Dan's log

[Meshuggah]

Those judges need a trip to the optometrist, that squat was good.

[elVarouza]

Intentionally took Tues and Thurs off to get some rest. Everything has felt like crap since the meet, decided I should take some time to recover even though it's so close to the next meet.

12/28/13 Saturday.

Bench (normal grip):

45x10
135x5
185x3
235x2
275x1
285x5x3

Bench is getting back on track. Work sets were TnG, most of the warmups were paused.

Standing db hammer curl: 40x10x3
Seated cable row: 168x10x3

[elVarouza]

12/29/13 Sunday.

Squat:

45x5x2
135x5
225x3
315x2
365x1 (belt)
405x1
435x1
455x0
455x1
315x5x2

Squats felt better than they have since the meet but still felt like crap. My technique is limiting me right now. I keep getting forward and/or loose at the bottom and it's killing me. I'm also going about an inch deeper than I usually do so I don't get called for depth at meets. I missed 455 the first time because I got loose. I tried it again and got it but it was tough and felt like crap. If my form was dialed in I could get at least 3 at 455. I backed off to 315 after for some technique work.

SSB squat (I think the bar is 55lbs):

55x5
145x5
235x5 (belt)
285x2 (got way forward on these, backed off)
255x5
265x5

Dang these are tough. My legs already feel like jelly, gonna suck tomorrow.

Ab wheel:

BWx10x3

[elVarouza]

Gym closed early on Tuesday and I didn't know. Gym was closed all day yesterday so I essentially missed Tuesday's workout. It was upper body accessory day (closed grip inclines, etc.) so probably not a big loss. Annoying though.

01/02/14 Thursday.

Deadlift (in kgs):

70x4
110x4
150x2
190x1 (hook grip)
210x1 (belt)
230x1
240x2 @ 9.5 RPE

Tied my PR, pretty happy with that since everything has been feeling shitty recently. 2nd rep was pretty tough but I knew I had it the whole time, hence 9.5 RPE. I like to reserve the 10 RPE for when I don't know if I'll be able to do the rep.

GHR: BWx5, red band x10x3 (gym's second red band is missing)
Ab wheel: BWx10x3
Standing db hammer curl: 40x10x3 (1 min rest)

[elVarouza]

01/04/14 Saturday.

Bench (paused up till 3+):

45x10x2
135x5
185x3
235x2
275x1 (surprisingly slow)
300x1 (now doing TnG)
315x2
300x3

Probably my last day doing TnG before the meet unless I want to feel some heavier weight.

Close-grip incline (press grip):

45x5
135x5
185x5
225x4

Pretty beat from normal bench, will save hitting this hard for Tuesday. Narrowed my grip even more to my press grip.

Standing db hammer curl: 40x10, 45x10x2

[elVarouza]

01/05/14 Sunday.

BW = 226.5lbs on calibrated scale. Moving in the right direction.

Squat:

45x5x2
135x5
225x3
315x2
365x1 (belt)
365x3
405x3
435x3 @10 RPE

Form is still shit but it's getting there.

SSB squat:

55x5
155x5
245x5 (belt)
265x5
275x5

Ab wheel:

BWx10x3

[Bryan Dobson]

It's hard to eat when sick.. The weight will come back swiftly.

[elVarouza]

Yeah I'm confident it will. I'm starting to work with Jordan on nutrition, planning to gain weight until the Feb. 1 meet, maybe hitting 230lbs. After the meet I'd like to drop some fat for maybe a couple months then try to strictly gain lean body mass until nationals. I have a nice spare tire I'd like to get rid of and I'd like to eventually fill out the 105kg/231lbs class.

[elVarouza]

12/07/14 Tuesday.

Got about 3 hours of sleep last night and since the normal gym is closed I had to go to a different one without much of the equipment I'm used to. Due to this I did only the major lift today and got out.

Close-grip incline bench:

45x10x2
135x5
185x5
205x4
195x5x2

The incline bench I was using was more vertical than the one at my usual gym, which made these much harder. Two days from now is deadlift day, looking forward to it!

[elVarouza]

12/10/14 Friday.

I was awake for about 38 hours between Wednesday morning and Thursday night (insomnia), and as expected my workout, which should have been Thursday anyway, was shit. On the bright side the rec center got a ton of new platform, racks, and even a bunch of Eleiko competition bumpers.

Deadlift (in kgs):

60x4
110x3
150x2
190x1 (hook)
210x1 (belt)
225x3
235x1

I wanted 5 at 225 but it just wasn't happening. New platform was slightly tilted and I kept pushing the bar away from my shins. Probably could've gotten 4 if not for that.

Deficit deadlift (about 2"):

60x5
100x3
140x1
180x1
210x1 (mixed grip)

Gym closed earlier than I expected so had to cut it there. Shitty day anyway. Gonna see a doctor on Monday, hopefully get this insomnia crap figured out.