250 x 2
265 x 1
280 x 1

B) DB Press
80 x 10, 10, 8
-followed by pushups to failure after final set

C) DB Row
100 x 10, 10 10
-first time getting all 30 reps at 100. Next up 105.

D1) Lat Pulldowns
100 x 11, 11, 10

D2) V-Bar Pushdowns
3 x 11

D3) Face Pulls
3 x 10-12ish

Squats tomorrow. Plan is to go for my first 3.5 plate squat (365lb).

[quote]VTBalla34 wrote:

[quote]scj119 wrote:

DON’T do any form of squat tabata for conditioning on leg day. I tried box squats with 85lbs, and got crippling lactic acid by the third interval. Retried with an empty bar, same result. Moved on to hang clean tabatas with an empty bar, killed my wrists halfway through.

[/quote]

haha I learned this lesson the hard way like you. It is kinda funny to watch a 300 pound guy try to squat an empty bar and fail at it though[/quote]

Haha I can only imagine. I felt like a colossal poser failing an empty bar box squat.

[quote]spar4tee wrote:

[quote]VTBalla34 wrote:

[quote]scj119 wrote:

DON’T do any form of squat tabata for conditioning on leg day. I tried box squats with 85lbs, and got crippling lactic acid by the third interval. Retried with an empty bar, same result. Moved on to hang clean tabatas with an empty bar, killed my wrists halfway through.

[/quote]

haha I learned this lesson the hard way like you. It is kinda funny to watch a 300 pound guy try to squat an empty bar and fail at it though[/quote]
lol and lol[/quote]
lol and lol and lol