Kevin's Training Log

[oshirok]

Got sick over the weekend so I didn't train Sunday or Monday. Decided to make the two remaining training days of this week have a mix of volume and intensity. Next week I'll do what I would have done this week.

1/21
Upper
Bench Press 215x2, 190x3x3, paused
OHP 135x6x2
Dips bwx18, 16, 15
Chin bwx8x4

Still a little bit sick, but the workout went well enough. I had a hard time and I'm still having a hard time getting all my calories in while being sick.

[oshirok]

Worst week ever. And that was before this horrible work out.

1/23
Lower
Squat 335x1, f
DE Sumo DL 275+70x1x10, EMOM, chains, beltless
Straight Leg Sumo DL 275x5
Conv DL 315x8, belted

Squats felt horrible. Still weak from being sick and not eating enough food. 335 was suppose to be my last warm up and I was suppose to hit 365x3x2, but my 335 went so slow I thought I'd just stay at that weight and hit some reps. Planned for a double, but failed the first rep, because I didn't have the energy to grind it up. No way I was going to hit heavy deads after, so I just did some speed deads and added chains for fun. Then did some other stuff after, cause who cares? Hopefully next week I'll be well enough to lift what I was suppose to this week.

[oshirok]

1/25
Upper Volume
Bench Press 192x3x3 (p), 182x6x3 (tng)
Dips bw+25x12, 12, 11
Chins bwx4x7, 3x8, EMOM, neutral grip

I hate bench pressing. Well, I don't care for it all that much. I tried widening my grip by ~1 in on each side to see if it would make a difference, but it didn't do much other than aggravate my shoulders. It also feels weird to do tng after pausing.

[oshirok]

1/26
Lower Volume
Squat 305x5x5
DE Conv DL 305x1x5, 90s rest
DE Sumo DL 305x2x5, ~90s rest

Repeated 305 for squats since I was sick last week. Phone I was using for a timer died during the conv dls and I think the 305 was a bit heavy considering how fatigued I was after the squats, so I did some sumo speed pulls too.

[oshirok]

1/28
Upper Intensity
Bench Press 215x2x3 (p)
OHP 145x3x5
Squat 225x5x2
Chin bwx4x10 EMOM
Curl 30x20x3

Crazy, horrible elbow pain today. Only a little bad during bench, but it got worse during presses. Also decided to do some recovery squats since the squat volume beat me up so much. Added the curls since they immediately help my elbows feel better.

[oshirok]

1/30
Lower Intensity
Squat 365x2x3
Sumo DL 445x1x3
Conv DL 325x7
Curls 55x12x3

Dropped to doubles on the squat. It's nice being not sick. Curls cause elbow pain and no way I'm doing high volume chins after deads.

Found out I'm probably not going to be able to do the meet in April, so that's disappointing and demotivating.

[oshirok]

1/31
Upper Volume
Bench Press 195x3x3 (2 count pause), 175x5x3 (1 count pause)
Dips bw+35x10x3
Chins bwx4x11, EMOM
Curls 45x18, 15, 14

Trained on Saturday since I knew I wouldn't have time on Sunday. Had a little elbow pain on benching.

[oshirok]

2/3
Lower Volume
Squat 310x5x5
DE Sumo DL 315x1x10

Trained on Tuesday, since I was busy on Monday. Squats are getting pretty damn difficult, even with ~10 min rest.

[oshirok]

2/4
Upper Intensity
Bench Press 230x1x5, paused
OHP 150x3x2, 140x3x2
Chins bwx4x15, neutral grip, kind of EMOM
Curls 40x20, 18, 17

OHPing hurts my elbows more than bench right now. I think it's triceps tendonitis. It could be because I hold the bar on my clavicle area, instead of mid air and I don't have short arms, although it never bothered me until recently. The first few sets of chins I was resting too long. My phone died so I actually counted out the 60 sec between sets, but then I realized the actual rest is more like 45-50 seconds, since doing the chins takes some nonzero amount of time. Extra curls since they help my elbows feel immediately better.

[oshirok]

2/6
Lower Intensity
Squat 370x2x2
Sumo Block Pulls 455x1, 485x1, 505x1, 455x4, (4")
Put Away All the Damn Weights 45x6, rest, 45x4, rest, 45x2+everything else
Curls 50x18, 15

Squats were a little slow today, so I decided to skip the last double. Felt like doing sumo block pulls, since I hardly ever do overload stuff. Gym doesn't have blocks so I used 2 45lb plates on each side for a 4" elevation. Putting away all the plates sucks.