TCam's Log - Get Strong(er)

Training Training Logs
741

Back from vacation. I decided to start back with speed work for both upper and lower so that my max effort work might actually work out well.

DE Upper - Cycle 3, Week 3

Speed Bench:
Bar
2x5 @ 135
9x3 @ 225 (Various grip. Most notably wide grip was fast)

Pull-Ups (Neutral. Superset with bench):
9x5

Military Press: (5/3/1):
Bar
5 @ 95
5 @ 115
3 @ 135
3 @ 165
1 @ 185 (Add wraps)
1 @ 205 (Decided to try a single instead of repping this)
0 @ 225 (Got it a bit above my forehead)
0 @ 215 (Should have tried this before 225. This started to drop down twice during this rep and actually hurt my hip somehow)

Kroc Rows:
3x10 @ 100 L/R

DB Bat-Wing Holds (~5 Seconds):
2x5 @ 45s

Not much to say about this workout. I felt alright for having taken a week off. The military press was what got me today. The left side was lagging a bit, so my form was off kilter for some reason. Either way, as I said my left hip actually hurt after that 215 attempt, so obviously there is some instability/weakness on my left side. I’m not horribly disappointed in my performance. It’s not really a focus. I’m glad 205 was easy.

Speed bench was interesting in that a wider grip felt more solid and faster that usual. Everything was fast though.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4

742

DE Lower - Cycle 3, Week 3

Banded Speed Squats (1 avg. per side):
Bar
Bar+Bands
2x3 @ 135+Bands
10x3 @ 225+Bands (in 11 minutes)(Add belt after third set)

Cable Pulldown Abs:
4x15 @ “130”

BB Hyperextension (Wide Grip):
10 @ 135
2x8 @ 185
10 @ 135
25 @ BW

Pivot Leg Press:
20 @ 2pps
20 @ 3pps
20 @ 4pps

This may not look like much, but it was pretty rough on me after not squatting since last Wednesday. I rarely try to get my speed work done quickly, but I felt like doing it today. I was sweating my ass off after this. I didn’t squat with the greatest form ever. I just leaned forward too much on some reps, nothing catastrophic. But the weight moved fast enough from around set four onward. I’m still moving slowly out of the hole though.

Everything else went well. Leg press was basically for blood flow. I’ll probably continue doing this on DE lower.

Edit: Also, I thought I was about to pull an adductor on my left leg while doing those squats. Around the 8th set I could feel it pulling and twitching hard as I dipped under the bar. Nothing came of it other than soreness, but I thought it was interesting, considering my moderately narrow stance.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: 3/4

743

ME Upper - Cycle 3, Week ?

I wasn’t really sure if I wanted to go for 385x2 or 405x1 today. Hence the “Week ?”

Bench:
Bar
5 @ 135
2x5 @ 225
2x3 @ 275
3 @ 315
2 @ 345 (Add wraps)
2 @ 365
1 @ 385 (Failed second rep about 4-5 inches above my chest)
0 @ 395 (Wasn’t expecting to get this after failing, not a big deal)

DB Bench:
5 @ 100s (Floor)
10 @ 100s (Bench)
8 @ 100s (Bench)

Motivation is gone at this point

DB Squeeze(?) Press:
4x10 @ 25s

Pinwheel Curls:
10 @ 40s L/R
10 @ 50s L/R
10 @ 40s L/R

I warmed up a lot today, but getting a good lift wasn’t in the cards. I didn’t eat enough yesterday, only got 3-4 hours of sleep, and I am still very sore from squatting for some reason. Could have fixed 2/3 of those things, but I didn’t.

I could tell that bench wasn’t going so well when I realized that I couldn’t feel the muscles doing the work. I don’t mean like getting a pump, but I can usually feel the muscles doing the work and being explosive. I can’t find the words to explain it properly though.

I’m not too butthurt about it.

I’ll be doing the squeeze press more often. I was trying to actually activate my chest for once, since I barely use it during bench. Hopefully adding those in there, along with some other stuff, will help me with some bottom end strength.

Motivation: 1/4
Nutrition: 2/4 (Decent pre-workout. Post = Sushi, Mac and Cheese, and a pizza)
Explosiveness: 2/4

744

ME Lower - Cycle 3, Week 3 - Bloating Meal FTW

Stretched and "The Stick"ed some at home Stationary Biked 0.5 mile once I got the gym.

Rev. Band Box Squat (1 Light/Side, 65 off the bottom, 0 off the top):
Bar (More than usual)
5 @ 135
5 @ 225 (Add bands for remainder)
3 @ 275
3 @ 315
3 @ 365 (Add belt)
2 @ 405
2 @ 455
1 @ 495
1 @ 525 (PR!)
1 @ 545 (PR! Most I’ve ever walked out too)

Deadlift:
3 @ 135
3 @ 225
3 @ 315
2 @ 405
2 @ 455 (Add belt)
1 @ 495
1 @ 525 (Too slow to continue sumo)
1 @ 495 (Start conventional. PR!)
1 @ 525 (Bigger PR!)
1 @ 545 (This is something like a 60 lb. PR!)

Decline Banded Sit-Ups:
10 @ Avg. Band
2x10 @ Light. Band

Leg Extension (Rest every two sets):
10 @ “100”, 8 @ “120”
6 @ “140”, 4 @ “160”
2 @ “180”, 1 @ “200”
10 @ “80”

Biked another mile

Well this was one of the biggest surprises I’ve ever had in the gym. I woke up still sore, thinking there was no way I’d do well. Fortunately it turns out I was wrong. I was also in the gym for about 2 hours and 15 minutes. I never take that long. But this was a really high intensity workout.

The bar rolled forward on all three of my top sets of box squats. I’m not sure why. I may have been bending over too far. All of the reps were decently easy though, so the bar rolling wasn’t going to stop me either way.

Deadlift went really well today too. As I said, I got up to 525 sumo and it was slow, so I decided to go for a conventional PR instead. I wasn’t expecting such a big PR with 545 though, that’s only 10 lbs. off my sumo PR.

I had a lot more intensity going into this workout, compared to yesterday. Sleeping a full night probably helped.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4

745

DE Upper - Cycle 3, Week?

Because of the week off, I’m just making this a more intense deload week.

DB Squeeze Press (To attempt to make my chest work during bench):
2x15 @ 30s
10 @ 30s (Turns out it just fatigued my anterior delts)

Speed Bench:
Bar
2x5 @ 135
6x3 @ 225
Few singles with 225 to focus on squeezing every muscle ever.

Pull-Ups (Various grips, superset with bench):
5x5

Military Press from Pins (Eye level):
Bar
5 @ 95
5 @ 135 (Haven’t done more than this, the rest are PRs)
5 @ 155
3 @ 185
1 @ 205
1 @ 215
1 @ 225
0 @ 245
1 @ 245 (35 lbs. over full ROM PR)

Band High Rows (2 Avg. Bands, Superset with MP):
5x10

2 Mini Band Triceps Extension (No rest):
20, 20, 15 L/R

DB Bat-Wing Holds (10 count):
3x5 @ 50s

2 Mini Bands Pull-Apart:
3x20

I didn’t realize how many exercises I did today until I started writing this. It all felt like it was important though. It wasn’t any more tiring than usual, it all just felt right.

This was a very good session and I’m happy with everything, especially the military press from pins. The 245 was a pretty ridiculous grinder, in which the bar started to lower at one point, but my form stayed strong. Hopefully that will help my full ROM MP move upward pretty soon.

Speed bench went very well too. All reps were really fast. I don’t think I’ll try the pre-exhaust method with the squeeze press again. My anterior delts were just sore afterward.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4

746

DE Lower - Cycle 3, Pseudo-Deload - Yesterday

Banded Speed Box Squat (1 Avg. Per Side):
Bar
Bar+Bands
5 @ 135+Bands
9x3 @ 225+Bands

Power Clean:
3x5 @ 135

Hang Snatch:
3x3 @ 135 (Never done these before. Pretty rough on the ass and traps)

Cable Pulldown Abs:
25 @ “100”
20 @ “120”
15 @ “140”
10 @ “160” (Stack)

Natural GHR (Mostly Eccentric with a Push Off):
3x5

Squats were pretty good after about 5 sets, but my hips had a hard time opening up. I didn’t use any outside assistance or stability today (i.e. no belt, no sleeves) just because I felt like seeing how it’d feel. I was mainly worried about the knees. They were fine though.

I’ll definitely throw those hang snatches into my programming. I’m sure my form was horrendous, but it’ll get better.

GHR didn’t feel very good on my knees. But probably from not doing them enough.

ME Upper - Cycle 3, Pseudo-Deload - Today

Bench:
Bar
10 @ 135
5 @ 225
3 @ 275
5x3 @ 315 (Wraps)

JM Press / BB Cheat Curl:
3x10/5 @ 135/135

Military Press:
Bar
5 @ 95
3x5 @ 135

Cybex Row (Pronated):
5x10 @ “120”

Band High Row (2 Avg., Arms at ~70 degrees):
3x10

DB Lying Reverse Fly:
2x10 @ 15s
2x12 @ 15s

I’m very tired after having to wake up early for work, so I wasn’t really into this workout other than when I was actually moving weight. I was just sitting there not thinking about anything during my rest periods.

Either way, I moved everything pretty well other than military press. My shoulders and triceps were fatigued at that point, so I’m not worried about it. I was surprised how easily 315 was moving during bench.

Motivation: 2/4
Nutrition: 3/4
Explosiveness: 3/4

747

You do some absolutely sick shit in here, keep up the good work I’m following.
How do you pick your movements for ME work?

748

Thanks, Nachos! Honestly thinking back, I’ve always gotten my best strength gains when I’m doing exercises that let me overload a lot. That’s why I do things for bench like decline, reverse band, and board presses (though the board presses are new for me). I think anything that gets more weight, than I can handle otherwise, in my hands or on my back, the better off I am when I go for a new rep max. As for squats, they are my weakest lift, but I use box squats a lot and I’ve recently gotten into reverse band box squats as you can see. I mainly like to just do box or free squat though, as it gets me over that fear to just fucking do it. Same goes for deadlifting, just deadlift in some way in full ROM.

749

ME Lower - Cycle 3, Pseudo-Deload

Squat:
Bar
5 @ 135
5 @ 225
3 @ 275 (Add belt)
3 @ 315
3 @ 365
5x1 @ 405

Snatch From Pins (Just below mid-thigh):
5x2 @ 135

Cable Pulldown Abs:
3x15 @ “80”

This wasn’t too bad considering I had my first physics 102 exam today, which meant I was hunched over most of yesterday and today studying, and hunched over wanting to kill something for 2 hours straight while taking the exam. It was 5 questions long. That’s right, I averaged 24 minutes per question, and most of the class was still there when I left.

Anyway. I wasn’t very powerful today, but my strength was decent. The squats were slow but not hard, in other words. I just wasn’t able to get my quads firing the way I needed to.

Snatch went well. I’m sure I could have done something like a 10x2, but I just wanted to practice this movement a bit. I have no idea how good or bad it looked though.

Motivation: 3/4
Nutrition: 2/4
Explosiveness: 2/4

750

DE Upper - Cycle 3, Pseudo-Deload

Banded Speed Bench (1 doubled mini per side):
Bar
Bar+Bands
5 @ 135+Bands
3 @ 135+Bands
9x3 @ 225+Bands

Pull-Ups (Mostly neutral grip):
8x5

Military Press:
Bar
5 @ 95
5 @ 135
3 @ 165
3x3 @ 185

2 Mini-Bands Triceps Extension:
20,20,15 L/R

1 Mini-Band Biceps Curl:
20,20,15

DB Lying Reverse Fly (Incline):
2x15 @ 15s

This went pretty well. I had some slight elbow pain during the bench and pull-ups, but it went away after some band work to get blood flow in there.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 3/4

751

Worthless Time in the Gym

I’m not going to write sets down. I went in today just to try to get something done. I probably didn’t even get a training effect. I tried to squat, but even squatting the bar was hard on my hips. 135 felt heavy and 225 was basically crushing me. I ended up doing like two sets at both of those weights and then switching to deadlift, just to see if my squat was just off today.
Nope. I tried sumo, but my hips weren’t into it. I got up to a horrible single at 405 conventional and then I just left. This weekend just wasn’t going to allow anything happen in the gym. Too much stress involved with moving out of my house. I may have to take it easy for the next week and a half, until I get back to Birmingham.

