TheMechanic55's log

Training Training Logs
41

3/3/11

A. Deadlift
2 x 365 - 7
2 x 395 - 7.5
1 x 425 - 9

Out of time.

a. I was a little angry that with myself for over shooting the RPE goal by so much. My set with 395 was pretty ugly but still felt strong so I thought if I got my form dialed in I would be good for 2 x 425 - 8. The problem was that I didnt get my form dialed in. LOL

I missed my last two training sessions of the week. I wasn’t happy about it but there wasn’t much I could have done about it since I failed to plan ahead. I did get a few 2 mile runs in, they were all completed in about 21 minutes.

42

3/7/11

A. Overhead Press
2 x 185 - 8
2 x 205 - 9
3 x 1 x 205 - 8/9

B. DB Bench
12 x 65’s
10 x 65’s

C1. DB Tricep Extensions
7 x 45’s
6 x 45’s

C2. Reverse Curls
12 x 60
10 x 60

D. Rear Raise, Mach
2 x 12 x 80

E. YTWL
2 x 10 x 5’s

.5 mile run, 3:59

rest 4min

.5 mile run, 4:05

  • I start a new phase of my training plan this week. Intensity and RPE’s will be increased while volume is cut back a little.

a. Moving the bar down a quarter inch on my hand made a big difference in how smooth reps felt. I’m glad I made a note of it last week.

run - This was fun. I LOVE running…just like very other 250lb-er HA!

43

3/8/11

A. Deadlift
2 x 395 - 8
2 x 415 - 9
1 x 415 - 9

B. Step Ups
2 x 12 x (BW 40)

C1. Cable Rows, Neutral
2 x 10 x 135

C2. Hanging leg raises
2 x 12 x BW

D. Leg Curls, 1L
2 x 10 x 45

E. SLDL, 1A, 1L
2 x 10 x 15

  • I was VERY sore from the run. It destroyed my calves. Warm-ups ran a little longer since I was trying to loosen up.

3/11/11

A. Bench
4 x 2 x 135

B1. Push Press
2 x 10 x 165

B2. Hammer Curls
7 x 45’s
6 x 45’s

B3. External Rotations
10 x mini
8 x mini

B4. Pec Stretch

C1. Pull Down, Scaps Only
2 x 10 x 165

C2. Face Pull
2 x 10 x 50

C3. Overhead Tricep Extension, EZ
2 x 12 x 95

.5 mile run @ 3:55

rest - 4min

.5 mile run @ 4:08

-First time benching in a couple weeks. My bench was a little tender after a few sets and a little tight the next morning. I’m going to continue to take it easy for a while. I want my chest to heal before i start pushing heavy weight.

44

3/15/11

A. Box Squat
2 x 395 - 8
2 x 415 - 9
2 x 1 x 415 - 8/9

B. Pull Down
2 x 10 x 140?

  • I didnt start training until almost 11pm. I don’t enjoy training that late but I had to get the session in.

3/16/11

A. Overhead Press
1 x 205 - 8
1 x 220 - 9
3 x 1 x 205 - 8/9

B. DB Bench
12 x 65’s
12 x 65’s

C1. DB Tricep Extension
12 x 40’s
9 x 40’s

C2. Reverse Curls
10 x 70
8 x 70

D. Rear Raises, mach
12 x 90
12 x 90

  • Like yesterday, I had to get in the gym at a time I dont enjoy. This time I was in there during the busy portion of the day. As much as I hate being there at that time I have to admit I enjoy seeing the characters that tend to workout at that time.
45

3/18/11

A. Deadlift
1 x 415 - 8
1 x 435 - 8.5
1 x 445 - 9.5*
1 x 415 - 9

B. Step Up
12 x (BW 50)
12 x (BW 50)

C1. Cable Row, Neutral
11 x 130?
9 x 130

C2. hanging leg Raises
11 x BW
8 x BW

D. Leg Curls, 1L
12 x 50
12 x 50

E. SLDL, 1L
2 x 12 x 15

Deadlift: While working up, I noticed the bar drifting forward as the weight got heavier. My first instinct was to get closer to the bar but i thought about it and I realize that the bar was getting in front of me because I was setting up too close to the bar. I moved back about an inch and that problem was solved for the moment. The set with 435 was strong, i felt if I improved my setup for the next set I would be good for 435 @ 9 RPE. Instead, I set-up horribly and let myself get rounded over on the way up.

