Wednesday 6/19
Deadlift
315 for 3x5
I was too far forward for most of these so they weren’t as strong as last week’s.
Fat Gripz OHP
85 for 5x5
Can’t tell if these were aggravating my shoulder or not. Might need to move my grip out a bit.
Neutral Grip Chins
BW for 5x4
My strength for these is coming back nicely. All reps were fast except the very last one where I lost some tightness.
Decline Situps for 3x8
Not a fan. I want to go back to the ab roller but my lower-ab strain still hasn’t healed.
DB Bench
50 per hand for 3x10
Facepulls for 3x15
SS with Triceps Band Pushdowns 3x15
Friday 6/21
Squat
270 for 3x5
This was a fight, but I got all the reps cleanly. Time to throw on a 25-pounder next week.
Bench
Worked up to 190x3, which is a PR. I was supposed to do 3x3 at this weight, which I don’t think would have been a problem, but when I woke up this morning my wrist was killing me–I’m not sure what I did to it, but I’m pretty sure it’s tendonitis mixed with my ganglion cyst flaring up. So I didn’t want to push bench too much today–I was lucky just to be able to squat with minimal pain.
Kroc Row
70 x 20 each side
That is one nice benefit of taking it easy on the bench–I get an easy PR on Kroc Rows! I didn’t want to make my wrist any worse with more pulling, and since I hardly did any benching, I figured 20 pulling reps would be fine just this once.
RDL
145 for 3x10
DOH, no straps. Working on getting a stretch in my hamstrings, which is ridiculously hard for me because my hamstrings are super loose–not only can I touch my toes, but I can lie my hands flat on the ground without bending my knees!
Monday 6/24
Squat (w/ wrist wraps)
275 for 3x5
I was dead after this. Need to keep fighting to keep improving.
Bench (w/ wrist wraps)
165 for 5x5
The first two sets were too hard because the wrist wraps through me out of my groove. But I had not wrist pain because of them.
Kroc Row
75 x20
The end of this was kind of ugly, so I’ll keep it at this weight for next time. Hoping for 100 x20 by the end of summer.
T-bar Rows
75 plus bar for 3x10
Biceps/triceps with rope attachment for 2 sets. 85 degrees Fahrenheit plus high humidity plus super taxing squat sets really convinced me to not give a shit about arm work.
Wednesday 6/26
Deadlift
325 for 3x5
Not bad. Last rep was kind of hard, but overall not bad.
Fat Gripz OHP
90 for 5x5 with wrist wraps
The wraps helped a lot to get power out of the bottom. I am pleased.
Neutral Grip Chins
BW for 5x5
Not hard.
DB Bench // Seated Facepulls
55 for 3x10 // 3x15
My shoulders weren’t liking these heavier presses. Maybe flies or cable crossovers will be a better option.
Friday 6/28
Squat
280 for 3x5
The last rep was all-out and ended up being somewhat of a squat-morning. I got to 6 weeks out with linear progression with sets of 5. Now I think it’s time to go to sets of 3 and give my body and mind a bit of a break with the decreased volume and go on to hit some higher intensity work for the next several weeks (3x3 and 3x2) followed by a one-week deload and then maxing.
Bench
195 for 3x2
My goal was 3x3. 190 came up so easily last week for 3 that I thought this would be a breeze, but the wraps, although they protect my wrists, throw me out of my groove.
T-bar Rows // Weighted Hanging Leg Raises
Bar 75 for 5x10 // 10 for 5x5
T-bar Rows were strong. Not enough energy for Kroc Rows today. Weighted hanging leg raises are weird, but I think they may become effective in place of ab rollers for now.
RDL to Rack
155 for 3x10
Tried something a little different. Having the dead-stop component really changes things.
Monday 7/1
Squat
285 for 3x3
First set wasn’t any good. Next two were alright. Need to keep everything tighter on the descent.
Bench
165 for 3x5
I don’t know why I didn’t do 5 sets, but I didn’t. I brought my grip in a finger’s width and got more “pop” off the chest.
Kroc Rows
75x15 per side
Didn’t have it in me today.
T-bar Rows
Bar 100 for 2x10
Bar 100 for 1x10
It’s nice that something went well, at least
Ab Roller
BW for 5x3
Hell yeah! Didn’t feel any strain in my lower abs! Back on board with these!
Band triceps extensions (3x10) and Band chest flies (4x10)
Wednesday 7/3
Deadlift
335 for 2x5
Probably could have gotten a third set, but I didn’t want form to break down too much.
Sumo-pulls from blocks (two 45-pound plates)
225 for 3x5
Dan Green recommended this as the best way to start pulling sumo. I’m planning on trying it out and seeing how I do. If nothing else it should help bring up my hip strength.
