IronGeek's Training Log Part Deux: Striving for Mediocrity

[irongeek]

12/12/17

Squat - 440@8, 465@9, 420x3@8.5, 8.5, 425x3@9
2 ct pause bench - 235x3@7, 245x3@8 255x3@9 (4 sets)
Block pull - 405x6@7, 435x6@8, 450x6@9, 9.5

Back is fried. Tough but good workout. Back tweak not a problem, but still something out there at warmups...

[irongeek]

12/14/17

Comp BP - 285@8, 300@9, 270x3@ 9,9,9,9.5 (TnG bench on last rep of 3rd set - Just forgot to do short pause)
Pause Squat - 350x3@7, 370x3@7.5, 390x3@8, 395x3@8.5, 400x3 @9, @9
Rows - 210x6@6, 240x6@7, 260x6@8, @8, @8, @8.5

Ab work (7 min leg lifts 20 sec hold on the minute)
Pullups - 7 minute density block

Great workout. Squats felt stronger than a long time. Rows were moving well. Bench - no shoulder pain plus it was moving very well.
Peaking is actually working. I'm amazed. Maybe being stuck in a car for 9+ hours yesterday helped. I was stuck in a snowstorm driving home from a business trip. It really sucked.

[irongeek]

12/15/17
LSD Cardio (Treadmill) - 30 minutes @ 5mph @4 deg incline.
Hammer curls - 15lbs x 25 x 3 (for my elbows)

LSD cardio. Does that mean "Long, Slow, Dull" or "Lame, Stuipid, Dismal"? Either way, this 30 minute run was better than the last one. Good to get some conditioning in. It definitely helps even though I hate it.

[irongeek]

12/16/17
Deadlift - 475@7.5, 525@9.5, 475x3@9 - 3 sets
Press - 180@8, 190@F, 175x3@8.5, 177.5x3@8.5, @9, 180x3@9.5
3-0-3 Tempo Squat - 315x6@6.5, 325x6@7.5, 335x6@8, 8.5, 325x6@8
Pullups - 7 minutes
2 sets of 15lb dumbbell curls

Notes - DL weight selections were off Should've done 485@8 and 515@9. Oh well. At least the work set weights were on target.
Press - Forever and ever, my press has ALWAYS favored my right side. On heavy weights, my right arm keeps going up and my left arm stalls. So I actually THOUGHT about what to do and came up with this: Shift my grip (both hands) over 1/2"to the left. This forces my right side to lift more and my left to shift less. It worked. Both arms went up together and I could lift more. I hope to slowly LP the grip back to the middle of the bar.

Tempo squats were ok. They just make you sweat and breathe hard.

[Meshuggah]

Strong Lifting! Keep up the good work.

[irongeek]

Strong Lifting! Keep up the good work.

Thanks, Shug! I'll have to re-incorporate SGDLs in my next program.
I think I made the best progress on my deadlift when I was doing those.

[irongeek]

12.19.17

Squat - 445@8, 470@9.25, 425x3x3@9
2ct Pause bench - 240x3@7, 250x3@8, 257.5x3x2@9, 255x3x2@9
Block pull - 405x6, 425x5, 435x5
Pullups - about 7 minutes worth.

Spinal erectors should be spelled "e-wrecked-ors". Cumulative stress of heavy pulling caught up to me. I scrapped the last set. Back just said "YOU ARE DONE". So I was done.

Not sure if I'll hit any deadlift or squat PRs off this program, but my bench sure will.

[irongeek]

12.20.17

HIIT - Treadmill push. 10 intervals , 20s each EMOM @8deg. 2 intervals at 2 min intervals.
AB work - iso dip bar holds - 20s each.
15lb dumbbell - slow eccentrics - for elbow health.

I think I like HIIT better than LSD cardio.

[irongeek]

12.21.17

Bench - 285@8.5, 305@F, 270x2, 265x2, 260x3
Pause squat - 350x3@7, 370x3@8, 390x3@9, 390x2@9, 390x3@9
Rows - 210x6, 240x6, 250x6 - 3 sets.

Complete bummer of a workout. All my lifts were lower than last week. I had zero confidence in anything after my bench attempt/fail @305.
I think I've hit a training wall. Not sure if its diet or my program or I'm genetically predisposed to weakness.
It doesn't matter. I'll come back for more this weekend. Not sure why.

[irongeek]

12.23.17

DL - 485@8, 510@9, 470x3x3@9
Press - 175@8, 185@9, 170x3@7.5, 172.5x3@7.5, 175x3@8, 177.5x3@8.5, 180x3@9
303 tempo squats (aka "the devil"): 315x6, 330x6, 340x6, 345x6, 335x6x2
Pullups - 7 minute density block - 25 total reps. Did 7 reps on first set. These are improving (finally!)


Some slight pain in left lower glute near pelvis. Didn't stop my squats, but made me shift a bit to avoid the pain.

Next week: Deload/Testing