September 30, 2011 (Cycle 2, Week 1)
Deadlift
135x5
225x5
275x5
320x5
360x5
425x1
425 x miss
TERRIBLE session today. Wanted to work up to a PR, but 425 felt way too slow, so I decided to do some singles there, but couldn’t budge the second one. Pretty lame with a PR of 430x4…FML. Oh well; today just wasn’t my day…just going to have to do better next time.
Deficit Deadlift
225x8
325x12
Grip kept slipping…gonna use straps next time I do high reps.
October 4, 2011
Barbell Hack Squat
135x8
225x5
275x5
325x5
365x5 (PR)
Hang Clean
(135x2)x4 (couple of presses on the last one)
Leg Press - worked up to 7 PPS x 30
Standing Cable Abs - 3 sets
------superset------
Chinup - BWx15 (not bad for this new BW), BWx12 (rest-paused)
Eight court sprints
Pretty solid day.
October 6, 2011
Warmup
Shoulder Dislocations - 2 sets
Pullup - 2 sets
Close Grip Bench Press (Paused)
(45 x some)x3
135x5
155x3
180x3
200x4
Very easy…felt rather off until the last set. Could have pushed a lot farther but I wanted to save some for strict presses.
Overhead Press
45 x some
115x3
135x5
155x1 (PR)
160x2 (PR)
Now this was really weird. 155 was a grinder and I thought that I’d barely get 160 if at all, yet I doubled it. I think what happened was that I pressed as soon as I cleaned the bar onto my shoulders (still strict), similar to walking it out of a rack and going right for it. Cleaning it from the floor sucks haha.
Tricep Pressdown - 3 sets
Dumbbell Row
90x10/10
(110x10/10)x3
Not too shabby of a session, if I do say so myself.
October 8, 2011 (Cycle 2, Week 2)
Deadlift
135 x some
225x5
275x3
305x3
345x3
385x3
415x4
Wanted to try for a PR since it felt pretty good. 415 felt kind of slow so I just did some reps with that. Not an awful day since I got some pretty heavy work in.
Devil Row
225x10
275x8
295x8 (PR)
SLDL (toes on 25’s) - (225x10)x3
Standing Cable Abs - 2 sets 2 dropsets
October 10, 2011
I didn’t really have much of a plan going into it today; just to do something. Ended up looking like a persuedo-olympic lifting session haha.
Clean ( front squat or two)
(135x2)x3
(155x2)x2
(175x1)x2
(185x1)x2
Technique felt a slight bit better IMO…got under the bar more…
One-Armed Dumbbell Snatch
60x3/3
75x2/2
85x1/1
95 x miss/miss
No dice…basically muscle cleaned it onto my shoulder haha.
Neutral-Grip Pullup
BWx8
BW 30x8
BWx8 (overhand)
Weaaaaaaaaksawce.
October 14, 2011 (Cycle 2, Week 3)
Warmup - some adductor machine work
Deadlift
135 x some
225x5
275x3
295x1
325x5
365x3
405x2
I wasn’t feeling all that confident today…PE shennanigans occured earlier and I might have been a little burnt idk.
I decided to try pulling 405 conventional with no warmup for the lulz. I did it two times, which is fucking awful, but hell I could barely break 315 my first time sumo deadlifting earlier this year. First offical 405 conv pull(s).
I’m thinking that I’m going to start conventional pulling primarily again. My back gave zero problems and I was able to keep an arch despite the heavy weight. I think that I finally learned to maintain good spinal alignment on conv deads.
After that I did a touch and go sets w/ straps @ 335, and then another set with that for four reps sans both of those. Then a couple of clean and presses, some lat pulldowns and that’s all.
I think that I’m going to start conventional deadlifting primarily again…should be fun.
Oh, and I get my wisdom teeth out next Friday…FML.
October 17, 2011
Deadlift (Conventional)
135x5
225x5
275x3
315x3
(365x2)x2
Some ez muney dubs. I did these today mainly to just practice. Not too shabby after heavy(-ier) pulling three days ago and a rousing game of Ultimate Frisbee earlier today haha.
Leg Press
3 PPS x over 9000
5 PPS x moar
(8 PPS x 15)x2
Ab Wheel Rollouts - 2 sets (first set was repping them out and the 2nd was total weaksauce LOL)
Hanging Leg Raises - 2 sets
some chinups
Pretty much it. I’m optimistic about progress on conv pulls.
October 19, 2011 (Cycle 2, Week 4)
Warmup
Shoulder Dislocations - 2 x some
Chinup - (BWx8)x2
DB Fly - (20’s x 15)x2
Close Grip Bench Press (Paused)
(45 x some)x2
(135x5)x2
165x3
190x3
215x2
225x3 (PR, missed 4th rep)
I decided to go for a PR in spite of the deload week since I’m getting surgery soon. The 4th rep just died right off the chest haha. PR for this style mos def.
Incline Dumbbell Press
50’s x 10
65’s x 8
80’s x 3 lol
Face Pull - 3 sets 1 drop set
Not a bad day really.
October 20, 2011
Last day before wisdom teeth surgery…decided to DL for the lulz.
Deficit Deadlift (conv)
135 x some from floor
135 x some
225x5
275x5
315x3
(335x5)x5 (epic volume PR)
These were pretty tough, especially set 4. Still did it though.
Barbell Row
135x10
185x5
205x5
Ouch…
How long are you out for (if at all?)
[quote]Dave-P wrote:
Ouch…
How long are you out for (if at all?)[/quote]
The doctor said one week…pic related. 