752

Just Trying to Get Back in the Gym

Couldn’t go yesterday, as I had to move everything out of my house. I slept on the floor and now I’m staying at a friend’s house for the next week and a half. Hopefully I can lift normally now.

Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315
1 @ 345 (Add Wraps. Paused, Lift command)
1 @ 365 (Paused, Lift command)
1 @ 375 (Paused, Lift command)

Power Snatch (All of this is technically a PR):
Bar Stuff
3x1 @ 135
2x1 @ 155
2x1 @ 185

Power Clean:
2x3 @ 135
5x2 @ 185

That’s it. I wasn’t sure what would happen today considering the horrible time on Sunday. I’m happy with my performance though. My volume is way down, which is what I intended. I just wanted to get some CNS activation and practice some Olympic form. I don’t know what has compelled me to even start doing these lifts. Snatch is starting to be fun though.

Bench went really well. I’m very happy knowing I could get 375 pretty easily in a meet after not eating, sleeping, or training very well recently.

Physics test tomorrow. One more to go after that, then goodbye, undergrad.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4

753

ME Lower - Cycle 4, Week 1

Squat:
Bar
5 @ 135
5 @ 225
5 @ 315
3 @ 365 (Add belt)
3 @ 405
3 @ 425 (Match PR. Not easy)

Deadlift (Sumo):
5 @ 135
5 @ 225
3 @ 315
3 @ 405 (Add belt)
1 @ 455
2 @ 495 (Match PR. Failed on the 3rd rep)

Cable Pulldown Abs:
4x15 @ “90”

Hamstring Curl (Did these to failure to complete a strong full rep):
28 @ “80”
20 @ “80”
15 @ “80”

Snatch Grip Shrug:
10 @ 135
10 @ 225
4x10 @ 315 (Straps)

Matching a couple of PRs makes me happy. I had the strength for the 3rd pull at 495, the bar was slightly bent and it rolled out of my hands before I could get it more than a few inches off the floor. So pissed about that. I tried to get it again conventional a few seconds later, but it didn’t move very far before rolling again.

Squat was tough. I was having a tough time staying upright for some reason. Still powered through it though. Interestingly, when I got 515x1, my 3 rep max 2 weeks prior was 425x3. I don’t think I could get it again right now, but hoping to get back to 500 soon.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4

754

DE Upper - Cycle 4, Week 1 - Friday

Banded Speed Bench:
Bar
Bar+Bands (1 light band per side)
5 @ 135+Bands
6x3 @ 135+Bands (1 light/1 short mini per side)
3x3 @ 135+Bands (1 light per side)

Pull-Ups (Neutral):
7x5

Military Press:
Bar
5 @ 95
5 @ 135
5 @ 155
3 @ 185 (Felt weak on this today)

DB Reverse Fly (Incline):
3x15 @ 20s

Band Triceps Extension (2 minis):
20, 20, 15 L/R

Band Biceps Curl (2 minis):
15, 15 L/R

Kept putting off writing this and now I can’t remember much about this workout. Speed bench felt good, pull-ups were fine, military wasn’t anything special. I lifted at the YMCA in Hoover, where I’ll be from now on starting this Friday. The bars at this gym are very thick. There are two regular ones, but the others are all basically half-way to a fat bar. Not sure how it will affect me.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 3/4

755

DE Lower - Cycle 4, Week 1

Banded Speed Squat:
Bar
Bar+Bands (1 Avg. per side)
Bar+Bands (1 Avg./1 Light per side (for remainder))
2x3 @ 135+Bands
7x3 @ 225+Bands (Belt)

Power Snatch:
5x1 @ 135
5x1 @ 155

Speed Deadlift:
10x1 @ 315 (Alternating styles)

Avg.Band Pallof Press:
4x10 L/R

This workout was rough, but everything moved well. I was going to do box squats but there isn’t really anything to use for a box here. Hopefully I’ll find something soon or I’ll be doing solely free squats. That may or may not be a bad thing though.