Fat Gripz OHP // Neutral Grip Chins
95 for 5x5 // 6, 6, 6, 5, 5
OHP was nice and tight and fast out of the bottom. Chins were all explosive and I stopped when I couldn’t pull explosively.
Band Chest Flies // Fat Gripz Curls
3x10 // 10, 7, 5
Wow, my curls suck. I can’t keep up strength from one set to the next. Not sure chest flies with bands are the way to go either.
Decline Sit Ups
3x8
All explosive and without touching my back down. The ab roller was gone again…
Monday 7/8 – Skipped Friday’s Session because family was in town, and frankly I needed a break.
Squat
290 for 3x3
First set was shaky, but by the last set I could have gone for more reps if I wanted to. Don’t think I warmed up enough.
Bench
195x2
185x2
135 for 3x10 Touch-‘n’-Go
It is so hard for me to groove the bar when I’m using wrist wraps! I always end up pressing straight up. I’ll try moving my grip back in and see if that helps at all.
T-bar Row (using 25 pound plates, as always)
Bar 50x10, 75x10, 100x10, 75x10, 50x15
I like the pyramid scheme. I can get in more reps than if I use 5x10, especially once I put another 25 onto the bar, and I can do one all-out set to go for a PR, which will help me move up the weight in time.
Decline Situps (back doesn’t touch pad at bottom)
3x8
The ab wheel is still gone. I think I should buy my own since my Uni gym doesn’t have one either.
Wednesday 7/10
Deadlift
345x5
345x3
First set felt great! The second set was a little too slow for my liking, so I cut it short and went for quality over quantity. Maybe I could have gotten two more reps just fine, but I felt there was too high a risk for poor form.
Sumo Deadlift Block Pulls (two 45 pound plates as blocks)
225x4, 245x3, 265x3 285x3
Felt good. Grip is the only issue with these. I’d like to keep using DOH, but especially with one or two fingers on the smooth that’s not happening for long.
Fat Gripz OHP // Neutral Grip Chins
100 for 5x5 // BW for 5x6
I need to remember to use my glutes more for OHP so I’m more explosive out of the hole. Also need to warmup with more than just the bar. Chins are coming along nicely.
Bench
135 for 3x5
Very slow eccentric, working on grooving the bar perfectly each rep. Nothing strenuous, just greasing the groove.
Fat Gripz Facepulls
3x15
Thanks Ben Bruno for suggesting these! Much better with the Gripz on! Dat upper back pump!
Ab Rollers (Fuck yes!!)
3x5
This is a PR, I guess. Just need to be careful to not allow APT.
For some reason I can’t copy/paste my log from the one I keep on my computer…
Monday 7/15 (had a good session Friday, including hitting a 210 bench, but I don’t feel like re-typing it)
Squat
300 for 3x3
Form broke down a little.
Bench
170 for 4x4
80% of my 1 RM–perfect for a “medium” day.
T-bar Row
Bar 50x10, 75x10, 110x10, 75x10, 50x15
110 was a PR.
RDL
145 for 3x10
Used 25-pound plates for these because my hamstrings are so loose.
Reverse Crunches for 3x10
Wednesday 7/17
Deadlift
355x5
315x5 (Sumo from low blocks)
Fat Gripz OHP
105 for 4x5
Chins
BW for 7,7,6,4
Bench (wide grip)
135 for 3x5
Fat Gripz Facepulls for 3x15
Abs for 3 sets
Friday 7/19 – hot as all hell again today. Much harder to lift well when I’m sweating a gallon an hour.
Squat
305 for 3, 3, 2
275 for 3 paused singles
Went full low bar on these for the first time. These were uncomfortable and even harder to reach depth than what I’ve been doing, but I think in the end it will only help me. I cut the third set short because I didn’t want to have my form break down too much on a new movement. Watched the squats of some of the great raw squatters before this and figured out something important: their torso angles relative to the floor remain almost completely the same the entire lift, so I was trying to emulate that with my lifts. I’m thinking I’ll be going down to one work set followed by paused squats starting next week, as I’m weak as shit out of the hole.
Bench
Worked up to 205x1
185 for 3x2
I’m trying out my wider grip, which I think will put me in a good position to hit 225 by the end of summer. I wanted to hit 215 today, but just didn’t have it in me.
T-bar Row
Bar 50x10, 75x10, 100x10, 75x10, 50x10
Just the requisite reps today, and didn’t feel I had it in me to go any heavier than 100.
Ab Roller
BW for 3x5
Working on properly tilting the pelvis posteriorly.
