65DSL's Training Log

[65DSL]

Found this forum while looking for an internet coach. Been working with Jordan since the end of July.

Started following some of the logs and tuning in on some of the podcasts. Thought since I am checking in regularly I would join the party.

5’ 8” 41 year old male that has been barbell training for about 10 mos. Been in and out of the gym over the years but never really stuck with it, a week here, then several months “off” then a couple of months in the gym. Then I hit 30 or so and stopped going altogether. Never really squatted or DLed, just machines and of course bench.

Hit 40 in May last year and realized I was weak and fat- neither one a good thing. Started out exercising twice a week on an old Marcy home cable gym. In December last year decided to get serious with the training and got a half rack and an Olympic weight set. Started out on SL and ran it for about three months running the A & B days only a day apart. In effect training 4 days a week twice a month.

Went to a Madcow setup that was modified for the big three (squat, bench, DL). Ran that for a bit then just the big three times a week in a quasi HLM setup. Injured my back in May while training for a push pull, competed hurt and that just made it worse. Stopped squatting and DLing for about a month while seeing a sports Doc and doing the therapy thing.

Found out I had degenerative disc disease in the L4 and L3 discs. Back is mostly ok now- still gets stiff and if I push too hard it will bother me some. Static hangs and foam rolling will usually un kink it.
Also diagnosed with pelvic alignment issues that aggravated my SI joint. They were able to correct this in therapy. This was probably the cause of a lot of my chronic back pain.

Started slowly squatting and DLing, pulling Sumo at this point, in early July. Went back to pulling conventional after a few weeks.

Have lost over 50lbs since May of 2015 and over 35lbs since January of this year. From almost 270lbs to around 218lbs now.

Have competed in two push pulls and one full meet this year. Compete in the 100% Raw Federation, raw no wraps or sleeves.

Here are my results from the first full meet on April 15th 2016 in Zions Crossroads Va:

Squat- 167.5kg, 369.2lbs three good attempts, all white lights.
Bench- 105kg, 231.4lbs misses after the first attempt- too aggressive on attempt selections.
DL- 190kg, 418.8lbs three good attempts, all white lights.
Total 1019.4lbs at 240lbs

Next meet is Nov the 12th, full power in Jarvisburg, NC. Shooting for an 1100+ total at 220lbs and am on track to meet that goal despite injuring my shoulder and rehabbing for last couple of weeks.

Now to the log….

[65DSL]

Yesterday

8 mins AMRAP Lat Pulls
8 mins AMRAP leg raises
Hammer Curls 2x15
Stretches & Foam Rolling
30 mins steady state cardio

Today

5 weeks out!

BW-220lbs, gained a couple of pounds this weekend while in NJ

Developmental W1, D1

Comp Squat: belted with wrist wraps
370x1 @ 7.5
390x1 @ 8.5 PR
350x4 @ 8 4 RM PR
350 2x4 @ 8.5
350x4 @ 9
Back still feeling off a bit but weight moved well. Overshot a bit on the x1, thought maybe I was out of the groove a bit on the 370x1.

Comp Bench: belted with wrist wraps, paused
225x1 @ 7.5
230x1 @ 8.5+
205x4 @ 8.5+
195 2x4 @ 8
195x4 @ 8.5
First time really benching in a couple of weeks. Struggled to find my @ 8. Appears I have lost about 45lbs off my bench. Damn. Good news shoulder felt decent. Nowhere to go but up from here.

Lever Row, beltless
95x12 @ 7 (x6 each hand)
100 3x12 @ 8
100x12 @ 8.5

[65DSL]

Developmental W1 D2

BW- 216, new low

Comp DL: belted with wrist wraps pulled on Texas DL bar
412.5x1 @ 7
435x1 @ 8 PR
395x4 @ 8.5
395x3 @ 11, 3.75 reps- made it to mid thigh and just could not lock it out
375x4 @ 8.5
375x4 @ 9
Weight flew up despite the bar getting out in front of me a bit. This caused my arms to flex a little. The added fatigue caught up with me on the x4 sets, was shooting for 4x4 @8, overshot a bit. Need to fix it, plan to step in a little closer to the bar next time.

435 may have been a 7 on the pull and an 8 on the lockout. Think I could have pulled more but was trying save some juice for next weeks @ 9 single and big PR.

435x1 video: DL 435x1 10 12 16 - YouTube

395x4 video: DL 395x4 10 12 16 - YouTube

Bench: 2 ct paused beltless
207.5x1 @ 7
220x1 @ 8
190x4 @ 8.5
192.5x4 @ 9
192.5x4 @ 8.5
Went over prescribed. Shoulder felt great, no pain for the first time in awhile. Got easier as the sets progressed, hopefully this is a sign of the strength returning(fingers crossed).

