Dan's log

[Bryan Dobson]

Just subscribing

[elVarouza]

Cool, thanks for checking in.

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Had to miss a day because the gym was closed the last two days due to the flooding around here.

09/14/13 Saturday

Pretty awful day today. Nothing felt right.

Press:

45x5/5
95x5
135x3
165x1 (wraps)
185x1
135x10

Trying something new. Everything was beltless.

Deadlift (in kgs):

70x4
110x3
150x2
190x1 (I usually don't belt up here but did today cause warmups felt like shit. Also used hook grip)
220x3

Was going for 5 but only got 3 tough ones. Pretty terrible, I got 235x3 two weeks ago and 220x3 months ago. However, today was definitely an off day. I know I can destroy 220x5 on a normal day.

Ab wheel:

BWx5
BWx10

Also felt like crap, stopped here.

LTE:

I think EZ-bars weigh 25lbs, right?

25x10
75x10

Just trying these out.

Oh well, bad days happen and this week was goofy from the flooding. Will crush it next week.

[elVarouza]

09/17/13 Tuesday.

Squat:

45x5/5
135x5
225x3
315x2
375x1 (belt)
420x1
455x2 (PR)

Came forward at the bottom of the 2nd rep and the bar fell down my back about an inch. I was really, really surprised I was able to come up with it. My elbows are gonna be killing me after having to keep that bar on my back. Coming forward at the bottom is how I fucked up my right hip a few years ago, I'd be really pissed if my hips started hurting again. My left glute is already really sore. I suspect it'll be fine though, I'll just make sure to really stretch everything out before doing front squats on Thursday.

Paused bench (started pausing at 235lbs):

45x10
135x5
185x3
235x2
275x2
295x1
315x1 (PR)

About damn time I hit 315 with a pause. My chest has been feeling fairly fatigued recently, I might need to deload on bench soon.

GHR:

BWx10/10/10

Standing hammer curl:

35x10
40x10/10

[elVarouza]

09/19/13 Thursday.

Front squat:

45x5
135x5
225x3 (belt)
275x5
225x5

I need to remember to grip the bar on the inside of the 2nd ring. Going too wide hurts my hands and shoulders. 275x5 was tougher than expected so I dropped back to 225x5 for the second set. Hopefully these won't make my mid-back feel weird tomorrow like last time.

Seated cable row:

168x10
204x10/10/10

Standing hammer curl:

30x10
35x10/10

Didn't press today cause my elbow would've gotten really agitated from that second rep of the 455 squat from Tuesday.

[Billy Mixon]

Solid front squatting. Do you have a goal in mind that you want to reach on them?

[elVarouza]

Thanks. I'm training them mainly as assistance for deadlifts (quads, weak off the floor) and abs/upper back. I'd like to hit 405lbs for a single, that'd be sweet. I'll probably need a low to mid-500s back squat to hit that for front squats.

[elVarouza]

09/21/13 Saturday

Press:

45x5/5
95x5
135x3
165x1
185x1
185x2 (belt, wraps, both deadstopped)

I'm basically fucking around on press now to prevent boredom.

Deficit deadlift (1", in kgs):

70x5
110x4 (straps)
150x5 (mixed grip, no straps)
190x5 (belt)

I hate these but they're good for me. I tried using straps because the hook grip keeps making my right thumbnail bleed but couldn't get my back in a good position being anchored to the bar. Went mixed instead which feels weird but not as weird as straps. Only set my lower back for the work sets and let my upper back round. Pretty tough.

Ab wheel:

BWx10

[elVarouza]

09/23/13 Monday.

Trying out splitting up my Tuesday into two days, putting bench or press on Monday and squats on Tuesday.

Bench:

45x10
135x5
185x3
235x2

Bench to foam roller:

275x2
315x2
345x3
365x3
385x0

I want to work my sticking point. The foam roller is the only thing we had handy. It's 6" around which makes my ROM pretty short. A standard 2-board would work better cause my sticking point is pretty low but I need to get my hands on some wood first. After I got 365x3 I was planning to go 385x1 and 405x1 but the 385 didn't move an inch haha. I paused all of the reps to the foam roller.

Standing hammer curl:

35x10
40x10
45x10

Yep, bench and curls today! Squats and GHR tomorrow.

[elVarouza]

09/24/13 Tuesday

Slept poorly last night and felt like crap today. Hips were really tight. I think I'll front squat every other week instead of every week.

Squat:

45x5/5
135x5
225x4
315x2
385x1 (belt)
430x1
465x1 (PR) @10 RPE
375x5

Pretty tough. I should really do some conditioning so I'm not completely gassed after squats.

GHR:

BWx10/10/10

[elVarouza]

06/26/13 Thursday

I've been feeling pretty sick since Wednesday evening so I took it easy today.

Press:

45x5/5
95x5
135x10
145x7
155x5 (belt)

Standing hammer curl:

30x10
35x10/10

Seated cable row:

168x10/10/10