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Thread: M, 6'1", DOB: 1978, Training Since: April 2014, Diet/Programming: Dr. GainzZz

  1. #971
    Join Date
    May 2014
    Posts
    2,334

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    Sunday, May 20, 2018

    Day 1 - Comp Squat, Supp Bench

    Training Week

    Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW 214.2 lb (-1.6 lb over last Sunday)
    Sleep 2:06am-11:41am
    Time in Bed/Time Asleep 9h35m / 8h31m
    Times Restless/Times Awake 23x / 5x
    Before Bed Self-Med Nothing

    Day's Macros: 260/260 C, 67/69 F, 251/250 P, 31/45 Fib

    Feelz

    Aches and Pains: 6/10
    DOMS: 5/10
    Lower Body Fatigue: 6/10
    Upper Back/Torso Fatigue: 6/10
    Arm/Chest Fatigue: 7/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    General Notes:


    Comp Squat

    Rx: x1@8, x5x3@8s
    225x5@6
    275x5@7.5
    305x2@6.5
    315x1@6.5
    330x1@7
    345x1@8.5
    305x5@7.5
    300x5@8
    295x5@8
    Notes: Felt better than last week, but definitely not near 100%


    Comp Bench

    Rx: x1@8 x5x3@8
    210x3@7
    225x2@7
    235x1@7
    245x1@9
    225x5@9.5
    220x5@8.5
    215x5@8
    Notes: My right shoulder/bicep/pec thing is keeping me weak (it's hard for me to explain exactly where the pain is, since it's where those three things kinda come together). Left shoulder is still agitated, but it's a far more isolated pain that isn't muscular.

  2. #972
    Join Date
    May 2014
    Posts
    2,334

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    Monday, May 21, 2017

    Day 2 - Comp Deadlift, Comp Bench

    Training Week

    Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW 216.0 lb (+0.2 lb over last Monday)
    Sleep 12:55am-10:01am
    Time in Bed/Time Asleep 9h6m / 7h59m
    Times Restless/Times Awake 17x / 3x
    Before Bed Self-Med Nothing

    Day's Macros: 270/260 C, 70/69 F, 249/250 P, 41/45 Fib

    Feelz

    Aches and Pains: 6/10
    DOMS: 5/10
    Lower Body Fatigue: 6/10
    Upper Back/Torso Fatigue: 6/10
    Arm/Chest Fatigue: 8/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    General Notes:


    Comp Deadlift

    Rx: x1@8, x5x3@8s
    315x5@8
    365x4@6
    415x1@6
    450x1@7
    475x1@8
    425x5@8
    415x5@8
    405x5@8
    Notes: Not bad, but I haven't hit the five plate @8 single in a few weeks. Makes me worry I'm getting weaker.


    Incline Bench

    Rx: Sets of 6 (as pain allows)
    135x6
    155x6
    165x6
    165x6
    Notes: This damn shoulder. FML


    CG Bench

    Rx: x8@6, x8@7, x8@8
    185x8@7
    195x8@7.5
    195x8@8
    Notes: Close grip agitates my shoulder a lot less. Next session I'm gonna try a slightly more narrow grip on normal bench, and see if that helps.

  3. #973
    Join Date
    May 2014
    Posts
    2,334

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    Wednesday, May 23, 2017

    Day 3 - Supp Squat, Supp Bench

    Training Week

    Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW 213.2 lb (-0.2 lb over last Wednesday)
    Sleep 1:14am-10:00am
    Time in Bed/Time Asleep 8h46m / 8h9m
    Times Restless/Times Awake 8x / 10x
    Before Bed Self-Med Nothing

    Day's Macros: 265/260 C, 70/69 F, 250/250 P, 49/45 Fib

    Feelz

    Aches and Pains: 6/10
    DOMS: 5/10
    Lower Body Fatigue: 5/10
    Upper Back/Torso Fatigue: 6/10
    Arm/Chest Fatigue: 9/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental

    General Notes:


    High Bar Squat

    Rx: x6@6, x6@7, x6@8
    185x6@5
    225x6@6
    250x6@7
    275x6@8.5
    225x6@7
    Notes: I wish putting a bar on my back didn't always feel so horrible.


    TnG Bench

    Rx: x6@7, x6@8, x6@9
    185x6@7
    205x6@8
    Notes: I was really feeling my right arm biceps/pec/shoulder intersection injury. The left shoulder problem wasn't bad. But the right side is obviously a muscle injury. I think I'm going to have to do a bunch of very light weight volume next week. I seem to be preventing this thing from healing by trying to bench normal.

  4. #974
    Join Date
    May 2014
    Posts
    2,334

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    starting strength coach development program
    Thursday, May 24, 2018

    Day 4 - Supp DL, Supp Bench

    Training Week

    Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

    Facts

    Morning BW 212.0 lb (-0.8 lb over last Thursday)
    Sleep 1:27am-10:15am
    Time in Bed/Time Asleep 8h48m/7h59m
    Times Restless/Times Awake 17x / 3x
    Before Bed Self-Med Nothing

    Day's Macros: 265/260 C, 70/69 F, 250/250 P, 49/45 Fib

    Feelz

    Aches and Pains: 6/10
    DOMS: 5/10
    Lower Body Fatigue: 7/10
    Upper Back/Torso Fatigue: 7/10
    Arm/Chest Fatigue: 7/10
    Motivation: 5/10
    Stress: 5/10

    Training

    Theme: Developmental


    Sumo Deadlifts

    Rx: x6@6, x6@7, x6@8, x6x3@6
    315x6@6
    345x6@7
    365x6@7.5
    315x6@6
    315x6@6
    Notes: Got nasty ab cramp on the second 315 set and decided to finish there.


    2ct Paused Bench

    Rx: Sets of 6 slowly going up from 135, based on feel
    135x6
    145x6
    155x6
    165x6
    175x6
    Notes: I certainly could have gone heavier, but I want to try taking it easy to see if the right bicep/shoulder/pec thing will respond.

    I so look forward to the day when these benching injuries are gone.


    DB Curls

    Rx: x10@6, x10@7, x10x3@8s
    25x10@6
    30x10@7
    35x10@8
    40x10@9
    35x10@8
    Notes: No Comments.

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