Squat: 2 ct paused beltless
242.5x6 @ 7
255x6 @ 8
255x6 @ 8
255x6 @ 8.5
255x6 @ 8.5

[65DSL]

Yesterday Afternoon GPP

4 Chins- was thinking of going 8 mins AMRAP but damn did it aggravate my elbow tendinitis
8 Mins AMRAP seated cable rows
8 Mins AMRAP RKC Planks
2x15 Hammer Curls
Stretching, static hangs, and foam rolling

Still need to squeeze in my HITT at some point, looking like Sat evening

Today

Develepmental W1, D3

BW-217lbs holding steady, 217 yesterday

Pin Squat, beltless pause on pins below parallel
282.5x1 @ 7
300x1 @ 8
277.5x4 @ 9
277.5x4 @ 9.5
275x4 @ 10

TNG Bench, beltless
227.5x1 @ 7
240x1 @ 8.5
215x4 @ 8.5
215x4 @ 9
210x4 @ 8.5
Was supposed to be x4 @ 9. Overshot on my single a bit and felt a twinge in the shoulder. Backed the weight off a bit as well as the intensity. Taking it easy- shoulder is getting better, it is hard backing off.

Press, beltless
121x6 @ 7
127.5x6 @ 8
127.5x6 @ 8.5
127.5x6 @ 9
125x6 @ 9
_________________

[65DSL]

Developmental W1, D4

BW- 215, new low

2 CT Paused at the knees DL pulled beltless on Texas DL Bar mixed grip
330x1 @ 7 (probably a 6.5 or so)
350x1 @ 7.5 15lb PR
330x4 @ 8.5
335x4 @ 9
335x4 @ 9.5
After mentally reviewing and looking at my pulls over the last two weeks I figured out were my form had broken down. To far from the bar on my setup- setup closer today and now the bar slides up my shins and almost clips my knees. No arm flex and no reeling the bar in. Weight flew up and felt smooth.

Red Slingshot TNG Bench beltless
260x1 @ 7
275x1 @ 8.25
255x4 @ 9
250x4 @ 8.5
250x4 @ 9
Felt some discomfort but less than Mondays comp bench. Considering it has only been about 16hrs since TNG bench yesterday I was pleased. Not the 315 I hit 6 weeks ago with the slanger but progress.

4.5" Block Pulls, beltless from mid shin on Texas DL Bar with hooks
310x6 @ 6ish, really @ 7ish
327.5x6 @ 7.5. really @ 8.5
335x6 @ 9
325x6 @ 8.5
325x6 @ 9
Was supposed to be 4x6 @ 8. RPE radar was off today. When I hit the @ 9 I knew and adjusted accordingly.

Last Weeks Tonnage:
Squat- 23,615lbs
Bench- 3,100lbs
DL- 24,947.50lbs

This Weeks Tonnage:
Squat- 17,837.5lbs
Bench- 12,925lbs
DL- 21,027.5lbs

Note: Tonnage @ 7 or greater, not including presses and rows.

[65DSL]

Sunday PM GPP and Cardio

8 Mins AMRAP lat Pulls
8 Mins AMRAP AB Wheel Rollouts (I think I found the source of my problem today, hit 75 rollouts- must have sapped all my power!)
2x15 Hammer Curls
Stretches and foam rolling
40 mins steady state cardio on the treadmill

Today, Specialization W1, D1

Bw- 216lbs

Squat: with belt
345x1 @ 7
365x1 @ 8.5
385x1 @ 9.5
395x0 @ 10, miss
335x3 @ 8.5
330 2x3 @ 8.5
330x3 @ 9
Worst squat day in awhile. Weight felt VERY heavy- sleep was good, nutrition good, not sure what the freak happened. One of those days were the iron mocks you.

Bench: paused with belt
Worked up to 185 and felt some decent pain in the shoulder. Was going to call it (shitty day Continues), but decided to play around with my grip. I always bench POR. Unloaded to 135 and tried middle finger on rings- no pain but no power. Then I tried ring finger on rings. Minor pain and reasonable power. Finished off benching with ring finger on rings.
205x1 @ 6.5
215x1 @ 7.5
225x1 @ 9ish
200x3 @ 8
200 3x3 @ 8.5

Lever Rows: beltless
97.5x12 @ 9 (x6 each hand)
92.5 2x12 @ 8
92.5x12 @ 8.5
Cannot catch a break here either. Misloaded the bar with @ 7 set which turned out to be an @ 9. Ended up finishing with the weight that should have been an @ 6.

Guess it is time to eat, sleep, and hit it hard on Wednesday!

[65DSL]

Yesterday....

Specialization W1 D2

Bw- 214, a new low. About time to start eating again.

DL, belted pulled on Texas DL bar
405x1 @ 7
427.5x1 @ 8, smooth and fast thinking I am home free for a nice PR
450x0 Nope
450x0 Reset and the plates just broke the floor
440x0 Nope
440x0 Not happening today, did manage to break the floor about 4 inches on both of the 440 attempts
405x0 tried for some backoff work, nope
365x3 @ 8
365x3 @ 8
365x3 @ 8
365x3 @ 8, got in my reps
Well 2 bad sessions in a row, I guess lets get this out of my system BEFORE the meet. Should have stopped at the first miss but 427.5 felt so good I was sure I had it...

