Dtaps lifting journal about lifting weights

[dtaps24]

Rack Rows
95, 135, 185, 225, 245x5

Seated Calves
2 platesx15(3)

Spider Curls just straight weight
20, 30, 40x10

Facepulls ss Straight Arm Pulldowns
30, 50, 70, 70x10/10

I don't remember if I did rope curls or not.

[dtaps24]

When considering whether to go up in weight to hit a bigger double ask yourself, "what would KMC do?" And then do that.

Anyway, I hope your life changes are for the better!

Sounds like a plan. Thanks bud, one way or another they will end up working out for the better, just not sure where things are going to land.

[dtaps24]

Friday

Squats
330(4)
350
365, probably missed high and it was really hard, my lower back felt fatigued

Closer Stance Pause Squats
225x3
275x5

I don't know what happened but this was terrible.

Sunday

Bench
300(4), the last one felt weird and went up uneven

Closer Grip
225, 275, 315, did 330 but the guy who spotted me didn't seem to speak English and kept his hands on the bar the whole time

Real Close Grip thumb out from smoove
225, 245, 265, 285x3

Cable Crossovers ss Seated dips
3x10/10

V bar pushdowns
5 sets of 10

I think I mistimed my meals pretty badly on these workouts because everything felt like **** and it really shouldn't have from a recovery standpoint.

[sirwazzles]

Your definition of close grip on bench has always made me laugh. Your real close grip is my normal grip, and my normal close grip is where the smooth meets the knurling. Maybe that's why my bench is terrible haha. Keep up the good work.

I'm sorry to hear about the sad things that are going on in your life bro. I'll be praying for you.

[kmc06005]

I'm sorry to hear about the sad things that are going on in your life bro. I'll be praying for you.

X2


My close grip had always been pinkies just inside the rings and normal grip index on the rings.

I have recently been doing close grip about half a hand inside that. I moved my normal grip in to middle on rings so I could use more lats at the bottom.

I don't know if it will be better, but I just wanted to try something new for awhile.

[sirwazzles]

That's funny and interesting. When I was younger, I had some shoulder issues, and I guess that had me always benching closer than normal because it was easier. I actually tried wider today, ring on rings, and it felt pretty good. Maybe I'll give that a spin for awhile lol.

[dtaps24]

Squats moved my stance in and the bar up, tried to sit more down than back, not sure if these look right or not but they felt better
135, 195, 225, belt, 275x3
315x5, last paused

45 degree hypers
3 sets of 10

For some reason my phone is not being recognized by my computer but these looked a lot better than Friday's which again makes no sense to me from a recovery standpoing but I guess maybe I do better with lighter work requiring less rest and I should just adjust accordingly

Your definition of close grip on bench has always made me laugh. Your real close grip is my normal grip, and my normal close grip is where the smooth meets the knurling. Maybe that's why my bench is terrible haha. Keep up the good work.

I'm sorry to hear about the sad things that are going on in your life bro. I'll be praying for you.

Thanks for the support, that's really close but I've seen people that are stronger close, KK comes to mind.

X2


My close grip had always been pinkies just inside the rings and normal grip index on the rings.

I have recently been doing close grip about half a hand inside that. I moved my normal grip in to middle on rings so I could use more lats at the bottom.

I don't know if it will be better, but I just wanted to try something new for awhile.

That's kinda where I line up, but the lines on these bars are about a 2.5-3 inches inside where standard rings are, so index on these is roughly POR on standard. When I go too close my shoulder feels like it's going to separate.

[dtaps24]

Pause bench closer grip, need to figure something out because I have bad re-sink going on
135, 185,225, 27, 315x3 at least I'm getting stronger

Incline
185, 235x5 275x3, probably had another rep or two but wasn't gonna risk a miss

Fly machine
x20

Cable Crossovers ss Seated Dip
50x20/stackx10(3)

That was all.

