Kevin's Training Log

[oshirok]

7/30- school 520p-700
Squat 405x2, 390x2x2, 55lb bar
Sumo Rack Pull 505x1, 535x1, 555x2, 515x3, below knee, straps, 55 lb bar
chin bwx12, 10

I really need to stay tighter in the hole on squats, but the weight still moved pretty well. First time doing sumo rack pulls. I was going to do 4" block pulls, but didn't want to set it up so I just pulled off the safeties. With the safeties set the lowest possible it was more like a 6" block pull. Totally could've pulled 6 plates cause negligible ROM.

[John Hanley]

Are you lifting competitively? You should consider moving in that direction.

[oshirok]

Are you lifting competitively? You should consider moving in that direction.

I haven't done a meet yet, but I'd like to in the near future. Unfortunately, there aren't too many in Hawaii (Oahu).

[oshirok]

8/1- home 145p-315
Standing Rack Press 162x2x5
Bench Press 200x8x4, tng
Chin Ups bwx4x6, x3x4, x2x2 (40), neutral grip, amrap7

I'm either getting stronger at the rack presses or getting better at positioning myself before pressing, because the weight today moved well. And my breakfast consisted of a protein shake and some iced coffee. Well whatever it is I just hope it carries over to my full ROM press. Bar path on bench felt very not good, mostly because of my elbows.

[oshirok]

8/2- home 400p-515
Bench Press 185x3x6, 1s pause
Chin Ups 40x6x4, neutral grip
Dips bwx20x2

Went hiking today and I'm tired and my legs are sore. Ate a big lunch to make up all those calories I burned. Switching tomorrow's and today's workouts since I'd rather bench and chin two days in a row than squat all that volume after hiking. Even still, I might drop a set or some reps from the squats, otherwise I'll be sore come Thursday. Less than 2 min rests on bench, since I kept it extra light and about 7 min rests on chins, because I still wanted to hit what I was suppose to for that.

[oshirok]

8/3- school 120p-230
Squat 320x6x4
Leg Curls somexsome
Back Raises x10x3

Cut some volume on squats so I won't be sore come Thursday's heavy squats. I poked a hole in my finger because of the chipped metal on the plate when warming up for deads. It kept bleeding whenever I grabbed the bar, so I stopped. Did some leg curls and back raises since I still had to wait for a couple of my friends.

[oshirok]

8/5- school 530p-700
Bench Press 245x4(f), 225x5, 1s pause
Overhead Press 155x7, 142x5x4
Chin Ups bwx14
Curls 40x20, 18, 15

Failed fifth rep of bench, which I only attempted since I had a spotter. I went all out on the first set of press, since it felt good. That's the first press PR I've hit in a couple of months I think. Maybe the rack presses are helping. About 5 minutes between sets of press. I may just continue increasing the weight for bench, while dropping the reps, and adjusting the volume accordingly.

[oshirok]

8/6- school 515p-645
Squat 390x4, 55 lb bar
Sumo Deadlift 475x5, bar with junk knurling
Conventional Deadlift 385x3, hook

Didn't attempt the last rep of squats and skipped the back off set. Gonna reattempt 390x5 in 2 weeks. Felt junk before I went to the gym and form was not very good today either. Haven't been sleeping as much this week, cause trying to get work stuff done before school starts. Tried to get back flatter for deadlifts. Did a set of conventional after since I didn't pull earlier this week. Could've pulled at least two more reps, but hook still hurts. Also, I had to wait like 30 minutes to get a platform to deadlift. Ugh.

[oshirok]

8/9- home 315p-445
Standing Rack Press 170x1, 172x1x4, nose level
Squat 295x3x5

Felt pretty weak today because I hardly ate any food. Misloaded the first set of rack presses. I did lightish squats and skipped deads, because Thursday night my back suddenly started hurting quite bad, and then on Friday morning it was almost completely better. I also missed yesterday's workout because I was out all day long. So the plan is to hit volume bench tomorrow, along with the usual weighted chins and dips and then do Wednesday's and Thursday's workouts as planned, assuming nothing hurts.

And speaking of messed up programming, school starts soon, so I'll be going back to a 4 day upper lower split. To better accommodate my schedule, Wednesdays and Thursdays are going to be volume, with Saturdays and Mondays being intensity. I'm going to keep the same rep scheme for squats, mostly the same for deadlifts, and try to get almost the same total bench volume in two days instead of three.

[oshirok]

8/12- school 450p-620
Bench Press 225x3x2, 205x5x2, 1s pause
Overhead Press 165x4, 152x3x5
Chin Ups 50x4x5

Took a slightly wider grip on bench today, elbows felt better. About 4 minutes rest for press and chins.

Got sick on Monday, didn't train. New new plan is hit some volume triples on squats tomorrow, then do heavy bench on Saturday and heavy squat on Monday and that leads nicely into my new schedule.