Kevin's Training Log

[oshirok]

2/7
(suppose to be) Upper Volume
Bench Press 197x3x3, 2s pause
Reverse Band Bench Press 205x5 (195 top/155 bottom)
Chins bwx5x5 EMOM
Curls 45x18x3

My elbows are so messed up. It probably didn't help that I played ultimate frisbee and basketball before lifting. I tried the reverse bands, hoping it would put less strain on my elbows, but it didn't really help. The chins hurt too.

[oshirok]

2/9
Lower Volume
Squat 315x5, 5, 5, 3, 3, 4
SLDL 225x8, 275x5x2
Rows 135x10x3

Maybe could have barely done 315x5x5, but my rests times would have been over 10 minutes, so I finished with triples and I just did 4 reps on the last set so it would total 25. I'll try doing 8 triples for a few weeks and see how that goes.

[oshirok]

2/11
Upper Intensity... and some volume
Bench Press 220x2x3 paused, 155x8 tng
OHP 125x8, 115x8, 6 (beltless)
Rows 165x6x3

It seems as thought I've fixed the tennis elbow, but now it feels like I have tricep tendonitis. My elbows are all kinds of fucked up. I think the bottom position of ohps and chins hurt because of the terminal flexion and extension. On the ohps today I didn't rest the bar on my upper chest, but that forced me to use a lighter weight. Also going to try just doing rows instead of chins for a bit.

[oshirok]

2/13
Lower Intensity
Squat 375x1(f), 345x2x2
Paused Sumo DL 365x3, 385x3, 405x3
Conv DL 335x8
Curls 70x8, 8, 7, 6

Looking at the video of my squat it doesn't look that bad. 375 just didn't want to go up a second time. I decided just to hit some slightly lighter but still heavy squats since I wasn't going to attempt 375 again. I also had to use the 55 lb bar since all of the 45 lb bars with center knurling were taken. That 55 lb bar has crazy knurling and I think it's thicker too, so maybe that could have thrown me off (yes, I'm going to blame the bar), although it's nice that the bar doesn't flap around at the top of the squat. I'm going to try paused deadlifts, pausing about 2" off the floor for about a second. I like rotating Deadlift variations kind of like a max effort thing, but not hitting only singles. I'm thinking block pulls, paused, and regular sumo deadlifts for 1-3 reps and then pulling a 5-8 rep back off set of conv. Maybe I'll do heavy conv pulls once in a while too.

[oshirok]

2/14
Upper Volume
Standing Rack Press 145x3x3, 135x3x2 chin level
Bench Press 155x10, 165x10, 160x10 tng
BB Row 135x12x3

Training on Valentines Day, since I'm currently single and I at least know that my barbell isn't going to just leave me after three years. Anyways. Totally overhauled my volume day. Standing rack presses prevent my elbows from being flexed all the way at the bottom position and I'm still getting most of the range of motion. I tried lighter benching for high reps and that surprising didn't hurt my elbows. I doubt sets of 10 will do anything to drive my singles and doubles on volume day though. I actually got a kind of chest pump, which was just weird. Lastly the rows are (unfortunately) replacing the chins for now, since I can do them without pain. While it's not ideal, I'm getting tired of trying to train through this triceps pain which hasn't been getting better. It seems I can at least do these lifts, which is better than nothing and at least I can squat and deadlift, which is what really matters.

[oshirok]

2/16
Lower Volume
Squats 320x3x6, 275x8
SLDL 280x5x2

These squats went about as great as my year is going. Was going to do 320x3x8, but I felt horrible today and I don't know how I even managed to grind through six of the triples. Did a back off set just to make up some volume. Maybe it's a good thing I'm not going to do that meet in April.

[oshirok]

2/18
Upper Intensity
Bench Press 235x1x5
OHP 120x8x3
Rows 175x8, 6, 6
Curls 40x22, 19, 14

Elbows were alright today. Not being in pain is nice.

[oshirok]

2/20
Lower Intensity
Squat 375x2
Conv DL 405x3
Paused Sumo DL 385x3x2
Pull ups bwx10, 8, 6

Squats actually felt strong today. I need to keep stuffing my face with food. Decided to see what I could get with 405 for conv and I was pleasently surprised with the 3 reps.

[oshirok]

2/22
Upper Volume
Rack Press 140x4x4, chin level
Bench Press 165x10, 10, 10, 9(f)
Row 140x12x3
Curls 45x20, 18

Totally turning into a bb style day, aside from the rack presses. I don't understand why I can do 4x10 and 5 singles without my elbows hurting, but trying to do 5x5 makes me want to quit. Then again, I don't particularly care about my bench press, so whatever.

[oshirok]

2/23
Lower Volume
Squat 325x3x8
SLDL 285x5x2

Did my working sets for squats in under an hour so that's nice. Going to do a mock meet this weekend with one of my lifting partners since he wants to and I figure why not, since I've been doing heavy doubles and singles on most of my lifts recently and I'm due for a reset soon.