DE Lower
Long warm-up because my hips weren’t happy. It didn’t work.
Squat:
I don’t know. Awful.
Low Box Squat:
2x5 @ 135
3 @ 225 (Nope)
2x3 @ 135 (Add short mini band around knees)
4 or 5x3 @ 185 (Okay)
Leg Press (Total plates):
10 @ 6 plates
3x5 @ 10 plates
Hyperextension / Hanging Leg Raise Superset:
3x10 @ 70 / 15
Short Monster Mini Band Abduction Walks:
2x10
This was the opposite of Thursday. Squats were very slow. I don’t know what the deal is with my squats. Just wasn’t able to wake up my hips or get explosive out of the hole. I’ve always sucked at the bottom, so I need to figure this out before my bench passes my squat. facepalm
Motivation: 1/4 (10:30am workout = ghey. I don’t see how people do it at 7am and earlier.)
Nutrition: 3/4
Explosiveness: 1/4
ME Upper-“Defeat”
Bench:
10 @ Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315
2 @ 345
1 @ 365 (Demotivator. Very slow)
0 @ 375
Edit: 15 @ 225 (Actually pretty good)
DB Kroc Rows:
3x10 @ 130 (No straps, PR)
Cable Face-Pull:
3x15 @ “52.5”
Cable Triceps Pushdown:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 @ “52.5, 57, 62.5, 67.5, 72.5, 77.5, 82.5, 87.5, 92.5, 97.5” (I’m assuming it’s half of the actual weight. Stupid cable systems.)
I feel defeated. I was all ready to go and beat the shit out of 375 and get 380-385. But, alas, 365 was slow and unstable. My back was cramping from the start (with the bar) and I could never fix it. I probably shouldn’t have done flat bench, but it was my last workout with my dad before I go back to school, so I figured I’d do that with him. I also should have gone for some PR’s on bench instead of a 1RM like usual.
Everything else went well enough.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: Bench-2/4, Everything Else-4/4
ME Lower-“F***************************CK”
Long warm up again
Deadlift:
2x5 @ 135
5 @ 225
2x5 @ 315 (Feel like shit thus far)
3 @ 405 (Big jump, but I just want to get it over with now)
1 @ 455
1 @ 495
1 @ 525
Ghetto GHR:
5x5 w/ Mini Band Assistance
Hanging Leg Raise:
3x15
Well, having two bad days in a row blows dick. My back hasn’t been feeling great all day, but I knew I wouldn’t have a spot for squats or box squats. Not sure those would have gone any better. I needed all my energy for the 495 and 525.
I’m back in Tuscaloosa now, so I can be on my own schedule now and eat everything whenever I want.
I’m setting up a new workout and diet plan. Workouts are still ME and DE, just adding extra deadlifting, and the diet is based on carb back-loading. So hopefully I’ll continue to gain strength and lose fat at the same time. It’ll be a steady diet this time.
Motivation: 2/4
Nutrition: 1/4 (Oh hai.)
Explosiveness: 1/4
Bullshit Day
Gyms are closed here in bama as a result of it being slightly cold and thus scary to us. So stupid. I did this at my living-community’s clubhouse gym.
DB Press:
15 @ 50s (Heaviest they have. Flat bench.)
4x10 @ 50s (Raising incline each time, ending at military press)
Some reverse flies and external shoulder rotations.
Average Band Rows, Different Angles:
5x10
Average Band Triceps Extension:
2x10
Neck Extension/Flexion:
2x20/20
This was about all that was available to me. I haven’t been to the gym since Wednesday. I tried to go Saturday and Sunday, but the gym was closed early because of still being on break and the cold. And by cold, I mean 26 degrees. I’d just like to point that out. It’s not cold.
I’ve been doing the carb back-loading for a couple days and I like it so far. I haven’t really gotten a chance to do it and train though. I’ll probably be changing my days from M-W-F-Su to T-Th-Sa-Su as a result of my friend and my class schedule changes.
Motivation: 2/4
Nutrition: 4/4
Explosiveness: …couldn’t really tell.
ME Lower
I’m not writing everything down. I still suck.
Squat:
Worked up to 2x365
Deadlift:
Worked up to a shitty single at 455.