October 28, 2011
Finally back in the gym a week after wisdom teeth surgery…
This was probably one of the worst days to train due to circumstances haha. Played a rousin’ game of Ultimate Frisbee @ skool, coming off the surgery, eating and sleeping have been meh, came down with some gay strep throat/cold hybrid thing, and I probably could have passed out when I came home from school. But fuck all of that stupid shit; I wasn’t staying out for another day.
Deadlift (conv)
135 x some
225x5
275x3
315x3
350x1
385x1
(225x1)x2 (speed)
315 felt slow already…still worked up to something but the 385 was actually a grinder. I could have done this one year ago LOL.
Barbell Row - (185x6)x4
Ab Wheel - 2 sets
Incline Bench x bloogeorz
Pretty shit day, but what else could I have expected? It will get a lot better soon.
October 31, 2011
Speed Deadlift
135x5
(225x2)x4
315x1
Good Morning - (135x5)x3
Leg Press - worked up to 7PPS w/ stripset down to 3PPS: 20 reps each. Ouch…
Standing Cable Abs - 3 sets
Put some work in and stuff.
November 2, 2011 (Cycle 3, Week 1)
I didn’t have my spreadsheet, but due to my previous cycles, I was able to approximate the loading.
Warmup
Shoulder Dislocations - 2 sets
Pullup - 2 sets
Close Grip Bench Press (Paused)
(45 x some)x2
(135x5)x2
165x5
180x5
(195x5)x2
Decided to do the topset twice. Weak today. Put work in.
Reverse Grip Bench Press
135x8
155x8
165x6 fail lol
These were supersetted with band pull-aparts.
some lateral raises and dips
Did virtually all pressing today lulz. BRB finishing this bag of York peppermint patties. onomnomnom
November 4, 2011
Deadlift (Conventional)
135 x some
225x5
275x3
315x3
365x1
405 x miss (^#(%^)@%$)
315x10 (deficit, straps, touch and go)
This is pathetic. Trying to pull conventional was a mistake. I tried it sumo and got it, so it’s clear to me now which style is best for me. Going back to sumo. Had to leave early because my dad is my ride and he had clients coming in. I’ll try to keep my head up; I’ve done a lot more with sumo and I’ll do it again.
November 7, 2011
I’ve started a new, high(-er) volume routine created by StAive “Whore” Ho. Here’s how it went.
Speed Deadlift
135x5
(225x1)x4
(240x1)x6
Holy shit these felt FAST!
Deficit Deadlift
315x5
335x5
(350x5)x3 (Volume PR?)
Technique was kinda off on some reps/sets here…whatever.
Stiff-Legged Deadlift
225x8
235x8
245x8
Close Grip Bench Press (Paused)
45 x some
135x5
(185x6)x2
175x8 (Touch and Go)
I was burnt good LOL.
Dumbbell Row - (100x10/10)x2*
Seated Leg Curl - 2 sets*
Today felt pretty crazy, but it also felt good. I was going to do some hyperextensions, but I only have a decline bench to do them off of which probably isn’t worth a shit anyway…I could do sets of 30 on that all day long. I also didn’t have time for light DB presses and hammer curls, but I’ll just do some pushups tomorrow for active recovery and do curls on Wednesday. This routine is going to be fun lulz.
*I supersetted these sets and had to leave, but I did (110x20)x2 BB rows and 2 sets of leg curls at my house to make up for it.
November 10, 2011
Warmup - Shoulder Dislocations - 2 x trollolololol
Close Grip Bench Press (Paused)
(45 x some)x2
(135x3)x2
155x3
185x3
210x3
220x2
240x1 (Tied PR again lol…easier than I thought)
I tried taking it without a liftoff until the 220 set…lose too much tightness.
BBB Bench
150x10 (wide grip, paused)
150x10 (close grip, touch and go)
150x10 (wide grip, paused)
150x8 (close grip, touch and go)
135x9 (wide grip, paused)
Fuck. Fell apart on the last two sets. I should have started at 135.
Rolling Tricep Extension
(35’s x 8)x2
40’s x 8
(45’s x 8)x2
—supersetted with------
Chinup - (BWx6)x5
EZ-bar Curl - 3x10
Lateral Raise - 3 sets
Pretty good day.
November 12, 2011
Deadlift
135x5
225x5
275x2
315x3
370x2
390x1
(410x2)x2 (couldn’t get more after this)
Couldn’t get dialed in for shit and everything felt slow. Stressed and ate like a bird. Blah. Gotta fix that.
Conventional Deadlift (Touch and Go)
315x3
(335x3)x3
Leg Press
4 PPS x 12
6 PPS x 12
(7 PPS x 12)x2
(125x15)x2 DB Shrugs ------SS------ 2x10 Ab Wheel
Lying Leg Curl - 3x20
Shitty day.
November 14, 2011
Speed Deadlift
135 x some (kinda felt a tweak in my right adductor)
(225x1)x4
(245x1)x6
Meh.
Deficit Deadlift
285x3
325x5
335x5
I had to stop here because my adductors were fucking KILLING me. My right quad and low back sorta acted up today, too, but not as bad. I just said “fuck it,” and turned it into an active recovery day. I did some front squats and push presses with 135, DB snatches, DB presses, adductor machine and dips.
Are you warming up?
You got pain so it was smart to call it for the day, but you shouldn’t have changed the accessory stuff. Next time you have a day where the main lift does not go as planned, keep the access work the same, and really push hard the movements that don’t hurt. Cutting the volume and doing light work and unplanned exercises wont do anything for you. Your deadlift might have been off but who says you couldn’t have benched that day?