Kaoslegend's Log

[Mvick07]

got damn bro, you still got the log going?


i gave up on mine a long time ago, just record stuff in a note book now-a-days

[kaoslegend]

eh i was gone from it for a long time then i decided to start gaining strength back so im logging the main stuff at least. i cant do the notebook thing lol

[kaoslegend]

Did a lot of squatting today, good practice with low bar. First time I have really tried some real weight with low bar. Also I have not squatted 405 in about 6 months so felt good to hit it again

low bar squats:
135x10
135x10
185x8
225x5
275x3
315x1
335x1

high bar squats:
315x2
365x1
385x1
405x1
365x5

low bar squats (again):
315x10

did a little single leg presses and calves to finish

[kaoslegend]

Chest today. I think my CNS might be burnt from squatting yesterday. Im not a strong presser anyway, but my chest fatigued pretty quickly today

BB flat bench
135x12
185x12
225x12
225x10
225x6
*feet on bench*
135x20

smith machine incline press
135x10
225x5
225x5
225x5
185x10
185x10
185x10

DB incline fly
40x12
50x10
50x10

machine fly
100x12
140x10
140x10
140x10
80x10/10

about 12 sets for triceps.

[mvd546]

Look's very strong throughout that chest training. My chest has always weared down fast after about 8 sets.

[kaoslegend]

Look's very strong throughout that chest training. My chest has always weared down fast after about 8 sets.

Yea im going to try and bring my bench up, has always been a weaker point for me

[kaoslegend]

Was not really feeling great today. Low back was hurting a little and right glute/hamstring was really tight. Did sumo deadlifts for the first time using some actual weight. Did not feel to difficult, but because of the issues today i didnt push it to hard

sumo deads
135x10
225x6
275x5
315x5
315x5
315x5

calves
5 sets of 20

rack pulls from below knees
225x5
315x5
405x5
455x2

calves
5 sets of 20

[Mvick07]

eh i was gone from it for a long time then i decided to start gaining strength back so im logging the main stuff at least. i cant do the notebook thing lol

sounds good man, ill check in once a while. what numbers you looking for?

[kaoslegend]

sounds good man, ill check in once a while. what numbers you looking for?

This year I would like to hit 455 squat, 315 bench, 545 deadlift. Got a lot of work to do with training and eating. Hopefully I can stay relatively injury and illness free.

[kaoslegend]

Had a pretty good deadlift session today. Wish I could use chalk in the Im at now, but oh well

Deads:
135x10
225x5
315x5
405x1
455x1
475x1
495x1
495x1
455x2
455x1
405x5
Belt only on the 495 sets, havent been to 5 plates in about 6 monthsish i think?

hack squats
5 sets, feet wide and out far to target the hams/glutes

single ham hurl
4 sets

glute/ham raises
3 sets of 12

8ish sets of calves

[mvd546]

Strong work pulling that 495!!

[Mvick07]

This year I would like to hit 455 squat, 315 bench, 545 deadlift. Got a lot of work to do with training and eating. Hopefully I can stay relatively injury and illness free.

yeah thats the main factor for most people.

youre probably close to 545 if you could use chalk...how about straps or hook grip?

[kaoslegend]

Strong work pulling that 495!!

Yea buddy. Probably backing the weight down slightly to pull a few sets of 5 reps this week

yeah thats the main factor for most people.

youre probably close to 545 if you could use chalk...how about straps or hook grip?

My straps are about ready to break lol. Just don't want to let them go, served me well for about 5 years now. I really do wish i could pull with chalk though.Still dont think I am at 545, i dont believe i have ever pulled over 525 and i still feel like im in the "rebuild" phase of my strength training. Definitely seeing progress each week in my big 3.

Yesterday was the heaviest I have ever gone on lowbar squats by about 50lbs. went up for 3 singles at 385. Forsure could have hit 405, but decided it best to continue to work on the set up, walkout, and execution. The low bar feels so much easier on my legs, fell much stronger there but keeping the bar in position is the biggest challenge. I have gotten more comfortable with it each week.

Today I did chest/tri's. on the bench i did a couple doubles with 275, highest i have been in a while. believe the PR at 275 was 6 or 7 reps.

Edit: tomorrow will be a rest day, work all day, dinner with the lady, and study for finals. Wednesday I have both finals after work so I am planning to train after, but it will be late as ****.

[kaoslegend]

trained late last night, didnt start until about 10pm. Had to work all day then had 2 final exams. Mentally a rough day. Went a bit higher reps than i usually do on deadlifts and i got a crazy low back pump, had to take a break from the deadlifts

deads:
135x10
225x10
315x10
365x10
405x5

took a break and did about 5 sets of standing HS curls. Had to give my back time to get unpumped lol

deads again
315x5
315x5
315x5
beltless with a mixed grip

lying HS curls
3 sets

calves
8 sets of 20

[kaoslegend]

I cant remember what i did on Wednesday other than i did a few sets of 10 with 225 on the bench press then just beat the hell out of my shoulders.

Yesterday had a good upper back workout, heaviest sets of rows was 275 for 10.

