Training Log

[joey54]

Last night did some foam rolling, cardio, and stretching. Today did

Bench
Bar x 20, 10
95 x 5
135 x 5
170 x 10 x 6 varying grips

HS pull down
2 ppps x 8 x 3

Side DB laterals
45's x 8, 6
35's x 12

HS row
3 pps + 30 ps x 8 x 3

Lying tri ext. these killed today.
110 x 5
90 x 8 x 2

Bb curl
90 x 12 x 2

Push down
50 lb stack x 12, 10
30 lb stack x 30

Hammer Curl
55's x 10 x 2

Stretch

A bit beat up today, but some good work

[cphafner]

Happy Belated!

[Coke]

Good work indeed dude, solid session throughout.

[joey54]

Yesterday was the typical Monday. Today did overhead press and what not.

OH press
Bar x 15, 8
85 x 5
105 x 5
125 x 3

135 x 5
155 x 5
175 x 5

Bent over row
135 x 5
160 x 3

180 x 3
205 x 3
230 x 5

Close grip
Just did 135 x 8 x 3

Chins
+20 x 5,6,5,6,3,4
Bw x 8 x 3
Varying grips

Stretch

[Coke]

Fine effort as usual bro.

[joey54]

You are all class there Coke.

Today- Moved pretty quickly and got this done in under an hour. Had two others squatting with me which was nice. Normal workout partner is on a cruise this week, so kind of like a de-load today. Still tired by the end.

Squat
Bar x 8, 5
125 x 5
165 x 5
215 x 5
275 x 5 x 3

Deads
135 x 5
225 x 5
275 x 5
325 x 5

Sumo GM's
95 x 10 x 2

Hanging Leg Raise
BW x 12 x 2

Stretch

[Coke]

Real consistent with the squats & deads combo, very nice.

[joey54]

Thanks again coke. Saturday I just did several different movements for high reps. I re-evaluated and want to add frequency to my training. Want to train 4 days per week as well. So decided to start that this week and take a true de-load to introduce the schedule. Then I dropped my percentages a bit with the squat, dead, and oh press to acclimate as well. This way I can get back to the real rep scheme too. In truch I really buggered the lower back some time ago and never backed off like I should have. Lately I have been hurting all over despite frequent foam rolling and stretching. So, re-charge and get to where I am chomping at the bit to get back to it next week. Now this unfortunately is also the last week with my most recent training partner. He is moving out of the area Saturday. He is going to hit it hard Tuesday and Thursday I believe still. I will bench with him tomorrow, but then regular bench day will be Wednesday.

Today
Squat
Bar x 8, 5
115 x 5
165 x 5
205 x 5
255 x 5
305 x 5

Leg Curl
50 lb stack x 20 x 3

Hyperextension
BW x 10 x 3

Hangining Knee Raises
3 x 10

Stretch

So we will be doing

Monday 3/5/1 Squat
Hamstring movement
Hypers
Abs

Wednesday 3/5/1 Bench
Close Grip
Weighted Chins
Pulldowns

Thursday 3/5/1 Deadlift
5/3/1 Row
Good Morning variation
abs

If the lat work affects the deads I might just nix it until Saturday

Saturday 3/5/1 OH Press, scaled back a bit
Continue with the rest of my Saturday accessory work, hammer back work, side db laterals, tricep ext, pushdowns, and curls

[Coke]

Losing a training partner is always an unfair ordeal any way you look at it, but nothing stays the same forever. Keep hanging tough, good to see you revising things and planning ahead.

[joey54]

Losing a training partner is always an unfair ordeal any way you look at it, but nothing stays the same forever. Keep hanging tough, good to see you revising things and planning ahead.

Kind of like most relationships and friendships. Things don't stay the same forever. We had a good one today though. He benched heavy and I did my bench deload, with one twist. Based on reading Tom G's log I decided to get a slingshot and messed around a bit with it. Training partner used it to get 405 quite easily and then just missed it straight due to some technique mishaps. He is close.

Bench
Bar x 20, 5
85 x 5
110 x 5
135 x 5
165 x 5

Close Grip- Thumb from smooth. Put the slingshot on and did 225 x 5 x2. Had to try 275 for 5 and that was pretty easy too. This will be a nice overload tool.

DB Bench
50's x 15 x 3

Pushdown
20 lb stack x 30 x 3

Stretch

So more thinking about this schedule, it is simple. Bench day will be pushing movements and some pushdowns, deadlift day will be all pulling movements, so dl into bentover rows and then db prone rows. If I want to do GM's they'll get thrown in on squat day. that was easy.