Steps Up: My right leg sucks.

46

3/19/11

A1. Push Press
12 x 165
9 x 165

A2. Pull Ups
x 3 x BW

A3. Hammer Curls
x 5 x 40’s

I had about 30min to train, shower and get dressed for a date with the GF. I chose to scrap the plan and do the circuit shown above instead. The second and third exercises were done during the warm-up and work sets of the push press, at least five sets were done.

47

3/20/11

A. Box Squat
1 x 435 - 8
1 x 455 - 8.5
2 x 1 x 425 - 8/9

B1. Split Squat, Front
12 x 95
10 x 95

B2. Back Raises
10 x (BW 30)
12 x (BW 30)

C1. Pull Down
12 x 145
9 x 145

C2. Spread Eagle Sit Ups
10 x (BW 15)
10 x (BW 15)

Squat: I need to work on maintaining my arch while I walk the weight out of the rack. Resetting once I’m settled wont be possible when I start working with maximal weights.

The B circuit destroyed my legs. I struggled to pick up my notebook after I finished.

48

I thought I posted this earlier this week…guess not

3/21/11

The intensity block was fun, now its back to high volume for 4 weeks.

A. Overhead Press
3 x 165 - 7
3 x 185 - 8
3 x 180 - 8

B. DB Bench
5 x 10 x 50’s

C1. DB Tricep Extensions
5 x 10 x 30’s

C2. Reverse Curls
5 x 10 x 40

D. Rear Raises, Mach
5 x 10 x 50

OH Press: Focusing on being explosive and maintaining stablilty with the bar overhead.

Raises: I tried a thumbs up grip instead of a thumbs forward grip, like I have been using. The new grip made it so I felt it more in my delts, which was exactly what I was going for.

49

3/24/11

A. Deadlift
4 x 3 x 365 - 7/8

B1. Cable Rows, Neutral
5 x 10 x 90

B2. Hanging Leg Raises
some

Run: 1mi, 9:58

  • I put off this workout for a couple days because my legs were still recovering from my last squat workout. It would have been a good idea to stay active during those extra days off but I dont always do what I know I should do. Unfortunately. my deadlift workout suffered for it.

DL: I knew before entering the gym that the workout wasnt going to be great so instead of working up to a triple at an 8RPE I chose to get some reps in with a comfortable weight.

  • Single leg and hamstring work didnt sound like a good idea. Looking back, I know I should have at least gotten the reps in but I was being a puss.

Rows: I’m going to try a different variation next week. I’m not feeling these right now.

50

3/25/11

A1. Push Press
5 x 10 x 135

A2. External Rotation, hold
5 x 10sec x mini

A3. Hammer Curls
5 x 10 x 30’s

A4. Pec Stretch

B1. Pulldown, scaps
5 x 10 x 135

B2. Face Pull
5 x 10 x 40

B3. Overhead Tricep Extensions
5 x 10 x 70

  • My pec/delt still isnt 100%.

  • The plan was to get some triples in with the bar, 95lbs and 135 to get an idea of the condition of my pec/delt. After that I had planned on putting on my slingshot and working up, if it didnt hurt. I forgot the Sling Shot.

  • I remembered reading about Dave Tate doing reverse band bench for reps with light weight to rehab his pec, while I was curing myself for forgetting the Sling Shot. I might give it a try.

51

3/27/11

A. Box Squat
3 x 375 - 7
3 x 395 - 8
3 x 385 - 8

B1. Pull Down
5 x 10 x 120

B2. Spread EAgle Situps
5 x 10 x BW

Run - 1/2mi, 4:50

I plan on running a mile tonight

  • I’m pretty happy with the squatting. It seems to be moving along nicely.

  • I noticed something strange with my stride today. It might have been a one-time thing since I havent noticed anything before today. I’m going to keep an eye on it.