[kaoslegend]

Ended up hitting a 20lbs PR on front squat today. Was rushed so didnt have time to do much. Also hit the PR twice because i was pumped about it

front squats
135x10
185x10
225x5
275x2
315x1
335x1
335x1

low bar back squats
225x5
275x5
315x5

4 sets of knee extensions and 4 of calves

[FeaRxUnLeAsHeD]

love how you've been logging since 09. keep killin it

[kaoslegend]

love how you've been logging since 09. keep killin it

haha thanks dude, kinda on and off with the log. been bored so ive been a little more active on it.

hams/glutes/calves from today

deadlifts
135x10
225x5
315x5
405x1
455x1
455x3
455x1
405x5

standing single HS curls
5 sets of 10 each

DB SLDL
100x10
125x8
150x8
had to really work for the last 2 reps with the 150's

ABD machine
3 sets of 10 heavy reps (to failure)

calves
3 sets of 15

hyper extensions
2 sets of 10

hams were burnt out

[kaoslegend]

Pretty decent benching on Thursday for being the second session of it

BB bench
135x8
185x8
225x8
245x8
245x8

then trained delts, killer pump

back and biceps yesterday, nothing special just going for the pump

[kaoslegend]

Pretty good day of squatting today. Hit 405 on the low bar squat for the first time ever. Ipod died right before the 405 set, was not super happy about it. Then used my knee wraps for the first time in about a year on the front squats, felt kind of weird. Was just playing around with those, didn't do to many reps

low bar squat
135x8
185x5
225x5
275x3
315x1
365x1
385x1
405x1

front squats
225x5
275x1
315x1
225x5

knee extensions
5 sets of 10-12, went heavy

calves
8 sets of 20

Heres a pic from a couple mornings ago. got right out of bed and thought the quads were looking pretty good

[kaoslegend]

Had a nice chest workout yesterday, decided to bench second for a change this week

DB incline press
60x10
80x10
100x10
110x10
110x7

BB flat bench
185x5
225x5
245x5
245x5
245x5

DB incline flys
50x10
50x10
50x10
40x10
30x10

HS chest press/cable crossovers
5 sets of 12 each

single arm reverse pushdowns
3 sets of 12

incline skullcrushers
3 sets of 12

tricep kickbacks
3 sets of 12

dip machine
3 sets of 12

[kaoslegend]

Posterior chain workout yesterday

deadlifts
135x10
225x10
315x5
405x5
405x5
405x5
beltless

seated HS curls
3 sets of 12

standing single leg curl
3 sets of 12

smith machine SLDL
135x10
225x10
225x10
225x10

ABD machine
3 sets of 12

calves
10 sets

[kaoslegend]

Well I had a good day of benching today. Smoked the 295 pretty easily. Probably had 315 but decided not to push it since I haven't attempted over 300 in probably 3 years. Everything about the 295 felt good though. From foot placement, leg drive, hand placement, and shoulder position. Excited to keep pushing higher on the bench since I have never been a good bench presser. Will update with the workout in a little bit or tomorrow.

[kaoslegend]

Stepped on the scale today at 215. That the heaviest I have ever weighed by about 2lbs. Weighed 213 a year or 2 ago then cut.

Decided to rep 225 today to see where im at and got 15. I think the most I have ever repped it for is 15 or 16. It's not overly impressive, but ive never been a good bench presser so i was happy with it lol

BB flat bench
135x10
185x10
225x15
245x3
245x3
245x3

single arm DB incline press
50x10
65x8
80x8
90x8
never done these before, balance was tough but good pec exercise.

hammer strength incline press
6 sets

DB incline fly ss w/ cable crossovers
3 sets each

cable pushdowns

DB overhead extensions

single arm underhand pushdowns

single arm overhand pushdowns

[kaoslegend]

Did deficit deads for the first time ever and was pretty happy with how they felt. Felt strong even without the belt. Deficit was about 2.5"

single leg HS curls
5 sets of 10

2.5" deficit deads
135x5
185x5
225x5
275x5
315x5
365x5
405x5

seated HS curls
3 sets of 10

ABD machine
3 sets of 12

calf press
3 sets of 15

rack pulls
225x5
275x3
315x3
was so gassed for these, o well

[kaoslegend]

Did singles on bench press again yesterday then some delts and abs. wen up to 295x1 then drop sets to 275x4. I know I have 315, but the floor at the university gym doesn't have any grip so no leg drive. Didn't want to risk failing because of a foot slip.

Just did upper back and biceps today, pretty wicked pump

[kaoslegend]

Felt strong on front squats today. was definitely thinking i was going to just take it easy today, but was feeling good in the gym so i went and got a PR lol

front squats
135x8
185x8
225x5
275x1
315x1
335x1
345x1 10lbs PR
315x3 2 rep PR
275x3
225x5

did about 4 or 5 sets of leg presses and extensions super set

about 10 sets of calves

[kaoslegend]

Havent updated in a week now so ill just give a quick update

sunday went up to 405 on squats and did 5 sets of singles there. then on the last set 2 dropsets of 315x10 and 225x10

yesterday went up to 295 and did 3 sets of singles. then double drop to 275x3 then 225x10

[kaoslegend]

2" deficit deadlifts on wednesday

135x10
225x5
315x2
365x2
405x2
425x2
455x3 PR
225x10

did some other hamstring and calf stuff

a little bench practice and delts on thursday and ended up doing arms yesterday. back is still really sore from the pulls

[kaoslegend]

Got some powerlifting shoes. Just hit 405 for a couple doubles on squat yesterday. Only second time in the shoes and these felt much better than the first attempt with shoes. Excited for some progress.