Dtaps lifting journal about lifting weights

[dtaps24]

Gonna switch my Bench day to Wednesdays because it makes more sense. So basically Deads will be Monday or Tuesday/Bench- W or TH/SQ- Fri or Sat/BBing Sunday and possibly another day during the week.

Bench last reps paused
265x2(x3) last set on video
285x2, on video
300x2, wish I had videoed this one because it felt easier and better than the 285

Closegrip backed down the weight to save my shoulder
265x3 last rep paused
265x3 all reps paused

Hover bench with my feet on bench paused an inch off chest the cage was being utilized for half squats all the livelong day
225x6(x2) so gassed

Hammer Iso row
ppsx15
2ppsx15
3ppsx15 drop
ppsx15

Pulldowns
3 sets of 10

A little under an hour. Good workout, think this change is a good call.

[dtaps24]

Friday RE SQuats

Warm up
BW squatx5/45 hyperx5
135x5/5
185x5

Squats
235x12,10

3 count pause squats
185x6(x2)



That workout was done in like 50 minutes and absolutely sucked. There were a couple reps in the tank on all of these but I was tired enough anyways. If I hadn't had a retreat thingy yesterday I woulda done this on Saturday and not 72 hours after deadlifts.

Today BB

Floor Press
45x20
135x5
185x5
225x5
245x5
265x6@8.5 talked myself out of going to 285 for 5 because this is an extra day but I'm getting a good bit stronger, probably because I'm fat

Seated Military
90x5
140x5
180x5, again a long way from where I've been but a lot better than I've done since my injury.

Ran out of time, got in some weakpoint training. I'm liking my new more flexible approach.

[dtaps24]

Deadlifts
135x5 ss 45 degree hyperx5
225x3 "" """""""""" """""""
315x10
365x8, last couple got slow

Deficit SLDL 3.5 inch deficit
225x6(x2)

RDL
225x10

45 degree hyers
BWx10(x2)

seated Calves
pps, 2pps, 3ppsx10

Stretching on the little rocker stretching thing
like 5 mins, infinitely more than I've been doing.

[dtaps24]

of esplosivity

Bench Press last reps paused
45x20
135x5 worksets
215x3(x5)
235x3
255x3
275x3, not very fast

Closegrip last reps paused for a 3 count
235x5
255x5

Floor Press all paused last paused for a 3 count
185x8
225x8
245x8

Done. About an hour. Feeling relatively healthy and strong

[dtaps24]

Thursday

Rotary Pulldowns these weights aren't necessarily right
110x20
135x15
155x12
185x10
210x8

Chest Supported DB Rolls
65sx10(3)

Rolling DB Extension ss concentration curls
25sx15/10(x3)

Facepulls ss Straight Arm Pulldowns
3 supersets of 10 each

Reverse grip pushdowns
2x10

Preacher Curl Machine
10 drop 15

Today ME Squats
warm up
225x2
285x2(x2) second on video
305x2, missed the first high on video
315x2, someone was in my taping spot so I didn't video but they both felt like the second rep with 305, it still sucks but it is progress so whatever

Pause "Oly" Squats
225x3
265x3 on tape

Front Squats
135, 155x5 I suck at these but sorta figured out how to rack them, they are good for me since I hate them I guess

[dtaps24]

Incline
135x5
185x5
225x5
255x7, improving slowly but surely pretty sure I coulda done 8 but no spot

Hover Bench about an inch off the chest
135, 185, 225x5

Seated Military just straight weight, reps paused
90x5
140x5
180x5, better than it's been in a minute

PUshdowns
90, 110, 130, 150(stack)x10

That was it maybe 50 mins.

[dtaps24]

Deads
warm ups 45 degree Hyperx5
135x5 ss 45 hyper
225x3 add belt
315x2 worksets
365x2
415x2
465x1, missed the double because I lost my grip at the top, evidently I am now so weak I need to chalk the bar at 450, I think 465 is a post injury (PR) and I had the double if I hadn't lost grip but whatever, goal is to come within 100 lbs. of my PR when I test in @ 3 weeks

Deficit Stiffies I call these "Alpha Puddins" because the deficit is 3.5 inches and they are stiff
275x3
325x3

Romanian Deadlifts
225x10, supposed to be 2 sets of 5 but I am a unique snowflake so I do as I please. Also I was out of time.

