Dan's log

[elVarouza]

08/19/15 Wednesday

DL (kgs):

60x10, 60x7
100x5
140x2
180x1
200x1
185x8x2

8 reps sucks. I was incredibly winded after each set. I pulled the 2nd rep of 140, and 180x1 and 200x1 with hook grip, testing out my left thumb (the one that was fractured). It felt great, no weird feelings whatsoever. Even still, I'll ease back into the hook grip to let the tendons or w/e adapt.

Seated press: 45x10x2, 95x10, 135x8, 140x8, 145x8
135 was the hardest set cause I was still gassed from DLs.

Ab wheel: BWx10x3
I need to start adding weight soon.

[elVarouza]

08/20/15 Thursday

Bench: 40x20x2, 135x20x3
Wide grip.

Machine curls: 70x5, 90x5, 110x12/12/7
Stopped caring halfway through the 3rd set. This is why I never do curls consistently.

08/22/15 Saturday

Squat:

45x10x2
135x10
225x5
315x2
365x1
405x5
Pretty smooth reps, no problem there. Hip felt a little better today but it still hurts a lot during my warmups.

Seated press: 45x10x2, 95x5, 135x2, 160x5x3

[elVarouza]

08/24/15 Monday

Squat:

45x10x2
135x10
225x5
315x2

Squat was feeling shitty, and I just squatted two days ago, so I called it off here and decided to DL instead.

DL (lbs):

135x10
225x5
315x2
405x1
455x1
465x5

Pretty smooth set. Because I wasn't planning to DL I had to borrow a belt and had no slippers so I lifted in my socks. I also didn't have my straps so I pulled the set with hook grip. I guess that's working pretty well again, lol.

Bench: 45x20x2, 135x20x3 (wide grip)
Tire flips: 15x4
Triceps machine: 205x10x3

[elVarouza]

08/26/15 Wednesday

Seated press: 45x10x2, 95x10, 135x10x3
Ab wheel: BWx5, +20x10x2, +20x4
My right lat or something around there felt pulled after the 4th rep so I stopped.

08/27/15 Thursday

Bench: 45x20x2, 135x20x3
Squat: 45x10x2, 135x10, 225x5, 315x5
Light day.

08/29/15 Saturday

Decline curls: 30x5, 40x10x3
Also tested out my lat pull or whatever on the lat pulldown machine. It felt pretty good so I'm not going to worry about doing anything special for rehab.

08/31/15 Monday

Squat:

45x10x2
135x10
225x5
315x2
385x5x3

3rd set of 5: https://youtu.be/nwsK3rTZzR8

Bench: 45x20x2, 135x20x2
Triceps machine: 115x10x2, 130x10
Took it light on the triceps machine bc it stretches the lats a lot.

[elVarouza]

09/03/15 Thursday

DL (kgs):

60x5x3
100x5
140x2
180x1ish (DOH no hook grip slipped near lockout)
200x1
220x1
185x9x2
Anything over 5 reps sucks. Actually, anything over 1 rep sucks.

Bench: 45x20x2, 135x20x3

[elVarouza]

09/05/15 Saturday

Squat:

45x10x2
135x10
225x5
315x2
365x2
405x1
425x5

First three reps I was way off balance forward and probably a little high. Last two felt good. Definitely have room to spare here.
Some contributing factors to the off balance: the racks at the rec center are higher and narrower than the ones I'm used to at rmlc, so I have to take a narrower grip, which throws me off. Also the height screws with my bar position and walkout. Further, my belt is loose right now and my back was fatigued.
That sounds like a huge list of excuses but it's more a list of things I need to keep in mind when I squat at the rec center in the future. Also I need to get my weight moving again. I'm about 220-221 right now.

Seated press: 45x10x3, 95x8, 135x3, 140x8, 145x8, 150x8
The ramping sets work pretty well after squats since my shoulders take awhile to loosen up.

[elVarouza]

09/07/15 Monday

Squat: 45x10x2, 135x8
Hip felt like shit, called it.

Bench: 45x20x2, 135x10, 185x10, 225x5x3
Really easy reps, just had to do something besides 135 all the time.

Triceps machine: 190x10x3

Played around with knee wraps some people had at the gym. First tried the Inzer grippers. Holy fuck those hurt so bad. Circulation got cut off in my leg after like 3 revolutions out of 7-8 total. Tried the Titan sig golds and those felt 10x better but they're so stiff I could only get 6 revolutions out of them. Apparently people can get 8-9 so I need to work on that. Pretty interesting stuff though.

09/08/15 Tuesday

DL (kgs):

60x8, 60x5
100x5
140x2
180x1
200x1
215x5
Not too bad, can definitely push that for awhile, I suspect at least to 225kg before it gets really tough. My PR is 230x5 (507lbsx5).

Concentration curls: 40x10x3
Ab wheel: BWx10x3
Was really careful on the ab wheel about staying tight and not rolling all the way out.

[Vince Cifani]

It looks like you're coming back. Nice work.

[elVarouza]

Thanks Vince. It does feel like I'm getting back on track.

09/10/15 Thursday

Bench: 45x20x2, 135x20x3
No deep tissue massage next week, so I don't anticipate having to do this for another two weeks at least.

Squat:

45x10x2
135x10
225x3/1/1
315x1
325x8x3

I had to play around with 225 for awhile because my neck is still tight from the shitty rack I had to use last Saturday. It seemed to warm up a little bit after 3 plates but I bet it'll still feel like crap for awhile. Anyway, these reps all felt laughably easy. I was surprisingly less winded than expected.

[elVarouza]

09/12/15 Saturday

Seated press:

45x10x3
95x10
135x3
155x1
165x5x3

That's pretty darn close to my PR, which I think is 170x5x3 at the max. If only I had a log I could look back at...and wasn't too lazy to look it up.

Decline curls: 35x5, 45x10x3
Face pulls

09/14/15 Monday

Squat:

45x10x2
135x10
225x5
315x2
365x1
405x5x3

Pretty good reps. Definitely have a lot more in the tank here. Depth was good according to an IPF judge. Hip felt good but my neck/trap is still tight. I probably won't be squatting again until Saturday though.

Bench:

45x20x2
135x10x2
185x5
235x5x3

Easy but worried about my pec as always.

Triceps machine: 145x10, 205x10x3