65DSL's Training Log

[65DSL]

Thurs Macros:
71f, 316c, 243p

Fri Macros:
68f, 325c, 240p

Sat Macros:
73f, 317c, 237p

Sun 8-6-17 PM

8 Weeks Out

W6D1

BW- 225

Squat w belt & wwraps
367.5x1 @ 7
380x1 @ 8
355x4 @ 9
330x4 @ 7
330x4 @ 7
330x4 @ 7
330x4 @ 7.5
330x4 @ 8
330x4 @ 7.5
Ramped up to 4mins rest
E1RM: 413, +3

RDL wo belt
235x9 @ 7
245x9 @ 8, PR
245x9 @ 8.5
245x9 @ 8.5
3mins rest
E1RM: 345, +7

Shoulder dislocates and stretches

Felt very blah today, squats felt meh. Stayed out late with friends listening to live music and indulging in adult beverages- I am sure that had something to do with it. Plan to get back to my old rep ranges and rep progression. Worked today, squat E1RM ticked up. Tweaked a muscle in my right hip low back on RDLs, hopefully a couple of days off and it will heal up. Just was not feeling the abs and h curls....

[65DSL]

Sun Macros:
80f, 317c, 236p

Mon 8-7-17 PM

W6D2

BW- 224.6

Paused Bench w belt & wwraps
264x1 @ 7
274x1 @ Easy 8
256x4 @ 9, +6lb PR
238x4 @ 7
238x4 @ 6.5
238x4 @ 7
238x4 @ 7
238x4 @ 7
238x4 @ 8
Ramped up to 3mins rest
E1RM: 299, +3, PR
Great bench session, top single felt real smooth. Top set of 4 felt awesome- bench is moving up nicely.

Press w belt & wwraps
137x4 @ 7
142x4 @ 7.5, PR
142x4 @ 8
142x4 @ 8
142x4 @ 8.5
142x4 @ 8.5
Ramped up to 2.5mins rest
E1RM: 173, +6, PR
Surprising jump here, top PR single is 150 so I may be repping it before the end of this block.

Lever Row wo belt
92.5x18 (x9 each hand) @ 7
97.5x18 @ 8, PR
97.5x18 @ 8
97.5x18 @ 8.5
Ramped up to 2mins rest
E1RM: 137, +5, PR

Seated Wide Grip Lat Pulldowns
135x20,17,14
1 min rest

[65DSL]

Mon Macros:
92f, 308c, 240p

Tues Macros:
72f, 314c, 242p

Tues 8-8-17 PM

BW- 225.2

Cardio
30mins on treadmill

Wed 8-9-17 PM

W6D3

BW- 224.4

Front Sq wo belt
180x4 @ 7
187.5x4 @ 7.5, + Belt, PR
187.5x4 @ 7.5
187.5x4 @ 8
187.5x4 @ 8.5
187.5x4 @ Hard 8
Ramped up to 2.5mins rest
E1RM: 229, +10, PR
Felt like I needed to add the belt, made a difference.

4" Block Pull w belt
400x5 @ 7
415x5 @ 8, PR
415x5 @ 8
415x5 @ Hard 8
Ramped up to 3.5mins rest
E1RM: 512, +6, PR
Starting feeling the pulled muscle a bit on the fronties, wups on these felt terrible. Got slightly better when I added the belt on warmup. Cautiously pulled 400x5 felt ok, some pain but better. Had planned 415x5x4 but started to feel the SI flaring up a bit on the 2nd set so after the 3rd I pulled the plug. Could still feel the tweaked muscle but more SI pain. Still got in some decent volume, time for ice for the SI and heat for the muscle!

Hammer Curls
31x22,16
30 secs rest

Hanging Knee Raises
x18,16,15
30 secs rest

Shoulder Dislocates
x10

Stretches & Brief Foam Rolling on back

[65DSL]

Wed Macros:
81f, 317c, 232p

Thurs 8-10-17 PM

W6D4

BW-224.4

TNG Bench wo belt
240x4 @ 7
248x4 @ 8
248x4 @ 8
248x4 @ 8.5
248x4 @ 8.5
248x4 @ 8.5
E1RM: 296, +3
Ramped up to 2.5 mins rest

Red Slingshot TNG Bench wo belt
Straight from TNG, 3 mins rest 1 wup x1 for CNS
294x3 @ 7.5
303x3 @ 8.5, PR
303x3 @ 9
E1RM: 344, PR
Ramped up to 3 mins rest
Overshot a bit but I wanted to rep 300+. First time breaking the 300lb barrier for reps. Last set was tough, good confidence booster to know I have 300+ on the unrack(no hand off) and lock out.

