Kevin's Training Log

[oshirok]

2/25
Upper Intensity
Bench Press 225x2x3 (p)
OHP 155x4, 125x8x2
Pull Ups bwx8, 8, 6, 5, 5

Bench felt like shit, except for the first rep of the last set (although the next rep was the worst of all). OHP felt really good.

[oshirok]

2/28
Failure Day (Mock Meet, since my training partner insisted)
Squat 355x1, 385xf, 385xf
Bench Press (paused) 215x1, 235x1, 245x1
Sumo Deadlift 435x1, 465xf, 465xf
Result: 355/245/435 = 1035 lbs
bw: 159 lbs

That was quite disappointing and humbling. Only had one meal in me, so I'm going to blame that. And the fact that I'm weak of course. I've been stuffing my face with food the whole week, but this morning I weighed 159 lbs, so I guess I need to eat more.

Maybe I should care about my squat and deadlift as much as I care about my bench (which is not at all), since that's the only thing I hit a PR on.

[oshirok]

3/2
Lightish full body
Bench Press 175x5x2 tng, using new and expensive rehband elbow sleeves
Squat 275x3, 315x3, 275x3x2(p), all beltless
Pull ups bwx8, 7, 6, 5, 4

[oshirok]

Going to be starting a program I came up with based off the version of the TM split I've been doing. The squat and bench programming is what changed the most. Main ideas are higher frequency, volume split over two days to allow for better recovery with (slightly) more total volume, and a 2 week alternation to be able to add weight at a slower pace to avoid stalling. So, it's not really TM any more.

(setsxreps)
W ohp int+extra squat+bench vol
ohp 1x6/1x3
pause squat 2x6/3x3
bench 4x6/6x3
pull ups 40 total reps

F extra bench+squat vol+dl asst
spoto press 2x6/3x3
squat 3x6/5x3
sldl 2x8

U bench int+ohp vol
pause bench 1x6/5x1
standing rack press 3x6/5x3
rows 3x10

M squat int+dl int
squat 1x6/5x1
sumo 3x3/1x6

I feel like I've been changing my programming around too much recently, but basically it's all been to accommodate my elbow pain: hb squats, light/low vol benching, rack pressing instead of ohp, no chins, etc. Elbows have been feeling good lately, so hopefully I'll be able to run this without messing up.

[oshirok]

3/4
Bench Vol + Extra Squats Day
OHP 142x6
Bench Press 180x6x4
Pause Squats 275x6x2

Skipped pull ups cause homework. Workout was short and easy. Rehband elbows sleeves feel good when benching.

[oshirok]

3/6
Vol Squats+Extra Bench Day
Spoto Press 175x6x2
Squat 305x6x3
SLDL 275x6, 8
Pull ups bwx10, 6

I think my elbows didn't like the spoto presses, so maybe I'll just do paused benching instead, because I really don't want to risk it.

[oshirok]

3/7
Bench Press 200x6(p)
Standing Rack Press 135x6x3
Rows 145x10x3

Short and easy workout.

[oshirok]

3/9
Squat 335x6
Sumo DL 425x3, 435x3x2

Deadlifts felt good. Getting quicker off the floor.

[oshirok]

3/11
OHP 157x3
Bench Press 195x3x6
Pause Squats 295x3x3 (2s)

actually checked body weight: 164 lbs

Upper body lifts felt really easy today. It might be because I'm actually gaining weight.

[oshirok]

3/13
Squat 325x3x3
Bench Press 185x3x3, 2s pause
DE Sumo DL 315x1x9-12, ~EMOM
Sumo DL 425x1, beltless
SLSDL 315x5x2

Squats were going good, but my right adductor area felt not normal after the third set, so I decided I'd better play it safe. Also, my elbows were feeling tendonitisy, but for some reason it didn't bother my benches. Did some sumo speed pulls after to make up some lower volume and to work on technique. Lost count of how many singles I did, but my new technique has really been helping with speed off the floor. Then I did the heavy single because my friend was deadlifting on the platform next to me and I'm stupid. SLSDL = Stiff Leg Sumo Deadlift.