2 CT paused bench
195x1 @ 7
205x1 @ 8
190x4 @ 8
190x4 @ 8
190x4 @ 8.5
Well some good. Shoulder felt pretty damn good. Still weak, but virtually pain free. Stayed with ring finger on rings for my grip and backed the intensity off a bit.

2 CT paused squat
235x6 @ 7.5
240x6 @ 8
240x6 @ 8
240x6 @ 8
240x6 @ 8.5
15lbs less than week at the same intensity- this seemed to be holding true for all my lifts this week- down.

I think part of the issue is I am starting to feel beat up. Lots of little aches and pains popping up and pretty damned beat at the end of my sessions, more so than normal. Work has been VERY stressful as well, last to two nights sleep was restless after 3am. Lots on my mind.

[65DSL]

Thursday PM
GPP
8 mins AMRAP Pendlay Rows
8 mins AMRAP Leg Raises
Hammer Curls 2x15
Stretches and Foam Rolling
6 HIIT Bike Sprints

Friday PM
Specialization W1 D3

BW-214lbs

Pin Squat beltless. Pins below parallel, pause on pins
275x1 @ 7
290x1 @ 8
265x4 @ 9
260x4 @ 9
260x4 @ 9.5
Note: 3 mins rest between sets. Right knee(been aching a bit) felt better. Left hip(also been aching) felt better as well.

Floor Press, beltless
Work up to 135 2x3
Note: Right shoulder was pretty sore so I pulled the plug.

Overhead Press, beltless
116x6 @ 7
122x6 @ 8
122x6 @ 8
122x6 @ 8.5
122x6 @ 8.5
Note: 3 mins rest between sets, some pain in right shoulder.

[65DSL]

Today PM

Specialization W1, D4

BW-214lbs, been stuck at 214 most of this week

2 CT Paused DL, beltless on Texas DL Bar paused at the knees
342.5x1 @ easy 7
360x1 @ easy 8, + 10lbs from last week so a PR
337.5x4 @ 8.5
337.5x4 @ 9
337.5x4 @ 9.5
Note: 3 mins rest until the last set then 3.5 min rest, weight moved well. Was able to keep my back flat on the x1 and and for the first 2 or 3 reps on the x4. Rounded a bit on last reps in the x4 sets.

CG 2 Board Press Beltless
205x1 @ easy 7
217.5x1 @ easy 8
200x4 @ 8
200x4 @ 8
200x4 @ 8.5
Note: 2.5 mins rest between sets, these felt real nice on the shoulder. Right shoulder felt good so progress.

4.5" Block Pulls beltess, DOH with hooks on Texas DL Bar
290x6 @ 7
310x6 @ 8
310x6 @ 8
310x6 @ 8
310x6 @ 8.5
Note: 3 mins rest between first two sets then 3.5 mins rest between the rest. Back felt good on these.

Last Weeks Tonnage:
Squat- 17,837.5lbs
Bench- 12,925lbs
DL- 21,027.5lbs

This Weeks Tonnage:
Squat- 15,600lbs
Bench- 8,342.5lbs
DL- 19,145lbs

[65DSL]

Sunday PM

3 WEEKS OUT

GPP & Cardio
8 mins AMRAP seated lat pulls
8 mins AMRAP planks
Hammer Curls 2x15
Shoulder Dislocates x3, first time doing these in awhile. Minimal pain in right shoulder, so a definite improvement
Stretching & Foam Rolling
35mins steady state Cardio on the treadmill

Monday PM

Sport Form W1 D1

BW- 215lbs

Squat, belted
355x1 @ 7
375x1 @ 8.5
390x0 @ 10, miss
355x3 @ 9
345x3 @ 9
340x3 @ 9.5
Notes: weight moved Ok and felt lighter than last Monday . 3 - 3.5mins rest between sets. Should have had 390, made out of the hole but got stuck about a 1/3 of the way up, did not want a grinder so I dropped back down to the pins. Bar slipped a bit on the x3 sets, but felt rock solid on the singles. Was happy with my depth, been working on leaning forward a bit and really using my hips to drive out of the hole.

Bench, paused with belt
205x1 @ 7
217.5 x1 @ 8
230x1 @ easy 9
212.5x3 @ 8.5
212.5x3 @ 8.5
212.5x3 @ 9
Notes: shoulder felt decent, minimal pain. Back to POR grip, can feel some power coming back, bar speed was up. 2.5 mins rest between sets.

Pendlay Rows, beltless with strict form all reps from a dead stop off floor
175x6 @ 7
185x6 @ 8
185x6 @ 8
185x6 @ 8.5
Notes: felt good on my right shoulder after the bench work. 2.5 mins rest between sets