[dtaps24]

I slept 3 hours last night tops, I was going to skip but had 25 minutes before I went to a meeting so away I went. No caffeine because I want to sleep tonight

Facepulls
20, 40, 60x10

Front Squats
135x3 paused, 185x3 last rep paused, add belt, 225x3, take off belt 135x3 paused

[dtaps24]

Squats
135, 225, belt 285(2), 315, 335x3

V platform hack squat
ppsx8

Leg Press
pps, 2pps, 3pps, 4ppsx10



I swam yesterday with the kids and actually tried to swim fast and my shoulder has hurt ever since. Oh well.

[dtaps24]

Saturday

Pause Bench
135, 225, 275, 315x3

Feet Up Pause Widegrip
225, 246, 265x5

DB CSR
70sx10(5)

Chestpulls ss straight arm pulldowns
50, 60, 70x10/10

Sunday

Seated Calves
90x10(3)

Closegrip this was stupid
135x5, 225x5, 275, 315

Seated Dip
140x20, 190x15, 240x10

Spider Curls
20, 30, 40x10

Rotary calves
180x15(3)

Rope Curl ss single arm pushdown
70, 80, 90 ss 30, 40, 50x10/10

Only did one stupid thing, but that was pretty stupid. Oh well.

[dtaps24]

from yesterday

warmed up with bird dogs and 45 degree hypers, went early hoping to get in a bit of rep squatting to warm up but that wasn't to be as all the racks were taken

Deads
135, 225, 315, add belt and mixed grip, 405
455x3, these were as slow as death, particularly the first one, then I settled in and stopped thinking too much, I need to start pulling at least once a week but maybe just speed pulls because I need the practice but don't want to compromise recovery. I need to get it sorted out

Romanians
225, 275, 325x5

Seated Calves
3x10

Rotary Calves
3x15

[kmc06005]

I started DLing again lately. I'm trying to keep overall volume really low because of recovery and I hate it.

[dtaps24]

from yesterday

Pause Bench close(r) grip
135, 225, 275, 315x2
335, shoulder felt weird so a second rep wasn't happening, changed grip
225, 275x3
315x1, really lopsided and my shoulder hurt

I just hit a wall, I really think I would've been okay if I hadn't done that stupid rep with 315 on closegrip Sunday. Oh well, can't change it now. I did go home after this which was certainly the right call.

I started DLing again lately. I'm trying to keep overall volume really low because of recovery and I hate it.

Yeah I think yesterday was an example where I was fatigued generally due to deadlifting in the middle of a fair amount of frequency. The main problem was my shoulder, but my whole body was sore and I didn't feel strong enough to reduce the stress on my injured areas. That's probably why Dan Green programs his two days off the before and the day after Deads.

[dtaps24]

feel like I've been hit by a bus, so I kept it lower stress today

Pause Front Squats
135, 185, add belt, 225, 245, I felt like I paused on the 245 but it wasn't for very long. It moved decent so that's good.

DB CSR
80sx10(4)

that was it. About 40 mins. of working out including warm-ups and putting on my shoes and knee sleeves

[dtaps24]

Saturday

Pause Squats
135, 185, 225, belt, 275, 315, 335, 355

Higher Bar Pause squats felt like I was going too much back and not enough down
135, belt, 225x3, then I cut it, it was just not a good workout



Sunday

Pause bench closer grip
135, 185, 225, 275, 315, almost missed 315 and my shoulder felt weird, oddly the left shoulder, so I tried something different

Wider Grip Pause Bench
225, 275, 295, 315x3, 295 I actually had a good foot position and may have utilized leg drive but I got a massive hamstring cramp so I had to re-position and it was not as good on the 315, my shoulder felt better during the workout and has been killing me ever since. Joy.

Cable Crossover ss Seated Dip
2x10/10

[sirwazzles]

Looks like your squat is getting stronger again. Bench not bad as always. What's your bodyweight looking like these days?

