Kevin's Training Log

[oshirok]

7/22- Garage 840-1010p
Standing Rack Press 3x150, 3x3x155, forehead level
Slingshot Close Grip Bench Press 3x250@8, 3x5x230
Weighted Chin Up (4, 4, 4, 3, 3, 3, 3, 2)x25, 7min AMRAP
Banded Leg Adduction 3x20
Face Pull 3x20

Nothing particularly interesting. Raised the rack press level, since the lower one puts my elbows at an awkward and uncomfortable angle to initiate the press. Slight shoulder discomfort on bench, but it doesn't feel any worse after, so that's a good thing.

[oshirok]

7/24- WRC 440-710p
Pause High Bar Squat 1x345@8, 3x5x275
Overhead Press 3x5x135
Conventional Deadlift 3x445@8, 2x3x415
Cable Row 4x10
Cable Leg Adduction 3x15
Face Pull 3x20

Pause squats for sets of 5 hurt my lungs. Not usually gonna do the top single, just wanted to get an idea. "Light" presses felt rather bad. Upper back was rather tight and sore this morning though. I should resume getting regularly scheduled massages or something. Deadlifts were okay, I think that matches my 3 rep PR, although that was well over a year ago.

[oshirok]

7/26- WRC 510-720p
Overhead Press 3x165@8.5, 4x3x150@7-8
Close Grip 4x225@7.5, 4x6x195@~7
Dumbbell Bench Press 8x55, 75, 85, 75
Chin Up 10, 8, 8, 8
Face Pull 2x20, 2x15

Press moved better than I thought it would. Still a bit off from hitting PRs. Close grip not feeling too weak. Added in a top set, since the only other heavy weight I'm benching is in the slingshot.

[oshirok]

7/27- WRC 530-820p
High Bar Squat 1x375@8, 4x6x315@6-7
2" Sumo Block Pull 1x555@8 (grip@10), 2x5x495@<7
Front Squat 3x5x225
Cable Row 3x15
Cable Leg Adduction 3x20
Face Pull 3x15

Top squat singles feeling very heavy, but back off sets feeling relatively easy. Forced myself to keep to 5 min rests on the back offs. Grip was extra bad today. I did notice that making sure my thumb actually overlaps my finger helps keep my hand closed. Limiting factor on front squats is holding the rack, even though Im using straps. Gonna just keep going +10lb/wk and see what happens. Also I think I pulled a muscle in my left upper back yesterday. It doesn't bother anything, but just did some light wide grip rows. That all took a bit longer than I would have preferred.

[oshirok]

7/29- Garage 250-450p
Standing Rack Press 4x2x165
Slingshot Close Grip Bench Press 3x255@7.5, 3x5x235@7-8
Weighted Chin (4, 4, 4, 4, 3, 3, 2)x25, 7min AMRAP
Banded Leg Adduction 3x20
Face Pull 4x20
Bw: 177

Got a little tighter on the last set of press and it moved much better. Hard to rate RPE on these. Bench felt not bad.

[oshirok]

7/31- WRC 520-740p
High Bar Squat 1x380@8.5
Pause High Bar Squat 3x5x285
Overhead Press 3x5x135
Pause Conventional Deadlift 3x4x370, 4x345
Cable Row 4x10
Cable Leg Adduction 3x20
Face Pull 3x15

Last set of squats felt and looked pretty good, everything before wasn't so good. Press actually felt like 135 for once. Remembered to keep the right things tight, but also had my elbows slightly outside my wrists instead of in line and in front. At least that's what it felt like. Deadlifts were harder than they should be, so I dropped the weight last set. May have to change these to ramping sets or something.

[oshirok]

8/2- WRC 500-710p
Overhead Press 5x160@8, 3x5x145@~7
Close Grip Bench Press 4x230@8, 4x6x200@<7
Dumbbell Bench 8x50, 72, 80, 65
Chin Up 4x8
Face Pull 4x15

Press actually felt pretty good. Misgrooved the first rep on my top set of bench, but still managed the rest of the set. Little bit of shoulder discomfort on bench. DB bench is kind of hard just because I'm pretty fatigued by that point.

[oshirok]

8/3- WRC 550-810p
High Bar Squat 1x385@8.5, 4x6x325@~7
Sumo Deadlift 5x3x460@<7
Front Squat 3x5x235
Cable Leg Adduction 3x20

Technique for squats started out not so great, but got better on the later sets. Sumo wasn't bad, just hard because fatigue. Right thigh was getting pretty raw from my right hand at lockout, not even from my nails, just from my hand dragging. Had to rush through the front squats, so they were a bit harder than they otherwise would've been.

[oshirok]

8/5- Garage 915-1115p
Standing Rack Press 4x3x160
Slingshot Close Grip Bench Press 3x260@8.5, 3x5x240@7.5-9
Weighted Chin Up (4, 4, 3, 3, 3, 3, 3, 2)x30, 7min AMRAP
Banded Leg Adduction 3x20
Face Pull 4x20

Bought a new bench. The old one was an adjustable incline one that wasn't uniform width. New one is competition specs (well, it might be 0.5" too tall). Was able to set up much better. Fatigued kind of quickly today though.

[oshirok]

8/7- WRC 500-730p
High Bar Squat 1x390@8
Pause High Bar Squat 3x5x295@~7.5
Overhead Press 3x5x140
Conventional Deadlift 3x455@9, 2x3x425@7.5-8.5
Cable Row 4x8
Cable Leg Adduction 3x20
Face Pull 3x20

Squat technique was worse today, but bar moved better. Moved the bar a little higher on the last two sets and things felt better. Back not really flat on deadlifts, PR though. Also got new straps, the regular kind.