Getting it on with Hunttarded: Training Journal.

[NeverEnough89]

I dunno, bro. It wasn't too crazy, maybe because I only had her work my pecs the entire time. Feels alot less stringy but otherwise I don't want to test it yet so can't say.

Going to try like 4x12x185 on Tuesday and see how that goes.

good definitely wait a day or two, after getting the tightness removed. Stretch and mobilize still through out the days. Buddy of mine got adjusted and rolled out pretty aggressively bench the same day, popped and bruises with 345 or something "light." Just ease into it and feel it out, if it feels better good to go.

[Hunttarded]

Thanks for the advice bro. I did some during these last days off.

--

24.5.16.
Push.

Theraband YTWLs, face pulls, pull aparts.
Banded pushdowns, flies, setting the shoulder (blue).
Massage ball on pecs.

Bench:
10x45.
5x65, 85, 115, 135, 155, 175, 195, 215.
3x5x225.

OHP:
10x45.
5x65, 85, 105, 115.
3x5x125.

Incline:
10x45.
5x85, 115, 135, 155.
3x5x175.

Lateral Raises: 12, 12, 12x25 (including heavy collars).
Double Banded Pushdowns (C, M, W Grip): 25, 25, (13, 12).
OH Extensions: 3x12x20.
Theraband YTWLs: 5, 10.

Set the shoulder with blue band.

Starting light, just adding weight to the bar. Today felt good. Really liking this theraband thing over the red band for scapula stuff.

Have a chiro appointment now.

--

T8-T10, L4 weren't aligned but that was taken care of when he folded me into a pretzel. Musculature is fine, except around T8-T10 where there's just a little inflammation, said to ice it when it's pissed. My right side is 15lbs heavier than my left.

[Hunttarded]

25.5.16.
Squats.

Squats (w. heavy collars (+5lbs))
5x315, 325, 335, 345@8.
6x315@7.5

2-4 minutes rest.

Chins, rows, curls.

Wanted 5x5x325 but things were moving well and fast so I just ramped up. Confident 355 was doable as well but I didn't really see a point to it, not really chasing numbers for the time being. Wanted 10 on the 315 but I'll try again next week for it @8. 5x5x315 again Saturday. Tried front squats and did like 2x135 or something but grip felt unusual and I couldn't keep my elbows up, just more to work on with this t-spine thing.

Did some hip mobility stuff but I'm going to go do more, anterior hips are tight at depth.

[Hunttarded]

27.5.16.
Bench.

Bench: 10x45, 10x65, 10x85, 10x105, 10x135, 10x155, 8x175, 6x195, 5x225 (3' Pause), 3x5x230.
OHP: 10x45, 5x65, 5x85, 5x105, 5x115, 5x125, 3x5x130.
Incline Bench: WU, 3x5x185.
Hammer Curls: 3x12x25.
Double Banded Pushdowns (C/M/W): 30, (24, 12), (15, 14).

Theraband
Face Pulls: 3x10.
YTWLs: 3x5

Voltaren on bicep tendon, some pec stretching.

Think I'm in good enough shape to get more bench specific, so putting OHP as an accessory 5x10 just for some shoulder work and putting Spoto presses back in very lightly...those seem to work best for me, maybe on the incline though...it just feels way better than flat. Another deep tissue massage Monday with a different therapist, this time on my back to hopefully get things going on with lower. Sitting out of squats tomorrow.

[Hunttarded]

31.5.16.
Bench.

Bench: 6, 6, 8x225. Tweaked left pec so racked it.
Chin Ups: 4x8.
Press: 8, 8, 9x135.
Barbell Curls (3x15x65) and Double Banded Pushdowns.

Voltaren, Advil, etc.
Ice on back.

Getting really tired of these pec tweaks. The old bench would teeter but this one's height combined with where the hooks are (3" spacing rack) makes it really difficult (I can't) find that sweetspot. I'll probably try to prop it up an inch or two next time or just play around with incline. These tweaks have held my bench 1RM around 295 since September.

Wanted to do some Spoto's and inclines but didn't want to bother pec more, just went by feel and hit a pretty big PR...old one was 5RM of 135. More pump stuff, short and sweet.

[Hunttarded]

1.6.16.
Squats.

Warm Up
Stairs with HC

Squats
3x5x135.
5x225.
10' Pause: 225, 245, 265, 295, 315.
3x315, 315, 325, 325, 335, 345, 355@9. 2-3 minutes rest.
8x315@8. 2 reps over last week.

Dumbbell Rows: 20x35, 35, 55, 55, 75.
Band Pullthroughs and Upright Rows.

Stretched hips.

Not quite ready for pulls yet, but I did some pullthroughs just to get the hinging motion into my head again. Squatted wide and toes outward, this feels a lot better on my back than narrow and toes forward. With the narrow stance it feels like I can't sit between my hips, but kind of on top of them.

