65DSL's Training Log

[65DSL]

More data.....

Sun Macros:
70f, 309c, 254p

Mon Macros:
72f, 298, 246p

Mon 10-9-17 PM

45mins on the treadmill at a fast walk

Tues 10-10-17 PM

Bw- 221.6lbs

Upper Back and Arms

Pendlay Row
95x5
135x3
165x3 + B
work
190x8 @ 7ish
200x8 @ 7.5
210x8 @ 8.5, PR
190x8 @ Hard 7
E1RM: 282, PR
Ramped up to 3 mins rest
These felt good- pulled with strict form, back parallel to floor, DOH, and from a dead stop on each rep. Focused on exploding off the floor and slamming the bar into my belly for nice contraction at the top. Super pleased- previous best was 200x7 @ 9!

Seated Lat Pulldowns, wide grip
145x12,12,12
1.5 mins rest

Barbell LTE
95x8,8,8
1.5 mins rest

Standing Hammer Curls
35x12,12,11
1 min rest

Tues Macros:
69f, 313c, 247p

Wed Macros:
69f, 292c, 245p

Thurs 10-12-17 PM

BW-220

Squat Day

Squat
45x10
115x5
185x3
255x1 + B & Wwraps
315x1
work
345x1 @ 7.5
355x1 @ Hard 8
E1RM: 380
(83%) 315x5 @ 8.5
Ramp up to 4mins rest
(75%) 285x5x4
3.5 mins rest

Barbell Lunge w/o belt
5 mins rest, no wup
135x12 (x6 each side) @ 9.5, legs done

Shoulder dislocates x10
Ab Wheel Rollouts x18
15sec side planks(x1 each side)
15sec plank x1
Stretches, general and specific to SI/ spine health/ hip mobility
Foam Rolling low back

Squats felt good- first time I have squatted pain free in months. In general back and si are feeling great, also a first in a long time. Will try to get in HIIT bike sprints tomorrow or Sat.

All caught up!

[65DSL]

Thurs Macros:
69f, 338c, 244p

Fri Macros:
67f, 291c, 250p

Sat Macros:
66f, 313c, 248p

Had some time to review my logs and I realized a couple of things- I changed my training due to injury rather than it was no longer effective and I was most likely doing too much work. So I then reviewed the packet and programming coach Jordan sent me back in July last year when I worked with him for a few months. This confirmed my volume suspicions. I also was having issues with work conflicts with scheduling the training. The work conflicts have since ceased. So I am going to try a few weeks of 4 day full body RPE training, basically the plan that was written for me last year with a few minor tweaks. This is also what took my squat to 405 and helped build my bench and dl to there current levels- it was working and working well. We are own worst enemies overthinking things with our training and wanting to add more- if some is good more is better, right? I should have just eased back the intensity and volume for a few weeks and kept on trucking (and worked around my work conflicts better). I am going to slowly ratchet up the intensity and volume the next couple of weeks to allow my body to adjust and see how the back does with this. If it goes well then I will continue this until February 3- looking at competing in a local full meet then. So here goes nothing.

Sun 10-15-17 PM

Bw- 222.6

Comp Squat w belt & wwraps
275x6 @ 6
285x6 @ 7
Ramped up to 3mins rest
E1RM: 377, -3
E1RM dropped, not too worried as I am still VERY sore from last Thursdays squat session. Felt much better post training.

Comp Paused Bench w belt & wwraps
221x6 @ 6.5
228x6 @ 7.5
Ramped up to 2.5mins rest
E1RM: 296, -4
Not really worried here as well, sure it either weekly fluctuation in strength or just re adjusting to benching after squats.

Incline Bench no belt
135x8 @ 6
140x8 @ 7
Ramped up to 2.5mins rest
E1RM: 198
These felt really easy, been awhile since I have done these so my RPE meter was rusty. Will add 5lbs next week for sure.

[65DSL]

Sun Macros:
74f, 313c, 255p

Mon 10-16-17 PM

Bw- 223.2

2.5" Block Pulls w/ belt
375x6 @ 6
390x6 @ 7, Close to a 6RM, maybe PR?
Ramped up to 3.5mins rest
E1RM: 515, Block Pull PR
Have been pulling from 4.5"s, this is mid shin and it feels better on my low back- still able to get some "leg drive". At 4.5" close to the knees and it is all low back and upper back for at that point for me. Going to stick with 2.5" this training bock.

