-
07-22-2019, 01:16 PM
#351
Lower abdomen continues to feel gradually better, but doing certain odd things with it still causes mild pain.
Monday 7-15-2019
Squats: 515 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2minute rests Normal Reps: 405 lbs 4x6
Bench Press: 300 lbs 3x1 Speed Reps: 215 lbs 6x4 ~2minute rests Normal Reps: 255 lbs 4x6
Lying Triceps Extension: 70 lbs 5x10
Tuesday 7-16-2019
Deadlift: 505 lbs 1x1
Clean High Pull: 265 lbs 6x3
Stiff Legged Deadlift: 315 lbs 5x10
Curls: 85 lbs 5x10
Running: ~Half mile 2x1
Wednesday 7-17-2019
Power Snatch: 195 lbs 5x2
Close Grip Bench Press: 225 lbs 5x8
Pull Ups: 5x10
Seated DB Press: 55 lbs 5x10
Box Jumps: 5x8
Thursday 7-18-2019
Squats: 515 lbs 1x1
3-1-0 Tempo Squats: 405 lbs 4x4 (Can increase weight)
Front Squats: 285 lbs 4x6
Barbell Rows: 195 lbs 5x10
DB Preacher Curls: 40 lbs, 5 sets, 2 minute rests, 58 total reps
Running: ~575m 2x1 at the fastest (<-Relative term) I could manage.
Friday 7-19-2019
Deadlifts: 505 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2minute rests Normal Reps: 405 lbs 4x6
Bench Press: 315 lbs 1x1 225 lbs 8x8 2-3minute rests
Lying Triceps Extensions: 70 lbs 5x10
Saturday 7-20-2019
Pull Ups: 5x10
Glute/Ham Raises: 4x10
Dips: 5x10
-
07-29-2019, 03:41 PM
#352
Monday 7-22-2019
Squats: 525 lbs 3x1 Speed Reps: 365 lbs 6x4 Normal Reps: 415 lbs 4x6
Bench Press: 300 lbs 3x1 Speed Reps: 215 lbs 6x4 Normal Reps: 255 lbs 4x6
Lying Triceps Extensions: 70 lbs 5x10
Jump Rope: 1:15 3x1
Tuesday 7-23-2019
Deadlift: 515 lbs 1x1
High Clean Pull: 265 lbs 6x3
Stiff Legged Deadlift: 315 lbs 5x10
Curls: 85 lbs 5x10
Running: 10 laps (~1150m) 1x1
Wednesday 7-24-2019
Power Snatch: 195 lbs 5x2
Close Grip Bench Press: 225 lbs 5x8
Pull Ups: 5x10
Seated DB Press: 55 lbs 5x10
Box Jumps: 5x8
These goofy sprints kind of aggravated the abdominal strain (or whatever the fuck it is). Not enough to actually stop, though. It seems that aggressive hip hyper-extension stretches whatever muscle was pulled and still hasn't COMPLETELY healed.
Thursday 7-25-2019
Squats: 525 lbs 1x1
3-1-0 Paused Squats: 415 lbs 4x4
Front Squats: 285 lbs 4x6
Barbell Rows: 195 lbs 5x10
DB Preacher Curls: 40 lbs, 5 sets, 2 minute rests, 60 total reps
Sprints: Halfway "down" (~20m) at full tilt, "coasting" to a stop the rest of the way 4x6
Friday 7-26-2019
Deadlifts: 515 lbs 3x1 Speed Reps: 365 lbs 6x4 Normal Reps: 405 lbs 4x6
Bench Press: 315 lbs 1x1, 225 lbs 8x8 2-3 minute rests
Lying Triceps Extensions: 70 lbs 5x10
Saturday 7-27-2019
Pull Ups: 5x10
Dips: 5x12
Glute/Ham Raises: 4x10
Running: 10 laps (~1150m) 1x1
-
08-05-2019, 02:38 PM
#353
Monday 7-29-2019
Squats: 525 lbs 3x1 Speed Reps: 365 lbs 6x4 Normal Reps: 415 lbs 4x6
Bench Press: 300 lbs 3x1 Speed Reps: 215 lbs 6x4 Normal Reps: 255 lbs 4x6
Lying Triceps Extensions: 70 lbs 5x10
Tuesday 7-30-2019
Deadlift: 515 lbs 1x1
High Clean Pulls: 265 lbs 6x3
Stiff Legged Deadlifts: 315 lbs 5x10
Curls: 85 lbs 5x10
Running Stuff: 14 laps, which is SUPPOSED to equal one mile.