I took video, my form is embarrassing, so I deleted them, came home, returned work calls, painted some pumpkins, I called my pumpkin Mr. Pickles because it was round in the middle and kinda tall. And we all lived happily ever after. The End.

[dtaps24]

Bench Press last reps paused
45x20 moved like an empty bar (get it?)
135x5
185x3
225x2, worksets
265x8@8 maybe even 7 I woulda been happy with this based on how weak I've been since hurting myself
285x8, happy with this, largely muscle memory but I'm fat, so we'll call it fat memory, last rep pause was a resink or just flat juggle which was silly but whateva

Closegrip Bench Press all reps paused
285x3(x2)

Floor Press
245x8
265x7 and a miss followed by some lulzy contortions to get out from under it, let's call it mobility work

Lat Pulldowns
3 sets of 10 with the middle of the stack, 125, 137.5, and 150 maybe? Don't know don't care.

That was it, told my story at my Meeting/home group. Good day.

Check out my belly:

[dtaps24]

Squats
warm up
245x2(x6) felt progressively better

"Olympic" Pause Squats
185x5
265x5

Front Squats
135x6
165x5, probably coulda done another but bar was roling down my arms bad and it kinda hurt my shoulder to catch it.

[dtaps24]

Seated Military just straight weight
90x5
140x5
180x5
200x4

Incline last reps paused
135x5
185x5
225x5
265x5

Underhand Single Arm Pushdown
30x10
40x10
50x10

The end. 56 minutes.

[dtaps24]

Deads
135x5
225x3 add belt
315x2(x6), felt pretty decent here, just used the prescribed weight, reset reps to work on starting position, short rest, less than 2 songs on my iphone

3.5ish inch deficit deads
345x5(x2) actually felt like I used my legs

Same deficit SLDL
225, 275x6

PEndleys
135, 155, 175, 195, 215x5, first three were very strict, 4th not as strict, 5th had too much body English

[B]Neutral Grip Pulldowns[/B
110, 125, 140x15

That was it. Getting stronger. Was happy with today.

[dtaps24]

Yesterday woke up at like 215, so I did

Fat guy on eliptical
weight loss program thingie, 33 mins. 2.7 miles 400 some cals

Fat planks
a bunch

Calves
3 sets of 10 seated

Today woke up at like 212, still fat

Fat guy bench last reps paused on my fatness
45x20
135x5
225x3
265x1 with extended pause work sets
285x2 (85+% TM)
315x2 (post injury PR 95+ TM)
330x2 (TM, post injury (PR), actually feel stronger than I did at my Meet on bench), shoulda mehbe gone 335, gotta work on the pause, but I set an ambitious goal to hit a clean 350 bench by the end of the year when I was coming back from injury. I feel decent about my chances in 3 weeks. This felt about like 300 did 3 weeks ago.

Close(r) Grip Pause Bench
295x2(x2), easy enough, letting the bar sink because that's easier on my shoulder, need to get to where if I sink it I go in and get it set faster otherwise it turns into a resink, will probably just pause without sink on singles, right now I'm at least 8 or 9 months from competing again so there's time

Floor Press paused closeish grip
265x5
285x5

Done. Pretty long break between CG and floor but still done in a little over an hour. Also, I am fat. Not as pathetically weak as I was but fat. Wanna get down to 205ish again.

[dtaps24]

Squats
warm up, took extra long because I spent about 3 of the 6 hours I slept last night on the kids floor
285x8, cut the first 2 or 3, don't know if I was just not loose or took to big a jump or what but whatever it was it was no bueno
315x5, looked and felt better to my untrained eye, I am pretty sure they were better, I had a couple left but didn't want my form to break down and get any worse

Close Stance Pause Squats meant to be Olympic but they weren't really
225x3
275x3
300x3

Front Squats
135x6, ran out of time and didn't do second. Pretty torn here, I think fronts are good for me but I can't rack em, the bar rolls around, and I don't know how well they are hitting my quads since I can't use any weight. May start doing hacks or something or maybe do pause squats after some closer stance non-paused squats, gotta figure something out.

