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  1. #321
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    • wichita falls texas december seminar 2020
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    I have one more random dweeb ask me if I need a spot as I'm setting up to squat inside of a power rack and I'm going to bust a tit. Does no one understand what the horizontal bars morons drop the bar on for rack pulls are actually there for? At least I loaded the bar correctly this time.

    The box squats went really smoothly. Possibly because I didn't push the weight at all. I'll probably do them once a week for at least the next two weeks, adding a fair amount of weight. Which will hopefully get me to stop squatting four inches past depth.

    Thursday 1-3-2019
    Squats:
    555 lbs 3x1
    Box Squats (paused): 6x2 455 lbs
    DB Row: 80 lbs 4x8
    DB Preacher Curl: 40 lbs 5 sets 2 minute rests, 43 reps

    Friday 1-4-2019
    Deadlifts:
    525 lbs 3x1 455 lbs 6x4
    Bench Press: 320 lbs 3x1 295 lbs 5x3
    DB Bench Press: 80 lbs 5x10

    Saturday 1-5-2019
    Chin Ups:
    5 sets, 2 minute rests, 48 reps
    Roman Chair Sit Ups: 5 lbs added 4x10
    Glute/Ham Raises: 4x8
    Heavy Bag: 40 jabs, 40 crosses, 40 left hooks, 40 right hooks, 30 1-2 combinations, all x2

  2. #322
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    At the gym on Monday, there was a dumbass doing push ups in the squat rack. It took a minute to realize that he wasn't a dumbass, and that the area for stuff like that was completely swarmed with some bootcamp class. Then I realized he was a turbo dumbass because he went to the gym in order to do a bodyweight exercise on the floor. I hate so much what this species chooses to be.

    Monday 1-7-2019
    Squats:
    555 lbs 3x1 475 lbs 5x5
    Bench Press: 320 lbs 3x1 275 lbs 5x5
    Standing Press: 185 lbs 5x3

    When I was walking across the basketball court to get to the bathroom, a guy I know volunteered me to round out teams so they could play 4v4. "Fuckit" I thought, "I'll play one game." After that game, they wanted to run in back, and there was no one nearby to jump in for me, so I played another. Repeat a couple more times and I played basketball for an hour and a half, before having to deadlift. Deadlifts went weirdly well. Deadlifting 535 lbs actually felt smoother than simply walking off the court after all that shit. I guess because the aerobic muscle fibers (which likely have not yet recovered, two days later) aren't a huge factor in a heavy deadlift. Anyway, everything from the waist down, and my right forearm for some baffling reason, aches.

    Side Note: Who the hell plays a pickup game to 24 by 2s and 3s? That's too much math to be doing while also doing cardio. Back in my day, we played to 12 by 1s and 2s (usually "win by 2," I recall one game reaching 30). And not just because that made my 2 for 7 shooting from behind the arc less staggeringly inefficient, but because we also played that 90s ball and it's hard to count by 3 when you have a concussion. Fucking whippersnappers.

    Tuesday 1-8-2019
    Basketball:
    Too goddamn much
    Deadlift: 535 lbs 3x1 475 lbs 5x3
    Curlz: 100 lbs 5x8

    Wednesday 1-9-2019
    Snatch:
    215 lbs 6x1
    Paused Bench Press: 300 lbs 6x2
    Weighted Chin ups: +25 lbs 3x6
    Seated DB Press: 75 lbs 3x5
    Last edited by DirtyRed; 01-11-2019 at 01:38 AM.

  3. #323
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    I don't think I'll ever witness the rock bottom of human cluelessness. Thursday, there was a girl squatting with the safety squat bar (just the bar), but holding onto the "crossbar" along her back like a normal squat. Instead of holding onto the roller coaster harness type handles that could only more obviously be there to be gripped if they had "HOLD HERE" engraved on them with glossy pink print. I have no earthly idea how this decision was made. I don't know why you wouldn't just use a normal barbell at that point. For standard fare, she got just about slightly past halfway down.

    Thursday 1-10-2019
    Squats:
    565 lbs 3x1
    Box Squats: 475 lbs 6x2
    DB Rows: 90 lbs 3x6
    DB Preacher Curls: 40 lbs, 5 sets, 2 minutes rests, 43 reps

    Friday 1-11-2019
    Deadlifts:
    535 lbs 3x1
    Paused Deadlifts: 475 lbs 5x2
    Bench Press: 325 lbs 3x1 305 lbs 4x2
    DB Bench Press: 90 lbs 4x6

    Saturday 1-12-2019
    Chin ups:
    5 sets 2 minutes rest, 51 reps (those weighted chin ups for lolz seemed to carry over like a mothefucker)
    Roman Chair Sit Ups: 5 lbs added 4x10
    Jump Rope: 1:30 x5

    I forgot my goddamn knee sleeves on Monday. It hindered squats a bit. Just did 545 lbs for some singles before doing 495 lbs for some triples. Which were all right, all things considered.

    Monday 11-14-2019
    Squat:
    545 lbs 3x1 495 lbs 5x3
    Bench Press: 325 lbs 3x1 295 lbs 5x3

  4. #324
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    Tuesday 1-25-2019
    Deadlifts:
    545 lbs 3x1 495 lbs 4x2
    Curls: 110 lbs 4x8
    Stationary Bike: 15 minutes

    Wednesday 1-16-2019
    Snatch:
    215 lbs 3x1
    Paused Bench: 315 lbs 5x1
    Weighted Chin Ups: 25 lbs added 3x6
    Seated DB press: 80 lbs 4x4

    Remembering my knee sleeves made a large difference on Thursday.

    Thursday 1-17-2019
    Squats:
    565 lbs 3x1
    Box Squats: 495 lbs 6x1
    DB Preacher Curls: 40 lbs, 5 sets, 2 minute rests, 43 total reps
    Usual Heavy Bag Stuff

    Friday 1-18-2019
    Deadlifts:
    545 lbs 3x1
    Paused Deadlifts: 495 lbs 5x1
    Bench Press: 315 lbs 1x2 (Just to say I can "rep" LMAO3PLAET)

    Saturday 1-19-2019
    Not a Damn Thing:
    1xAll Fucking Day

    Monday 1-21-2018
    Squat:
    565 lbs single
    Bench Press: 330 lbs single
    Deadlift: 545 lbs single
    One Game of Basketball

  5. #325
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    That went poorly. Failed everything I tried above "opener" weight on Friday.

    Wednesday 1-23-2019
    Squats:
    405 lbs 3x5
    Bench Press: 245 lbs 3x5
    Deadlift: 405 lbs 3x3

    Friday 1-25-2019


    Back on to nonsense:
    Monday 1-27-2019
    Squats:
    545 lbs 1x1 405 lbs 5x8 keeping rests under 5 minutes (I am bad at this)
    Bench Press: 315 lbs 1x1 225 lbs 5x8 keeping rests under 5 minutes
    Dips: 5x10
    DB Bench Press: 75 lbs 4x8

    Tuesday 1-29-2019
    Deadlifts:
    545 lbs 1x1 475 lbs 5x3 Keeping rests under 5 minutes (not so hard when you're doing triples)
    Snatch Grip Deadlifts: 365 lbs 6x4
    DB Preacher Curl: 40 lbs, 5 sets, 2 minute rests, 44 total reps
    Heavy bag: 50 jabs, 50 crosses, 50 left hooks, 50 right hooks, 30 1-2 combinations, all x2
    Stationary Bike: 15 minutes
    Last edited by DirtyRed; 01-30-2019 at 05:42 PM.

