Dtaps lifting journal about lifting weights

[dtaps24]

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

[dtaps24]

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.

[dtaps24]

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.

[dtaps24]

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

[dtaps24]

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.

[dtaps24]

AM bodyweight was 191.8, but I still feel pudgy. I dunno

Squats
45, 135, belt, 225, 305x5

Deadlifts
135(s), 225(c), belt, 295(s), 355(c)x3

Deficit SLDL
135, 185, belt, 235, 285x4

This took awhile, over an hour.

[dtaps24]

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.

[dtaps24]

Front Squats beltless super raw
45, 95, 135, 165, 185 having a helluva time racking the weight

Narrow Stance Squats
185, belt, 225, 265(3)x3

Leg Press
pps, 2pps, 3pps, 4pps, 5ppsx10

[LegosInMyEgos]

i never understood the point of designing a rack like that

[dtaps24]

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

i never understood the point of designing a rack like that

You got me, they're awfuler when they get twisted around which seems to happen a lot.

[dtaps24]

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.

[dtaps24]

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.

[dtaps24]

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.

[kmc06005]

Sucks about the shoulder.

Definitely gain weight, or at least eat more...

[CROMAGS1985]

Eat more and throw in some easy conditioning stuff a couple of times a week to keep the (I assume) unwanted fat away.

[kmc06005]

How sad are you about Donavan?

[BodyBldgPwrLftr]

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.

[dtaps24]

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.

Sucks about the shoulder.

Definitely gain weight, or at least eat more...

Gotta eat more for sure, not sure I need to gain weight because I still feel like there's some decent pudgy to lose.

Eat more and throw in some easy conditioning stuff a couple of times a week to keep the (I assume) unwanted fat away.

Word em up. That's what I was thinking.

How sad are you about Donavan?

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.

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.

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.

[dtaps24]

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.

[dtaps24]

[sirwazzles]

^^^vid

You drift forward a good few inches on your squats. And all your deads are SDLs, even your sumos lol. Mooore quads. Also, have you tried a Reverse Hyper to help rehab your back?

Oh, and hey, long time no speak haha.

[dtaps24]

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.

You drift forward a good few inches on your squats. And all your deads are SDLs, even your sumos lol. Mooore quads. Also, have you tried a Reverse Hyper to help rehab your back?

Oh, and hey, long time no speak haha.

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.

[dtaps24]

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.

[sirwazzles]

Looked like you were holding pretty good form on your front squats.

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.

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.

[dtaps24]

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.

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.

Good stuff. No access to Reverse Hyper, too bad because I've hear good things from others as well.

[CROMAGS1985]

If that's low hips I'd hate to see high.

[dtaps24]

If that's low hips I'd hate to see high.

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.

[dtaps24]

Pause Bench
45x5
135x3
225x3
275x3(x2)
295x3

Closer Grip first and last rep paused
245x4(x4)

JM Press
135, 155, 185x5

Cable Crossover ss Seated Dip
3x10/10

V bar pushdown
3x10

concentration curls
30x10(x3)

[kmc06005]

[dtaps24]

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.