No gimmicks, no creative titles, just lifting

[DominationStation]

11/02/2014 -- Upper Intensity (50 min.) BW: 202

Bench: 135x10, 185x5, 225x2, 270x1, 265x2, x2
Press: 95x5, 135x2, 175x2, x0.fail / 155x2
Dips: BWx15, x15, x15, x15, x15
EZ Curls: 70x20, x15, x10, x15, x10

I'm writing this the next day, and can say that the last two days, I have been very tired. And not just in the gym, but like having a hard time focusing despite getting pretty decent sleep both nights, not drinking the nights before, etc. I don't think it's like an overtraining thing, but just worth noting before saying that this workout was bad, and I pushed today's squats back to tomorrow for the same reason.

Anyway, planned to do (270x2)x3, or possibly even use 275 if I felt great, but I only had one in me when I unracked 270. I was surprised to be able to grind out the two doubles with 265, but still, not happy with that. Press, I just couldn't do a thing. The one double was a real struggle, but I couldn't get a single rep with 175 (which really shouldn't be that difficult for me on a good day) after that. Dips have been going pretty well lately, which has been the only nice surprise. Took chins off and just did curls, couldn't do another compound.

[Woody-5]

That's some nice press work my man.
175x2 overhead is strong sh!t even if you wanted more. I'm sure the bench grinders before hand took a serious toll on strength and endurance levels.

What's your diet look like? Bulking, cutting, maintaining?

[Ironlife]

Heavy benching, nice numbers mate!

OHP is a funny one sometimes bro, i think perhaps hit a day with just 135 for sets of 6 and then the following session should be nice and heavy

[DominationStation]

Taking the rest of the week off. I hate doing it, but I think my body needs it right now. Between the injuries that are piling up, and the fact that I've been sick all week, it just seems like the right call right now. I went in and warmed up for squats on Tuesday and just couldn't get my head into it. Hoping to recover well in all aspects and be able to hit it hard again next week.

[Ironlife]

Where r u mate?

[DominationStation]

Where r u mate?

Been lifting consistently, just haven't been updating. Gonna do something a bit different these next 4 weeks. I'll post my workouts from the last two days.

[DominationStation]

12/01/2014 -- Upper Intensity (75 min.) BW: 203

Bench: 135x10, 185x5, 245x6, x6, x4
Press: 115x5, 155x6, x5.fail, x3
WG Pullups: BWx8, x6, x6
Cable WG Pulldowns: 140x10, x8, x8
DB Bench: 75sx14, x10, x10
EZ Curls: 60x20, x15, x12

Bench was decent...don't know that I would've gotten a 5th on my 3rd set. Press was weaker than I would've thought. Pull exercises were decent. Haven't done DB bench in AGES, curious to see if it bothers my shoulders.

[DominationStation]

12/02/2014 -- Lower Intensity (45 min.) BW: 204

Squat: 135x10, 185x5, 225x3, 275x1
Squat (Belt): 295x6, x4, x3
Deadlift: 185x5, 275x5, 365x5
Cable Rows: 160x10, x10, x10
Crunches: BWx25, x25, x25

Squats really had me tired the hell out. Deadlifts weren't very difficult (except for grip), but by the time I finished them, my lower back was dying (again, probably moreso due to the prior squats, though). Rows and then crunches helped me decompress a bit.

[dopamine72]

How are the injuries man?

[DominationStation]

How are the injuries man?

Everything seems to be better except my wrist...which is the same or a bit worse. Sucks. When I'm home from school in a month, might get it checked out, though I'm sure they'll just tell me to rest it and possibly immobilize it. Only thing I'd really hope for is a cortisone shot.

Unless it's multiple problems or something with identical symptoms, everything I've read has it perfectly in line with tenosynovitis.

[dopamine72]

Everything seems to be better except my wrist...which is the same or a bit worse. Sucks. When I'm home from school in a month, might get it checked out, though I'm sure they'll just tell me to rest it and possibly immobilize it. Only thing I'd really hope for is a cortisone shot.