Done. I have to remember that even though this still sucks it sucks much less than it did as recently as 3-4 weeks ago, so progress is progress I guess.

[KevinAlvarez123]

Assuming the front squat issue is with a clean grip and the problem is mobility...

Try rolling out your triceps on the bar and stretching your lats prior to racking the front squat

Also, hold the rack with 135 and have someone stand in front of you with their shoulders under your elbows and have them gradually stand up while holding the bar down - no homo

[dtaps24]

Floor Press all reps paused, extended pauses on last reps
135x5
185x5
225x5
265x5
285x5

Seated Military just weight listed last rep paused
90x5
160x5
200x5

That was it. Only had 45 minutes and that's about what it took.

Assuming the front squat issue is with a clean grip and the problem is mobility...

Try rolling out your triceps on the bar and stretching your lats prior to racking the front squat

Also, hold the rack with 135 and have someone stand in front of you with their shoulders under your elbows and have them gradually stand up while holding the bar down - no homo

Naw, I'm cross arming it, I can't come close to clean gripping but maybe I'll try cuz it can't get any worse, the only thing is that trying to get my elbows above my shoulder seems to do strange things with my separated shoulder.

[dtaps24]

Deadlifts
135x5, 45 degree hyperx5
225x3, """"""""""""""""""""
315, dittos
405x5 90% this was supposed to be 80%/365
455x4 Training Max, shoulda kept going but whatever didn't feel like missing was still supposed to be 365, I think I have a decent chance of setting a post injury (PR) next week since that is 465.

Deficit SLDLs
315x3
335x3

That was it. Took about an hour.

[dtaps24]

Bench Press
warm up
235x2(x6) 30-45 seconds rest maybe less didn't get off the bench or even sit up between sets moved alright I think

Closegrip last reps paused
255x5
275x5

Hover Bench with feet up
225x6(x2)

Lat Pull
130, 170, 210, 250, 290(stack)x10

That was it. 45 minutes, pushed the pace cuz the weights were not very challenging.

[dtaps24]

Facepulls ss straight arm pulldown
20,40,60,80x10/10

Tates
30sx20(x3)

Spider Curls straight weight
20x15
40x12
60x10

Lateral Raises
25x10(x3)

Reverse grip pushdown
60,80,100x10

Cable Curl
60x20
80x15
100x10

That was it. Maybe 45 mins. Whateva.

[dtaps24]

Squats
warm up
295x2(@85% TM)
335x2(@95%TM)
355x2(TM+5 lbs.)(PR) these are really close, think I may have been right on parallel (so a little high) with first rep and barely gotten there the second, just need to keep working on it

Close Stance Pause Squats
225x3
275x3

Front Squats
135x5, looked up pushed the bar against my neck almost felt about right
185x4, started rolling around again, not nearly as good

[dtaps24]

from Sunday morning, I felt really fatigued from the squats 18 hours earlier or not sleeping or some such nonsense but I lifted so anyways

Hammer Rows
pps, 2pps, 3pps, 4pps (unilateral)x10

Incline last reps paused
135, 185, 225x5
265x7, no spot, probably shoulda nutted up and done 8 but I didn't

Free Motion Rows
3x10

That was it. Apologies to the 3-4 people who read my log (including me) for not being timely with this; but I am testing my deadlift in 2 hours so that should be an adventure, should set a post injury (PR), hope it starts with a 5 and I don't hurt myself, not necessarily in that order.

[kingscross]

In on dtaps lifting journal about lifting weights (obvious name is not obvious) . Are you still injured?

[dtaps24]

Deads
135x5, 45 degree hyper x5
225x3, ditto
315, ditto
405 (90% TM)
500 (110% TM post injury (PR))
525 (I dunno the % math is hard post injury (PR))

Deficit SLDLs
225x5
275x5
325x5



So, I have a new plan for my next training cycle to make my form better, now I know what you're thinking "is such a thing even possible????????" Yes, yes it is. You will see, you will all see.