LTE wo belt
80x12
85x12
90x11 @ 9
1 min rest

EZ Bar Curls w belt
90x10
90x9
90x8 @ 10
1 min rest

Rear Delt Fly
15x14
15x13
15x11
30 secs rest

Red Mini Band Pull Aparts
x15

Weekly Tonnage:
Squat- 14,557.5lbs
Bench- 15,894lbs
DL- 16,955lbs

One week closer to the meet, on to the next one.

[65DSL]

Thurs Macros:
69f, 326c, 233p

Fri Macros:
75f, 314c, 248p

Sat Macros:
75f, 297c, 246p

Sun 8-13-17 PM

7 Weeks Out

W7D1

BW- 225.4

Squat w belt & wwraps
370x1 @ 7
382.5x1 @ 8
397.5x1 @ 9
370x3 @ 9, PR Tie
345x3 @ Hard 7
345x3 @ 7.5
345x1 @ 10, not sure what happened here?
Ramped up to 4mins rest
E1RM: 415, +2
Grinding my way back up, squats felt decent today. Not sure what happened on the last set, about the time I realized the weight had stopped it started going down. Like my body shutdown- maybe CNS, maybe fatigue. Not really sure.

Squat with chains, belt, and wrist wraps
5 mins rest after squatting with no warmup
225 + 75x4, gun shy too easy
245 + 75x4 @ around 6, still easy
265 + 75x4 @ 7.5
285 + 75x4 @ 9
Ramped up to 3.5mins rest
Had 360 on my back for 4, miss earlier was 345. I know the chains mostly unload on the bottom but I missed 1/2 up. The way I set my chains I am at 90% or so at that point. So atleast 330-340 at the same point I missed after 1 rep earlier. Makes we really think it was a fatigue/ cns issue. Technique felt good too, has happened before I still have not found an explanation!

RDL wo belt
255x7 @ 7
265x7 @ 8, PR
265x7 @ 8
265x7 @ 8
265x7 @ 8.5
Ramped up to 3.5mins rest
E1RM: 350, +5

AB Wheel
x26

Shoulder dislocates and stretches

[65DSL]

Sun Macros:
72f, 300c, 245p
Last week cut about 30g of carbs, this week cutting another 20g. Upped the protein and cut the fats just a bit, down about 150-200 calories. Waiting for the needle to move...

Mon 8-14-17 PM

W7D2

BW- 225.4

Paused Bench w belt & wwraps
269x1 @ Hard 7
278x1 @ Hard 8
288x1 @ Hard 9, +8lb PR
269x3 @ 9.5, +6lb PR
250x3 @ 8.5
245x3 @ 8
245x3 @ 9
Ramped up to 3.5mins rest
E1RM: 298, -1
Pushed it a bit today, overshot a tad, Still more progress!

Press w belt & wwraps
128x7 @ 7
133x7 @ 8, PR
133x7 @ 8.5
133x7 @ 9
Ramped up to 2.5mins rest
E1RM: 175, +2, PR

Pendlay Row w belt
187.5x7 @ 6.5
195x7 @ 7.5
200x7 @ 8, PR
200x7 @ 8
Ramped up to 2.5mins rest
E1RM: 264, PR
First time using a belt, my back said hello during warmups which is why I have been doing Lever Rows. Threw the belt on and muy bueno- no back pain, good to roll. Also, felt like it really added some power. My 5RM was 195 so +5lbs and 2 reps- sweet.

Seated Wide Grip Lat Pulldowns
135x22,18,14
1 min rest
Lats were pumped up today.

[65DSL]

Mon Macros:
72f, 308c, 248p

Tues Macros:
70f, 300c, 249p

Tues 8-15-17 PM

BW- 224.8

Cardio
45mins on treadmill

Wed 8-16-17 PM

W7D3

BW- 222.8, going down, about 4 more lbs to go!

Front Sq w belt
170x7 @ 6.5
177.5x7 @ Easy 8
177.5x7 @ 8
177.5x7 @ 8.5
Ramped up to 2.5mins rest
E1RM: 237, +8, PR

DL w belt & wwraps
Wups
135x5
235x3
315x1, + Belt
375x1
420x1, + wwraps
Work
460x1 @ 7
475x1 @ 8
495x5 @ 9, +5lb PR
460x3 @ 9.5, grip @ 11ish, +7.5lb PR
430x2 @ 6ish, supposed to be x3, back said hello
Ramped up to 5.5mins rest
E1RM: 517, +5, PR
Great day pulling, man I love pulling heavy, nothing like that feel. On 460x3 thought I had missed it, my grip gave out but upon reviewing the video I just locked it out mere moments before the grip went and I had to set her down fast. Felt my back on rep 2 of the back off set as I sat the bar down so I shut her down. Also, tweaked the right hammy on the 495 pull, do not think it is serious but something to pay attention to.