[Hunttarded]

3.6.16.

Warmup

Bench
15x45
5x115
2x5x135
5x145

Pain in left pec.

Pec mobility stuff, ice.

Back to overhead pressing again next week.

[Hunttarded]

5.6.16.
Squats.

30' Goblet Squats.
Stairs w. HC.
Mobility stuff.

Squats:
10, 5x135.
3x5x225.
3x245, 265, 285, 305, 325.
5x315.
6x295.
10x275.

Glute Bridges w. HC 2x20.
Planks 2x90s.

Hip, adductor, hamstring, QL static.

Had nothing in mind today, just wanted to do stuff and work on technique. So back to my old toes out, feet a bit wide, wider grip (on rings), made sure to keep chest up and not look down, but the new thing was cutting depth at parallel. Noticed better bar speed and position on the concentric, surprised because it only shaved off like 2" of ROM at most.

[Hunttarded]

7.6.16.
Press.

KStarr 5 shoulder.
DT Pec.
Set shoulder w. band + 35lbs.
Dislocates.
Traps (static).
Pushdowns and lateral raises.

Press
10x45
10x65
10x85
5x105
5x115
3x125
1x135
1x145
1x155
5x165@9 PR.
3x5x145@9.

Rows: 2x10x155. Started to irritate those muscles around my t-spine so these are gone. I've said this about 4x before.
Chin Ups: 8xBW; 6, 6, 8xBW+10.
Curls: 20x45; 15x55; 15, 12, 10, 10x65; 2x8x75; 10x65.
Pushdowns (C/M/W): 150 reps (5x15+15) i.e. 15 close, 15 medium is a set, then 15 wide, 15 close.
Lateral Raises: 12, 12, 15x20.

Cooldown
Barbell rolled anterior delt.
Massage ball on pec.
Heavy band on pec w. internal rotation. Really trying hard to work on this.
Banded shoulder stuff.

Notes
Plan was 5x5x145 with a OWU of 1x165, but it moved well so I took the opportunity to hit a PR. 145 sets afterwards weren't as easy as they should've been but it's fine. Next week I'll try for like 3x10+ with 135 with a 155 OWU and this Friday maybe play around with 125 for 12s or something.

[Hunttarded]

8.6.16.
Deadlifts.

Mobility work.
Stairs with HC.
Squats with HC.
Glute Bridges with HC: 20xBW, 2x10x135.
Planks: 60s.

Deadlifts:
2x5x135
5x225, 245, 265, 295.
3x315
2x335
1x365@5
5x315
5x315
8x315 (sumo)
5x315
5x315

Conventionals today. Nothing in mind, just wanted to get any work in. Probably time to get these back in the program.

Romanian Deadlifts: 2x15x155.
Glute Bridges: 10x135, 10x155, 2x10x175.
Shrugs: 10x175, 2x10x225.
Planks: 60s.

Had to disassemble rack to get some flooring installed so couldn't squat today.

[Hunttarded]

10.6.16.
Press.

Theraband stuff for shoulder.
General upper warmup.

Press
20, 10x45
10x65
10x85
5x105
5x115
3x125
8x125
8x125
12x125@9

2-3 minute rests. Was working towards 135 single but didn't feel like I needed an OWU.

Chin Ups: 8xBW; 6x15; 6x25; 5x35; 10xBW.

Rehab and Accessories
Incline Bench: 30x45, 25x55, 20x65.
Incline DB Flies: 10, 10, 12, 15x15.
Lateral Raises: 2x10x25.

Massage pecs, Voltaren bicep tendon.

Bill Starr-y bench rehab. Going to use a 2-board for when I flat until this thing goes away. Incline should be alright using full ROM. Not getting greedy with volume anymore. Looking for ~5 reps on heavy days and ~25 on volume. Decided to start adding volume to chin ups, adding reps with bodyweight doesn't work. Pecs were SHAKING during DB Flies. Movement was controlled, probably going to do these 15-30 reps per set for therapy.

[Hunttarded]

12.6.16.
Squats.

Warm Up

Squats
2x5x135
5x225
5x265
3x295
3x315
3x335
2x355
2x2x375@7
5x315@6.5

Romanian Deadlifts: 15x135; 15x155; 12x175;2x10x195.
Glute Bridges: 8x155. Need to buy a pad for my dick.
Barbell Shrugs: 2x10x225.

Accessory numbers off the top of my head, don't remember entirely. Just wanted about 5 heavy reps today and a light back-off.

[Hunttarded]

14.6.16.
Press.

Bowtie.
Shoulder bandwork.

Press
10x45
5x65, 85, 105, 115.
3x135.
1x145, 155, 165.
1x175@7.
3x5x155@8.
2x8x135@9.

