Dan's log

[elVarouza]

You are kicking some major arse, keep up the strong work!

Thanks! Hopefully this streak of staying healthy continues *knock on wood*.

09/23/17 Saturday

Deadlift:

135x10x3

Reverse bands:

225x5
315x2
405x2
495x1
545x5x3

Felt tougher today than it has in the past. My legs have been really sore from squats. Felt like my hamstrings were on the verge of cramping. Need to eat more.

GHR: BWx10, red+green band x10x3 (need to add more next time)
Hammer grip chins: BWx10x3
Wide grip lat pulldown: 120x12x3

Elbow was finally feeling decent enough to do chinups again.

[elVarouza]

09/25/17 Monday

Bench:

45x15x3
135x10x2
185x4
235x3

Shirt:

315x5
365x3
405x2 (1-board)
435x0 (1-board)
455x2 (5-board)

435 got out of groove, nothing to be done there. Was going to go up and do some lockout workout but 1) my right pec wasn't feeling great and 2) everyone at the gym was leaving and I would've had nobody to hold boards so...
I need to change up my equipped bench training. My raw bench is moving but my equipped is going nowhere. I need to get more sets and reps in instead of working up to singles. I might need a new shirt for it since my current one is really small and hard to use. Most of all I need actual training partners. It's not like I'm the president of a powerlifting club or something...

Chest press machine: 45x8, 80x8x3 (went lighter cause of pec)
Rear delt machine: 120x10, 180x10x3
Lateral raise machine: 6x10, 11x10x3
Hammer curls: 35x12x3

[elVarouza]

10/01/17 Sunday

Deadlift:

135x10x3
225x5
315x2

Suit:

405x1
405x1
495x1
545x1
565x3
495x5x2

First 405 was no belt, straps up to set the suit. Second was with belt, straps down for an extra warmup. 495, 545, 565 were straps up. Backoff sets at 495 were straps down. On the 565 I got a little off balance forward the first two reps but the third was much better. Probably could've hit it for 5.

GHR: BWx10, red+green band x10x3
Wide grip pulldowns: 120x12x5

Doing 5 sets of pulldowns makes up for not doing actual chinups, right? ...right?

Right hip was actually feeling good for once and deadlifts felt way better. It'll probably feel agitated after this workout but meh.

[elVarouza]

10/03/17 Tuesday

Bench:

45x15x3
135x10x2
185x4
235x2
275x1

Right pec/shoulder didn't feel good so shut it down there. Was thinking of taking a deload week anyway. Wouldn't have been able to do work sets so figured I'd rest it instead of doing a light day or something.

Triceps ez bar pushdowns: 140x10, 200x10x3
Face pulls: 110x12x3 or maybe 5
Hammer curls: 40x10x3

[elVarouza]

10/04/17 Wednesday

Squat:

45x10x2
135x10
225x5
315x2
405x1

Suit:

495x3 (straps down)
585x2 (up)
635x1

635 should've been way easier but it was a grinder. Suit has gotten way too loose around the hips. Need to either tighten it up or get a new suit. Have had the same one for 2 years. I squatted 639 at a meet last December way easier than this rep and my raw squat has gone up like 40lbs since then so...
Vid: Instagram

Abductor/adductor machine: 110x10x3
Ab wheel: BWx12x3
Cable pull thrus: 140x10, 180x3, 200x10x3
Leg extensions: 130x12x3

[elVarouza]

10/06/17 Friday

Standing press: 45x10x3
Seated DB press: 45x10, 60x10x3
Overhead cable triceps extensions: 110x10, 140x10, 110x10x3
Cable hammer curls: 70x10, 100x12x3

Pretty short workout today.

[elVarouza]

10/08/17 Sunday

Deadlift:

135x10x3

Reverse bands:

225x5
315x2
405x2
495x1
535x6x3

Took it a little lighter with the bands today cause my back was still feeling it from the squats. Bands definitely give a little less than 135 at the bottom. The bar isn't hovering with one plate. I thought about raising the pins one (on 22 now) but then it wouldn't release at the knee. If I really want a straight release at the knee and 135 or more at the bottom I might need to double up my medium bands. The force curve is kind of interesting. The suit definitely gives way more right off the floor but releases entirely maybe 4" up. The bands give less off the floor but don't release until a foot or more. Anyway...

GHR: BWx10, red + green band x10x2, red + green + orange band x10
Hammer chins: BWx8x3
Wide grip pulldowns: 120x12x3

Took about 2 mins between chin sets and a minute and a half between pulldowns. Trying to speed it up a little, especially chins, which I usually end up taking forever to get done.

[elVarouza]

10/09/17 Monday

Bench:

45x15x3
135x10x2
185x4
235x3

Shirt:

315x3
365x1
375x1 (almost touched. Like 1/4 inch)
385x1 (touched)
385x3 (2-board)
395x1 (2-board)

Right pec was still giving me issues so cut the volume short. Was hoping to do 3x3 to the 2-board but I could feel the pec even on the raw warmups. The 385x1 to the chest agitated it. I don't really know what to do about it other than rest it more. Annoying. Oh well, fuck bench anyway.

Triceps machine: 130x10, 190x5, 220x10x3
Rear delt machine: 120x10, 180x10x3

[elVarouza]

10/12/17 Thursday

Going with a lighter squat day today to give the low back more time to rest.

Squat:

45x10x2
135x10
225x5
315x2
385x1
425x6x3

A friend watched the 3rd set and said they were all half an inch to an inch high. Not surprised since I was being conservative with the back and cause my depth is always crazy after coming back from an equipped week.

Leg extensions: 130x12x5
Cable pull thrus: 150x10, 200x10x3
Ab wheel: BWx12x2 w/ 1 second pause

Didn't feel like putting plates on my back for ab wheel so counted "one thousand one" each time. Was going to do 3 sets but got an insanely painful ab cramp after the 2nd set when I went to pick something up out of my bag. Called it there.
Back isn't 100% but is feeling pretty okay. I've been doing a lot more sitting than usual this week, which it isn't happy with.

[elVarouza]

10/13/17 Friday

Standing OHP: 45x10x3, 95x8, 135x10x3
Triceps ez bar pushdowns: 140x10, 180x10x3
Face pulls: 140x10x5
DB hammer curls: 35xtons

Didn't feel like walking over to the DB rack so did barbell OHP instead. At the end me and a friend did a curl-off and did bunches of 5 reps trading off immediately for about 8 minutes straight.