Wednesday 7-31-2019
Power Snatches: 195 lbs 5x2
Spoto Press: 225 lbs 8x5
Pull Ups: 5x10
Standing The Press: 145 lbs 5x6
Box Jumps: 5x8
Thursday 8-1-2019
Squats: 525 lbs 1x1
3-1-0 Tempo Squats: 415 lbs 4x4
Front Squats: 285 lbs 4x6
DB Preacher Curls: 45 lbs, 5 sets, 2 minute rests, 50 total reps
Friday 8-2-2019
Deadlifts: 515 lbs 3x1 Speed Reps: 365 lbs 6x4 Normal Reps: 405 lbs 4x6
Bench Press: 315 lbs 1x1 225 lbs 8x8 2-3 minute rests
Lying Triceps Extensions: 70 lbs 5x10
Saturday 8-3-2019
Pull Ups: 5x10
Dips: 5x12
Glute/Ham Raises: 4x10
Running Stuff: 14 laps/1 mile. Timed myself this time, for shits and giggles. ~8:40
-
08-12-2019, 03:22 PM
#354
Monday 8-5-2019
Basketball: One game
Squats: 525 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2min rests
More Basketball: 3 goddamn games
More Squats: 415 lbs 4x6
Bench Press: 300 lbs 3x1 Speed Reps: 215 lbs 6x4 ~2min rests Normal Reps: 255 lbs 4x6
Lying Triceps Extension: 70 lbs 5x10
Tuesday 8-6-2019
Deadlift: 515 lbs 1x1
High Clean Pulls: 265 lbs 6x3
Stiff Legged Deadlifts: 315 lbs 5x10
Curls: 85 lbs 5x10
Running Stuff: 10 laps 1x1, 4 laps running one lap walking 1x2
Wednesday 8-7-2019
Basketball 2v2 (ugh): 2 games
Power Snatch: 185 lbs 5x2
Close Grip Bench Press: 225 lbs 5x8
Pull Ups: 5x10
Seated DB Press: 55 lbs 5x10
Thursday 8-8-2019
Squat: 525 lbs 1x1
3-1-0 Tempo Squats: 415 lbs 4x4
Front Squats: 285 lbs 4x6
Barbell Rows: 195 lbs 5x10
DB Preacher Curls: 45 lbs, 5 sets, 2 minutes rest, 48 total reps
Friday 8-9-2019
Deadlifts: 515 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2min rests Normal Reps: 415 lbs 4x6
Bench Press: 315 lbs 1x1 225 lbs 8x8 2-3 minute rests
Glute/Ham Raises: 4x10
Lying Triceps Extension: 70 lbs 5x10
Saturday 8-10-2019
Basketball: 2 games
Pull Ups: 5x10
Dips: 5x12
-
08-19-2019, 05:08 AM
#355
Monday 8-12-2019
Squats: 525 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2min rests Normal Reps: 425 lbs 4x6
Bench Press: 305 lbs 3x1 3-1-0 Tempo Reps: 245 lbs 6x4
Lying Triceps Extensions: 70 lbs 5x10
Jump Rope: 1:15 3x1
Tuesday, the goddamn Derp God Supreme, who I have previously gone on about fucking absolutely everything "he" does up to a genuinely unfathomable degree, had stepped his game up. "He" was doing what I THINK were supposed to be lateral raises, but it's hard to call them that when "he" wasn't abducting his shoulders enough that the weight actually began to noticeably rise. I am not exaggerating when I say there was MAYBE 15 degrees of "abduction" of "his" shoulder on the "concentric" portion of the "lift." There were two other bloody people doing lateral raises at least half-decently within sight, but DerpityDee didn't seem to notice or learn anything. Seeing this shit made me feel like someone had reach through my skull to punch me right in the frontal lobe.
Tuesday 8-13-2019
Deadlifts: 515 lbs 1x1
High Clean Pulls: 265 lbs 6x3
Stiff Legged Deadlifts: 315 lbs 5x10
Curls: 85 lbs
Running: 14 laps/1mile
Now, Tuesday evening, I had loaded up an obscene amount of blue cheese on a burger with bacon. Twice. So all day Wednesday, I had blue cheese farts. I was horrific, but useful. See, Derpy Dingleshits was 1/20th ROM leg pressing LMAO1PLATE, so I used the masterful sphincter control that had been honed through years of trying to pretend I didn't know the reason the entire classroom smelled like a hard boiled protein fart (and they say you don't learn useful stuff in college) to silently cropdust "him" with what can only be considered a crime against humanity on my way to the water fountain. And again when I walked passed "him" doing half-hearted lying scissor kicks, still actively on his fucking phone, when walked to grab a box.
Now, is it a dick move to do this to a "guy" who must have at least one congenital defect just because I thought it was funny? Probably. But every time I see "him" do something stupider than the last stupidest thing I have ever fucking seen, I feel like I take 1d6 damage to health, and 2d6 damage to SAN. So fuck it.