Incline Press (~2 inches off smooth): 5x135; 5x155; 5x175; 5x5x195. No pain provided I use that grip width.
Inclines Flies: 10, 12, 15, 15, 20x15.
Tricep Pushdowns
Lat thing
Lateral Raises

Shoulders feel beat up, so nothing crazy Friday for shoulder work.

[Hunttarded]

15.6.16.
Lower.

Warmup

Squats:
WU
1x315 w. 10'
1x335 w. 5'
1x355
1x375
1x405@7.5
5x315
5x335
5x355@8

Deadlifts: WU; 3x315, 3x335, 3x355, 3x375, 5x355, 5x335.
Romanian Deadlifts: 15x135, 15x155, 12x175, 12x195, 2x8x205.
Shrugs (225x12) and Planks (90s).

Didn't intend on going ~90% for squats but was feeling good and it's the first time playing with 400+ since March. Wanted to play around with 315 again but noticing it's easier to get stronger increasing weight and not get so caught up in 'accumulating volume'.

[Hunttarded]

17.6.16.
Upper.

Bowtie
Shoulder Bandwork
Triceps, Lats, Hammer Curls.

Incline Press: WU; 10x155; 8, 8, 10, 10x175.
CG Incline: 10, 8x155.
Incline Flies: 20, 15, 20, 15x15.
Barbell Shrugs: 20x135, 15x175, 12x205, 12x225, 2x10x245.
Double Banded Pushdowns - 2 sets.
Lower Trap Airplanes: 3x10.

Pec massage w. lacrosse ball.

Very short rest periods, entire thing took about an hour. Pec is tolerating it okay. Doesn't like a very close grip though (on knurling, touching smooth), think because I have very long arms it'd be better to not touch my chest with these. Supposed to be 4x8 for working incline but it was moving ok, need to just stick with the program. Left pec feels tight in the hole of a fly, so going to work on some static stretching.

[Hunttarded]

20.6.16.
Upper.

Bowtie
Shoulder stuff - bands and PVC.
Incline Flies
DT Pec Stuff
Internal rotation w. blue band. etc.

Bench: WU; 2x230, 2x245@6, 3x2x225@4.
Incline Press: 8x135, 8x155, 3x8x175.
Chin Ups: 3x8xBW.

Prehab
Dumbbell Flat Bench (4x20x35) SS Hammer Curls (4x12x35).
Incline Flies (3x20x15) SS YTWLs (3x5).

Pec roll and static.

Starting off real light, only want one top set and a little back-off just for technique. Form changed a bit, not a crazy arch but only my traps and ass touching the bench (not the upper ass, either), legs to the side enough to get a pull in the ventroglute area. Using incline for volume work, today and on volume day. Then just typical bench accessories.

[Hunttarded]

21.6.16.
Lower.

Mobility

Squats
3x5x135.
5x225.
5x265.
3x315.
1x345 w. 5'.
1x375.
5x5x335@8.5

Romanian Deadlifts: 15x135; 15x155; 12x175; 10x195; 10x205; 3x10x225.
Barbell Shrugs: 20x135; 10x205; 10x225; 10, 10, 20x245.

[Hunttarded]

23.6.16.
Upper.

Incline: 7x5x205@9. 14x155.
Chin Ups: 13, 12, 7.
Flat Dumbbell Presses: 25, 25, 25, 20x40.
Incline Flies: 2x12x.

Just off memory, was done real early because was tight for time. Don't remember if I did anything else.

-

24.6.16.
Lower.

Highbar Paused Squats: WU; 5x225, 265, 295, 3x5x315.
Deadlifts: WU; 6x355@9; 8, 5x315@8.
Romanian Deadlifts and Barbell Shrugs.

[Lexira]

Solid numbers broseph. Hope everything is going well for you. hehe

[Hunttarded]

Solid numbers broseph. Hope everything is going well for you. hehe

Ho lee fuk.

Nice to see you bro! Hope things are going your way - hope you're making big bucks.

xoxo (in the most hetero way possible)

--

27.6.16.
Upper.

PVC 3x10 Dislocates
Dumbbell Flies 4x20.

Bench:
WU
5x195
5x225
1x240 w. 5' pause.
6x255@9. 1 Rep PR.
4x5x225@8

Chin Ups: 5, 5x15, 5x25, 3x10.
Flat Dumbbell Presses 20, 20, 12x45 SS Barbell Curls 8-20x45-85.
Incline Flies 2x20 SS TheraBand YTWLs 2x5.

[Hunttarded]

29.6.16.
Lower.

Squats
2x10x135.
8x225.
5x265.
5x295.
3x325.
3x365.
1x395 w. 5' pause.
1x415 w. 3' pause.
4x6x345 (third set was lowbar).

Romanian Deadlifts and Barbell Shrugs with 225. Wanted to do more but my lower back's been on and off recently.