GHR with Mini Band Assistance:
4x5
I feel awful. Winter beat me again it seems. I felt okay squatting til 365. I don’t know what to do.
Yo man, I feel your pain. I was going through that last month. Not eating that well + being super social was fucking up my workouts. Squat is one of the lifts that gets hit the hardest. Maybe it’s time to deload your back squat, and/or start focusing on another variant, likeeee front squat! Get your front squat up and I bet things will get cooking again. Also doing a new lift will give you some PRs and get the motivation going.
Also, it looks like you do a LOT of singles and doubles. Im no powerlifter or expert, but if you are not hitting the weights you feel like you should, maybe lighten it up a little. Work in the 5-8 range for a few weeks/months, get stronger there, and start moving back into the single/double/triple range.
Just a thought.
Sorry your training isnt going that well though. You’re a strong guy for sure, don’t forget that.
Thanks, man. I actually set up a new program that incorporates more triples. But I think you’re probably right too. I need to start going back and beating my old 5-8 rep maxes just for motivation’s sake. I think I’ll add a back/weaknesses day also. Mainly nothing heavy, just focusing on form, postural issues, and lots of mobility.
I may just try front squatting too.
Thanks for actually saying something and trying to help. I really appreciate it.
Pics comparing my usual pre-workout meal (Filet with blue cheese, avocado, and squash/zucchini) and post-workout meal (Mongolian beef and steamed rice). The second one is obviously take out. I only do that about once or twice a week.
Back/Mobility Day
Stretch and Warm Up (sets and seconds/reps are per side if applicable):
-Squat to Hamstring Hold 3x10 (30 Seconds Total)
-Hip Flexor 3x10 (60 Sec)
-Ankle Rotation Internal and External 3x10 (120 Rotations)
-Hip Step-Over 2x8 (32 Over-and-Back)
-Banded Abductor Walk 5x5 (50 Abductions)
-Horizontal Lat 3x10 (30 Sec)
-Mini Band External Shoulder Rotations 3x10 (60 Rotations)
-Mini Band Face-Pulls w/ Hold 3x15 (45 Pulls)
Actual Workout
Pull-Ups:
5x5 (Felt great today actually. Used a slightly more narrow grip today)
Chest Supported T-Bar Rows:
5 @ 2 plates
3x8 @ 2.5 plates
5 @ 2 plates
Hyperextension:
5x5 @ 100
GHR w/ Mini Band Assistance
4x5 (Eccentric as slow as possible, getting better at these)
Row:
3x400m @ 1:38, 1:31, 1:31 (I wanted to take these kind of slow. I’ll get back up into more fast paced intervals soon. I’ll also probably start going for a certain time rather than distance so that I am trying to get as far as possible in a certain amount of time)
More Stretching
-Glute/Piriformis 3x15 (90 Sec)
-Calf 2x10 (40 Sec)
-Adductor 3x15 (45 Sec)
-Upper/Lower Back and Abductor 3x15 (90 Sec)
-Banded Chest/Neck and Back 3x15 (180 Sec) (Search “Episode 127/365: Olympic Gold Mobility” on Youtube, around 5 minute mark)
Yes, this was the most stretching I have ever done. My flexibility isn’t bad, but I’m sure it could get much better. I think I will like adding this day mostly for recovery. The cardio and extra back work won’t hurt either.
You posted pics… you miss me ;D
I also think I have a 6th sense about these things. Like, I always manage to click this thread when there’s food. Amazing.
As for training… bummer.
I agree with the switching rep ranges and exercises. If you do low reps all the time, it’s going to burn you out, regardless of the deload you just took.
So just switch it up and take it easy young whipper-snapper.
And somehow I knew Nikki would show up. It’s like a 6th sense thing too. lol
This plateau always happens right after/during winter break. It may be burn out, it may also be inconsistency though. I’ll switch it up, but I don’t know if I can take it easy for long. I go crazy during deloads. haha
DE? Upper
Incline Bench:
10 @ Bar
10 @ 135
3x5 @ 225 (Shoulder didn’t feel good with these)
10 @ 135
Cable Triceps Pushdown:
10 @ “10”
8 @ “12”
8 @ “14”
Cable Face-Pulls:
2x20 @ “6”
Cable Curlz (Rope):
2x10 @ “10”
This took about 25 minutes. The gym was horribly packed. I couldn’t stand all of the stupid shit going on. It was literally unbearable for me today. So, I left.
My shoulder hurt during the incline bench. I’m not sure why. I think I should leave my upper body mobility stuff for today instead of on the back day (yesterday), I think I sacrificed stability for mobility as a result. If I do it today after I bench, I should get the benefit of added mobility, but not be affected for the upcoming ME benching.
Motivation: 1/4 (Not enough sleep)
Nutrition: 4/4 (This should basically stay here or 3/4 for a long time)
Explosiveness: 1/4 (Again, tired)
The stupid shit going on in the gym is the universe’s way of saying “Stay your ass at home and deload!”
I don’t like deloads either, but your 'tude is kinda bringing me down. But then I look at the food and all is right in the world.
Before Deload
Kind of a test day
Squat:
10 @ Bar
10 @ 135
5 @ 225
5 @ 275
5 @ 315
1 @ 365 (Slow)
20 @ 225 (Not slow)
Pull-Up:
3x5
So, I will be deloading again here. I’m 90% sure my CNS is just fried. I got 20x225 with no problem but could barely handle 365. Obviously my low rep explosiveness just isn’t there.
I’ll be focusing on stretching, mobility, and recovery. I may also do some bodyweight plyometrics and sprints to see if I can wake up my CNS.
Deloading
Rowing:
1:30 on, 0:30 rest x 3 sets (I got to about 415m each set)
1:30 on after 2 min rest (Same)
~1660m total in 6 min.
Stretching (Hamstrings mostly, some hip flexors, chest, and shoulders)
Plyometric Deficit (3-4 inches) Push-Ups:
3x10 (1st set=Great, 2nd-3rd=Decent)
Ghetto GHR (Mini Band Assistance):
4x5 (Only needed to catch myself once during 20 reps, not-really-quantifiablePR)
Avg. Band Rows + 1 sec. Hold:
3x10
Going to stretch shoulders/neck, hip flexors, upper back, glutes, and hamstrings now.
First deload session went deloadingly. Pretty boring, but I still got some stuff done. I’m happy about the GHRs. I usually have a bosu ball on the ground to barely push off with my fingers when I get to it, but since I didn’t have that, I was forced to do it all myself (plus the mini band). Funny seeing all the resolutionites look at you like you don’t know how to use the lat pull-down machine.
Motivation: 3/4
Nutrition: 3/4 (Didn’t exactly back-load this weekend, but I didn’t eat horribly at all)
Explosiveness: 2/4 (Hard to tell)
Deloading 2
Standing Military Press (warm-up):
10 @ Bar
10 @ 95
Behind-The-Neck Push Press:
5 @ 135
3 @ 185 (Not hard, just too much for a deload)
3x5 @ 135
HS Incline Press (waiting for other machine):
10 @ 90
10 @ 180
HS Wide Chest Press:
5 @ 270
5 @ 320
5 @ 360
Rowing:
200m/0:30 rest x 4
200m/0:30 rest x 4
1600m Total
Stretch hamstrings, hip flexors, glutes, shoulders/neck, ankles
Felt good today. Everything was pretty explosive. Doesn’t mean I’m stopping the deload though.
I want to do more behind-the-neck push press. I believe I got 235 when I did it the first time, I want to see what I can do. Only problem is, I can’t drop the rec center’s bumper plates or I’ll get in trouble (facepalm), and it’s tough to drop the weight back to my shoulders.
Motivation: 3/4
Nutrition: 3/4
Explosiveness: 3/4
Deloading 3 (Yesterday)
Squat:
3x5 @ 135
3x5 @ 225
Yup. That’s all. I was working strictly on form. My lower back is killing me today from squeezing my arch so hard. Even for just six sets. I wasn’t exactly explosive, but I was focusing on my arch, upper back, hips breaking first, not letting my pelvis tuck, and pushing my knees out.
I’ve caught a bit of a cold. We’ll see how training goes next week depending on if the cold progresses or not.