The squats were pretty easy. There was almost no tension at the bottom, so I’ll have to figure out a better way to attach them on these racks.

I’m getting better at snatching. I’ll have to work on getting under it later, for now it’s just power snatch. Also, my lower traps and thoracic extensors are getting hit hard with these snatches. Hopefully it’ll help with the other lifts somehow.

Deadlifts were nothing special. Went pretty light.

Band pallof press is significantly harder than cable pallof press. It was like a burning, tearing feeling in my abs when I did them. Will continue.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4

756

ME Upper - Cycle 4, Week 1

Elbows hurt today. Held me way back.

Bench:
Bar
5 @ 135
5 @ 225
5 @ 275
3 @ 315 (Wraps)
3 @ 345
2 @ 365

Pendlay Row:
10 @ 135
4x8 @ 225

4" Deficit Push-Up:
2x10 Plyo
20 Partials (Wide)
15 Partials (Wide)

DB Pinwheel Curls:
4x10 @ 40s L/R

Triceps Finisher (2 Minis):
30, 20, 15

Biceps Finisher (Reverse Grip) (1 Mini):
20, 15

My elbows felt alright after I did the band stuff at the end. I’m contemplating doing those before my workout. I just don’t want to make myself weaker once I start lifting afterwards. I think the elbow pain may have come from the snatching from yesterday. Lots of shear force in those.

Overall it wasn’t a bad day though. My PRs are 365x3 and 375x2, so I was only 1 rep or 10 lbs. off depending on how you look at it.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: ? (Hard to tell how my CNS was doing when my elbows don’t let me move fast)

757

ME Lower - Cycle 4, Week 2

Squat:
Bar
5 @ 135
5 @ 225
5 @ 275
5 @ 315
3 @ 365 (Add belt)
2 @ 405
2 @ 455 (Match PR. Tough)

Deadlift (Sumo):
5 @ 135
5 @ 225
3 @ 315
3 @ 365
3 @ 405 (Add belt)
2 @ 455
2 @ 495
2 @ 525 (+10 lb. PR!)
1 @ 545
1 @ 495 (Conventional)

Cable Pulldown Abs:
15 @ “100”
20 @ “80”
2x15 @ “80” (Slowly)

Hamstring Curl:
25 @ “80”
15 @ “80”
12 @ “80”

Band Goodmorning (Avg.):
3x10

This workout was unnecessarily difficult. Squats were good up until the second rep at 455 when my upper back rounded and the bar rolled forward. I ground it out, but it was horrible. I didn’t quite lockout the second rep of 525 on deadlift because of the bar slipping in my left hand (overhand) but I’m counting the rep since it was basically done.

I should have stopped there, but I figured I would see how 545 felt. It was slow. So I dropped down to 495 for conventional. It was easy but not fast. My very low back is now very sore, like at my sacrum. I must have rounded over too much on the 525s.

I think I’m going to start incorporating several sets of squat singles at 405 on my speed days. I just need to get used to having a lot of weight on me at the bottom of the lift, since I keep falling forward so much.

I have my last exam of undergrad tomorrow (Friday) morning at 8am. Finally.

Motivation: 4/4
Nutrition: 3/4
Explosiveness: 3/4

758

DE Upper - Cycle 4, Week 2 - Yesterday

Banded Speed Bench:
Bar
Bar+Bands (1 Dbl Mini+1 Short Mini per side)
10x3 @ 135+Bands

Pull-Ups (Neutral grip. Through out workout):
8x5

Military Press:
Warm up…blah blah
2x185 and 1 push press. Terrible

Reverse Incline Fly:
3x15 @ 20s

Odd DB Curl (This is for my elbows. I took a DB and grabbed it by the end instead of the handle. As in, grabbed it with the grip I would use to open a large lid):
3x15 @ 10 L/R

Elbows were bothering me during this workout. The odd DB curls at the end got rid of the pain though. I’ll continue to do that.