Unless it's multiple problems or something with identical symptoms, everything I've read has it perfectly in line with tenosynovitis.

Well at least its just your wrist. Try no fap for a week and maybe it will heal faster.

Hehe I had to. But seriously how bad does it hurt? I have never really heard of a wrist injury ruining someone's lifting. Not sure how bad it is but maybe so rahab work and continuing to deal with the pain while lifting might actually make it go away. Maybe its just your body needing to adapt? Dunno tough call still. I have worked through most of my tendon issues before this way. Maybe some high rep curls? Like 100 reps. It actually does wonders for pain, srs.

[Farley1324]

Well at least its just your wrist. Try no fap for a week and maybe it will heal faster.

Hehe I had to. But seriously how bad does it hurt? I have never really heard of a wrist injury ruining someone's lifting. Not sure how bad it is but maybe so rahab work and continuing to deal with the pain while lifting might actually make it go away. Maybe its just your body needing to adapt? Dunno tough call still. I have worked through most of my tendon issues before this way. Maybe some high rep curls? Like 100 reps. It actually does wonders for pain, srs.

A bum wrist can really **** up pressing movements.

[DominationStation]

Well at least its just your wrist. Try no fap for a week and maybe it will heal faster.

Hehe I had to. But seriously how bad does it hurt? I have never really heard of a wrist injury ruining someone's lifting. Not sure how bad it is but maybe so rahab work and continuing to deal with the pain while lifting might actually make it go away. Maybe its just your body needing to adapt? Dunno tough call still. I have worked through most of my tendon issues before this way. Maybe some high rep curls? Like 100 reps. It actually does wonders for pain, srs.

A bum wrist can really **** up pressing movements.

I'm a fan of attacking the problem directly, but things like that are very hit or miss. In the past, when I've had back problems, aggressively (but intelligently) addressing the problem area wound up being the best approach. In other cases, trying to overload the muscle is just going to make the problem worse. The thing is, I'd rather deal with the pain/frequent inconvenience then take over several months from training (and really alter my lifestyle completely), so that's why I haven't really even considered that. I really do want to consider a cortisone shot if I can get one, though.

[DominationStation]

12/04/2014 -- Push Volume (45 min.) BW: 202

Bench: 135x5, 175x5, 205x12, x8, x5
Decline Paused Bench: 135x12, x8, x8
DB Incline Bench: 60sx12, x12, x12
Cable Flyes: 25sx15, x15, x15
DB Overhead Extensions: 70x20, x20, x15

Used a diff. flat bench on my gym--slightly wider, I liked it. Might try to use it again on a heavy day. Flat felt ok. Decline, I was surprised that that's all I had in me, but I was also going real low rest. Since I'm testing myself on DB work, figured I'd give inclines a shot...these weren't too bad and didn't give my shoulders any problems, at least not during. Flyes were super light but got a great pump--should have kept repping that last set. Extensions were ok...got pretty pumped, but didn't feel like my tri's were completely firing, which is a weird combo. Considered hitting some pushdowns or something, but after all the pressing volume, I think my tri's were worked sufficiently.

[DominationStation]

12/05/2014 -- Pull Volume (40 min.) BW: ?

WG Pullups: BWx9, x9, x9
HS Rows: 70sx15, x15, x15
Machine Paused Shrugs: 6Plx15, x15, x15
Cable Face Pulls: 50x15, x15, x15
EZ Curls: 70x15, x15, x15
EZ Preacher Curls: 40x8, 30x10, x10

Quick pull day, nothing too special here. Pullups felt decent, though as always wish I didn't feel em so much in my damn triceps. I kinda like the lat pulldown contraption. Shrugs felt decent but looked super uneven...the machine is right in front of a mirror so my greatly uneven traps are always right in my face, lol. Haven't done face pulls in a coon's age, figured why not. Regular curls were good, preachers were crappy.

And my hamstrings are still sore as hell.

