Dtaps lifting journal about lifting weights

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Wednesday

Bench
135, 185, 225, 245, 265x5

Closegrip
135, 185, 205 drop 135x8

Hammer Strength Incline gym was slammed and I couldn't get to DBs, lots of supersets here
200x12(x3)

Cable Crossovers
40x20(x5)

V bar Pushdowns
100 reps

Today

Squats
45, 135, 185, 225 (add belt), 275x5

Pause Squats
185x6(x2)

Deadlifts
275x1(x5)

Hammer Rows
90x10
270x10 drop 180x10 drop 90x10

Free Motion Rows
100x10
150x10, drop 100x10(x2)

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Saturday upper assistance

Incline floor press wasn't available but on 5/3/1 this would have been a deload week anyways so whatever
135, 185, 225x5
265x3@8.5 maybe had 5 but wasn't gonna push it

Hammer Strength Decline since I did Incline before, stayed light and figured if it bothered my shoulder I'd stop
180x12
230x10
280x10

Lateral Raises supersetted with the Decline
30sx15(x3)

Rolling DB Extensions
20sx20, 25sx15, 30sx10

Tates
35sx15, 45sx12

Rope Pushdown ss Extensions
80/50, 90/60, 100/70x10

All this took about an hour

Sunday

Birddogs
10 per side for 10 second holds

McGill Crunch
7 per side with 10 second hold and then a massive ab/oblique cramp

Seated Calves
45, 90, 135, 180x10 drop set 135, 90, 45x10

Hammer Curls
25s, 35s, 45sx10, 65sx8

Rope Cable Curls
3x20

Interval Cardio
20 mins.

took about an hour. Getting all the myosynthesis with these shorter frequent workouts.

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Front Squats
135x5
165x5 (sweet ass beltless PR) add belt
185x7, watching the video I certainly had another rep or two but the bar was all over the place so whatever

Rack Rows
135, 185, 235x5

Seated Rows
2x10

Pulldowns
1x10

Done. A little over 50 mins. ALL THE MYOSYNTHESIS BITHCES. ALL OF IT.

[LegosInMyEgos]

wat

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wat

Hey buddy. Congrats on your MCATTING.

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Bench
135,225,255,275x4, the last set was like an 8 or 9, which was horrible, actually it was only that on the right side due to shoulder, need to figure out how to tweak things so my shoulder doesn't die because it makes me want to never lift again

Closegrip
135, 185, 225x8 close felt better so I went up
265x3, nevermind

Dips
3x10

Machine Shoulder Press
2x10 really light

I can't decide whether to just stop doing stuff with arms elevated or to work my shoulder to strengthen it. I know I'm going to take extensions of any kind out of my triceps work.

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Saturday

Squats
225x1(x5)

Deads
135x5
185(sumo)x5
235x5
285(s)x5
335x5@7, but form was awful. Before this set I got a call from a friend with some bad news and I talked to him for like 20-30 mins and when I came back my head wasn't right.

That was it, ran out of time. On the bright side my back feels alright today

Sunday

Floor Press
135x5
185x5, Neutral grip pullupsx5
225x5, pullupx5
265x6@8, pullupx14

Seated Military just straight weight
90, 140, 150x5 last set@8

Single Arm Pushdown
20x20
30x15
40x10

Internal/External Cable Rotations
a bunch

Facepulls
3x10

That was it.

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Front Squats
95x3, 145x3 add belt 195x5@7 or 8 but again felt like I was losing it forward, on video I really don't appear to be and it wasn't as bad so at some point maybe my legs will become the limiting factor vis a vis my grip.

45 degree hypers
3x10

Leg Press
3pps, 4pps, 5ppsx10

Ham Curls
3x10

That was tit.

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Bench beginning to end took about 4 minutes
135, 185, 225, 245, 265

Closegrip
135, 185, 225x6
265x4@8 maybe? I dunno it got lopsided so I shut her down since this is a deload

HS Incline
90, 180, 270x10

Inverted Row
3x10

Chest Pulls like a facepull but to my chest so it doesn't hurt my shoulder as much and I'm working in the same sorta plane as my bench
3x10

Done. 45 minutes. Deload although I may have gone too heavy on top sets.

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Saturday
125, 185, 225, 265, 295x5@8 last reps were paused

Pause Squat
225x5,6

Deads
300x6 singles, only rest was to check video, form got progressively less terrible

Deficit SLDL
225, 275x5

Sunday

Floor Press
135x3
225x3
275x3,3,4 my shoulder feels real bad

DB CSR
70sx8,8,8,10

Pushdowns
3x10

Pulldowns
3x10

Still have video of the top sets of squats and pause squats. If anybody wants to see it lemme know. I am too skinny.

