Deadlift
5x135
5x135
5x225
3x225
3x275 (All lifts up to this point were done double overhand.)
5x315 (Felt hard as hell. I have no idea what the hell is going on with me. These sets are supposed to be dominated!)
3x365 (Felt better. My legs were shaking though on the 3rd rep. Banged up my shins here too.)
5x405 (Hitched a bit at the top of the 5th. New PR.)
3x365 (Used towels so that I wouldn’t mess up my hands. They were sore since the last set of 365.)
7x315 (Used towels. Did 2 extra for good measure.)
Stiff Leg Deadlift (double overhand grip)
225 for sets of 5/5/5/5 took a 5 min break and did sets of 5/5/5/5/5/5 (I used towels on sets 8 and 9.)
Took a breather, but this turned into a full blown conversation with one of the guys at my gym who benches 405. He is huge. Wouldn’t be a great powerlifter, but he is the biggest guy I have seen at the gym. His arms are bigger than my legs. This took about 30 minutes. We discussed diet and keeping healthy joints. I always take every opportunity to learn from these kind of guys. He recommends that I start stretching more. I wish I had more time to do so haha. Makes me miss summertime.
Leg Curl
10x80
10x100
9x120
7x110
4x100
10x90
10x90
10x90
I was a lazy sack of crap today. I was supposed to go at 11:00 am, but didn’t get to the gym until 12:40 pm because I took a nap and tried to talk myself into not going/quitting. I gotta find some ways to keep motivated. I have no idea what my weight has been doing recently. I haven’t looked.
Didn’t do the goodmornings today. We will see how this feels. I think I can load the SLDL more than I can a goodmorning, so depending on how this makes me feel, it may be a better lift. If not I can always add a couple sets of goodmornings to the end of squat day.
Pretty satisfied with this cycle. I have to set a few new goals now though. I will do a small summary of each lift tomorrow, and my plans for the next cycle.
Not sure about Kroc Rows. I made some volume improvements, and haven’t used 120s for much ever. I have been feeling a bit beat up lately though. We will see how a few more weeks go before we change up weights and possibly deload or switch rep ranges.
I may go buy a belt so I can weight dips and chins. I have to find the cash though.
[quote]trivium wrote:
I may have to find a preworkout. I am getting my butt kicked with my current terrible sleep patterns. Today I will work on recovery and school work.[/quote]
Careful that you don’t make your sleep even worse with the PWO though!
reading your critique of your lifting, it sounds like you’re struggling, but really you hit PRs across the board while advancing your career : ) sounds like you came out of this cycle a champion. I agree with the sleep aspect though, just started getting 7-8 hours every night and I feel way better at work, school, and the gym. It kills my Xbox time though hahah.
For a cheap dip belt, try craigslist. If that doesn’t work, get ~5 feet of chain, some piping insulation, and a carabiner and make your own belt. Should be $10 ish total
[quote]browndisaster wrote:
reading your critique of your lifting, it sounds like you’re struggling, but really you hit PRs across the board while advancing your career : ) sounds like you came out of this cycle a champion. I agree with the sleep aspect though, just started getting 7-8 hours every night and I feel way better at work, school, and the gym. It kills my Xbox time though hahah.
For a cheap dip belt, try craigslist. If that doesn’t work, get ~5 feet of chain, some piping insulation, and a carabiner and make your own belt. Should be $10 ish total[/quote]
Thanks for the kind words and advice on making the belt. I have a feeling that I need to work on a few areas of my back/hamstrings before I am going to start moving some real weight.
This next cycle should be brutal. I am not expecting much on the squat front. There may be a few missed reps in my near future with that lift. DL is going up like a mofo, and my press and bench press are crawling.
I am hoping that with my DL going up my squat will also come up.
[quote]trivium wrote:
I may have to find a preworkout. I am getting my butt kicked with my current terrible sleep patterns. Today I will work on recovery and school work.[/quote]
Careful that you don’t make your sleep even worse with the PWO though![/quote]
This is true. It could keep me up all night and really F me up. I do lift later in the day too. Damn.
