Kevin's Training Log

[oshirok]

11/24- Garage 250-340p
Pin Squat 5x235, 3x275, 3x315, 1" above parallel

Wanted to see how pin squats felt. Set the pins a little high intentionally so as to avoid aggravating my adductor. Might be a viable option for doing some heavier squats.

[oshirok]

12/1- WRC 450-650p
Pin Squat 3x275, 315, 2" above parallel
Sumo Deadlift 2x455, 485
Overhead Press 3x135, 155, 155, 2x8x95
Bench Press 5x175, 195, 195, 195
Chin Up 2x8
Bw: 175

Light to medium everything today, since I was sick the past week. Did pin squats to a slightly higher setting this time. I think it's just as difficult as at parallel. Felt pretty weak. Probably didnt help that I lost a few pounds.

[oshirok]

12/3- WRC 330-510p
Box Squat 3x315, 335, 305, 2" above parallel
Pause Front Squat 2x3x225
Bench Press 3x205, 225, 225, 5x205, 205
Overhead Press 3x8x95
Chin Up 3x9
Bw: 173

I think pin squats might be better to do than box squats. Don't know why I'm so light today.

[oshirok]

12/4- WRC 620-850p
Sumo Deadlift 1x510, 510, 525, 3x495
Overhead Press 3x155, 165, 3x5x145
High Bar Squat 1x345, 365, 385, flats, sleeveless
Bw: 171

School had a squat competition thing so I figured I would just squat 315 or something, but it felt okay so I kept going up. Nothing really hurt, surprisingly. I wonder if squatting in flats has anything to do with it. Also I have no idea why my bodyweight was so low.

[oshirok]

12/6- WRC 700-910p
Pin Squat 3x275, 2x275
Conventional Deadlift 1x425, 455, 480
Pause Bench Press 3x3x225, 2x5x205, various grip widths, mostly close
Squat 2x275, flats
Overhead Press 3x8x95
Bw: 174

Had some discomfort on the upper half of the ascent for pin squats, so that's disappointing. It seems like squatting in flats might actually be better. I have no idea why though. School gym had conventional deadlift comp all day today, so I just pulled what I needed to beat the current first place. Didn't feel as bad as I thought it would.

[oshirok]

12/7- WRC 540-740p
Overhead Press 2x170@7.5, 5x3x155
Incline Bench Press 5x165, 175, 175, 175
Pull Up 22 reps in 1 min
Leg Press 8x180, 270, 320, 320
Etc

Shoulder was a little uncomfortable on press and incline. Did some narrow stance leg press. It sounds strange to use "stance" to describe my foot placement on the leg press.

[oshirok]

12/11- WRC 720-840p
High Bar Squat 2x5x225, flats, knees very forward
Overhead Press 3x155, 2x5x145
Sumo Deadlift 5x500@7.5
Leg Press 3x8x340
Pull Up 2x10
Cable Leg Adduction 3x10, slow eccentric

Had to rush today. I think I was out of breath the entire time, but I got done quicker than I thought. Tried some squats with knees actually forward. Even when I take a narrow stance my knees tend to go out just out of habit, so I have to consciously keep them forward. Might be better to try these again in heeled shoes. Leg press is okay as long as I don't go too deep.

[oshirok]

12/14- WRC 620-820p
High Bar Squat 5x225, 255, 275, knees very forward
Pause Front Squat 3x225, 235, 235
Conventional Deadlift 3x365, 405, 405
Overhead Press 2x8x95
Leg Press 3x8x360
Chin Up 5x8
Cable Leg Adduction 3x8, 5s eccentric

Squats didn't hurt. Also started wearing my compression cuff around my adductor again though. Feels slightly less bad in squat shoes than flats. Conventional deadlifts were not terrible. I'm doing better with keeping my back flat. I have to pull my back into extension by rotating my hips more instead of thinking chest up. I don't know if that makes sense. Feels more like a stiff leg deadlift.

[oshirok]

12/18- WRC 345-515p
High Bar Squat 2x5x275
Sumo Deadlift 1x455
Leg Press 8x360, 380, 380, 360
Chin Up 5x8
Cable Leg Adduction 4x8, 5s eccentric
Cable Rear Delt Flyes 4x10

No pain on squats. It's practically impossible to get my knees to not slide forward the entire descent when theyte pointed so forward. Sumo felt really weak/off technique for some reason. Partially from lack of sleep probably. Hands were also oddly really sore holding on to 455 so I just stopped.

[oshirok]

12/28- Garage 910-1010p
High Bar Squat 5x255, 275, 275
Bench Press 3x10x135
Bw: 175

Was on a trip last week. Went to school gym but it was closed even though it was suppose to be open. Shoulder still hurts.