Downside, as history will tell you, is that gas attacks almost invariably backfire. Swung by JimmyJohn's to get a sandwich on the way home, didn't realize what I had left trapped in the car, and was nearly knocked over when opening the door. I've got to cool it with the blue cheese.
Wednesday 8-14-2019
Power Snatch: 195 lbs 5x2
Spoto Press: 245 6x4
Pull Ups: 5x10
Seated DB Press: 55 lbs 5x10
Box Jumps: 5x8
Damn near everything felt weak and stiff and sore and achy on Thursday. I have been doing a LOT of pretty much everything. My shoulder is feeling wobbly and weird, my lower back is tired, my right SI joint area is TREMENDOUSLY stiff when I wake up, my right glute area aches off and on, and for some reason my right ankle ached after front squats. It's probably time to cut way back on the volume for a weak, test maxes cuz LOL, test broad jump to see if my thoroughly half assed training in that regard accomplished anything, then probably do a Bullshit Week of not super stressful nonsense and see how well all of this recovers.
Thursday 8-15-2019
Squats: 525 lbs 1x1
3-1-0 tempo squats: 425 lbs 4x4
Front Squats: 285 lbs 4x6
Barbell Rows: 195 lbs 5x10
DB Preacher Curls: 45 lbs, 5 sets, 2 minute rests, 42 reps
Running: The little lap thing around the gym is basically a square. What I did was spring one side of it, walk the next, sprint the 3rd side, and walk the final side, for 8 laps.
I WAS, for reasons known only to the sweet baby Jesus, feeling less beat all to hell on Friday. Still going to go ahead with the recovery stuff across the next week or three.
Friday 8-16-2019
Deadlifts: 515 lbs 3x1 Speed Reps: 365 lbs 6x4 ~2min rests Normal Reps: 415 lbs 4x6
Bench Press: 315 lbs 1x1 225 lbs 8x8 2-3 minute rests
Lying Triceps Extensions: 70 lbs 5x10
Saturday 8-17-2019
Pull Ups: 5 sets, 2 minute rests, 52 total reps
Dips: 5x12
Glute/Ham Raises: 4x10
Box Jumps: 5x8
Running: 14 laps/1 mile
-
08-22-2019, 03:58 PM
#356
HA! Mid-week update, suck it!
Monday 8-19-2019
Squats: 525 lbs 3x1 495 lbs 4x2 455 lbs 1x5
Bench Press: 300 lbs 3x1 285 lbs 4x2 265 lbs 1x5
Lying Triceps Extensions: 70 lbs 5x10
Tuesday 8-20-2019
Basketball: 3 games
Deadlifts: 515 lbs 3x1 495 lbs 4x2 455 lbs 1x5
Curls: 85 lbs 5x10
Wednesday 8-21-2019
Clean High Pulls: 275 lbs 5x2
3-1-0 Tempo Bench Press: 275 lbs 5x2
Pull Ups: 5x10
Seated Press: 135 lbs 5x8
Box Jumps: 5x8
-
08-26-2019, 02:24 PM
#357
This whole recovery period might be more effective if I stopped playing basketball. There was a minor hip check when rebounding which knocked my legs out from under me which resulted in me falling, flat upon my left asscheek and forearm, from the peak of my jump. Fortunately, as a very white guy, that wasn't THAT far, so the only "injury" was bruises and three days of mild soreness when I tried to rest my arm on an armrest.
Thursday 8-22-2019
Basketball: 3 games and 1 back bump
Squats: 525 2x1
Paused Box Squats: 475 lbs 4x2
Barbell Row: 185 lbs 5x10
DB Preacher Curl: 45 lbs, 5 sets, 2 minute rests 48 total reps
Friday 8-23-2019
Deadlifts: 515 lbs 3x1
Paused Deadlifts: 475 lbs 4x2
Bench Press: 315 lbs 2x1
Paused Bench Press: 285 lbs 4x2
Lying Triceps Extensions: 70 lbs 5x10
-
09-03-2019, 04:04 AM
#358
Early half of this week was very little more than than retesting the broad jump and dicking around. I did broad jump an even 9 feet three times, so that's a consistent 6 inch improvement in something like 8 weeks, with no actual broad jump practice.
Monday 8-24-2019
Broad Jump: 9' x3
Squats: 535 lbs x1 525 lbs x1 495 lbs x2 405 x5
Bench Press: 305 lbs x1 300 lbs x1 285 lbs x2 245 lbs x5
Lying Triceps Extensions 4x10
Tuesday 8-25-2019
Deadlifts: 535 lbs x1 515 lbs x1 495 lbs x2
Basketball: 3 games
Curls: 75 lbs 5x10
Wednesday 8-26-2019
Paused Bench Press: 275 lbs 5x2
Pull Ups: 5x10
Thursday was a Squat Test day. I got 545 lbs without any more trouble than I expected, but couldn't get 565 lbs past that usual sticking point about a third of the way up and failed it. And shooting around for a bit afterwards caused the inside of my left ankle and slightly above it to ache like hell. It had occasionally felt a very wee bit sore when jumping rope or the like, but it was considerably worse this time. Even just sitting in the car, it dully ached. An ice pack and some Advil did a lot of good, but it is still occasionally bothering me when I actually bounce around, and it's goddamn annoying.