Floor Press w/o belt, legs flat
195x6 @ 6
205x6 @ 7
Ramped up to 2.5mins rest
E1RM: 271

Barbell Lunges w/o belt
75x16 (x8 each leg) @ Easy 6
85x16 @ Easy 7
Ramped up to 2.5mins rest
E1RM: 155

[65DSL]

Mon Macros:
63f, 329c, 242p

Tues Macros:
65f, 289c, 251p

Tues 10-17-17 PM

Bw- 222.6

5 mins ABs- Hanging Knee Raises x10,10,10,10,8,9,7,7,7 (78reps)
5 mins Back- Seated wide grip lat pulldowns 145x10,10,10,8,7,7 (52reps)
5 mins Arms- Hammer Curls 40x10,10,10,9,7,8,4 (58reps)
Shoulder dislocates x10
30 mins on treadmill at fast walk

Wed 10-18-17 PM

BW- 222.6

2 CT Pause Sq w/ belt
230x6 @ Easy 6
245x6 @ Easy 7
Ramped up to 3mins rest
E1RM: 327

TNG Bench w/o belt
215x6 @ 6
225x6 @ Easy 7
Ramped up to 2.5mins rest
E1RM: 300, PR tie

Overhead Press w/ belt
112x8 @ 6
120x8 @ 7
Ramped up to 2mins rest
E1RM: 170
Back to thumbs around bar, no more suicide grip. First time since Oct 2016(possible minor labrum tear in right shoulder) I have been able to grip the bar with my thumbs pressing without pain.

[65DSL]

Wed Macros:
61f, 328c, 245p

Thurs 10-19-17 PM

Bw-221.6

Comp DL w/ belt
370X6 @ 6
385x6 @ Easy 7
Ramped up to 3mins rest
E1RM: 513

CG Bench TNG w/o belt
185x8 @ 6
197x8 @ 7
Ramped up to 2.5mins rest
E1RM: 278, +1

Pendlay Row w/ belt
175x8 @ 6
185x8 @ Easy 7
Ramped up to 2.5mins rest
E1RM: 263, -19
Not sure why the drop on this one....

[65DSL]

Thurs Macros:
81f, 327c, 254p

Fri Macros:
61f, 340c, 251p

Been feeling the clothes get a bit looser in the waist line lately so I checked my naval measurement this morning- down to 38.5"s with no change in BW! The end of September it was 39 5/8" so I have lost an 1" around the middle in about a month. I really think it is the macros(slightly higher protein and 20-22% fats) and the Cardio/ HIIT work helping with the recomp- since I have restarted both I am constantly hungry lol. Up to almost 2900 cals a day so I am I almost back to pre meet cut levels of eating.

Fri 10-21-17 PM

Bw- 222.6
5 mins ABs- AB Wheel Roll outs x10,10,10,10,8,8,8 (64reps)
5 mins Back- Seated wide grip lat pulldowns 145x10,10,10,9,8,8 (55reps)
5 mins Arms- Hammer Curls 40x10,10,10,8,8,8 (54reps)
Shoulder dislocates x10
HIIT Bike Sprints x6

10-15 weekly tonnage and reps:
Sq- 56reps 8,770lbs
Bench/ Press- 88reps 15,646lbs
DL- 40reps 12,000lbs

[65DSL]

Sat Macros:
82f, 319c, 247p- went to Arby's yesterday. First fast food in months. There new venison burger is tasty.

Sun 10-22-17 PM

Bw- 224.2, adult beverage bump not recorded in macros. Went to see some live music yesterday of course there were adult beverages to be enjoyed.

Comp Squat w belt & wwraps
285x5 @ 6
300x5 @ 7
300x5 @ 7.5
Ramped up to 3.5mins rest
E1RM: 383, +6

Comp Paused Bench w belt & wwraps
220x5 @ Easy 6
235x5 @ 7
235x5 @ Hard 7
Ramped up to 3mins rest
E1RM: 300, +4

Incline Bench no belt
135x8 @ 6
145x8 @ Easy 7
155x8 @ Easy 8
Ramped up to 3mins rest
E1RM: 214, +16
Nice jump, getting the feel of these again.

