Week 5 Training Recap (few days late lol)
Writing this going into the 6th Week.
Training is going as planned. Bench is moving up despite the very low bench frequency and high back volume + overload I’m doing for my deadlift.
Overhead Press has been the strongest it’s ever been. I don’t know what’s changed but my Bench Press has coincidentally felt the strongest it’s ever been despite me barely doing more than a few sets of one to three reps. Goals on this are eventually to hit 225x8 ohp. The OHP also doesn’t seem to be as affected by my back training as bench is
I still deadlift once a week. I’m planning on hitting a schedule like Mon/Wed/Sat. Monday being upper body, Weds and Saturday being a deadlift and deadlift accessory day.
Most importantly my experiment nutrition wise has given me some valuable insight. I get in about 100g of protein a day vs 250-300g of protein. The rest of my calories are in the form of carbs and fats. What I have found? It does not fucking matter. I am feeling just as strong as if not stronger than before when I was meticulously hitting my macros and getting in 500g of carbs and 300g of protein. I am growing very nicely with 100g of protein and some days I’m sure it’s even less. It also saves me money by not spending on supplements. Right now I spend about 1 dollar a day on a 24oz coffee at the gas station as my Preworkout and it works just as well as pre workout.
Box Squat Deadlift Stance (down to parallel)
405x5
455x10
Cable Row
2x20
Lat Pulldown
2x20
Lying Leg Curl
2x20
Weight not important for accessories, just wanting to be explosive and controlled getting blood into the muscle
495 to 605 was a HUGE fucking jump but it still moved easy. 455x10 would be a PR on the box and just in general. That was to parallel, raw and beltless which I haven’t done before in those conditions. RDLs also done raw and beltless.
I’m playing a slow game with my deadlift, even I know I can add more and more weight but I’d rather do small 5lb jumps over months at a time and get more growth and avoid injury. The itch to go heavier is there though and I have to tell myself to dial it back.
Also also, the gym owner gave me a free 2 week membership. He knows it’s rent week for me and wanted to help me out B4 I buy a membership there
Edit: post workout meal is 2 double cheeseburgers from McDonald’s with a left over bag of takis
Tricep Straight Bar Pushdown (30s rest)
100x12
130x12
160x12
DB Shoulder press
65x8
90x10
50x20 burnout
Tricep Overhead Pushdown (burnout)
2x20
215x5 OHP PR. 90x10 Dumbbell Shoulder Press PR.
Shoulder strength has been at a life time best. Everything is feeling strong and growing nicely. I may skip the bench session next Monday and opt to do another accessory day.
Wanted to do more but ran outta time. Going for 225x5 on OHP next week. I cut my last few reps a lil short but not worried about it too much, still felt strong and slow, controlled.
Since I obsessively browse through my powerlifting idols training, I thought I should share this piece of information from George leeman that I’m sure alot will find useful. This has been a integral part to my current training routine.
If anyone needs a link to Larry wheels log I can probably dig it up.
Box Squats Deadlift Stance (Parallel)
225x10
315x10 (rear shoulder started cramping)
405x4 (wasn’t even worth it at this point lol, stopped here )
Barbell Row
225x8
315x8
365x8
225x20 Burnout
Lat Pulldown
100x15
130x12
160x10
100x25 burnout
Single Arm Plate Loaded Lat Pulldown
45x15
90x15
180x15
90x20 Burnout
Cable Row w/ Lat Pulldown Bar Burnout
3x15
365x8 Row PR. Felt good.
I originally wanted to do 705x5 off the racks but I decided instead to do a 10lb jump and lower the pins to knee height. It felt surprisingly easy, next week I’ll be working up to 690x5 and lowering the pins below the knees. I will be lowering the pins every accessory day I can until I end up pulling it from the floor. Still a PR.
When I scrapped my last log I had just injured/strained my right rotator cuff and it took months to heal. Started acting up again today, wasn’t worth it to push through.
Progress has been steady and consistent. The numbers and attempts I’ve been choosing all feel like they land within the 80% range which is perfect. I haven’t failed any of my major compounds movement or accessories compound attempts yet and that’s exactly what I want, my peak is going to be very slow but I think it’ll be worth the trade off.