DE Lower - Cycle 4, Week 2 - Today

Squat:
Bar
2x5 @ 135
2x3 @ 225
3 @ 275
3 @ 315
3 @ 365
5x1 @ 405

Snatch:
5x1 @ 135 (Elbows hurt. Cut this short)

Deadlift:
5 @ 135
5 @ 225
3 @ 315
10x1 @ 405

I was just tired of being there after deadlift. Along with my aching elbows, my back still hurts from Thursday, so the squats weren’t very easy once I got to about 315. I think I need to change my training style or increase my recovery efforts greatly. I’m just feeling shitty constantly right now.

One thing I realized today was that I solved my should problem years ago by strengthening the muscles surrounding the pain. I’m going to do that for my elbows too. I can’t really do that for my back though, since it’s not joint pain. So I guess I’ll just try to just get it both more flexible and stronger.

759

Cardio Day - Monday

First of all: I keep forgetting to update this. I’ll be more consistent now.

Secondly: I didn’t write this down from Sunday’s workout, but on my last 405 (Sumo) deadlift, I think my foot slipped a bit and I hurt my hip. It was like a dislocating pain, but I reset and pulled without a problem. Well, I’m having a hard time doing a wide stance hamstring stance with my knees slightly bent. It’s getting better as of now (Wednesday), but still, add it to the list. I’m starting to feel unathletic because of all these aches and pains I keep getting. So I went to the gym Monday morning and did a few things.

Rowing (5/10 resistance):
500m
3x1:00 active/ :30 rest (Got about 250m each)

Stationary Bike:
8 minutes, went about 3.5 miles. This was easy.

Running (On 160m Track):
3 laps
2 laps (Wow my achilles tendons feel shitty)

Front Squat:
Bar
2x10 @ 135 (Hip hurt at the bottom)

Banded Abs:
Pallof Press with light band, pulldown abs with average band

ME Upper - Cycle 4, Week 3 - Yesterday

Bench Press:
Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315
2 @ 345
1 @ 365
1 @ 375 (Grinder)

Odd DB Curl for Brachioradialis (superset between bench sets):
5x10 @ 10 L/R

Snatch Grip Pendlay Row:
10x135
5x5 @ 225

Neutral Grip DB Bench:
20 @ 65s
17 @ 65s
15 @ 65s

Reverse DB Fly (Incline):
3x15 @ 20s

My elbows were fine most of the time during bench. I’ll definitely continue to superset the odd curls with it. I just wasn’t very strong on bench today either way. I mean, I’m still glad that I am able to bench 375 with chronic elbow pain, I’d just like to get stronger now please.

I liked the snatch grip pendlay rows a lot. I can actually feel my lats working, as opposed to the clean grip in which it feels like it’s entirely elbow movement.

I got the high rep neutral DB press from a Facebook post from EFS. It’s for strength off the chest, which coincidentally is where I’m weak and my elbow pain happens. My elbows felt fine during these though, so I’ll continue doing them.

All in all, it seems like these accessories could be a good work-around for my elbows and I’m going to do them for several weeks.

Motivation: 3/4
Nutrition: 3/4 (Good choices, need a lot more food though)
Explosiveness: 2/4

760

I’m going to stop training for powerlifting for a month

Yesterday I squatted 455 for 1 and pulled (conventional) the same. My hips were shooting up fast in both exercises because of that little injury that happened the other day. Couple that with all of my lifts continuing to be shitty and I think I need to take a month off to do something else.

I haven’t decided what type of training I’ll be doing. It’s not going to be bullshit, but I’ll probably do a lot of form, explosive, and mobility work. Mostly front squats, rows, pull-ups, snatch, lunges, box jumps, DB bench, etc. I’m looking into doing this “High Performance Training Matrix” from this article http://www.T-Nation.com/free_online_article/most_recent/the_high_performance_training_matrix and seeing how it feels.

I’ll work on it tonight.