Dan's log

[elVarouza]

07/18/16 Monday

Bench:

45x15x3
135x10x2
185x4
225x2
250x6x3

Still pretty easy. Pec felt pretty okay.

Chest press machine: 45x8, 80x3, 90x8x3 (two plates!)
Rear delt flyes: 100x10, 150x10x3

[elVarouza]

07/20/16 Wednesday

Squat:

45x10x2
135x10
225x5
315x2
375x1
410x6x3

Meh, not horrible. Not easy but I felt like I could keep decent form on all reps. I was really, really dreading this workout. I thought I was going to get completely crushed, especially after how hard last week's 440x4x3 felt.

Ab wheel: BWx10, +25lbs x10x3

Wanted to do some leg accessory stuff but had some beers instead. Oops!

[elVarouza]

07/22/16 Friday

Seated press:

45x10x3
95x10
135x3
165x5x3

Not as easy as I'd like but whatever, press sucks.

Incline DB row: 50x10, 65x10x3

Cable curls: 40x10, 55x10x4
Overhead cable triceps extensions 62.5x10x5
Face pulls: 62.5x10x5

Last three were supersetted. Pretty tough. Was sweating like I had done squats lol.

[elVarouza]

07/23/16 Saturday

Deadlift (lbs):

135x10x3
225x5
315x2
385x1
430x5x3

Form felt really off today. First set was a big grinder. First rep was way out in front. Second set felt pretty good but third felt like crap again. I was really tired and I was also nervous about my hamstring. Anyway whatever, sumo is still a learning process.

GHR: BWx10, red band x10, double red band x10x2
Row machine: 225x10, 275x10, 315x10x3

[elVarouza]

07/25/16 Monday

Bench:

45x15x3
135x10x2
185x3
225x2
265x1
285x3x3

Weight felt easy but I was really hesitant because of my pec. That's actually the most I've benched raw since I hurt it. Could've done it for multiple sets of 5+ but ehhh. Could feel the pec twinge a little bit on a couple reps, kept expecting it to explode.

Chest press machine: 45x8, 80x8x3 (took it a little lighter cause of pec)
Rear delt flyes: 100x10, 160x10x3
Hammer curl: 35x8 (did a warmup set then completely forgot about them and left)

[elVarouza]

07/28/16 Thursday

Squat:

45x10x2
135x10
225x5
315x2
385x1
435x1
465x3x3

Tough but felt like I could have probably struggled to grind out one more on each set. Who knows how my depth was. My best set of 3 has been 485x3. Multiple heavy triples sucks. At least with a single set of 3 I can get psyched up for it but I can't do that for 3 sets. Next week will be lighter, week after will be like death, then I'll reset the training cycle.

Ab wheel: BWx8, BWx12x2

I should really be doing more assistance work but had to leave. I'll try to pick it up in a couple weeks. It's tough to think of lower body assistance stuff that's 1) worthwhile and 2) easy to do at my gym since most machines are constantly taken. I don't want to do more squat variations.

[Bryan Dobson]

Looks tough. I don't have any machines so I have learned to like lunges and step ups from time to time, or pushing the sled when it's not so hot I might combust under the sun.

[elVarouza]

Looks tough. I don't have any machines so I have learned to like lunges and step ups from time to time, or pushing the sled when it's not so hot I might combust under the sun.

A sled's a good idea. Unfortunately there isn't one at the usual gym and I wouldn't have anywhere to push it at home. Hmm, I wonder if I could push it down a sidewalk somewhere...it'd have to be pretty quiet to not piss people off.

[Bryan Dobson]

A sled is an excellent concentric only tool. IF you have an suv pickup just take one to a park..THere are some that break down pretty small, even get a drag sled and it is really small. I live on a hill now so. The uphill portion is freaking fun! Going down hill fells like I have superpowers.

[elVarouza]

A sled is an excellent concentric only tool. IF you have an suv pickup just take one to a park..THere are some that break down pretty small, even get a drag sled and it is really small. I live on a hill now so. The uphill portion is freaking fun! Going down hill fells like I have superpowers.

Just found out that the campus gym here apparently has a prowler on the turf field. I'll be checking that out asap.

08/01/16 Monday

Was judging at a meet all weekend. Very long days and I was exhausted, no time to get to the gym. Saturday I had to wake up at 4:45 AM to get down to the meet and was there until 8-830 PM. Sunday was a little better but didn't get home until 10:30. Ended up missing my upper body accessory day (meh) and deadlift day (I hate deadlifts but still have to do them). Anyway:

Bench:

45x15x3
135x10x2
185x4
225x2
250x5x3

Pretty easy weight but felt slow. I was pretty tired all day.

Bench lockouts:

315x8
405x5
445x8
455x8 (raised bench 3/4")
475x8

Work sets felt tough today but the 405 warmup was at least laughably easy.

Rear delt flyes machine: 100x10, 150x10x3
Triceps machine: 130x10, 160x5, 205x10x3

Did a random length of farmers walks in between triceps sets cause people were doing them.