[dtaps24]

My shoulder hurt so bad that squatting or front squatting and anything upper body was out of the question. Gonna take today off and see what I'm capable of doing without pain tomorrow. Wanted to see where I'm at next week which is probably still a possibility provided I don't do anything really stupid and if this is just a strain or tare as it appears since it feels betterer today. Anywhoot

Deads
135, 225 (s), 315, add belt and mixed grip, 405, 495. I probably should not have done the 495 but since I have really struggled with first reps and my form regressing when I touch a weight for the first time I decided to. It looked really terrible with lots of wasted movement before the bar moved because I was standing too close and tried to drop my hips down instead of pushing them back. It is what it is. Once it moved it was hard but not terrible.

45 Degree hypers
BWx5(between dead sets), 15, 15, 15

Dead stop leg press
90, 180, 270x5

That was it, gonna pull with a buddy from the gym on Sunday AM. Here's some funny:

Looks like your squat is getting stronger again. Bench not bad as always. What's your bodyweight looking like these days?

Thanks buddy. Bodyweight has been between 193-196, the plan was to get up around 200 during this attempt at peak but life had other plans and the only way I could do that averaging 4 hours of sleep and in a rough place mentally and emotionally would have been to get really fat and I just wasn't in the mood. I should probably call of testing and just roll into an offseason type deal but nobody ever accused me of being smart, at least not when it comes to lifting.

[sirwazzles]

I understand. Being lighter/leaner isn't necessarily a bad thing. Strong 495 SLDL haha

[dtaps24]

Wednesday shoulder felt a little better promised myself I'd shut it down if anything hurt

Pause bench
45, 135, 225x5, pain on the 225

then I did a bunch of rows on machines because that didn't hurt.

Friday shoulder was bothering me so I figured maybe front squats would be easier on it than backsquats. As per usual I was wrong

Front Squat
45x5, 135x3, 185x3 and really ouchie shoulder

Back Squat
185, 225, belt 275, workset:
315x5 was thinking about going up to 8 but really wanted 10 if I was going to rep out, 8 was there, 10 probably wasn't and I started to feel my shoulder as I got more forward lean

Higher bar narrow stance pause squat
225, 275x3



Saturday

JM Press
95, 145, 195x5, first two sets didn't hurt and gave me false hope, last one hurt pretty bad

Pushdowns
single arm 3x10, rope 3x10

Free Motion Chest Press to try to get osme blood in there
4x25

25 minute workout

Sunday

Deads stiff legged but not on purpose
135, 225, 315, belt, 405, workset
455x3, probably had another grindy rep or two but since I have aspirations/delusions to test this week decided not to approach failure

Deficit SLDL on purpose
225, 275, 325x5

45 Degree Hyper DB Deads
40sx8(3)

Leg Press
pps, 2pps, 3ppsx10 then was out of time

I understand. Being lighter/leaner isn't necessarily a bad thing. Strong 495 SLDL haha

Yeah I don't mind that I haven't gained weight, wish I had gotten a bit more out of peaking but it wasn't meant to be this go round.

[dtaps24]

Supposed to test bench, got up to a whopping 265 and my shoulder hurt so I stopped. Did some DB CSR, some cable crossovers, and some Incline Machine Bench which also hurt. I don't really know what to do since my shoulder is so jacked up. Today was supposed to be squats but I don't want to put any kind of stress on my shoulder for a couple days and pulling it back for squats seems to stress it, so I guess I'll do arms and see if I can squat Friday or Saturday. Time to go into an offseason mode I guess, this training cycle couldn't be more of a bust. Oh well.

[sirwazzles]

Sorry about the cycle not going like you had hoped. Do you know what's wrong with your shoulder exactly?

On a somewhat related note, where do you put your hands on the bar when you squat? And what does your foot placement look like?

Also, have you tried higher volume benching with significantly lighter weight? So you can stay in the shoulder more comfortable range for awhile?