[DominationStation]

12/06/2014 -- Lower Volume (30 min.) BW: 201

Squat: 135x5, 185x5, 225x5, x5, x5
Machine Calf Raises: 50x20, x20, x20
Ab Wheel: BWx10, x10, x10
Crunches: BWx25, x25, x25

Real chitty today. Even the 225 sets were hard, which is why I didn't go heavier / for higher reps. Not sure if it was because of how sore I still was or what. Have never consistently done calf work, added some of that in. Ab work was aight.

Posting this Sunday, full off day. Upper body is feeling good and recovered, I got big plans for tomorrow night.

[DominationStation]

12/08/2014 -- Upper Intensity (80 min.) BW: 202

Bench: 135x10, 185x5, 225x1, 255x5, x4, x3
WG Pullups: BWx8, x8, x8
Press: 135x3, 165x4, x4, x3
Cable WG Pulldowns: 150x12, x12, x8
DB Bench: 80sx12, x12, x12
EZ Curls: 65x20, x15, x15

Was very well recovered going into this, so while the workout wasn't bad per se, I With this week's 10 lb increase from last week's heavy day, reps decreased from 6 / 6 / 4 to 5 / 4 / 3 on bench and from 6 / 5 / 3 to 4 / 4 / 3 on press, so down 4 and 3 reps, respectively. This represents a 25% drop in reps on bench, and a 21% drop in reps on press. Not sure how to feel about this, as the increase in weight was only 3.33% and 5% of my best 1RMs, respectively...but I'm not gonna get too caught up on the numbers, since I'm not a big believer that progress in the weight room can necessarily be explained through them. Back stuff and the closing accessory work all felt pretty decent, so there's that at least.

Heavy lower day tomorrow. Squats NEED to go well for me to not go on a rampage. I think I'll follow them up with some moderate weight deads again, closing with my normal back assistance work and abs.

[DominationStation]

12/09/2014 -- Lower Intensity (40 min.) BW: 201

Squat: 135x5, 185x5, 225x3, 275x1
Squat (Belt): 315x3, x3, x3
Cable Rows: 170x10, 190x10
Standing Ab Wheel: BWx10, x6, x6

Don't know why the weight continues to feel so damn heavy. Not that my knees are bothering me right now, but I'm again considering ordering some Rehband Blue sleeves. The fact that I've had an extraordinary amount of expenses lately is the main thing stopping me, but I still might. Anyway, want to see how my recovery is this week with just the three hard sets of squats, no (even moderate) deads afterwards. First set of rows felt great, second set something felt weird in the front of my right shoulder. Not worried about it, but not worth fighting through. Ab wheel was ok.

Off day tomorrow. Finals suck.

[Ironlife]

I like your routine my man, going along well. Been reading a bit on your workouts but havent posted much. I burnt out myself on bench the other day by going to heavy back to back workouts with no real lighter or moderate day. I paid the price, lost strength and took a few days off. Work has been busy too lately but going to get back to benching on friday lighter and build volume around 225.

Your squats felt heavy you said? Maybe not eating enough

[DominationStation]

I like your routine my man, going along well. Been reading a bit on your workouts but havent posted much. I burnt out myself on bench the other day by going to heavy back to back workouts with no real lighter or moderate day. I paid the price, lost strength and took a few days off. Work has been busy too lately but going to get back to benching on friday lighter and build volume around 225.

Your squats felt heavy you said? Maybe not eating enough

Just a rough patch in my training right now, I think. Sometimes things just all catch up at once. Wrist isn't doing me any favors, either. Might reduce frequency some over the next week to try and let myself recover more (as well as finals at school).

I like how you're always very efficient at identifying the causes for problems in your own training. Great skill to have, mate.

[DominationStation]

12/12/2014 -- Push Volume (60 min.) BW: 201

Bench: 135x5, 185x5, 225x1, x10, x8, x7.fail
DB Incline Bench: 70sx10, x10, x10
Decline Paused Bench: 135x10, x10, x7
Cable Flyes: 25sx15, 30sx10, 25sx12
DB Overhead Extensions: 75x20, x12, x12

Good session here. Felt good about hitting 10 reps...my PR from the summer was 12, so not too far off. Everything else went pretty well as well...got a crazy chest pump going at the end, which felt cool.