52

3/30/11

A. Overhead Press
2 x 185 - 7
2 x 200 - 8
4 x 2 x 185 - 7/8

B. DB Bench
2 x 10 x 55’s

C. Rear Raises
5 x 10 x 5’s

D1. DB Tricep Extension
12 x 30
12 x 30
11 x 30
10 x 30
7 x 30

D2. Reverse Curls
5 x 10 x 50

  • I was very surprised with how weak I am on the Rear Raises. I know my rear delts need work but that was pathetic.

Overhead Press: My right scap was drifting out during the concentric portion of the lift. Focusing on squeezing tight helped but didn’t completely fix it.

53

3/31/11

A. Deadlift
2 x 395 - 7
2 x 420 - 8
3 x 2 x 390 - 7/8

Out of time.

Deadlift: Instead of setting my abs after setting my hands, I tried setting my abs while standing and using more of a “grip-n-rip” style.

54

4/1/11

A. Bench with Sling Shot
3 x 135
Add Sling Shot
3 x 3 x 185

B1. Pulldown, Scap
5 x 12 x 150

B2. Face Pull
5 x 12 x 40

B3. Overhead Tricep Extensions, EZ
5 x 10 x 80

C1. DB Push Press
5 x 12 x 45

C2. Rear Raise, Mach
5 x 10 x 50

C3. Hammer Curls
5 x 6 x 45

C4. External Rotation, hold
5 x 10s x mini

55

4/2/11
A. Box Squat
2 x 395 - 7.5
2 x 410 - 8
2 x 380 - 8

B1. Split Squat
5 x 10 x 45

B2. Back Raise
5 x 10 x BW

C1. Pull Down
5 x 10 x 100

C2. Spread Eagle Situps
5 x 10 x BW

56

4/6/11

A. Overhead Press
3 x 165 - 6.5
3 x 190 - 8
2 x 3 x 175 - 7/8

B1. DB Bench
4 x 12-15 x 20

B2. Rear Raises
5 x 12 x 5

C1. DB Tricep Extension
2 x 12 x 30
2 x 9 x 30
8 x 30

C2. Reverse Curl
2 x 12 x 50
11 x 50
10 x 50
8 x 50

  • I chose not to push the DB Bench too hard my right pec was aching.

4/8/11

A. Deadlift
3 x 365 -7
3 x 405 - 8
3 x 3 x 375 - 7/8

B1. Seated Cable Row, W
5 x 10 x 90

B2. Leg Curl, 1L
3 x 12 x 40
9 x 40
5 x 40

4/10/11
A . Bench, Sling Shot
3 x 185
Add SlingShot
3 x 3 x 225

1 x 225 w/o Sling Shot

B1. Push Press
5 x 10 x 145

B2. Hammer Curl
2 x 12 x 30
2 x 10 x 30
8 x 30

B3. External Rotation
5 x 10 sec x mini

B4. Lat stretch

Bench: I’m not sure why, but on the drive to the gym I got the idea of benching with a thumbless grip. Benching this way felt a lot more natural than benching with thumbs around the bar. I’ve always viewed this grip as unnecessarily dangerous but this experience definitely changed my point of view.

4/13/11
A. Box Squat
3 x 365 - 6.5
3 x 405 - 8
3 x 375 - 9

B. Pull Down, neutral
5 x 12 x 100

C. Walking Lunges
4 x 18 x BW

D. Back Raises
5 x 12 x BW

E. Standing Abs
4 x 10 x 50?

57

4/14/11

A. Overhead Press
2 x 185 - 7
2 x 205 - 8.5

B1. DB Bench
5 x 12 x 50

B2. Rear Raise
5 x 15 x 5

C1. DB Tricep Extension
3 x 12 x 30
2 x 11 x 30

C2. Reverse Curl
5 x 12 x 50

DB bench: Instead of pausing in the bottom position, like I have been, I reduced the ROM a bit and didnt pause. That little change saved me a lot of pain in my pec/delt.

