djl236's log

[djl236]

Week 11 Deload

Sunday 11/12/2017

Squat
45x2x5
135x5
225x3
315x3
365x3
405x3 @ 7.5 maybe 8.
Left groin (one I didn't tear) was tender/sore during warmups. Odd. Hopefully nothing.

Press
45x10
95x5
135x3
155x3
170x3
185x3 @ 8.5

Chins - BW only
4x10

[JAM]

Week 10 Test week

Squat
485x1 @ 10


Deadlift
545x1 @ 10 - Lifetime PR!

Nice job on the squat and deads. I'm kind of curious what it is gonna take to get those upper numbers going. I fear it's gonna be a cycle with some ridiculous volume and frequency.

[djl236]

Nice job on the squat and deads. I'm kind of curious what it is gonna take to get those upper numbers going. I fear it's gonna be a cycle with some ridiculous volume and frequency.

Bench has been moving. I suspect going to 350 right away instead of 340 would've netted me another bench PR this year. Overall I can't complain. I've put 15lbs on my bench this year. That's nuts.

Press I'm doing pin press strictly from chin level. We'll see if that gets it moving.

Tuesday 11/14/2017

Deadlift
135x3
225x3
315x3
405x3
465x3 @ 8

Competition Pause Bench
135x5
185x3
225x3
275x3
305x3 @ 8

Chins - BW only
4x10

Thursday 11/16/2017

Circuit x 3:

BB Curls 85 x 10
Pushups BW x 10
Rolling DB Triceps Extensions 35s x 10
Chins BW x 10

[djl236]

New cycle...Repeating last again since I'm still getting PRs out of it. If I start stalling at all during it, I'll reassess.

Week 1

Sunday 11/19/2017

2 Inch Deficit Deadlift
135x5
225x5
315x5
410x5 @ 7
420x5 @ 8
435x5 @ 9 - PR

Press - every rep paused at the bottom.
45x10
95x5
135x5
150x5
165x5 @ 7
175x5 @ 8.5
185x5 @ 10 - started too high I guess.

3ct Paused Bench
135x6
185x6
225x6
245x6 @ 7
260x6 @ 8
275x6 @ 9 - PR

[djl236]

Tuesday 11/21/2017

Squat
45x2x5
135x5
225x5
315x5
375x5 @ 7
385x5 @ 8
405x5 @ 10

Competition Pause Bench
45x10
135x5
185x5
225x5
270x5 @ 7
280x5 @ 8
290x5 @ 9

Weighted Chins - BW + 40lbs
3x8

Thursday 11/23/2017

Rack Pulls
135x5
225x5
315x5
405x5
490x5 @ 7.5
500x5 @ 8.5 almost 9
515x5 @ 10 - Barely got it. Hitched last rep.

Pin Press - Chin level
45x10
95x5
135x5
150x5 @ 7
160x5 @ 8
170x5 @ 9 almost 9.5 - PR

Close Grip Bench
135x6
185x6
225x6
240x6 @ 6.5
255x6 @ 8 maybe 7.5
270x6 @ 9 - PR

[djl236]

Week 2

Sunday 11/26/2017

Press - every rep paused at the bottom.
45x10
95x5
135x4
155x4
170x4 @ 7
175x4 @ 8
180x4 @ 9 almost 9.5
170x4 @ 9

2ct Paused Bench
135x3
185x3
225x3
280x3 @ 7
290x3 @ 8
300x3 @ 9
285x3 @ 9

2 Inch Deficit Deadlift
135x4
225x4
315x4 - Felt a pop as I started the 4th rep and then immediate pain in the lower back. Dropped the weight. That was it for the day. Lots of pain.

Per Mac, started alternating every 4 hours between 800mg of Motrin and 1000mg of Tylenol all day. Still on it as of now (Wednesday) and continuing till told to stop.

Went hunting Monday. Back felt better later in the day.

Woke up Tuesday sore and tight.

Tuesday 11/28/2017

Squat - Mac said start with the bar and try working up to a heavy triple. Stop as soon as it doesn't feel right no matter what the weight is on the bar
45x2x5
135x5
225x3
315x3
365x3
385x3
405x3 - stopped here. Moved well. RPE 9/9.5. No pain. Tight and sore afterwards at home.

Competition Pause Bench
45x10
135x5
185x4
225x4
280x4 @ 7
290x4 @ 8
300x4 @ 9
290x4 @ 9

Weighted Chins - BW + 35lbs
5x8 - PR

Today is Wednesday 11/29/2017. Sore all day but mostly because I sit at work at a desk. I'm tight. Still alternating between the Motrin and Tylenol at the same doses. I'll shoot Mac a text tomorrow to see if I'm still doing rack pulls and BB rows.

Shit sucks but I should be ok. I think its similar to the injury Allan Thrall suffered and made a video about.

[djl236]

Thursday 11/30/2017

Rack Pulls
135x5
225x4
315x4
405x4
455x1
495x4 @ 7
510x4 @ 8.5
515x4 @ 9
495x4 @ 9
No problems, but strength down a little.

Pin Press - Chin level
45x10
95x4
135x4
150x4
170x4 @ 7
175x4 @ 7.5
180x4 @ 8
185x4 @ 9.5
175x4 @ 9

BB Rows
135x4
225x4
315x4 @ 7
325x4 @ 8
335x4 @ 9
315x4 @ 9

[djl236]

Week 3

Sunday 12/3/2017

2 Inch Deficit Deadlift
135x5
225x4
315x4
385x2
415x4 @ 7
425x4 @ 8
450x4 @ 9 - PR
425x4 @ 10 - Fuck, happened again. Back went out and instant pain on rep 4. Dropped the bar. Goddammit.

Decided to do the rest as best as I could wearing a belt for everything even bar warmups.

Press - every rep paused at the bottom.
45x10
95x4
135x4
155x4 @ 6.5
170x4 @ 8.5
175x4 @ 9.5 - Strength way off due to back.
160x4 @ 9

3ct Paused Bench
135x3
185x3
225x3
280x3 @ 7
290x3 @ 8
300x3 @ 9.5
285x3 @ 9

at least I can bench.

DB Hammer Curls
40s x 4 x 12

Immediately that night and still currently back on the Motrin/Tylenol rotation every 4 hours. Feeling good today (Wednesday). Monday and Tuesday sucked, especially Monday.


Tuesday 12/5/2017

Squat - work up to a set of 3 heavy as I can @ RPE 9 or until I'm in a lot of pain then just stop immediately.
45x3x5
135x5
225x3
315x3
365x3
385x3
405x3 @ 9.5
Stopped. Not bad during sets. Tight between sets.

Competition Pause Bench Press
45x10
135x5
185x4
225x4
280x4 @ 7
290x4 @ 8
305x4 @ 9 - PR
290x4 @ 9

Weighted Chins - BW + 40lbs
5x8 - last two sets the last couple reps were barely completed.

[JAM]

I have sympathy for you on the back bullshit. Going thru it myself.

[djl236]

I have sympathy for you on the back bullshit. Going thru it myself.

We'll make it.