I’ll be going to the gym again today, probably benching/back accessories.
Deloading 4
Bench:
10 @ Bar
10 @ 135
5 @ 225
5x5 @ 275 (Felt heavy. Added belt on third set, felt better)
One-Arm DB Rows:
2x10 @ 130
DB Side Bends:
10 @ 80
10 @ 80 + Short Mini Band
DB Shrugs:
15 @ 100s
15 @ 100s + Short Mini Band
Chest Supported DB Rows (Face down on incline bench):
3x8 @ 80s
Straight Arm Pullover:
2x15 @ “47.5”
Plank:
2x45 seconds
It felt good to do something difficult. I think that when I start lifting heavy again, I’ll have a transition period (maybe 2-3 weeks) back into it, because my joints aren’t ready to hold a lot at the moment.
Deloading 5…I guess
Clean:
2x5 @ 135 (+Press a few times)
3 @ 185
1 @ 205
1 @ 225
0 @ 245
0 @ 245
1 @ 245 (+20 lbs. PR!)
Snatch (Lol, not really):
5 @ 135 (Got it above my head in one motion, but not to lockout. I don’t know proper form.)
Behind-The-Neck Push Press:
3x5 @ 135
Goblet Squats:
10 @ 45
2x8 @ 100
2x10 @ 100
Vertical Jumps:
20 reps
Well I felt great today. It was even an early workout (11am, woke up at 10am) which usually suck. I didn’t really go in with any plan, but I ended up doing clean for some reason. I thought I had gotten 235 last time, but looking back, I only got 225. So I’m happy I got 245. Those two I failed before the success weren’t horrible, I just couldn’t get under it.
That was the first time I’ve done goblet squats. I like those a lot. They made 100 pounds feel like so much more.
Done Deloading
Speed Deadlift (Conventional):
Something @ Bar
5 @ 135
5 @ 135 +60 at top (Short Mini)
5 @ 135 +115 (Short Light)
5 @ 135 +175 (Both)
3 @ 185 +60
3 @ 185 +115
1 @ 225 +115
1 @ 315 +115
1 @ 405
1 @ 405 +60 (Sumo)
1 @ 405 +115 (Sumo)
Swiss Bar Curls:
2x5 @ 70+Bar
3x8 @ 70+Bar
Chest-Supported Rows (Supersetted with Curls)
3x5 @ 90
Swiss Bar Curls:
8 @ 70+Bar
4 @ 70+Bar (Elbows don’t like that)
I think I got all the deadlift numbers right. If not, I’m missing stuff, not adding it. I should probably write down banded deadlift numbers while I do them with multiple bands. I’m happy with getting the 405 conventional pretty easily and also the 520 (at the top) sumo considering how hard it was to deadlift 455 before I started deloading again.
Thinking I’m going to try to add some arm and shoulder mass/strength to help with grip and stability while benching.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Transition Phase: Week 1, Day 2
Bench:
10 @ Bar
10 @ 135
12 @ 225
7 @ 275 (Had 8 in me, but didn’t have a spotter)
4 @ 315 (Wanted 5)
6 @ 275
8 @ 225
Behind-The-Neck Push Press:
3x8 @ 135
Lat Pulldown (Slow, trying to focus on form):
8 @ “12”
2x8 @ “16” (Straps)
Straight Arm Pullover:
4x8 @ “6” (2 sets normal, 2 wide)
Rowing:
445m @ 1:30 (I think it’s a +30m PR)
385m @ 1:30
390m @ 1:30
I fell like I needed more work sets for bench, but I don’t think I could have done anything without a spotter. I’m happy with how this went though. I rarely go over 5 reps once I hit 225, so it felt good to try something different.
Rowing wasn’t fun. I don’t know why it was so difficult today. After the first set I wanted to die. I took it pretty easy on the second and third for fear of throwing up. Fish oil burps didn’t help this.
As for the title of this post, I am transitioning back into heavier weights (triples, doubles, singles) over the next 3 weeks. I’m mainly trying to let myself get used to holding some weight again and get some different stimulation. I’ll be doing mostly 5-8 rep sets on the main movement except for when I do speed days.
Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