4/15/11

A. Deadlift
2 x 405 - 7
2 x 435 - 8
2 x 425 - 8

B1. Cable Row, W
5 x 12 x 90

B2. Leg Raises
5 x 8 x BW

C1. Leg Curls, 1L
5 x 12 x 40

C2. Reverse Lunges
5 x 10 x BW / each leg

4/17/11
A. Bench, Sling shot
3 x 225
Add Sling Shot
3 x 3 x 275

B1. Push Press
2 x 12 x 145

B2. Hammer Curls
2 x 12 x 30

B3. External Rotations
2 x 10 x mini band

B4. Lat Stretch

C1. Pulldown, Scap only
3 x 15 x 135

C2. Face Pull
3 x 12 x 40

C3. Overhead Tricep Extensions, EZ, N
3 x 15 x 70

  • I felt worn down so I decided to reduce the volume on my assistance work. This week was supposed to be a “deload” preparing me for the heavy weeks to come.

Bench: I can’t wait until I can start pushing this hard again.

4/19/11

A. Box Squat
2 x 365
2 x 405 - 7
2 x 425 - 8

B. Spread Eagle Situps
5 x 15 x BW

C. Walking Lunges
2 x 20 x BW

Squat: No, down sets. Taking it easy so I can be ready for next “week”. I use the quotes because my training days have been really screwed up lately. I’m about 4 days behind when I should be doing my workouts.

58

4/22/11

A. Overhead Press
2 x 185 - 8.5
2 x 195 - 9
5 x 1 x 195 - 8/9.5

B1. DB Bench
12, 12 x 70

B2. Rear Raise
12, 12 x 50

C1. DB Tricep Extension
13, 6 x 40

C2. Reverse Curl
9, 6 x 65

OH Press: I felt weak. My shoulders felt fatigued. Not sure what my problem was. I’m just a puss.

I had plenty of time to workout that day so I decided to take my time with my warmup. I did about 30 min of stretching, rolling, and mobility work before ever touching a weight. Bad idea. I felt great once i was done but I was more prepared to go to sleep than to train. I won’t be doing that again.

4/23/11
A. Deadlift
2 x 425 - 8
2 x 455 - 9
2 x 425 - 9

  • My back is not happy with me at all today. (4/24/11) I felt some pain after my top set but I decided to go for another set anyway. Stupid. Stupid Stupid.
59

I’m a little behind on my updates. Catching up…

4/25/11

A Bench, SS
3 x 275
Add Sling Shot
2 x 315

B1. Push Press
11, 7 x 175

B2. Hammer Curls
11,9 x 40’s

B3. External rotation
2 x 15secs x mini

B4. Lat Stretch

C1. Pulldown
2 x 15 x 180

C2. Facepull
14, 9 x 50

C3. Overhead Tricep Extension
13, 11 x 100

4/26/11

Missed workout. My back wasn’t ok.

4/28/11
A. Deadlift
1 x 405
1 x 455 - 9

Really crappy rep. I probably had more in me but my head wasn’t in it. I was probably afraid of hurting my back again.

B. Overhead Press
1 x 205
1 x 215 - 9.5
3 x 185 - 10

4/29/11
A. Box Squat
1 x 435 - 9

B. Bench
2 x 315

Add Sling Shot
2 x 365

60

5/3/11
A. Overhead Press
3 x 165 - 7
3 x 195 - 8
3 x 190 - 8

B. Reverse Band Press, light
10 x 2 x 225

My plan is to slowly work into benching again. My pec/delt still isn’t pain free, but it is improving.

C. halbert Rolls
5 x 15 x 15

5/5/11
A. Deadlift
3 x 395 - 7
3 x 415 - 8
3 x 405 - 8

Felt good, no back pain.

B. Goodmorning, Wide
7 x 5 x 95

I’m switching to a more remedial exercise. I want the focus to be on starting the movement with my glutes. good mornings give me too much to do.

C. Front Squat hold
2 x 10 x 225

D. DB Row, 2A
3 x 20 x 55

5/6/11
A. Bench, SS
3 x 335 - 7
3 x 365 - 8

No down sets. I’m trying to keep the volume low so i dont over-work my pec.

B1. Spread Eagle Situps
3 x 10 x BW

B2. Rear Raises
3 x 10 x 10

5/7/11
A. Squat
3 x 365 - 7
3 x 385 - 7.5

I was supposed to work up to an 8RPE, then do some down sets but the last rep of the 385 set was pretty ugly. My knees caved and I started to fall forward.

B. Suitcase Holds
2 x 10sec x 135

C. Pull Ups
10 x 1 x BW

2-sec hold at the top. Focusing on depressing my scaps.