Some good news: I originally planned out my training block to be 12 weeks, but since I got a 3-month pass, it turns out to be 13 works, meaning I have an additional week to hit my goals of 350/225/425 = 1000 total.
Monday 7/22
Squat
310x3
275 for 5 singles in 5 minutes (~3 second pause at bottom)
Squatting for only one working set made this much more doable. I think I finally found the form I want to use, after 9 weeks of “tinkering.” Low bar with a pretty close grip (before this I had my hands out quite wide) and about shoulder-width stance (a few inches closer than I have been squatting), letting the knees track forward over the toes, and really sinking each rep so I can get better power out of the hole (since I have very long femurs and crazy hamstring flexibility).
Bench
165 for 5x5
Used my new, wider grip. Controlled negatives, and moderately fast concentric, not locking out fully to keep tension in the pecs, my weak point. Paused the last rep of each set for a couple seconds a la Ben Rice.
T-bar Row
Bar 50x10, 75x10, 120x10, 100x10, 75x10, 50x10
120 was an easy PR since I had enough energy left after the lower squat volume and medium-intensity bench.
Snatch-Grip SLDL’s
135 for 3x10
Still toying around to see what works for my hamstrings, still couldn’t get a great stretch in my hamstrings, but not terrible either.
Decline Situp for 3 sets.
I didn’t post much at all, but I kept up with your log on the other forum. Odd how I found this, just looking at other logs. Great lifting man!
And Styx is awesome. One of my favorite bands. If for some reason that has nothing to do with your username then just ignore my comment…
Funny how you found this! Can’t think of who you were on the other forum (and obviously can’t go back and try to figure it out).
No, my username is not about the band, it’s about the Greek word for hate. And omni- is the prefix meaning “all” (as is omnipresent, omniscient, omnipotent, etc.). So OmniStyx means “all-hating” (or something close to it), but really I just threw some Greek together until I got something that sounded good.
Wednesday 7/24
Deadlift
365x5 @ RPE 10
I was hoping that I would be able to rep 375 (my previous max) for 5 next week, but since today was such a struggle it would be stupid of me to even attempt it. I have three weeks left in the training block, so I’m going to prepare to max out by doing 3-5 heavy singles.
Sumo Deadlift (from floor!)
Worked up to 315x5
I need to tweak something about these to make them less awkward. Will work on it. These weren’t terribly hard, though.
Fat Gripz OHP
110 for 3x5
My shoulders hated me afterward…Will work on Greg Nuckols “Shoulder Saver” exercise to hopefully improve mobility.
Neutral Grip Chins
BW x 8, 5, 5
The 8 reps were pretty easy–could have done 10 with an all-out effort. I didn’t rest enough after the first set and it showed.
Bench
135 for 4x5
Just greasing the groove with some light work.
Fat Gripz Facepulls for 3x15
Towel Triceps Pushdowns for 3 sets/arm because a bud wanted me to try them out.
Decline Situps for a couple sets, one weighted, one not.
Well the forum’s still up! Just google it but wi some extra words pertaining to it and click on a link.
And I was not expecting that at all xD
What all is the benefit of OH Pressing with Fat Gripz? Is it easier on the elbows?
I don’t know if I really need Fat Gripz, but I have tiny wrists and bad shoulders, so it can’t hurt to put them on. If nothing else, once I take them off I should be able to put another 5-10% onto the bar.
Friday 7/26
Squat
315x3
275 for 5 singles (3-second pause)
Nice PR and the first time handling 315 in a few months. Low bar, narrow stance, and well below parallel seems to be working well for me.
Bench
205x1
215 x (miss)
135x15
135x10 (first 5 normal grip, next 5 close grip)
Pissed that I missed 215. The weight didn’t feel heavy when I unracked, so I think I was tight enough. I got it off my chest without too much problem, but it stalled a few inches later. I’m hoping some higher rep work will help.
T-bar Row
Bar + 50x10, 75x10, 100x10, 125x10, 100x8, 75x10
Nice PR here as well, although it was a little sloppy.
Dumbbell Flies for a couple light sets of 10. I don’t want to go heavy on these because my shoulder wasn’t liking these too much, even.
SLDL
135 for 4x10
First two sets done slowly and stopping on the floor each rep. Last two sets were explosive. I need to start doing these from a deficit so I can actually get a hamstring stretch. Wasn’t concerned with the weight being used, as I had some…ahem…ulterior motives…for going over and doing these. Only sort of paid off…
Weighted Ab Wheel
Worked up to BW+15 x3
There’s really no good way of keeping the weight on my back. If only I had some chains…