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I did a really quick arms workout on Monday that was whatever

Pause Bench
225, 265x3
295x2, shoulder hurt and I was weak as a kitten, I had hoped the extra rest and coming off a "deload" would leave me feeling better, but nope, shoulder hasn't felt the same since I started playing with the Wi and then went real bowling. Will try cutting the floor pressing over the weekends and see if that helps.

Closegrip
185,205,225x6
245x8

Incline Machine Press with neutral grip
3x10

That was it. I am light at least, was 195 this AM. I don't think I can stomach getting any weaker so I need to figure this **** out.

[CROMAGS1985]

Are you at least jacked?

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Friday- Shoulders

Bench closer grip, I felt like doing this because I needed a triple to try to beat in week 8, that is all
225, 265, 285x3

Seated Military Paused on Clavicle In Smith only straight weight
90, 140x5

Arnolds
45sx8(x2)

Seated Lateral Raises
20x10(x3)

Rear Delt Flies
3x10

Saturday- Squats and Deads
185, 225, 250(x3), only the last 2 sets belted, actually felt good(ish) by the end, was going to wide I guess I thought you had to go real wide in flat shoes, I was wrong

Deads
135, 225, 275, 365x5@8, form was so bad on the 365, felt fine up to there, shoulder hurt a bit but low back was not rounding, and then it was full roundage on the 365, was pretty frustrating, but what can you do?

Sumo
135x5

Romanian
225x8

Then I went home to play with my kids cuz I was over it.

Sunday- Carryover Day

Floor Press
135, 185, 225, 265, 285x3

Paused Front Squats
95, 145, 195x3

Pendleys
135, 155, 175x3, shoulder was tender so I stopped

Single Arm Pushdowns
3x20 per arm

Rope Curls
2x21

Are you at least jacked?

getting closer I guess, so far fat women and dudes are the only ones telling me I look jacked.

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Closegrip did one set with comp grip and my chest felt tight/sore so I moved in and did week 5 of offseason
45, 135, 185, 225, 275x5, 10 lbs. over week 1, not bad as I have pressed on 4 of the last 6 days

Close Stance Squats
135, 185, 225, add belt, 275, 315x2, 315 felt too heavy but they all moved alright, decent since I've squatted 3 of the last 4 days and pulled on one of them

DB CSR
70s or 75sx10(x3)

Leg Press
3ppsx10(x3)

That was it.

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Seated Military
90, 140x5
180x3 drop 90x10

Seated Calves
p, 2ps, 3psx10

Chest pull ss straight arm pulldown with tricep rope
20, 40, 60, 80x10/10

Rope Pushdowns
60, 80, 100x10

Rope Curls
50, 70, 90, 110x10

Reverse grip single arm pushdown
30, 40x15

Free Motion Curls
some

That was it.

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Saturday

Pause Squats deloading RPE was maybe a 3 or 4 on last set, dunnno, don't care
135, 155, 175, 195, 215, 235x3

Narrow Grip Bench with 2-3 count pause
135, 185, 225, 255, 275x3

V bar pushdown
100, 120, 15x10

Sunday finished deloading my lower body

Deads alternated conventional with Sumo
135, 185, 235, 285, 335 didn't look great but a lot better than the last couple

45 degree hypers between deads
BWx5x5

Deficit SLDL
135, 185, 235x5

Chest Pull ss Straight Arm Pulldown
40, 60, 80x10/10

Inverted Row ss Haney Meadows Shrug just straight weight on the 3 count hold behind the back shrugs
10/90x10(x3)

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Bench
185x5 singles

Closegrip
185, 225, 265x4

Incline HS Machine
100, 190, 280x10

Hammer Low Row
pps, 2pps, 3ppsx10

That was it.

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Squats
135, 225, 275, 315x3, not very fast, have video can upload on request but don't feel like it right meow

Pause Bench
135, 225, 275x4

Done. 45 mins.

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Pause Bench
135x5
185x5
225x4
265x4
285x4

Feet up close grip last rep paused
135, 185, 225, 245x5

V bar pushdowns
70, 90, 110, 130, 150x20

Have vid but got a new phone so I will or won't get around to it. Even though I am weak as a kitten I am consistently 195 in the AM and actually getting stronger. Think I'm in decent position to peak by upping the cals without being disgusted by myself and being all pudding.