[Coke]

Saw your post concerning paused squats and the benefits thereof, may be adding them in and putting 'em to use.

[joey54]

Oh man Coke, that was kind of a joke. I know you don't stray too far from journal land, but you may want to check the member video section.

[Coke]

OK, I got it, just checked it out...pauses can be helpful though if not going overboard with 'em, lol.

[joey54]

I agree for sure provided the form doesn't break down.

[joey54]

3/15/12

Deads
135 x 5 x 3
225 x 5
275 x 5
330 x 5

Row
135 x 5
150 x 5
165 x 5

Prone Row
40's x 15 x 3

Hanging Leg Raise
3x12

Stretch

Had another thought today. I had considered doing this a year ago and then never followed through. OHP day is going to turn into an incline day.

[FearFactory]

Yup, that is exactly where I am headed once my OHP stalls. I think it's a good idea.

[Brian Hopper]

Do you feel some carryover from inclines? I've been thinking about doing the same thing.

[joey54]

Brian it has in the past and I am hopeful it will do so again. On occasion I may introduce the slingshot with inclines as well.

Today. Last "de-load" day.

Incline Bench
Bar x 20, 5
95 x 5
115 x 5
140 x 5

Chins
Bw x 5 x 6

Side DB laterals
15's x 15 x 3

HS Pulldowns
Plate per side x 15 x 3

Lying tri ext
40 x 20 x 3

BB curl
30 x 20 x 2

Hammer Curl
25's x 20 x 2

Stretch.

[Coke]

Covered a lot of ground with those upper body lifts.

[joey54]

Sure did Coke, now to pick it up a notch.

Squats, training solo again. Working on technique as much as weight right now. I am in a funk where the place I am putting the bar is I believe pinching a nerve and it isn't helping to feel explosive with the heavier weights. If anything though, the last set was the best and finally felt explosive.

Bar x 8 x 2
135 x 8
185 x 5
230 x 5
275 x 3

320 x 3
365 x 3
410 x 3 x 3 Belt

Good Morning
150 x 5 x 3

Lying Hamstring Curl
70 lb stack x 15, 10, 10

Hanging Knee Raise
+ 20 lb db x 8 x 2. This was difficult to get in position on my own
BW x 12

Stretch. Didn't overdo it today because of deadlifting Thursday.

[Coke]

It happens to us all bro, got to get the bar placement situation squared away...did very well just the same with those squats.

[joey54]

Last night hit some cardio and stretching. Tonight was meh. I had to bring my grip back in to pinky on the ring because a few weeks ago going index on ring I felt quite a strain in my right pec. The right shoulder is the one with the labrum tear from years back. Also with squatting monday and deadlifting tomorrow, decided to go back to feet flat as to not jack the back up too much. Weird day because it felt like the tighter I tried to squeeze, the weaker I felt. I may have pinched something squatting Monday, who knows.

Bench
Bar x 15, 5
110 x 5
140 x 5
165 x 3

195 x 3
225 x 3
250 x 3 x 3. For some reason on all 3 sets, the 3rd rep felt the best.

Slingshot
275 x 3
305 x 2. Wouldn't have got 3, but that was the goal.

Close Grip. Thumb from Smooth
225 x 5, 3, 5. Don't know what happened on the second set. Might have hit it too quick after the first one.

DB Bench
60's x 15, 15, 12

Pushdown
20 lb stack x 25, 20, 20

Stretch

[joey54]

Much better tonight once things got rolling. Doing the deads touch and go for the moment.

Deads
135 x 5 x 3
210 x 5
260 x 5
315 x 3

365 x 3
415 x 3
470 x 3 x 3. First set I felt like I could have got 8+. Even the last one would have been able to gut out 6 I believe if push came to shove. And this was with my hamstrings sore as shit. Not bad.

Bent Over Row
135 x 5

150 x 5
170 x 5
195 x 12

Modified prone row
50's x 15 x 3

Hanging leg raise
BW x 15, 10, 8

Stretch

[Coke]

Good job for both days man.

[joey54]

No complaints for sure Coke. Week one of 4 times per week down and feeling pretty good.

Today

Incline
Bar x 15, 5
110 x 5
125 x 5
150 x 3
175 x 3
200 x 3
225 x 3 x 3

Chins- alternated grips each set
+ 10 x 6, 6, 6, 6, 6, 4
BW x 6, 7, 8

HS Pulldown
PPS + 25 ps x 12 x 3

Side DB laterals
30's x 15, 12, 12

Lying Tricep Extension
50 lb bb x 20, 15, 12

BB Curl
40 lb x 20 x 2

DB Hammer Curl
40's x 12 x 3

Stretch