2019-09-14
Push Press
95x5
115x5
135x3
165x2
185 6x2
DL
135x5
225x5
315x3
365x2
405xDidntFinishItYouPussy
365 6x2
Neutral Grip Pullups
BWx5
+25x5
+50 6x3
BB curl
105 3x5
Dips
+70 3x5
Started the 405 pull, got it to my knees and made the wrong decision. I could have pulled it all the way, but decided to puss out. That’s practicing the wrong thing. Very pissed at myself. DLs felt heavier than I expected they would.
That was almost a 10-ton day. Was kinda tired the next day. I wonder if I can make that normal volume at some point…
2019-09-16
Incline Press
135x5
155x5
175x3
195x3
175x6,5
Power Clean
135x3
155x3
175x3
190 3x3
Front Squat
135x5
155x5
175x3
195x3
215x3
230x1
245x1
195 2x5
Neutral Grip Chest supported T-Bar row
135x6
115x3x6
CG Decline Bench Press
185x5
225x3
205x5
Nothing felt too tough. Need to get under the cleans a bit better. That T-Bar row machine puts the weight a long way out front.
Last night’s session was a 17% drop in volume from the previous session.
I feel great.
2019-09-18
BW = 188
Z-Press from pins
barx10
95, 115,135x5
155x2
165,160xFAIL
130 2x6
Reps drop off fast with small weight increases with this exercise
Zercher Squat w/pussy pad
135x5
185x3
225x3
265x1
Pussy pad off, wrap some towels around the bar.
285x1
305x1
255 2x5
Pussy pad diameter was making the bar roll out of my arms
Snatch High Pull
170 3x3
Slingshot CG Bench
135, 165 x5
Slingshot on
195x5
225 2x5, 4
Neutral Grip Cable Pulldowns
230 3x6
EZ Bar Curls
100x5 (misload)
110 2x5
Drinking homemade flavorless gatorade (sugar/salt water) during training. Might be placebo, but it makes the workout go easier.
TRAC says fatigue is high and that recovery is just barely keeping up, but that I should keep training normally. I’ll get through a normal workout this Friday, I’m sure, but I’m really going to appreciate the weekend off.
Training seems to be going well for the most part, though I’m not picking my weights well for the top sets or not recognizing my capacity for the day - one of the two.
I seem to have gained back most of the weight I lost recently, so that’s some good news.
Conditioning for today: 3 1/2 mile walk.
Note to self: Stop overdoing the intensity on the down sets of squat. It’s a burnout, not a strength developer.
It seems I’m taking an unearned deload currently.
Hope to hit the gym tonight. May be a modified workout - hip is playing up - beach muscles and good mornings?
2019-09-23
Buon Natale a mi.
OHP
barx10
95x5
115x5
135x5
150x5
155 2x4,2
SSB
145x5
195x5
235x5
275 4x4
Pendlay Row
220 4x6
And that’s it. Got into the gym late. Darned paycheck.
Stayed conservative tonight on squats, but went deep on each rep, focused on bracing and powering out of the hole. Last set was the best set.
TRAC’s recommendation was to lower the volume, so I sorta did.
Gonna try to get in the gym tonight to do some cleans and curls for that yoke and arm bulges.
2019-09-24
Axle Continental Clean and Jerk
bar x 3
75 x 1 clean, 2 jerks
95 x 1 clean, 2 jerks
115 x 1 clean 2 jerks
135 x 1 clean + jerk
155 x 1 clean + jerk
165 x 1,1,miss, 1
I would have gone higher, but someone was using the bumper plates to do actual Olympic lifts. No place to drop and if the weight got much heavier I wouldn’t have been able to hang on to the bar to keep it from falling to the floor. Hardest part is getting that bar on top of the abs and keeping it there as you rebend to flip it up to the shoulders.
Sandbag over shoulder
100 4x4
150 4x2 (fucking PR)
Barbell Curls
65,85,105x5
115x3
105x5
Just right.
Got some birthday dough. Leaning strongly towards buying a Landmine and a Viking Press attachment.
2019-09-28
Power Clean and Push Press
95x5
115x5
135x3
155x3
175x2
190x2 (very easy)
165 2x5
Deadlift
225x3
275x3
315x3
365x2 (mixed)
415 3x1(mixed)
365 2x5 (mixed)
Neutral Grip Pullup
BWx5
+25x5
+50 4x3, 4
CGBP (football)
175x5
195 3x5
Cross Body bent-over curls
35’sx8
40’s 2x8
Glad I took the time off. Been feeling really over-cooked. None of this was very hard and I stopped when I should have, which sets me up well for the next session.
Decided a better use of the birthday money will be some Rogue axle collars, a B&R bar and a 230lb bumper set. My name is going on the last two items, but the other gym members will be able to use.
Looking at my logs on here from 2008…
I used to be a lot more excited about this shit.
2019-10-01
Incline BP
95, 115, 145, x 5
165,185 x3
200x2
210x1
215xfail
175 2x5
Front Squat
135x5
175x5
205x3
225x1
245x1
200 2x5
All reps rock bottom, so the 245 is sort of a PR… which is a little depressing.
seated Cable Rows
165x8
195x6
220 4x6
Decline Close Grip Bench
205 2x5
Volume was just right. Just enough to require recovery, but not so much that I can’t recover from it.
Got light-headed doing incline presses on the top sets last session. I have no explanation for it. It’s the main reason I failed on the 215 top set. I’m not unfamiliar with getting light-headed on standing overhead press, since I’m standing and the blood pressure can drop in that position when straining, but I’m practically lying down when doing incline bench…
2019-10-4
Morning session for a change
Z-presses from pins (chin-height)
95x5
115x5
135x5
150x1
160x1
135 2x6 (rep pr)
Zercher Squat
135x5
185x3
225x3
255x3
285x1
310x1
260 2x5
Second set started getting my hips through faster. Makes these a lot easier. Might have benefitted from a more gradual warmup, but no set was a problem.
Double-D handle Pulldowns
160x7
190x7
220 2x7, 6
Slingshot CG bench
195x5
225 2x5
EZ Bar curls
110x6,5
Bent Over Cross-body curls
35’sx8
40’sx8
Decline DB triceps extensions
40’s 2x6
Left arm can go all day on these but the right poops out after about 6. This happens on y bench press too.
I have to remember to take a light day every 5 sessions or so. Can’t keep pounding, but I do.