[DominationStation]

12/13/2014 -- Pull Volume (45 min.) BW: 202

WG Pullups: BWx10, x10, x8, x6, x6
Machine Paused Shrugs: 365x10, x10, x10
Cable WG Pulldowns: 140x8, x8, x8
HS Rows: 70sx12, x12, x12
EZ Curls: 70x15, x15, x10
EZ Spider Curls: 40x8, x8, x8

Consecutive solid workouts in consecutive days! Felt like I did a better job than usual of actually focusing on using my back muscles here. Also did spider curls (the vertical side of a preacher bench) for the first time in my life...posting this the next day, and my biceps are certainly feeling it today! Lats too, which is cool.

Gonna squat tomorrow.

[dopamine72]

Nice job man. I was also thinking maybe its your grip on pressing that caused the wrist issue. You don't want your hands bent back on barbell pressing movements. You wanna get the bar as close to your wrist as you can and keep your hand basically in line with your wrist. If that makes sense...

[DominationStation]

Nice job man. I was also thinking maybe its your grip on pressing that caused the wrist issue. You don't want your hands bent back on barbell pressing movements. You wanna get the bar as close to your wrist as you can and keep your hand basically in line with your wrist. If that makes sense...

Thanks for checking in, Colin. I really wish that was the case, but yes, I do keep the bar low in my hand on bench / presses. My guess is I did something one time to bother it, and then it just got progressively worse (internally) until July when it all of a sudden got real bad. But making sure to have form in tune is always a smart thing to do, and another reminder never hurts.

[DominationStation]

12/15/2014 -- Lower (40 min.) BW: ?

Squat: 135x5, 185x5, 225x3
Squat [Belt]: 275x1, 315x1, 275x3, x3, x3
Machine Calf Raises: 90x15, x15, x15
Kneeling Ab Wheel: BWx10, x10, x10
Crunches: BWx25

Another real chitty squat session. I will say that the last two days, my lower back has felt uneven...like, when I'm laying down, it seems like the left side is sitting lower than the right side. Could also be a groin thing, but I feel it in my back. Often times, when I feel like this for a day, cracking my back and/or doing some decompression helps, but it didn't here. Regardless, I didn't necessarily feel any different as a result of that today, just worth noting. Squats have just been rough in general. Thinking about dropping down to one squat session per week to see if maybe that's what I need to do at this point. I see no reason why it would be, but training does get more and more individualized over time, so maybe that's just the call.

Upper body is still pretty sore, but in a positive way. At least those recent two sessions went well.

[DominationStation]

Got a cramp in my left lat today after sitting in place for about 9 hours (with a bit of walking around interspersed). Weird feeling, don't think I've ever had one before.

That's my update for the day.

[Farley1324]

Never had a lat cramp crew

[DominationStation]

Haven't been missing workouts or anything, schedule is just a bit chaotic. Some up workouts, some down...I guess the biggest highlight was probably a 485 deadlift a few days ago. Squats went well yesterday too, did 275x3 / 300x3 / 325x3 / 340x1 / 350x1. Will get one last lower workout in the 23rd and one last upper workout in the 24th, and then unfortunately I'm going to probably be out of lifting commission until at least the 31st, possibly the Jan. 2nd.

Got some ideas for next year abrewin'.

EDIT: Also, f*ck this new BB.com forum layout.

[Farley1324]

Use the dark forum skin. It hasn't changed for multiple versions/downgrades and is just plain better anyway

[dopamine72]

I think you need to start rehabbing and stretching/mobility work/yoga/etc. That does wonders for injuries and injury prevention.

Never had a lat cramp crew

They are pretty bad.

Use the dark forum skin. It hasn't changed for multiple versions/downgrades and is just plain better anyway

This.