In on dtaps lifting journal about lifting weights (obvious name is not obvious) . Are you still injured?

Thanks for checkin in. The disc is still out (always will be without surgery) but the swelling and stuff has gone down to where it's off the nerve, that's my somewhat educated guess and what the doctor thinks, and it doesn't hurt anymore so I guess short answer is not really.

[izzygrant]

congrats on post injury PR

[dtaps24]

Bench
45x20
135x5
225x5
285x5
315x4, the last one was so slow that only an idiot would go for a fifth

GPP
A crunch/hip thrust/hip rotation/zercher carry with 315 because I'm an idiot. I really thought I had it. I was wrong.

Paused Closegrip
295x2
315x2

Hover bench with feet up
265x3, this was really hard because I don't think I'd rested enough but was out of time
225x5, basically a drop set.

That was it. Shoulda saved the video of the miss but I didn't. I need to get a little stronger and a little smarter now that I'm using somewhat real weights.

congrats on post injury PR

Thanks Izzy, got a ways to go but moving the right direction.

[TurtleApe]

Bench
315x4, the last one was so slow that only an idiot would go for a fifth

So you went for it?

[dtaps24]

So you went for it?

Of course I did son, didn't you see the GPP?

[dtaps24]

Squats
warm up
265x2(x5) took less than 5 minutes probably less than 4

"Oly" Squats
285x3x3, last set on video

Pause Squats
245x5(x2), second on video

Took less than 45 minutes. Kinda like a little deload. Seemed like a silly workout but this **** has been working so I'll stop trying to be special.

[dtaps24]

Saturday

Seated Calves
plates-4platesx15

Facepulls
4x10

Straight Arm Pulldowns Rope
3x10

Got the skinny on what was really going on in Tallahassee with the QB from a guy I grew up with. Talked about how I wouldn't mind if GA Southern somehow beat UF so we could get rid of the worst coach in the nation. Can't believe the first happened and the latter hasn't. It makes me laugh and cry. I keep Googling Will Muschamp fired and not seeing it. Georgia Southern isn't even a good FCS team.

Today

Rope Pushdowns
3x10

Incline last reps paused leaving a rep in the tank
135x5
185x5
225x5
265x5
295x3, probably shouldn't have done this set but I did so whatever, the other sets today were easy enough I doubt it should matter Wednesday

Floor Press
135x5
185x5
225x1, was running low on time before daycare closed
265x8, have wanted to hit 8 since missing on my 8th rep a couple weeks back, had some more there but it wasn't moving as quick as I'd like.

[dtaps24]

Deads
135x5, 45 degree hyperx5
225x3, ditton
315x1, beltless post injury (PR)
345x2 conventional, 2 sumo, 2 conventional no real break, conventional looked better than usual because the weight was light and I was paying attention to it
345x2 conventional, 2 sumo, same

Deficit Deads
365x5
415x4, first one I got out of position and hips shot up, after that they looked better

Pendleys
135x5
185x5

Had to go meet a guy about my heat which is not working well.

[dtaps24]

Bench Press Paused and resunk, don't much care at this point whatever doesn't hurt my shoulder
45x20
135x5
225
275
315
335 (Post injury (PR))
350 (PI(PR), goal to hit by the end of the year after my injury)
365 a little gravy for thanksgiving, because the right side floated back I had to lock my left and then maneuver around the rack on the right



The end. I was going to not do much if any assistance if I hit the 350 so the extra rest time and stress of 365 pretty much sealed the deal.

Turns out sticking to a program is not as bad an idea as I had thought. Due to my injury and some stricter boundaries I placed on myself I honestly didn't think I'd ever get back to 365, it was ugly and all but I think if I can fix my form and continue to train somewhat smartly I can still hit 405 at some point. Never thought I would be able to say that. Gonna use 350 for next training cycle, try to sort out the resink, probably be fairly conservative with the main sets since I've kinda exhausted muscle memory at this point, and then maybe really push the assistance for some hypetrophies and to address some weakpoints.