Pause Bench
135, 185, 225, 245, 265x5
Closegrip first and last reps paused
185, 225, 265x8, the last set I did a bad job of locking out reps
Incline Hammer
90, 180, 270x10
Seated Dips
90, 140, 190x15
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04-01-2015, 08:06 PM #481
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04-11-2015, 09:10 PM #482
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
We're back
Been in Florida for the last week, lifted the day I left
Closegrip Pause Bench- 135, 225, 275x5
Squats- 135 add belt, 225, 285x5
Deads- 135 (c and s), 185(s), 235 (c), belt 335(c)x3
Today
Squats- BW, 45, 135, 225, belt 295x5
Deads- 135(s), 235(c), belt 285(s), 345(c)x3
Deficit SLDL- 135, 185, 235x5
Figured out that my body really wants to shift the load to my lower back because I am weak in all the muscles required to lift weights, but the main weaknesses being my legs and upper back, so I need to work on that. As for the injured areas I need to make the surrounding muscles stronger as well but also minimize the wear and tear, the deficit SLDLs really helped my deadlift when I first came back from injury but I kinda phased them out, so now I am phasing it back in because my pull is absolutely in the toilet.
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04-12-2015, 09:10 PM #483
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
Week 2 Upper
Incline last reps paused
45, 135, 185, 225, 255x5
DB CSR
60sx20, 20, 10
Seated Calf Raises
3 sets
DB flies ss Spoon Press
45sx10/10(3), these feel better on my shoulder when I raise my head, figured that out last set
Seated Rows
50, 70, 90, 110, 130x10
That was all. Was tired because I had some food poisoning last night.
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04-14-2015, 07:45 PM #484
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
W2D4 Lower
Front Squats
BW, 45, 95, 135, 155, 175x5
Pause Squats
135x3, add belt, 225, 245, 265x4
45 degree hyper
3x10
Sit up machine
3x10
Wanted to do legpress but evidently Tuesday leg day starts at 3:30 and there was never an opening. Also I was sweating out McDonald's lunch and not moving overly fast. So anyways, onward and upwards
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04-15-2015, 08:09 PM #485
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
W3D1 Bench
Morning weight 195.
Pause Bench
45, 15 minute fire drill break, 135, 185, 225, 255, 280x5, realized I was resinking badly on some/most/possibly all of the 280 reps so I did an extra long pause on last, almost made me miss because I am not very strong right meow
Feet up close grip TnG
225x4(x2)
245x4
265x2, shoulder felt weak and unstable so I put my feet down to bang out a quick 3 more reps, almost missed the first, put it up, my work capacity had expired, but on the bright side I think it was just fatigue not injury, at least I hope
225x4, this was hard too
Free Motion Back Machine
15, 12, 10, 8 moving up 2 plates at a time
Figured out what's worse than having to wait on a bench when you have to get to a meeting in an hour. A fire alarm going off once you finally get a bench. Just wasn't my day. Oh well. Onward and upward.
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04-18-2015, 09:17 PM #486
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04-20-2015, 08:54 AM #487
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
W3D3 Upper Accessory
AM weight 191.6. May need to schedule me one of those deload things because the weight loss has my strength down and the poundages are getting too challenging too soon. Week 4 makes sense since I'm going out of town for a wedding on Thursday and will only have 3 training days this week, so I will finish out my lower assistance day on Tuesday, deload Wednesday, deload Sunday, semi-deload the beginning of next week
Incline first and last reps paused
45, 135, 185, 225x5; 265x3, mighta had 4 probably not 5, just didn't feel strong at all
Floor
135,185, 225x8; 245x5, hit a wall on the last set where my shoulder felt like ass kinda like the last set of closegrip on Wednesday
Seated DB OHP
50sx10(3) the first reps were always terrible because my shoulder is weak and unstable at the bottom, either it's getting worse or it is just weak from being neglected. I need to figure out how to train shoulders effectively because I have done 90sx8 even post separation
Incline DB CSR
70sx10(x3)
Free Motion Back Machine
3 sets of 10.
Got a lot of work in. Pretty weak right meow due to weight loss and whatnot. Oh well.
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04-21-2015, 08:18 PM #488
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04-21-2015, 09:32 PM #489
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04-22-2015, 08:27 PM #490
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
W4D1 Bench
Light and volumey today.
Pause Bench
135 (close), 225 (finger out from close), 265 (narrow/floor grip)x5, the last set was way too hard and my form was off
Hammer Strength Incline
90, 180x10
Pause closegrip
135, 185, 235x5
JM Press ss Concentration Curls
135,155,175x5 ss 25x10 per arm
Some calves too. Took about 40 mins. maybe less
You got me, they're awfuler when they get twisted around which seems to happen a lot.
