Kevin's Training Log

[oshirok]

9/12- home 520p-750
Overhead Press 155x3x6
Dips 45x5, 70x5, 8
Chin Ups bwx5x25

Tried to do some weighted dips. My elbow was fine in the beginning, but hurt when I attempted to start a third set with 70. I guess weighted dips are out. Took extra long because I was doing research for my linguistics paper between some sets. About 4 min rests on press. Chins took a little over an hour.

So programming wise, press and deads will be the same. Those are working well enough. No benching for at least a month probably. Lots of bodyweight dips since I'll need some kind of extra pressing volume to help drive my press. I've had enough of the ridiculous chin volume and I think it's done as much as it will, so I'll do one day weighted and one day a few sets bodyweight. Lastly and most importantly, I'm going to move my squats to a month long cycle. Two weeks of pause squats for 3s and regular squats for 5s then two weeks of pause squats for 2s and regular squats for 2s or 3s. Probably going to have to tweak the number of sets so I get an appropriate amount of volume.

[oshirok]

9/14- school 610p-740
Pause Squat 305x3x6, 2s
Sumo Rack Pull 525x1, 565x1, 525x3x2, 505x5, 55lb bar and straps

Right adductor was a bit tight so I had to slow my descent on the squats, but other than that they went fine. Calf cramped on the 525 single, so I was hesitant going heavier, but 565 went fine and I probably could've gone even heavier. After watching the videos I did notice the bar swinging back towards me, which means I wasn't setting up close enough. Probably just because I don't do rack pulls very often.

[oshirok]

9/15- school 420p-600
Overhead Press 162x5, 155x6
Dips bwx33, 25, 25, 17
Cable Row somex10, somemorex10

Neck was feeling really tight on the right side all day, but didn't bother my overhead press. No bench cause elbow. All out on dips on the first set, 33 isn't too bad I guess. Probably the 3rd time I've ever done cable rows, just wanted to do something other than chins, since I've been doing so many chins.

[oshirok]

9/17- school 430p-530
Squat warm up
Sumo Deadlift 405x2x5
Front Squat 45xsome, 135xsomexsome

Was going to squat 330x5x5, but my warm up and still very tight right adductor told me not to. Depending on it feels next week, I'll probably light squat Monday, then medium squat Thursday, then restart the squat cycle. Since I didn't squat anything much, I figured I'd do some speedy sumo pulls that ended up not so speedy. Too soon after Monday's rack pulls I think. Had time so I did some light front squats to work on my wrist/forearm/tricep/lat mobility. I can actually rack a front squat, but when I squat, I can't keep my elbows up enough, so my wrists hurt a little. Also eating quite unhealthy food for most of my current food intake and not sleeping enough and drinking way too much coffee, because school.

[oshirok]

9/19- home 640p-800
Overhead Press 150x5x5
Chin Ups 25x6, 35x6, 45x6x2, neutral grip
Dips 25x20, 17, 15
Bw: 163??

That weight can't be right, although I hardly ate today. Been doing homework all day. Continued doing homework while lifting. Press went okay. Starting weighted chins again, since I'm done with the high volume. Dips with just 25, because it's better than doing two days of amraps with bodyweight, and 25 isn't enough to hurt my elbow. About 5-6 min rests on everything.

[oshirok]

9/26- home 330p-430
Overhead Press 45x8, 8, 6, 75x5, 95x5, 115x5, 135x5, super raw- no belt, sleeves, wraps, shoes, or shirt
Squat 45x10x3, 135x5, 185x5, 225x5, 255x5, 275x5, same as above
Chin Ups bwx8x2, neutral grip
Bw: 162

Sick the past week, didn't lift, hardly ate. Getting better, wanted to lift something today. Ramped 5s on press and squat because no idea what I'd be able to do. Right adductor feels tight, because bowling last night. Bowled a 300 though, so that's cool. Squats with no heel feel weird. Everything felt heavy.

Gonna lift tues, thurs, sat this next week and just go by feel. Only now realizing I may have taken too many classes.

[oshirok]

9/29- school 320p-520
Squat 275x5, 295x5x2, heels ~1 ft apart, feet 30 degrees
Overhead Press 155x3, 145x5x2, 135x7
Chin Ups bwx14, 12, 9
Dips bwx25, 20, 16

Probably have strained adductor. Bowling aggravates it more. Gonna squat narrow and slowly move it out. Still no idea when I'm going to start benching. I just want to be not injured. Still feeling pretty weak.

[oshirok]

10/1- school 330p-530
Squat 315x5x3, narrow stance
Sumo Deadlift 460x3x2, 430x3, 5

Squatted narrow again. Didn't hurt, so that's good. Little bit wider next session. Just pulled the weight my training partner was pulling for deads. Weight moved okay. Technique felt a little off since I didn't deadlift last week.

[oshirok]

10/3- home 410p-510
Overhead Press 142x5x4
Bench Press 45x10x2, 85x6, 115x5, 135x5, 155x5, 175x5, 185x1

Tried to bench. Worked up in small increments. Slow eccentric because I was scared for my elbow. Apparently I was right to be scared for my elbow. 175x5 was perfectly fine. Tried 185, about 1/3 way down I felt my elbow not feel right, so I went back up and racked it. Tried again, actually did a rep at 185, but it hurt. Fuck benching.

[oshirok]

10/4- home 200p-315
Squat 325x5, 295x5, slightly less narrow, 135xsome, paused
chin 35x6x4

Spent a while warming up because adductor. Made my stance slightly less narrow. Didn't hurt, but 325 moved slower than my third set of 315 from Thursday. Not sure why. Squatted 135 after with regular stance just to sort of feel it out. I can feel that my adductor is kind of tight, but it feels better than a week ago I think. Chins cause I didn't do them yesterday.