/barrageofquestions

[dtaps24]

Sorry about the cycle not going like you had hoped. Do you know what's wrong with your shoulder exactly?

On a somewhat related note, where do you put your hands on the bar when you squat? And what does your foot placement look like?

Also, have you tried higher volume benching with significantly lighter weight? So you can stay in the shoulder more comfortable range for awhile?

/barrageofquestions

1) No biggie. Stuff happens. The front of my left shoulder has been bothering me, think in might be a labrum strain/small tear.
2) Hands are around POR, feet are around shoulder width or a bit inside.
3) See next post.

[dtaps24]

Cliffs for last week: did an arms workout on Wednesday but really struggled to find something that didn't hurt my shoulder.
Friday: I did legs and squatted in triples up to 350 which was hard but moved okay:



Saturday: I did some shoulders with very restricted range of motion and pushdowns and oddly that felt better on my shoulder then some cardio
Sunday: Deads went up to 495 which I wanted to double but it felt stapled to the floor so I didn't even try on the first rep, then worked back up with better form to 415, but it was all really bad, did rack rows 6x6 up to 235, then some back machines. I am ready to quit banging my head against the wall so I am going to start a new "offseason" training cycle aimed at addressing weaknesses/injuries, building momentum, and maximizing recovery
Monday: did cardio

New program, I have drawn out the next 13 weeks, here's day 1:

Closegrip bench last rep paused
warm up
205x8(3), feet up for the last set

Incline HS Machine this will hopefully become regular Incline more often than not but there was no bench available and my shoulder is still iffy
190x8(3)

Cable Cross Overs
40x12(4)

Free Motion Tricep Extension will generally be DB skulls once I am recovered
40x12(3)

Facepulls
40x12(3)

That was it, took about 35 mins. and felt really good.

[dtaps24]

Front Squats
warmed up to 165x5 singles, I don't know why but front squats really aggravate my shoulder deal, so I may go to either kinda wide box squats or really close back squats instead

Sumo Deads
135, 185, 235, belt, 285, 305 last set probably left more than the 4 reps I was looking for in the tank, but it doesn't really matter so I figured better too light than too heavy especially given how the first set moved

Deficit SLDL
135, 185, 235x8

Hammer Strength Rows
3x10

Free Motion Rows
4x10

That was it. Took over an hour but a good 10-15 minutes was waiting on a rack. Not sure what's up with my shoulder and front squats but it's whatever, not a big deal I just need to stop doing stuff that hurts.

[dtaps24]

10/9/15

Pause Bench
45, 135, 185, 225, 245x5, top set probably wasn't actually a 6 but missing too light instead of too heavy at this point

Closegrip last rep paused
185, 225x8

Spoto/Larsen Bench
135x10(3)

Concentration curls
25x10(5) supersetted with secondary and thirdondary benches

Cable Cross ss Seated Dip
3x15/15

I need to make my arms less suck, noticed it in photos.

[dtaps24]

8/10/15

Squats
45, 135, 185, 235, belt, 285x5, again probably didn't hit my target RPE but I was getting a little too forward and there's really no reason to screw around right now

Deads only rest was adding the quarters
135, 185, 235, 285

DB CSR
60sx15(3)

I feel like I did something else but can't remember.

[dtaps24]

Closegrip first and last reps paused
215x7(3)

Incline Hammer Machine
200x7(3)

DB Skulls
25sx12(3)

Cable Curls
3x10

Facepulls
3x10

That was it. Took 30-35 mins. nice and easy like

[dtaps24]

Even higher bar really super close stance pause squats cuz fronts hurt my shoulder right meow
45, 135, 185, 225, belt, 275, again may have undershot the RPE depending on how



Sumo Deads
225x5 singles



45 degree hypers
3x10

Machine Row
3x10

That was it. About 45 minutes of workout time.

[sirwazzles]

What training cycle are you following? Got an overview of the whole thing and/or a normal week?