  6. #326
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    Wednesday 1-30-2019
    Power Snatches:
    205 lbs 5x2
    Paused Bench: 275 lbs 5x3
    Close Grip Bench: 225 lbs 5x7
    Seated DB Press: 60 lbs 4x8

    Thursday 1-31-2019
    Squats:
    545 lbs 1x1 475 lbs 5x3
    Box Squats: 445 lbs 5x2
    Barbell Rows: 225 lbs 4x8
    Sled Pushing: Push it down and back, rest 1:30 = one rep. 3x3

    Friday 2-1-2019
    Deadlifts:
    545 lbs 1x1 405 lbs 5x6 keeping rests under 5 minutes
    SLDL: 245 lbs 4x8
    Bench Press: 325 lbs 1x1 235 lbs 5x8 keeping rests under 5 minutes
    DB Bench press: 70 lbs 5x10

    Saturday 2-2-2019
    Chin Ups:
    5 sets, 2 minute rests, 47 total reps
    Roman Chair Sit Ups: 4x12
    Glute/Ham Raises: 4x8
    Stationary Bike: 10 minutes

  7. #327
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    Last week went poorly. I pulled something in my ass/hip/back during the second set of squats. I felt it "pull," finished the set, managed to do a third set uncomfortably, and had to stop the fourth set after a rep because it was just getting worse. I felt the "pull" sensation around the right side of my tailbone (which has happened before some years ago), and the resulting pain was at the site of the pull, all in my right asscheek/hip area, and down the side of my right quadriceps where you would think IT Band problems would cause ache. While I could do little more than walk on Tuesday, it's gotten considerably better since then, to the point I'm going to see how squatting SOME weight goes today (though it might be another week before I give full squatting/deadlifting workouts a shot). So I doubt it's a spinal issue. I suppose it COULD be an SI joint sprain (can you sprain that joint?) or some shit, but I don't know why that'd ache halfway down my leg. It could be a strained glute, but I don't know why that'd ache halfway down my leg. It could be I pulled/stretched/otherwise irritated my IT Band, but I don't know why that would hurt so posteriorly AND medially as to be aching in my tailbone.

    Anyway, the whole week was therefore pretty much bench press and curls. This coming week I should at least be able to do some more conditioning (which I might actually GITGUD at if I can manage to do it more than one week in a row). Which I didn't do any of this past week to give my back/hip/ass/leg/whatever the fuck is wrong a rest.

    Monday 2-4-2019
    Squats:
    545 lbs 1x1 405 lbs 3x8
    Bench Press: 315 lbs 1x1 235 lbs 5x8 keeping rests under 5 minutes
    Dips: 5x10 keeping rests under 3 minutes

    Wednesday 2-6-2019
    Paused Bench Press:
    275 lbs 5x3
    Close Grip Bench Press: 225 lbs 5x7
    Weighted Chin Ups: 4x6 25 lbs added
    Seated DB Press: 55 lbs 5x8

    Tried some leg press on Thursday to do SOME leg workout. What a fucking useless exercise.

    Thursday 2-7-2019
    Leg Press(lol):
    4 plates a side on whatever goddamn machine 5x10
    DB Preacher Curl: 40 lbs, 5 sets, 2 minutes rest, 46 total reps
    Inverted Row: 5x10

    Friday 2-8-2019
    Bench Press:
    325 lbs 1x1 235 lbs 5x8 keeping rests under 5 minutes
    Seated Barbell Press: 115 lbs 4x8
    DB Bench Press: 70 lbs 5x10

  8. #328
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    ALL RIGHT. Finally back to something resembling training after ~5 weeks of dicking around with nothing but bench press stuff and curls. After a couple weeks of whatever I did not getting significantly better, I went to some nurses' clinic, they said it was probably and SI joint sprain (turns out you can sprain that joint), gave me some anti-inflammatory shot, and a couple weeks after that, here we are. It's not exactly 100% recovered, but it's far enough along that I can lift 400+ lbs without any actual pain, so that's what I'm going to do. Within reason anyway, total workload is going to be quite a bit below normal, at least partly because five weeks of not squatting or deadlifting has diminished my ability to actually DO work.