[Hunttarded]

30.6.16.
Upper.

Incline Bench:
WU
6, 6, 6, 6, 10x195.
15x175.

Chin Ups: 10, 10, 10, 8, 6.
Flat Dumbbell Press SS Hammer Curls.
Dumbbell Incline Flies
TheraBand YTWLs

Off the top of my head again.

--

2.7.16.
Lower.

1' High Bar Squats:
2x10x135.
5x225.
5x265.
6x295.
4x315.
2x335.
1-2x2x355. Forgot how many sets.
2x375.

Just focused on speed today. Last couple days were entirely on my feet for 8-12 hours at a time. Wanted to try like 3x6x315 but by the 4th rep wasn't as quick as I wanted so I just decided to up the weight for fewer reps and it worked well. The following sets were nice and quick.

Deadlifts:
Warmed up with Romanian Deadlifts up to 225.
5x225.
3x295.
3x315.
2x355.
2x375.
2x2x405.
1x425.

Bar speed needs a lot of work.

Planks: 2x75s.

Tired so dropped the accessories for today.

[Hunttarded]

4.7.16.
Upper.

Bench
20x45
10x85
8x115
8x135
6x155
5x175
5x205
5x225
3x245
2x3x255
3x265@7

Think I had 5-6 in me that last set.

2' Pause Bench: 6x4x230@8.5.
Larsen Press: 2x8x205.
Chin Ups: 12, 12, 6.
Incline Flies: 4 sets.
Pull aparts.

[Hunttarded]

5.7.16.
Lower.

Squats
2x10x135.
8x225.
5x265.
5x295 w. pause.
3x315 w. pause.
3x335 w. pause.
6x355 w. pause.
6x355.
6x355@8.5.
1x385.
1x405.

Barbell Shrugs: 10x225, 245, 265; 8x295, 315, 315, 315.

[Hunttarded]

7.7.16.
Lower.

Paused Front Squats (1')
8x135.
1x135 w. 20' pause in the hole, focusing on opening hips and extending spine.
1x155 w. 10'.
3x175 w. 5'.
2x205 w. 5'.
2x225 w. 5'.
2x245.
2x265
2x295.
2x315.
6x245.
5x245.

Next week will try 3x315 and 2-4x6x245.

Romanian Deadlifts: 15x135; 12x175; 5x205; 8x225; 12x245; 2x8x265.
Barbell Shrugs: 15x225; 10x265; 15x315.

Didn't do upper today because I kind of tweaked my right rear delt during an unrack on Tuesday. It feels fine now, but would rather play safe.

[Hunttarded]

8.7.16.
Upper.

Overhead Press
15x45
10x85
5x105
5x115
5x125
1x135
1x145
6x155@8
6x155@8.5
10x135@8
10x135@7.5
10x135@9

Bench Press
15x45
10x115
10x135
10x175
8x205
8x225
8x225
8x225@8.5

Chin Ups: 3x10xBW
Dumbbell Bench: 20, 15x50.
Hammer Curls: 12, 15, 15x50.
Dumbbell Flies: 2x12x30.

Wanted to use my second upper day to work on pressing.

[Hunttarded]

11.7.16.
Upper.

Bench
20x45
15x135
10x155
5x185
5x205
5x225
3x245
3x255
1x265
5x275@9.
5x245@8.

That's a PR.

Chin Ups: 10, 15, 11, 8.
Bicep Curls: 15x55, 15x65, 2x12x75, 2x12x85.
Flies: 12x25.

Rear delt was feeling a bit tender again so I didn't want to go crazy with volume today, plus it's been some time since a bench deload so I thought I'd go for a PR today and give my body some rest. Cut the bench variations out and just did some quick pump stuff.

[NeverEnough89]

I wanna do 15 chin ups lol.

[Hunttarded]

18.7.16.
Upper Rehab.

Shoulder Dislocates w. PVC.
Shoulder Bandwork.

5 reps of:
Shoulder retractions.
Ys.
Ts.
Ws.
Ls.
Ls w. external rotation.
Scarecrows.
Rear Delt Flyes.

With a 2.5lbs plate on incline.

Bench: 3x10x135.

Repeat shoulder work.

No pain today. Same diagnosis as last year for those that were around; mid-rhomboid strain with some near scapula or something.

Needed a deload soon so I just took the injury as an opportunity to rest up. Tomorrow or Wednesday I'll see where I can get with squats.

Totally different feel with free weights than bands with rear-delt work.

For massage I used a loaded barbell, lax ball in a sock, and this red spiky ball. This is the spot in OP: http://forum.bodybuilding.com/showth...hp?t=154728813.

Sorry for talking to myself, just need to note this stuff down lmao.

[Lexira]

You are not talking to yourself, we all reading too broseph. <3


Keep kicking ayyy