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04-26-2015, 07:09 PM #491
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
Squats
Pause Squats
135, 185, 225, belt 275, 315
Strict Press
45, 95, 135x5, couldn't lock out the 135 and the first reps all hurt, my shoulder is really really ****ed up
Strict Pendley Row
135, 155, 175x5
Leg Extensions
5x10 started at 90 and ended at 250 I think
Single Arm Pushdown
20, 30, 40, 50x10
Pulldown
3x10
Leg Curl
3x10
Rotary Grip Pulldown
3x10
So, I wanted to see how my shoulder was. It's not good. I'm gonna try the Diesel Crew 7 day rehab thing and if that doesn't work I will head to the Ortho. Loverly.
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04-28-2015, 07:40 PM #492
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
Front Squat Day
Yesterday I did the first circuit of the Diesel Crew rehab program 3x. My shoulder felt more mobile afterwards and still does. I can almost raise my arm straight over my head which was just not happening before that. Then I did some biceps
Front Squats
45, 95, 135, 165, 190x5
Close Stance High Bar
135, 185, add belt, 235, 285, drop set 235x2, 185x2, 135x2
45 mins. Probably shoulda stopped at 235 but I'm too hardheaded/paranoid about not having weight on my back. Oh well, progress not perfection.
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04-30-2015, 08:07 AM #493
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
Bench abortion
I'll just do this ****show roughly in the order I did it, everything was paused
Bench
45, 135, 185, 225x5
265x3, all the reps were uneven due to shoulder, so I switched grip
Closegrip
225, 245, 265x3
285x1, came up uneven and almost hit rack so took short rest and got a spotter then went back to
Bench
285x2 damn near to failure
Wide Grip
225, 245x5
Hover Bench
135, 185x5
225x5, but first rep I tried to hover at sticking point and it hurt pretty badly so I had to let it fall to my chest and then hover the rest a couple inches higher
So, evidently losing 12-15 lbs. and blowing up your shoulder is not great for your bench. Who knew? I need to be better about eating at a small surplus and doing my shoulder rehab (not necessarily in that order). On the bright side I probably look better now than I ever have.
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04-30-2015, 08:21 AM #494
Sucks about the shoulder.
Definitely gain weight, or at least eat more...More weight is always more impressive... ShortDave
Bench is not rocket science, it's quite easy to perform... Fredrik Smulter
Youtube: www.youtube.com/channel/UCmVOUy3IyAVqR2bFCoKzffw/videos
My BP log: http://forum.bodybuilding.com/showthread.php?t=171116851
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04-30-2015, 08:25 AM #495
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04-30-2015, 06:12 PM #496
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04-30-2015, 08:36 PM #497
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Posts: 911
- Rep Power: 4372
Man, I've really been out of the loop. I check on your log, and my jaw dropped when I found out that I weigh more than you. But I scoured the journal and found your reasons, and they make good sense. You may remember my shoulder troubles from a few years ago, so you know you have my empathy on that one.
I'm striving to do the best I can with what I have.
Find & follow me on Instagram @fortyfiedfitness
FORTYfied Fitness & Strength channel on YouTube channel here:
https://www.youtube.com/channel/UCbtBxvY6i-lcfVU9heTKMrA
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05-01-2015, 07:38 AM #498
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
Arms
Diesel Crew Rehab Circuit #2 2 circuits 12 reps each
Cuban Rotations
External rotations (once with DBs, the second I messed up with a band and pulled over a medicine ball stand then just held the band with my other hand)
Band pull aparts
Band Dislocates
Band Press
This didn't offer the relief that the first circuit did and actually hurt. There are some recommendations of replacement exercises that I may need to look into not only because the band stuff hurt more than it helped but my band is about also about to break.
Seated Dips
90x20, 140x15, 190x12, 240x10
Preacher Curl just weight listed
30x15, 50x12, 70x10
Rotary calves
3 sets
Rope Pushdown
40, 60, 80x15
Rope Curl
40, 60, 80x15
Done.
Gotta eat more for sure, not sure I need to gain weight because I still feel like there's some decent pudgy to lose.
Word em up. That's what I was thinking.
I'm pissed, I want to kick Jeremy Foley right in his horse teeth. I don't understand why they had to divert money earmarked to upgrade the O'dome to put up an indoor practice facility (5 years later than every other notable program) and you're making kids take a bus to Athens instead of flying them when the Athletic Department pulls in almost $150 mil a year. That cost them the best coach (apologies to Spurrier but Donovan has more National titles with less resources) in the history of Gator Sports. Meanwhile you let the worst coach in the country run the program into the ground for 4 years and are paying him 2 million a year to steal recruits and coaches and then negatively recruit about the lack of facilities (which all became subpar under his watch). It's a clown show.
185 here I come. Yeah between shoulder and low back I picked two pretty bad spots to have some significant injuries in. Hope you're weathering the storm up your way.