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Pause Squats
135x5
185, 235, 285x3

Floor Press
135, 185, 225x5
265x4, was all lopsided and such

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Deadlifts
365x3(x3), made an adjustment or two after first set, tried to get my head up and moved bar forward a bit, think it lessened the lower back rounding to some extent

3.5 inch deficits
275, 325x3

Romanians
225x10(x2)

45 degree hypers
3x5 as a warm up

45 mins, moved decent, gonna try to actually do something for awhile, I had done fronts and seated military Thursday, but nothing worth noting and I don't even remember what I did. I'm gonna start trying for the next little bit

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Pause Bench
255x3(x3)

Pause Close Grip
225, 275x3

Hover Bench
135, 185, 205x10

DB CSR
60sx10(x5)

Facepulls ss Straight Arm Pulldown
40, 60, 80x10/10

Done, about an hour and 10-15. Really good workout, feels good to start trying again.

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Monday I did arms and 3 light sets of machine overhead

Squats
worked up to 295x3 with my head up but my lower back felt really weird, then worked up to 295x3 with my head down which felt less weird. Was supposed to be 295x3x3 but I wound up only doing 2 sets with it. I need to get used to head down but I think it might be easier on my lower back.

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Deads
135x5
225x3
315
405x3(x2), form was better on second than first largely because there was nowhere to go but up
425x2, and this was just the worst.

Deficits
225, 275x3, because my form was terrible with any kind of weight I just stopped

I had a feeling this was going to be tough when I drew up this training cycle, but it reinforces my decision to start eating to recover and pushing through to stop being so ****ty. I am only posting this to punish myself for being such a bitch. So here we go, hopefully I will look back on this in @ 7 weeks and laugh and laugh.

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Bench day on Saturday, gonna try to remember all my sets, everything went sideways and it looks like **** but I guess there's lots of room for improvement? I dunno, once my shoulder feels better from all of the lacrosse balling and I get stronger hopefully it will be alright, not gonna sweat it too much

Pause Bench
135x5
225x3
275x1, almost missed it and my shoulder felt like it was going to explode
225x3, close still felt weird
245x3, wide, felt a little better so I stayed out there which was probably a bad idea in hindsight since it makes me feel loose and weird on the way down
265x3
285x3, ass came up and I couldn't stay tight cuz shoulder but those are excuses, need to figure some **** out

Pause Close Grip
225, 245, 265x3

Hover Bench
185x10 realized I had done a lot of sets so I stopped benching

Cable Cross Over ss Seated Dip not sure on these weights for seated dips, last set was the stack
30/225x15/15
50/255x12/12
70/285x10/10
90/315x8/8



Today I did 4 supersets of Facepulls/Straight Arm Pulldowns and 5x10 DB CSRs with 75s.

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Straight Bar Curls
45, 55, 75x10

JM Press
95, 145, 195x10

Spider Curls just weight
20. 30, 40x10

Pushdowns
100x10
130x20

Done.

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Squats fighting off throwing up and/or pooping myself, food poisoning from a sushi buffet, no bueno, haven't eaten in over 24 hours
warm up
315x3(x2), didn't look very good so not altogether happy but I think it's moving in right direction, will try to upload video at some point

Pause Squats
225x3
265x3

That was it, will try to hit finish assistance at some point, probably after my deload deadlift workout.

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Pause Bench moved grip in to POR or even a bit inside for comp and thumb out from smooth for close
225x1(x5)

Pause Close Grip
225, 265x2
295x1, think I figured something out with foot position to try to eliminate butt raise

Hover Bench
225x8(x2)

Hammer Strength Incline
90, 180, 270x10

Free Motion Seated Chest Press
100x15, 150x12, 180x10

That was it, I need to make my chest really strong.

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Deads
315x1(x5)

Deficit Deads
315x2
365x2, almost missed the first rep because I didn't expect it to be so heavy/realize how weak I am second was better but still way too hard

Leg Press
2ppsx10
4ppsx10
6ppsx8,6, man this was hard

That was it. Lower body is so weak and undertrained. I need to correct that. Probably not much I can do about it at this point as far as this "peaking" block, but the next block or two need to involve much more lower body work and focus.

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This was yesterday afternoon, wanted to work on my form on bench, have video, will probably just post videos when I have time or if it is somewhat significant, once a week maybe

Bench v. doubled minis
135x3(3), close, narrow, POR
185x3(3), same
225x3(2), close, POR
255, close
275, POR

Reverse Grip Pushdowns
60, 80, 100, 120x10

Cable Curls
60, 80, 100x10

That was it. Good workout, form was not great but was better and my shoulder feels fine today.