    The Past Five Weeks:
    Silly Bullshit:
    9001xF

    This coming week I'm going to take the bench volume back quite a bit because my shoulders are about to fall off.

    Monday 2-11-2019
    Squats:
    495 lbs 1x1 405 lbs 3x5 365 lbs 3x5
    Bench Press: 315 lbs 1x1
    DB Bench Press: 70 lbs 5x12
    Dips: 5x12 short rests

    Tuesday 3-12-2019
    Deadlift:
    495 lbs 1x1 (boy that was wobbly) 405 lbs 3x3 365 lbs 3x5 (Actually felt pretty good)
    Barbell Row: 185 lbs 5x8
    Curls: 90 lbs 5x10
    Jump Rope: 1 min x3 (been a while)

  9. #329
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    Wednesday 3-13-2019
    Paused Bench Press:
    300 lbs 5x1
    Seated DB Press: 65 lbs 4x8
    Weighted Chin Ups: 20 lbs 5x6
    Sled Pushes: Down and back, 5x1

    Thursday 3-14-2019
    Squats:
    495 lbs single
    Front Squats: 275 lbs 3x5
    Neutral Grip Rows: 165 lbs 5x10
    DB Preacher Curls: 40 lbs 5 sets, 2 minute rests, 50 total reps
    Stationary Bike: 10 minutes HR ~145-155

    Friday 3-15-2019
    Deadlift:
    495 lbs single
    Stiff-Legged Deadlift: 225 lbs 5x8
    Bench Press: 315 lbs single
    Seated Barbell Press: 135 lbs 4x8
    DB Bench Press: 70 lbs 3x10

    Saturday 3-16-2019
    Chin Ups:
    5 sets, 2 minute rests, 50 total reps
    Basketball: I have got to stop getting roped into this. I'm so white that I break my own ankles trying to crossover.
    Jump Rope: 1:15 x3, this probably did nothing to alleviate the shin soreness from basketball

  10. #330
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    Sep 2012
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    starting strength coach development program
    So I wasn't taking any preworkout for, like, five weeks, because all I could do was bench, and didn't want to waste preworkout on a third of a workout. Turns out that after taking it for much, much longer than the label recommends had built up my tolerance such that I had to snort three scoops and stack it with a 9 volt battery to get a buzz. Five weeks was plenty of a detox. I took some preworkout on Monday and spent half the workout itching like Tyrone Biggums. I may have went a little bit goofy on the squats as a result. Then the preworkout wore off an I almost fell asleep on the bench.

    The squats felt okay as far as my hip/ass/back/SI joint goes. But 515 lbs moved like a typical Wal Mart shopper (awkwardly, slowly, and whatever the adverb version of "fat" is). At lower weights, everything felt really smooth and comfy. Besides the dizzyness stemming from deciding to do a set of ten because I am stupid when I'm on preworkout, anyway.

    Monday 3-18-2019
    Squats: 515 lbs 3x1 455 lbs 3x2 405 lbs 3x4 365 lbs 3x7 315 lbs 1x10
    Bench Press: 315 lbs 1x1 295 lbs 3x2 245 lbs 3x5 225 lbs 3x7 205 1x10
    DB Bench: 70 lbs 4x10

    This 495 lbs deadlift felt considerably stronger than the couple from last week.

    Tuesday 3-19-2019
    Deadlift:
    495 lbs 1x1
    Stiff Legged Deadlifts: 245 lbs 4x10
    Neutral Grip Rows: 185 lbs 5x10
    Barbell Curls: 90 lbs 5x10

    Wednesday 3-20-2019
    Bench Press:
    300 lbs 3x2
    Close Grip Bench: 205 lbs 5x8
    Seated DB Press: 60 lbs 5x8
    Weighted Chin Ups: 15 lbs 5x8

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