Great session today until a 25lb plate slipped coming off the peg on the rack(waist height) on my first set of the inclines- landing on my low shin just above my shoe. Nice goose egg- going to make squatting fun the next couple of weeks. Glad it was not a 45lb plate or it would have been worse.

[65DSL]

Sun Macros:
67f, 330c, 253p

Mon 10-23-17 PM

Bw- 223.2

2.5" Block Pulls w/ belt
385x5 @ 6
405x5 @ 7
420x4.5, back said ouch
Ramped up to 4mins rest
E1RM: NA this week
Well everything was going great until halfway up with no warning on rep #5 sudden and sharp pain in the extreme low back. Sat the bar down and stood there, bent over because I could not stand, and took stock of things. No radiating pain, no numbness, could still move all my digits, so I forced myself stand and gimped around for a bit- did not want to sit. Unloaded the bar slowly and painfully and decided to try my wife's warm up dl bar, 95lbs on our spare bar, and things felt better. So I did the following:
95x5
135x5x2
95x10

Floor Press w/o belt, legs flat
200x5 @ Hard 6, felt like shit
215x5 @ 7, felt better
225x5 @ 8, felt good, PR
Ramped up to 3mins rest
E1RM: 278, +7, PR

Barbell Lunges w/o belt
75x16 (x8 each leg) @ Easy 6
85x16 @ Easy
95x16 @ 8
Ramped up to 3mins rest
E1RM: 167, +14
Cautiously tried these, not much pain. Once again things felt better after doing these.

So will ice and ibuprofen post session. Will plan to do light DLs tomorrow during my GPP and see how things go. Will ice and ibuprofen regularly over the next few days. Plan to try and train as close to normal as possible.

[65DSL]

Tues 10-24-17

BW- 223.4

Getting up was tough, back was very tight and stiff, hard to walk. Air squats and air dls got the motor running. After moving around a bit the back/ si started feeling much better.

GPP, PM
Squat- 45x10, 95x5x2, 45x10
DL- 95x10, 135x5x2, 95x10
6 mins of ABs- Planks: 30sec x3, 20sec x2, 30sec x1
6 mins of Upper Back- Seated Lat Pulls, chin grip: 135x15,15,12,10,10,10 (72reps)
5 mins of Arms- Seated Overhead Tri Ext: 55x15,12,5,9,7 (48reps)
30 mins on the treadmill

Wed 10-25-17 PM

BW- 223.2

Sq w/ belt & wwraps
285x5 @ 6
285x5 @ 6
285x5 @ 6.5
Ramped up to 3mins rest
E1RM: 377, -6
These felt ok, no real back pain.

TNG Bench w/o belt
227.5x5 @ 6
227.5x5 @ 6
227.5x5 @ 6
Ramped up to 2.5mins rest
E1RM: 301, +1 TNG PR

Overhead Press w/ belt
112x8 @ Easy 6
112x8 @ 6
112x8 @ Hard 6
Ramped up to 2.5mins rest
E1RM: 165, -5

[65DSL]

Thurs 10-26-17 PM

Bw-223.6

Comp DL w/ belt
385X1 DOH with wwraps, DOH PR
385x5 @ 6.5
405x0 DOH with wwraps, bar started rolling out of my hands
E1RM: 500, -13
Trying to explore different grips. Can feel my spine twisting slightly from the uneven loaded of the mixed grip, maybe this is a contributor to my back flare ups. Currently pull lefty under righty over. Recent back tweak is on the left side. Reversed my mixed grip so lefty was over and righty under on the 385x5 today. Tried straps with 385 and just did not feel comfortable pulling with them, never really used straps to pull before.

CG Bench TNG w/o belt
212.5x5 @ 6
212.5x5 @ 6
212.5x5 @ 6
Ramped up to 3mins rest
E1RM: 281, +3, PR

RDL, w/o belt, to the knees
185x8
205x8
225x8 @ Easy 6
Ramped up to 2.5mins rest

Back felt ok, no real pain during training. I bit sore yesterday after squats, no pain while squatting. Overall feeling better.

Fri 10-27-17 PM

BW- 224
6 mins of ABs- Hanging Knee Raises: x15,12,12,10,10,10,8,8,8 (85reps)
6 mins of Upper Back- Seated Lat Pulls, chin grip: 135x15,15,12,12,10,10,10 (84reps)
Red mini band pull aparts x25
Shoulder dislocates x10
HIIT bike sprint x6