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05-04-2015, 07:54 PM #499
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
Last Three
Saturday- Squats
Squats
135, 185, 225, 275, 315x3, on the last set the camera angle wasn't great but I definitely cut the first one and I mighta gotten there on the last one. I don't know, they sucked
low(er) bar squats wider stance trying to make my hips rise at the same rate as the bar, it worked okay but wasn't really worth it
135, 185, 225, 246, 265x3, these sucked and hurt my shoulder. So, I think I shall stop doing these and just put the bar where it doesn't hurt
Sunday- Deads
Deads
135, 225, 315, 365x3
Sumo Block Pulls
135, 185, 235, 285x3
Deficit SLDL
135, 185, 235x5
45 degree hypers
3x10
Wow, really weak but this was almost like a real workout
Today- Bench
Pause Bench
warm up
265x3(x2)
285x3, still weak but a bit better
TnG Closegrip
225x4(x5)
Hammer Strength Incline
90, 180, 270x8
Cable Crossover ss Seated Dip
3x10/10
Rope Pushdowns
60, 80, 100x10 drop 60x10 drop 40x10
Wow, again close to a regular workout. Still weak but at least it is headed in the right direction.
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05-04-2015, 07:56 PM #500
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05-05-2015, 05:39 PM #501
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05-06-2015, 08:07 PM #502
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
Squats
Squats
BWx10, 45x5, 135x3, belt, 225x3, 275x3, 325x2
Front Squats
135x3, belt, 185x3, 205x3
SLDL (intentionally) I guess slight deficit since I was in Romaleos
135x5(sumo), 185x3(sumo) belt 235x5(conventional), 285x3(C), shoulda done 5-8 on last set but suppose I left myself some room to grow.
About 1:05. Lot more work than it looks like when I type it this way. Went back to the sushi buffet today for lunch. No food poisoning.
Hey buddy! How is life treating you. Yeah definitely stiff leg everything, sadly the conventional pulls look better than they normally do. At least to me. Working on actually getting and using some quad muscles. Hope you're well. Don't be a stranger.Last edited by dtaps24; 05-06-2015 at 08:15 PM.
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05-07-2015, 02:05 PM #503
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
W6D3 Upper
Floor Press
245x4(x5)
265x4
Inverted Row
BWx5x5 done after the warm ups and first work set of Floor Press as a superset then my shoulder said "Haloooo" so I stopped doing that
Seated Military in Smith straight weight
90, 120, 140x5
Hammer Iso Low Row
pps, 2pps, switch to unilateral 3ppsx10
Rope Facepull ss Straight Arm Pulldown
15, 12, 10
That was it, about an hour, was gonna do arms but I didn't.
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05-08-2015, 10:30 AM #504
Looked like you were holding pretty good form on your front squats.
Life is good. Finishing up the school semester, almost done with bachelors (December), preparing for a summer job, finally getting back to lifting. How're you doing? I lurked your log a little bit. I'm sorry to hear about your injuries. Have you tried a Reverse Hyper for your back? I've had back/hip issues, and it's helped me a lot."Rather, train yourself to be godly. For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. " 1 Timothy 4:7-8
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05-10-2015, 08:33 PM #505
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
Weekend Workouts
Yesterday
Squats
225, 275, 325x3
Seated Calves
didn't count but 4 sets of 15-30 reps with 30-45 second rest
Rotary Calves
3 sets of the same deal
calves were killing me and still are
Today
45 degree hypers
3x5
Hammer Low row
pps, 2pps, 3ppsx5
Deads
135, 275, 325, 375x3, starting position was loose and hips were way too low, pure ****, I'm not gonna worry too much though, just fix it.
Good stuff. No access to Reverse Hyper, too bad because I've hear good things from others as well.
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05-10-2015, 08:44 PM #506
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05-11-2015, 06:29 AM #507
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
What I mean is that at set up I was trying to drop them down instead of back, then they shoot up which is wasted motion and rounds my back even more, I'm better served starting them closer to where they are when the bar leaves the floor like I do on the last 2 reps which is why the weight moves better after the first one. For me, moving vertically and not horizontally/hinging is bad.
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05-11-2015, 07:47 PM #508
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05-12-2015, 08:00 AM #509
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05-13-2015, 08:26 PM #510
- Join Date: Feb 2006
- Location: Decatur, Georgia, United States
- Posts: 8,522
- Rep Power: 25304
Squat Day
Drove to the gym with a good solid bloat from McD's breakfast and sushi buffet. Realized I didn't have my bag with my belt or SBDs. Was running late so I just kept on trucking
Floor Press
255x4(4)
275x4
Seated Overhead in Smith
50x5, shoulder went from feeling weird to uncomfortable, next stop was pain so I stopped
Machine Shoulder Press
3x10
Reverse Grip Single Arm Pushdown
20, 30, 40x10 done with no rest
That was it. I need to eat a bit better because today the bloat is excessive and I feel gross. Not that bad considering I had benched a good bit 2 days ago.
I see nothing. I am going to assume it is either a picture of flowers or a scenic view.
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