Ill be training high volume for at least another 7-8 weeks before I consider starting to hit closer to 90-95%. The only thing that I may have to readjust is my bench attempts since 365 was very close to maximal effort. I’m going to be swapping that out next week with Pin Pressing and hammering OHP.
I will be starting to throw in Wrapped Squatting again starting next week, but I will only be going sub maximal on these. I’m thinking my choice rep range will be 6-8 reps.
Size gains have been amazing. My girlfriend commented on my shoulder and back development and said they are getting huge. So the deadlifting and shoulder pressing is paying off ha.
Injuries haven’t happened but the first signs of potential ones are cropping up. Really only my rotator cuff which I injured before. I’m gonna keep an eye on this.
Standing Lateral Raise (some body English involved)
25x15
35x12
45x12
Tricep Overhead Pushdown
3x100x20 Slow Tempo
Tricep W Bar Pushdown
2x220x12
Tricep Pushdown w/ V Bar
3x100x15 Slow Tempo
220x5 shoulder press PR. 100x6 DB Shoulder press PR. Training was going great this session, don’t know how long I’ve been in here lol at least 2 hours. Gonna go hit the Chinese buffet right now.
Definently could’ve hit 225x5 today if I chose to but I want to leave the gains on the table for next session. Hoped I could get 100x8 on the dumbbells but oh well I can’t be too greedy haha
Thanks, I’m really liking shoulder press right now. I never thought I’d be saying this but I am considering just replacing bench with this for now haha
So with the way I’m feeling post training regarding my elbows, hips and knees, I’m going to be taking a few days off the gym. Feeling pretty inflamed and beat up. I think it’s much needed.
I will be back either friday, but if I feel like I need more rest, then saturday. I’ll still update the log with my random banter if I come up with something.
Going to use this time to eat some good food, and work on mobility as usual
I found out some great news today. We will be moving to a new place dec 18th.
Much safer neighbourhood and a relatively safe area.
The drive is about 30 minutes but I think it’s worth it getting out of this area, don’t have to worry about having our car stolen or getting robbed anymore haha.
Edit: I forgot to add. Some guy this morning was getting really confrontational with me at the gas station, luckily he wasn’t a crazy, but I kept my cool. Ive never had to experience that before but I’m still confused on how someone can get so mad over nothing. Don’t think I said more than a few words to him.
Maybe, it crossed my mind, I’ve always been raised not to start shit so body language has been pretty important to me, sucks if that was the case, I just want to have a good time and joke around haha
I was with my girlfriend, I do remember there was one other situation a pretty long time ago that was kinda similar with her there, I forgot about it until today to be honest, but obviously no where near as vocal or crazy. Wouldn’t be surprised if it was an insecurity and jealousy thing
Sucks when you are literally minding your own business and chilling lol the last thing I want is getting in a fight for no reason what so ever
All I had time to do today. Pulls where all raw with a belt up until 615. Didn’t have chalk for 585 but still moved up with no straps surprisingly well.
615 felt fine, not as great as other days, but not worried to much about it, the strength will come
Currently 2am, just finished up. 225x5 PR, I had a 6th in me so gives me some room to grow next week.
Stayed at 355 on bench because no spot and was getting gassed from the OHP before.
Me and the gf going to go for a cruise and grub out. We bought fireworks and gonna light them up haha, for some reason my store sells them in December, don’t know why
Two massive PRs today. 585x6 after 6 months no free weight squatting, 375x8 on my barbell rows.
My pajamas split down the middle on the second rep of my squat topset, funny as shit lol.
For no free weight squatting, it felt amazing to be under the bar again with that amount of weight. Loved every second of it and was able to get right back into it after warming up.
I was originally aiming for an easy single with 585 with how 545 moved but decided to go all out
Yeah I’m banged up. I had 3 spotters and one of the guys racked it too low and rammed my finger into the j hook, jammed it and got sliced up a lil, banged up but I’m happy with how today went.
I was not expecting 585 to move the way it did, I popped up so fast from the hole on my first rep it threw me off balance and I went all out after that.
Everyone could definently hear those PJs ripping lol