[quote]trivium wrote:
I may have to find a preworkout. I am getting my butt kicked with my current terrible sleep patterns. Today I will work on recovery and school work.[/quote]
Careful that you don’t make your sleep even worse with the PWO though![/quote]
This is true. It could keep me up all night and really F me up. I do lift later in the day too. Damn.[/quote]
I like assault if I’m going for a pre workout that makes me feel focused and less cracked out
[quote]trivium wrote:
I may have to find a preworkout. I am getting my butt kicked with my current terrible sleep patterns. Today I will work on recovery and school work.[/quote]
Careful that you don’t make your sleep even worse with the PWO though![/quote]
This is true. It could keep me up all night and really F me up. I do lift later in the day too. Damn.[/quote]
I like assault if I’m going for a pre workout that makes me feel focused and less cracked out[/quote]
[quote]barbedwired wrote:
On the cheap. I go into my workouts fasted. Most natural way to remain/become energized.
I use my sleep as the fast.
-wake. Stretch. Drink s.f energy drink- start lifting.
-works everytime FOR ME.[/quote]
I wish I had a better schedule to lift in the morning. I feel like that would fit my life better if I could knock it out early before I got all run down and beat up.
By the way guys, thanks for following along and posting. I really do value the advice and input.
I have been a part of other training communities on the web, and none has shown any interest in motivating others or exchanging information like this one has.
It seems like there is a pretty solid group of guys on here grinding it out to get strong as fuck. Also, it appears that everyone that frequents the training logs section actually lifts and holds themselves and others accountable for their goals, rather than the keyboard warriors that I have encountered elsewhere on the web.
Yes. There is. Just not everyone. Which is fine, too. I personally just enjoy it. I don’t compete anywhere and it isn’t requiree in anyway besides a choice to do so in my life. Sharing experience and knowledge on it is the best way to get better at it.
[quote]trivium wrote:
DL is going up like a mofo[/quote]
Please spread the wealth[/quote]
Things that have made my DL go up…
Chalk, a texas power bar, 5/3/1, and some angry angry metal.[/quote]
I’ve been stalled at 210 kg/464 lbs for ages now, but it seems as though we now have similar training approaches. Like you, I’m going to try to continue to hammer out the SLDLs (which I perform on squat day, however). They seem to have a much greater carryover to conventional DLs than do RDLs.
[quote]trivium wrote:
DL is going up like a mofo[/quote]
Please spread the wealth[/quote]
Things that have made my DL go up…
Chalk, a texas power bar, 5/3/1, and some angry angry metal.[/quote]
I’ve been stalled at 210 kg/464 lbs for ages now, but it seems as though we now have similar training approaches. Like you, I’m going to try to continue to hammer out the SLDLs (which I perform on squat day, however). They seem to have a much greater carryover to conventional DLs than do RDLs.[/quote]
I know you are stronger than I am, but I did learn a bit when I stalled out a while back.
Have you tried deloading or taking smaller jumps? I stalled for what felt like forever at 405, even regressed for a bit when I was trying to go into the gym and force reps at 405 and above (when this was my brand new max). I literally, in my mind, was like “oh, I got 405? lets try 455. Let’s try reps over 400.” I switched out to just continuing to slowly build at different rep ranges and my shiz just started to move (you can see it in my logs if you look hard enough), and I can honestly see 10 @ 405 someday. I should be able to hit 455 by then haha.
My plan is to go until I fail reps on 5/3/1, then deload completely to my lowest calculated max (using 90% of that and basically starting over entirely), and just pound reps until my weights climb back up and I fail. I have deloaded once, maybe twice in 2 years.
This also keeps the main principles of the program in balance. (Starting way too light, progressing slowly with weight, setting rep records, etc…)
Press
10x45
5x95
5x110
5x125
10x140 (Reps done TNG. Not sure about form, however this would be a PR of some type?)
2x140 (Didn’t take any rest after I failed the 11th rep of the previous set.)
3x125 (Failed. No rest. Just changed weight and got under it.)
5x125 (Took some rest before this. Hard set.)
5x110 (Hard set.)
Pull Up
Bodyweight for sets of 11/6/5/5/5/5/5/5/4
(Not sure about form on sets 1 and 3. New PR if form was passable. I did lose count of the number of sets of 5. I think this is accurate. Left felt like it got a bit better of work than the right.)
Dips
Bodyweight for sets of 10/10/10/10/10/7/5 (Again, I hope form was passable.)
Took huge rests today. I was ok with that though. I didn’t make any definitive PR’s to my knowledge, but I’ll take this lift nonetheless. I should be pretty sore after all this haha.