Hanging Knee Raises
x30

Shoulder Dislocates
x10

Stretches & Brief Foam Rolling on back

[65DSL]

Wed Macros:
67f, 297c, 250p

Thurs 8-17-17 PM

W7D4

BW-223.4

TNG Bench w belt & wwraps
250x3 @ 7
258x3 @ 8
267x3 @ 9
250x3 @ 7
250x3 @ 7.5
250x3 @ 7.5
E1RM: 298, +2
Ramped up to 3.5 mins rest, then 3mins for bo sets

Red Slingshot TNG Bench w belt & wwraps
Straight from TNG 4 mins rest
280x4 @ 7
290x4 @ 8.5
300x4 @ 10
280x4 @ 8.5
E1RM: 335, -11
Ramped up to 3.5 mins rest
Fatigue built up quick today....

LTE wo belt
85x12
90x11
95x8 @ 9.5
1.5 mins rest

EZ Bar Curls w belt
90x10
90x10
90x9 @ 9
1.5 mins rest

Rear Delt Fly
15x15
15x15
15x13
1 min rest

Weekly Tonnage:
Squat- 13,672.5lbs
Bench- 16,726lbs
DL- 12,875lbs

[65DSL]

Thurs Macros:
67f, 301c, 250p

Fri Macros:
69f, 299c, 248p

Sat Macros:
73f, 288c, 250p

Sun Macros:
72f, 284c, 239p

Sun 8-20-17 PM

Tried to squat, went through warmups and had a sharp pain at the base of the spine, SI was grouchy, and just generally was not feeling it. Went fossil hunting on the beach on Sat and like a dumbass spent a few hrs bent over. Even though I kept my Knees slightly bent I should have squatted down or even got on my knees- I know better. Back felt fine Sat and I though I was ok. Felt it some on Sun morning but by the afternoon and during warmups it really flared up. Tried RDLs and they were worse so I pulled the plug.

Mon 8-21-17 PM

6 Weeks Out

W8D1

BW- 225.2, bounced back up, after this week will drop carbs again. Already hungry 24/7- I hate cutting!

Squat w belt & wwraps
372.5x1 @ 7
385x1 @ 8
400x1 @ 9
337.5x4 @ 7
337.5x4 @ 7.5, hit the rack on the walk out
337.5x4 @ 7
337.5x4 @ 7.5
337.5x4 @ 8
337.5x4 @ 8.5
Ramped up to 4mins rest
E1RM: 418, +3
Had only planned x1 @8 but @7 and @8 felt good so I went for 400x1. Kept the backoff work low impact @7 and just got in some volume.

Squat with chains, belt, and wrist wraps
5 mins rest after squatting with no warmup
275 + 75, AMRAAP x9 @ 9.5
Had planned for more intense overload work but decided to keep the intensity down with the back flare up yesterday. Wanted 10 reps but it was a 50/50 shot so I stayed conservative and racked it after 9. Good squat day, over 12,000lbs in volume. Almost a daily volume PR, good decision not to squat yesterday.

Paused Bench w belt & wwraps
267x1 @ 7
276x1 @ 8
286x1 @ 9
276x2 @ 9, PR
258x2 @ 7
258x2 @ 7
258x2 @ 7.5
258x2 @ 8
Ramped up to 3.5mins rest
E1RM: 299, +1, PR

RDL wo belt
250x8 @ 7
250x8 @ 7
Ramped up to 2mins rest
E1RM: 353, +3, PR
Back was getting grouchy so I quit while I was ahead.


Man, long hard session. Only about 1.5hrs but it felt like 4, lol. Will be glad to get back to the u/l split. Will squeeze in some back work on Wed session. Probably will not get all the accessory work in this week but will get all the primary work done.

[65DSL]

Mon Macros:
67f, 298c, 245p

Tues Macros:
64f, 291c, 255p

Tues 8-22-17 PM

BW- 224.8

Cardio
45mins on treadmill

Wed 8-23-17 PM

W8D2

BW- 224.6

Front Sq w belt
167.5x8 @ 7
175x8 @ 8, PR
175x8 @ 8
175x8 @ 8
175x8 @ 8.5
Ramped up to 2.5mins rest
E1RM: 240, +3, PR

2 CT Pause DL w belt
Wups
135x5
235x3
325x1, + Belt
Work
352.5x5 @ 7
E1RM: 450, PR
Back was not happy, felt better during warmups but after first workset sharp pain. In the past I pushed through, trying to listen to my body a bit more so I shut it down. Hope the loss of appreciable training volume this week will not catchup to me next week too badly.

Lever Rows
97.5 x 16(x8 each hand) @ 7
102.5x16 @ 8, Rep PR and PB for the most weight lifted
102.5x16 @ 8
102.5x16 @ 8
102.5x16 @ 8.5
Ramped up to 2.5mins rest
E1RM: 140, PR

Seated Lat Pulldowns
145x16,12,11
1 min rest

Hanging Knee Raises
x31