Dan's log

[elVarouza]

09/06/17 Wednesday

Squat:

45x10x2
135x10
225x5
315x2
385x1
435x1
460x6x3

Welp that's the hardest day of the whole training cycle. I was pretty afraid of this day especially after how crappy last week's 485x4x3 went but it was okay. I was so anxious all day leading up to it. Depth was parallel or at least close. Acceptable. My elbows are going to be killing me for the next week but meh that's the hardest squat day for awhile. I focused on taking a slightly wider stance and making sure it was symmetric. It seemed to help. Oh it also took an hour 45 mins to do that lol.

Ab wheel: BWx10, +25lbs x10x3
Cable pull thru: 140x10, 200x10x3
Leg extension: 120x12x5
Hip circle: 10x3, step outs x6 (just trying them out)

[elVarouza]

09/09/17 Saturday

Didn't go yesterday to do upper body stuff because my elbows were on fire. Wouldn't have been able to do anything useful.

Deadlift:

135x10x3
225x5
315x2

Suit, straps down:

405x1
405x2
495x6x3

Scraped my knee with the bar on the first set and it messed up the rest of my sets since I was hesitant to keep the bar close. Aside from that not all that hard. Feels like the suit is a little looser in the hips now. I'll take it in if I have to.

GHR: BWx10, red + green band x10x3
Hip circle: 10x3
Row machine: 225x10, 315x10x3
Wide grip pulldowns: 120x12x3

[elVarouza]

09/11/17 Monday

Bench:

45x15x3
135x10x2
185x4
235x2

Shirt:

315x5
365x2
385x1
405x1x3

Tried to touch with 385 but didn't. Maybe half board. The 405 reps: First didn't touch, was maybe 1 board. Butt came off. Second barely touched and somehow smoked it. Butt stayed down and everything. Probably the best rep I've ever done in the shirt lol. Third touched better but lost tightness and had to grind it out with my butt up. Good session though. Need more practice touching. Also need to remember to keep tension on the bar when the shirt releases. Bar flies off my chest then I forget to keep pressing and it stalls.

Football bar bench: 44x10, 134x8, 184x8x3
DB curls: 35x12x3

Was at a different gym with no rear delt machine so didn't do that. Also no triceps machine. But football bar was neat.

[elVarouza]

Apparently you can't edit anymore? Wanted to add for my own reference that I wore my longer wrist wraps today. Felt like they helped a lot with wrist stability.

[elVarouza]

09/13/17 Wednesday

Squat:

45x10x2
135x10
225x5
315x2
405x1

Suit:

495x3 (straps down)
585x3
605x3

Didn't feel super easy but whatever. Could've done more but my elbows were hurting so bad my left arm was almost numb. It made squats harder since it was so distracting. I think next week I'll have to high bar squat or go down and use a safety squat bar or something and let my elbows heal. I think under normal circumstances I can hit a triple with 635. Vid of 605: Instagram

That's it. Might finish the accessories tomorrow. Had to run out and go to a funding meeting for the club.

[elVarouza]

09/15/17 Friday

Speed bench:

45x15x3
135x10
135x3 (doubled red minis)
155x3x8

Cable hammer curls: 50x15x3

Elbows were absolutely on fire. Couldn't bench at all. These were supposed to be 'speed reps' but were really slow because my elbows were on fire. Called it early.

[elVarouza]

09/19/17 Tuesday

Bench:

45x15x3
135x10x2
185x4
225x3
250x8x3

Curls: 30x10x3
Triceps cable pushdowns: 100x10, 150x10x2

Did a lot of shoulder stretches over the weekend. Elbows were feeling much better.

[elVarouza]

09/20/17 Wednesday

Squat:

45x10x2
135x10
225x5
315x2
405x1
435x1
460x5x3

Ab wheel: BWx10, +45lbs x10x3
Leg extensions: 130x12x3

Was going to do high bar squats but I hate high bar so I warmed up low bar to see how bad my elbows were. They felt okay so I went ahead with the semi-planned workout. Was debating getting in the suit but will save it for another time. Might deload next week. Elbows didn't feel great but they felt way better than last week. I need to continue the shoulder stretches.

[elVarouza]

09/22/17 Friday

Speed bench:

45x15x3
135x10
Doubled red minis:
135x3
155x3x8

Elbow was bad but not nearly as bad as last week. Think I did 8 sets but might've miscounted and done 7. It's hard to make these reps too speedy because of the elbow but meh. One day I'll do this with normal elbows.

Face pulls: 100x12x5
Cable hammer curls: 70x15x5
Triceps ez bar pushdowns: 140x5, 180x10x5

[Meshuggah]

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