Thursday 8-27-2019
Squat: 545 lbs 1RM
Friday was to test bench and deadlift. Got 315 lbs on bench press easily, as was expected as I've done it weekly. It was basically a "opener" type weight. Couldn't quite push out 325 lbs however. Deadlifted 555 lbs for a hot new sub-220 lbs (and sub 210 lbs) bodyweight PR.
Friday 8-28-2019
Bench Press: 315 lbs 1 RM
Deadlift: 555 lbs 1 RM
Lying Triceps Extensions: 5x10
This current week is going to be Bullshit Week. Feel free to recommend some stupid, "active recovery" level shit to do.
Monday 9-2-2019
Safety Bar Squats: 340 lbs 5x5
Feet Up Bench Press: 225 lbs 5x5
Lying Triceps Extensions: 5x10
-
09-09-2019, 03:56 AM
#359
This week continued on bullshitting around with some quasi-new stuff at "active recovery" type weights. It all has me literally itching (fucking dry skin) to get back to doing entirely too much spastic nonsense to keep me off the street and off drugs.
Tuesday 9-3-2019
Deficit Deadlifts: Using a 45 lbs bumper plate to stand on (4-5 inches? I dunno) 365 lbs 3x5
Curls: 70 lbs 5x10
Running stuff: 10 laps
Wednesday 9-4-2019
Incline Bench Press: 155 lbs 5x8
Pull Ups: 5x12
Broad Jumps: 4x6
Thursday 9-5-2019
Safety Bar Squats: 390 lbs 3x5
DB Preacher Curls: 40 lbs 5x12
I TRIED good mornings with the safety squat bar. I thought they might be a little bit less horrible and useless than I recall with that bar. Turns out they're horrible and useless no matter what bar you use. The SLDLs off of a 25 lbs bumper plate (~2 inch deficit) will prove to be much more effective for hamstrings and lower back, I'm sure. Floor presses might be a bit more featured if my shoulder continues to ache, and done a bit less if it feels better.
Friday 9-6-2019
Deficit Stiff-Legged Deadlifts: ~2 inch deficit 315 lbs 5x8
Floor Press: 225 lbs 4x6
Lying Triceps Extension: 70 lbs 5x10
-
09-16-2019, 03:40 PM
#360
Hot new program of doing basically fucking everything and hoping various soft tissues can keep up with it!
Monday 9-9-2019
Squats: 515 lbs 1x1 Speed Reps: 365 lbs 6x3 Normal Reps: 405 lbs 3x8
Bench Press: 300 lbs 1x1 235 lbs 4x8
Floor Press: 225 lbs 4x6
Lying Triceps Extension: 70 lbs 5x12
Tuesday 9-10-2019
Deadlifts: 515 lbs 1x1
Deficit Deadlifts: 385 lbs 6x6
Barbell Rows: 195 lbs 5x10
Curls: 70 lbs 2x10
Basketball: 1 game
The Rest Of The Planned Curls: 70 lbs 3x10
Box Jumps: 5x8
Wednesday 9-11-2019
Safety Bar Squats: 380 lbs 5x6
Feet Up Bench: 225 lbs 4x7
High Clean Pulls: 245 lbs 6x3
Pull Ups: 5x10
Broad Jumps: 4x6
Thursday 9-12-2019
Deadlift: 515 lbs 1x1
~2'' Deficit SLDLs: 315 lbs 4x10
Barbell Rows: 195 lbs 5x10
DB Preacher Curls: 40 lbs 5x12
Running Stuff: Sprint one side of the track (just about 40ish yards), walk the next, repeated for 10 laps.
Friday 9-13-2019
Squats: 515 lbs 1x1 405 lbs 5x7
Box Squats: 405 lbs 3x4
Bench Press: 300 lbs 1x1 210 lbs 5x10
Seated DB Press: 55 lbs 5x10
FINALLY whatever I did to my lower abdomen appears to be 100% recovered. Or at least close enough that I can do some direct abdominal training without any more discomfort that direct abdominal training normally brings.
Saturday 9-14-2019
Chin Ups: 5x12
Roman Chair Sit Ups: 4x12
Box Jumps: 5x8
DB Farmer Carries: 90 lbs DBs, one way down the track, x6 (Probably going to grab heavier DBs next time)
Running (ugh): 14 laps
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules