Tell me about it. The afternoons really drag too since it's a five hour stretch from end of lunch to end of shift. I suppose I'm fortunate that it is not a physical job. Then I'd really be pooped and be bitching out a lot more often, haha. Really looking forward to having a regular 2 day weekend this week.
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Thread: DD's Strength Training Log
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10-15-2014, 05:20 PM #121
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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10-15-2014, 06:38 PM #122
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
I might be getting a new reverse hyper this weekend... one that will actually fit down into my basement gym instead of my garage. Hopefully if I get it, I will be able to sell of the old one fairly quickly and possibly get my wife's car into the garage for once.
Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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10-15-2014, 08:32 PM #123YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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10-17-2014, 05:03 PM #124
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
Heavy Bench
Bench
Bar x 50+
135 x 15
185 x 8
225 x 5
275 x 3
315 x 3
345 x 2
370 x 3 PR***
***Strained left pec
Mid Grip Swiss Bench
123 x 10***
***Pec not happy, done with pressing movements
Chins (Band PA)
8 (20)
10 (25)
8 (25)
(25)
Notes: Left elbow flared on second rep of 370 and really felt the strain. Hard to see but easy to feel. Fixed my form a bit for the third rep and that wasn't so bad but, I sure felt it after. Dammit. At least it does not feel like anything serious and it did not make any funny noises so, that's good.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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10-18-2014, 01:13 PM #125
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10-20-2014, 05:02 PM #126
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
333 Squats
Limber 11
Squats
Bar x 12 x 2s
135 x 12
225 x 8
315 x 5
Working Sets
385 x 3
(was supposed to be 375)
425 x 3
480 x 6 @ 10rpe
Reverse Hyper
(first time using roller attachment)
0 x 10
20 x 10
40 x 15
Notes: Another minimalist squat day thanks to some tummy problems and some dumb family stuff interrupting me. Last rep with 480 was more of a grinder than last weeks grind with 495x5. I filmed it but, the camera cut out right as I came out of the hole on the last rep because it ran out of memory. Fudge.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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10-21-2014, 04:43 PM #127
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
Did a bunch of fluff work today, focusing on shoulders. Hit 90x10 pretty easy for seated db presses. Got some calves in too. Good times. Now ima order me some Jimmy Johns.
Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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10-21-2014, 04:45 PM #128
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10-21-2014, 04:48 PM #129
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10-23-2014, 04:50 PM #130
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
555 Deadlifts
Limber 7
Buddy over to bench, fast warm up
Deadlifts
Bar x 10
135 x 8 x 2s
225 x 5
315 x 5
Working Sets
370 x 5
425 x 5
485 x 5
Joker Set
545 x 3 @ 8+rpe
Lying Leg Raises
20 x 3s
Notes: 485 felt tough and form felt shtty but, I looked at the video and decided I should do more since it moved well. Quite pleased with how 545 moved and wished I had done another rep after watching the recording. Felt like 9 but moved like 8.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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10-25-2014, 03:38 PM #131
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
Hypertrophy Bench
Bench
Bar x 30 (slow)
135 x 15
185 x 10
225 x 10
275 x 10
315 x 10 @ 10
Dumbbell Flys
25 x 15
30 x 15
30 x 20
Band Super Series x 1 set
Neutral Grip Chins (Band PA)
8 (20)
8 (20)
8 (20)
8 (20)
Notes: 315x10 was not as easy as last time I did it. Then again, last time I did it I did not do all sets of 10 leading up to it. Flys felt really good for the ol pecs and band felt really good for the shoulders. Fun day.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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10-27-2014, 05:14 PM #132
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
555 Squats
Limber 11
Squats
Bar x 12
135 x 10
225 x 5 x 2s
295 x 5
Working Sets
340 x 5
390 x 5
445 x 8 @ 8
Pause Squats w/ Chain
315+100c x 5 x 2s
Reverse Hypers (roller)
0 x 15
50 x 15
50 x 10*
*back fried*
Notes: Decent day, but I let training take way too long. At least 90 minutes. I half blame my wife for calling me mid training to bitch about her work and half blame myself for bitching to my buddy about my wife bitching about work. Anyway, still getting used to the oly shoes. Walk outs were much better than last time but still need work. First 2-3 reps of 445 felt ugly as sin, then I got my sht together and the rest of the set felt better. Pause squats were fun but, had a hella lower back pump in my lower left back and decided that reverse hypers were then a good idea.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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10-29-2014, 04:56 PM #133
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
Upper Accessory
Seated DB Presses
25 x 20
50 x 12
70 x 10
80 x 10
90 x 10 x 2s
Mid Grip Swiss Bench
123 x 20
173 x 15
173 x 15
193 x 15
203 x 15
Neutral Grip Chins (Band PA)
8 (20)
8 (20)
8 (20)
Notes: Still feeling a lil strain in my left pec with that swiss bench. Hopefully it feels better for Sunday's heavy benching. Felt kinda crappy today thanks to weekday drinking.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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10-31-2014, 05:29 PM #134
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
333 Deadlifts
Limber 11
Deadlifts
Bar x 12
135 x 5 x 2s
225 x 5
315 x 3
Working Sets
405 x 3
455 x 3*
*Twinge in left hammy 3rd rep*
510 x 3**
**Yup, left hammy fukked**
Notes: Sht, was thinking about deads all day today and had planned on jumping up to 585 after my top 333 set. Felt a twing in my left hammy on my third rep of 455, ignored it, felt it again on 510, ignored it and stretched it out, then went to put on a sixth plate and it just tightened right up and screamed at me as I was putting on the plate so that was that. Gonna drink lots of water, massage it out, and put some liniments on it now. I blame the hole in my left hammy for this.
circa 2008:
Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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11-01-2014, 04:42 PM #135
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11-02-2014, 11:48 AM #136
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
Heavy Bench
Flyes
20 x 20
Bench
Bar x 50ish
135 x 10 x 2s
185 x 5
225 x 5
275 x 3
315 x 2
345 x 1
375 x 3 PR
Add Slingshot
415 x 3
415 x 4*
*misgrooved 4th rep
Swiss Bar Bench (mid grip)
125 x 15
175 x 10
215 x 15
Pull-Ups (Band Pull Aparts)
8 (20)
8 (20)
8 (20)
6 (20)
DB Curls
25 x 12
35 x 10
40 x 8
Notes: Good training day today. Got me a 5lb triple PR and some good work in with the slingshot. Did screw up a little on my second set in the slingshot though. After the first three reps flew up there, I was going to go for five but, I misgrooved the fourth rep pretty bad so I had to rack it and settle for four. Got to train at a real gym today which was pretty cool. Gonna give them some money and try to make this a Sunday ritual. Also, I now want to buy a Texas Power Bar. Maybe for Christmas...Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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11-05-2014, 10:08 AM #137
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
Limber 11
Squat
Bar x 12 x 2s
135 x 10 x 2s
225 x 5
315 x 5
Working Sets
405 x 5
455 x 5
505 x 4
Notes: Decent day. I really wanted 5 reps since I hit 4 reps at this weight two months ago but, it wasn't going to happen. My left hammy felt good despite me tweaking it on Friday and squats did not affect it but, I think it may have affected squats. My mind wasn't quite right for heavy squats today either. I really need to start adding more volume to my squats as well but, I screwed myself with my poor time management. That should get better as I get used to second shift though.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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11-06-2014, 01:21 PM #138
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
Upper Accessory
Seated Dumbbell Presses
30 x 25
50 x 15
70 x 10
85 x 8
100 x 12 PR
Wide Grip Swiss Bench
123 x 15
173 x 12
213 x 12
233 x 12
Chins (Band P/A)
8 (20)
8 (20)
8 (20)
10 (20)
Notes: Nice accessory day. DB presses felt good. Could feel that my left pec is still not quite 100% during Swiss bench (tweaked about a month ago). Shoulders feel slightly achy as I'm sitting here working on this post. I think I'll add a couple of extra sets of seated db presses at a light weight after the top set from here on out, should help alleviate that.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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11-09-2014, 12:22 PM #139
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
ME Lower
Bunch of warming up
Reverse Band Squats
*~90lbs tension at bottom, no tension halfway up*
worked up to 615 max single
Deadlifts off 5" Block
495x3 top set
*Hammy not 100% yet, stopped there*
GHR
Bodyweight x 8 x 3s
Leg Press Burnout
56 reps, buddy stripped plates throughout set
Notes: First and foremost, I'm super pissed that I did not get video of that max squat. Biggest grind ever and ever. Made any other grind I've ever had look like speed work. Anyway, I lifted at the powerlifting gym today and decided it would be best to train with the other powerlifters. Had a lot of fun... up until that leg press bullchit. That fukkin hurt, lol. Left hammy still feeling funny on deadlifts, but felt 100% on squats. GHR's did not agitate it or anything, so that is a good sign.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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11-12-2014, 12:51 PM #140
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
Bench
Bench
Bar x 50ish
135 x 10 x 2s
185 x 5
225 x 5
275 x 5
315 x 5
330 x 5 x 2s
Neutral Grip Chins (Band Pull Aparts)
8 (20)
8 (20)
8 (20)
8
1 set Band Super-Series
BB Curls
45 x 15
65 x 15
75 x 15 x 2s
Preacher Curls
35 x 15 x 2s
40 x 20
Notes: I decided to start benching in fives now instead of in triples like I have been doing and slowly working up in weight. I went with 330 because it is 80% of my estimated 1rm from when I did 375x3 (375*3*.1/3+375 = 412.5). I figure I'll go up 5lbs at a time like I had been doing with triples for the last three months, and if it is easy enough I'll do multiple sets like today. My reasoning behind this decision is 1) little easier on the joints, 2) it's just nice to mix it up a bit with a different rep range, and 3) I felt like triples were beginning to hit a plateau. I will probably switch to heavy singles/doubles/triples in February leading into my March meet.
I had originally planned on doing a couple of sets with the slingshot as well but, my elbows and shoulders were just screaming at me so I decided to stop all pressing movements after the second set of 330. I did more curls than usual since I believe that neglecting my biceps is part of the reason why my elbows were not happy with me. The shoulders has more to do with sleeping on my sides than anything because I have been waking up with them hurting pretty bad. Gotta force myself to start sleeping on my back while trying not to choke on my own tongueCeler, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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11-12-2014, 12:53 PM #141
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11-13-2014, 01:09 PM #142
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
Deload Deads
Deads
Bar x 15
135 x 8 x 2s
225 x 5
275 x 5 x 2s
Notes: Nothing to today's training. I am pretty happy that I didn't feel anything funny in my left hamstring at all though. Hopefully I can do a heavy pull session next week without any issues there. I also did some benching with the bar to get blood into those sore bench muscles.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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11-17-2014, 12:31 PM #143
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
Deloaded squats on Sunday. Went to physical therapy today courtesy of the VA for my lower back. They actually sent me to a legit physical therapy practice. Will likely be going twice a week now. Did some stretches and exercises, dry needle therapy, and tens unit. This place really seems promising, especially since my therapist is an ex college football player and another one of the therapists is a competing powerlifter. I really liked the dry needle therapy too. Probably will do that once a week.
Will probably do some deloady bench tomorrow. Shoulders still being pussies.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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11-18-2014, 12:08 PM #144
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
Deload-y Bench
1 Set Band Super Series
Bench
Bar x 50ish
135 x 15
185 x 10
225 x 28
Neutral Grip Chins (Band Pull Aparts)
8 (25)
8 (25)
8 (20)
8
1 set Band Super-Series
Swiss Bar Curls
53 x 15
63 x 15
68 x 15 x 2s (1min rest)
Notes: Fun day being nice to my shoulders and elbows. Slight pain in left shoulder after chins, and weird popping in lower left bicep during curls but, nothing too crazy. Bench felt great and I think 28 reps is a PR. 30 woulda been nice but, right pec starting saying f you so I stopped.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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11-22-2014, 02:34 PM #145
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
Bench
Warm Up
Bar x 50 bench
Bar x 25 curls
Band Super Series x 1
Bar x 25 bench
Bench
135 x 10
185 x 5
225 x 5
275 x 5
315 x 5 (that feels odd)
335 x 1 (ow gawd dammit)
Chins
8
10
10
Notes: Tweaked front left delt pretty good, had to stop. Getting pretty sick of the non-stop little injuries. Everything was feeling good up until that set and was considering attempting a 405 bench. *sigh*Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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11-23-2014, 09:37 PM #146
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
ME Lower
Warm Ups
Squats
145 x 12
235 x 5
325 x 3
415 x 3
505 x 3
525 x 3
Deadlifts
135 x 5 x 2s
225 x 2
315 x 1
405 x 1
495 x 1
585 x 1
Reverse Hyper
0 x 10
50 x 10
50 x 10
Some cool down stuff
Notes: Pretty happy with today after yesterday's fiasco. Lotsa heavy stuff.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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11-30-2014, 12:48 PM #147
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
ME Lower
10 min Warm Up
SS Yoke Bar Squats
Bar x 5
152 x 5
242 x 5
332 x 5
422 x 5
472 x 2
5" Block Pulls
135 x 5
225 x 5
315 x 5
405 x 5
495 x 5
545 x 3
some stretching at home
Notes: Overall OK, minimalist day. SBS just felt plain heavy when I got up to 472. My grip was failing on block pulls which really affected my lock outs. Still some good, heavy work.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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12-02-2014, 12:30 PM #148
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
Hypertrophy Bench
Bench
Bar x 50ish x 2s
135 x 10 x 2s
185 x 10
225 x 10
275 x 10
275 x 10
275 x 10
Swiss Bar Bench
123 x 15
173 x 15
193 x 15
193 x 15
Band PA (Neutral Grip Chins)
25 (8)
25 (8)
25 (8)
25 (9)
Swiss Bar Curls
53 x 15
53 x 15
63 x 15
73 x 15
73 x 15
Notes: Figured it's a good idea to do bench hypertrophy stuff for a while since tweaking my front left delt benching about ten days ago. Everything felt pretty good. Could still feel that my left delt isn't 100% but, it didn't feel bad. Left bicep feels a little funny too and I can tell that is sort of tied into that delt. Gonna keep up with this type of training on bench until it all feels 100%.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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12-02-2014, 01:23 PM #149
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12-03-2014, 12:30 PM #150
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30190
Thanks, just wish I could be back at 100% and stay that way
DE-ish Lower
Warm Ups
Pause Squats
Bar x 10 x 2
135 x 5
225 x 5
315 x 5
365 x 5
365 + 66c x 4
225 x 5
225 x 5
Lying Leg Raises
20
20
20
Notes: I have no idea what I'm doing, lol. Talked to my training partner at the PL gym for advice after training on DE lower and next time will probably be more sets, less reps, lighter weight, no chains since he knows much more about Westside style training for raw lifting than I do. Kinda flew through training today as well since I got sht to do before I go to work. Last set with the chains moved slow so that is where I stopped. Kinda gnarly lower back pump by the end as well since I don't think I'm conditioned for squatting 2x a week yet.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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