another deload, nothing worth writing. still feeling off, we’ll see how benching goes on tuesday
Here is why I think I’m feeling crappy:
- assistance work - too much volume
- sleep - not enough… work and school
- food - not enough
I’m tired of feeling crappy.
I can’t do anything about my sleep, unfortunately. I made my own bed, trying to take 3 graduate courses, train, and work full time, and now I have to sleep (or not) in it.
I can cut back on my volume, though: I’m restricting myself to 2-3 assistance lifts per session, and I’m also going to go back to drinking Surge before and during training.
For the rest of the night, I’m going to see how much food I can eat. See what that does for recovery.
I started with a Chipotle double steak fajita burrito with beans, I’m thawing out a pound of amazing farm bacon for BLT’s, and there is some leftover grilled steak and peppers in my fridge.
Let the feast of a thousand hams begin!
Yesterday
Bench
145x5
155x5
165x5
DB Bench
45x10
50x10x3
DB Rows
55x10x2
65x10x2
Face Pulls
somex20x3
Squat
185x5 (narrow stance)
205x5
230x5 (belted, normal stance)
My normal stance is pretty wide for a raw squatter, so I brought it in a bit just for the hell of it. My head just wasn’t in the right place, though, so I just did my 5.
135x20 (narrow stance, ATG)
These didn’t suck as bad as I thought. I think I have 185x20 in me, I’m going to keep adding weight for a 20 rep set after squats this cycle.
GHRs
BWx10x4
Ab Strap
110x10x4
Calf raises
some x some
OHP
90x5
100x5
105x6
Whacked myself in the chin with the bar on the last set
Pullups of Death
Pushups
BB Shrugs
Band Tricep Ext
DL
…
some x5
more x5
290x12
probably 12. i lost count when the clips fell off around rep 4… lol
Close Stance SSB Front Squats
95x12
115x10
135x10
185x1
Counting the bar as 45… it’s really more like 80. I failed hardcore on the last set, I wanted five, but my heart just wasn’t in it, and I ended up ditching it on 2.
TBar Row
25x15
50x5
25x15
60x4.5
rep 4 was more hamstrings than lats, rep 5 was spotted slightly
Pallof Press
some x15x3
Bench
some
175x3
Piss poor doesn’t even begin to express how bad this was. And to top it off, my shoulder is seriously fucked. I’m done pressing with a bar for at least 8 weeks.
DB Bench
50x10,12,10,10
Lat PD
100x12
110x12x2
120x8
Cable Scarecrow
some x12x4
Plan of attack for the shoulder:
- 8 weeks of the metal militia shoulder rehab protocol
- no pressing of any kind with bar
- dbs and pushups
This means I can’t test my bench at the end of the month… fuck it. it’s gotten worse anyway, no reason to sacrifice my shoulder health even more just to see how far i’ve fallen
Squat
210x3
220x3
230x5
I think I did the wrong weights last time I squatted… idk. whatever
170x20
I only counted 18, but Ford swears it was 20.
Speed Pulls
225x1x8
Cambered Bar GMs
130x12
170x12,10
130x10
Calves
Ab Strap
4 sets
Good day.
Just FYI, 20 rep squats on Saturday and a 10 mile hike through the Red River Gorge on Sunday makes sore legs on Monday, no matter how much you eat.
one arm push press
30x12
35x12x2
40x10
pullups
20 reps
20 reps w blue band
cable row
105x10x4
pushups
bw x 10
1 chain x 10
2 chain x 8
1 chain x suck and die
fat grip curlz
35x12
45x12,10,10
i think the bar weighs 35?
metal militia shoulder rehab ckt 1
pin pull from knees
405x5
455x0x2
365x8
SSB front sq
135x10
155x5
isometric back ext
hanging leg raises
mm shoulder ckt 2
i felt really beat up today… glad its deload time
my shoulder is seriously hamjacked… i’m glad i’m seeing the chiro again next week, cuz everything i do only seems to make it worse.
today was an upper body deload slash fuck around slash bodybuilding day
db floor press
50x20,19,12
40x20
That’s 20 reps kinda like a 20 rep squat, not endurance-type shit.
Had trouble keep my back together
tbar row
50x3x7
strip set
squeeze press
mm shoulder ckt 4
triceps pushdown strip set
curl strip set
did shoulder ckt 3 yesterday
We start testing maxes in a week… just squat and dead tho, we’ve both got bum shoulders.
lower body deload
squat
185x2x10
did doubles back and forth as fast as we could change the weight… barf
rdl
225x8x4
about 80% effort… lots of rest
ab strap
pallof press
mm shoulder ckt 5
Nice log Tom… (jiv turkey … On arm presses with a bad shoulder u are truely a mad man)
maxing on sat ? I should be there. Nice job man keep battling your doing great.
Jim
[quote]squat1000b700 wrote:
On arm presses with a bad shoulder u are truely a mad man
[/quote]
“stupid” is the word i would use. i paid for it the next day. all i can do without pain at this point are push up variations and light benching with dbs.
Thanks.
stick to what you can do stay away from anything overhead … and train the shit out of your back
bench is way over rated anyways
just messed around today, high rep leg stuff to get blood flowing, a little bit of upper body
saw chiro today, shoulder still fucked. pec minor is really tight, scapular retractors weak. i’ve got a plan
squat
warmup
315x1
365x0 suck and die
i wasnt in my groove today… 315 felt way too heavy, but i didnt want to bitch out
Ford hit 675x2 in briefs, there should be video somewhere
185x20
shoulder rehab
bar rollout
next training cycle is going to look like:
front squat (225 training max)
rdl
abs + conditioning
upper body (pushups, light db pressing, 2 back movements) + conditioning
rack pull from knees (425 training max)
ghrs
abs + conditioning
another upper body + conditioning
not going to be great for my total, but back squatting and full deadlifts are producing a huge ass and my back needs more work
conditioning will be prowler, sled, barbell complexes, etc
deadlift
(warmup)
405x miss
405x1
425x miss
both times i got it to my knees and it just stopped… idk. second try at 405 i strapped in and ford stuck an ammonia cap in my face
pushups
inverted rows
hanging leg raises
4 rounds of 10 each