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Regular chins aggravates the tendinitis. I can do pullups now - doing them with straps helps the most. The parallel bar chins is kind of a compromise. It lets me get some bicep work in without aggravating things too much. I keep trying chins, but after the 3rd rep or so, I can feel the 'nitis start to return. And it was a bitch just to get rid if it to this point!!Originally Posted by Bliss
Member
10/23/17
Squat - Work up to 420 x 4, 400 x 3, 365 x 5 x 2
Bench - 260 x 4, 245 x 5 x 3
Back and legs still sore and tired from last friday's deadlifts. Plus lots of yard work.
Planned on doing 420 x 4 and then 400 x 4 x 3. But when I took my 4th rep at 400, my hips just kept going down til I hit the pins. I haven't done that in like forever. Just tired, tired, tired!
On the other hand, bench felt good, so I got that going for me.
Member
10/24/17
Pin Press - 160 x 3, 150 x 5 x 3 (next week try 160 x 4 and 152.5 x 5 x 3)
SLDL - work up to 315 x 5 x 3 (next week add 20 lbs, these were not hard but could definitely feel them due to yesterday's squat workout)
Pullups - BW x 6, 5, 5, 5, 5
Trying different things than I usually do. Pin presses and SLDL. Never did pin press before. No stretch reflex - all shoulders/triceps off the pins.
Everything felt good and I don't feel wiped out, so we'll call it a "good" workout.
Member
10/26/17
Press - 170 x 5, 165 x 5 x 3
Press Start - 205 x 3 starts
3 0 3 Tempo Squat (w/belt): 355 x 5 x 2 (last 2 reps of last set non-tempo)
Pause Squat - 355 x 5
Pause squats are the devil. First two or three reps are fine, then agony. Switched to pause squats on 3rd set.
This squat variation provides lots of low back "pump" and quite a cardio workout. I was left panting. Probably need the conditioning anyway.
Member
10/27/17
Bench - Work up to 285 x 1, 295 x 1, 260 x 5, 250 x 5 x 2
DL - Work up to 475 x 4, 440 x 5 (easy)
Deadlifts a little slow because tempo squats yesterday were a bit more stressful than anticipated, but I got the target reps (4) in for the target weight (475).
Bench felt good. Less pain in left shoulder, which is a good sign.
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10/31/17 - Halloween (and birthday) Workout
Comp Squat - 405@6, 425@7, 445@8,
390x5@8, 8.25, 8.5, 9
2ct Pause Bench - 205 x 4 @6, 225 x 4 @7.5, 235 x 4 @8.5, 240 x 4@9.25, 235 x 4@9.5, 230x4@9.5
RDL - 225 x 7@6, 255x7@7, 275x7@7, 315x7@8, 315x7@7.5, 320x7@7.5
Trying a new routine - Jordan's General intermediate/advanced strength program.
I like that it auto-regulates. I just need practice on feeling out where I am on these exercises. Squats, I kinda knew already from all the squatting i've done in the past. Pause bench and rdls are new to me, so I fudged those up a bit, but I'll get em'.
By the way, I turned 46 yesterday. I figure I've got a few years of gainz ahead of me. After that, well, I guess I'll be treading water at-best.
Happy Halloween, all!
Member
11/2/17
Comp Bench
270 x 1 @8
245 x 4 @8
240 x 5 @8, @8.5
235 x 5 @8, @8.5
2 sec Pause Squat
315 x 4 @6.5
340 x 4 @7.5
355 x 4 @8
365 x 4 @9, @9
Press
105 x 7 @6
120 x 7 @7?
135 x 7 @7
140 x 7 @7.5
140 x 7 @8, @8.5
Pullups - 20 in 7 minutes
Good workout. These are taking longer than for a 4 day split, but I only have 3 per week, so I got that going for me.
RPE gauging is a work in progress. I hope to get better at this.
The RPE targeting is definitely a plus for my logs. It gives much more meaning to my log book than just "checking the box" and getting a set done - as that could mean it was easy or grindy. I can see this becoming a good habit.
This training plan also has me doing exercises I've never done before or done very few times in the past - RDLs, Comp bench, pause squats, etc.
Member
Catching up...
11/4/17 (sat)
Comp DL - 505x1@8, 440x5@8 - 4 sets
TnG Bench - 240 x 4@7, 250x4@8, 260x4@9, 260x4@9.25, 257.5x4@9.25
F Squat w/belt- 185 x 7@?, 205x7@7, 225x7@7, 225x4@Fail (bar fell off delts), 205x7@?
CGBP (sub for incline db press) - 185x8@6, 195x8@7, 205x8@8,205x7@9, 195x8@9
TnG bench and DL went well - because I've done them before. The Front squats were a total shit show. I don't think I have the mobility in the shoulders to keep the bar in place. I dumped them on my second work set. This ended up being more of a shoulder exercise than leg exercise (though I got major DOMS in my quads from this, nonetheless).
CGBP was probably too stressful of a sub for db press - esp after my shoulders were trashed from front squats.
Today - 11/7/17
Squat - 445 x 1@8, 390x5@8.5, 385 x 5@8, @8, @8.5
BP (2 ct paused) - 220x4@7, 230x4@8, 235x4@9,9,9.5
RDL- 315x7@6.5?, 335x7@7.5, 340x7@8, @8, @8, @8
Still felt beat up from Saturday... But got a decent workout anyway.
RDLS are tough with sets of 7 - really got a good cardio workout. Squats were perfect @8 today. Form felt beautiful for first time in a long time. 2ct pause bench caused left shoulder some pain, but not much.
Member
11/9/17
Comp Bench - 275 x 1 @8, 245 x 5 @8, @9, 240x5@8, @9, 235x5@8.5
2ct Pause squat (w/belt): 315x4@7, 345x4*8, 365x4 @9, @9, @9
Press - 105x7@6, 125x7@7, 140 x 7@8, @8, @8, @9.5
Good workout. I hate 7s. I kinda like pause squats. Gotta figure out why left shoulder is hurting. I think it's my squat grip and the way I unrack the bar - I seem to be putting more weight on the left side as I unrack it, then it hurts a bit. But its adding up.
Member
11/11/17
DL w/belt - 515 x 1 @8, 445 x 5@8 x 5 sets
TnG BP - 285 x 1@8, 235x4@8, 245x4@7.5, 250 x 4@8.5, @8.5, 255 x 4@8.5, 260 x 4 @9
F Squat - 135 x 7, 185 x 7@7, 205 x 7@7.5, @7.5, 215 x 7@7, 225 x 7@7.5
CGBP - 185 x 8 @7, 205 x 8@8, @8, @9
Great workout. Had to keep adding weight to some of the exercises because the target RPE felt low. Still trying to do a better job guestimating RPE.
One good thing - front squats still hard but better - did "California" squat style. Though not ideal, I at least can old the bar. Good quad pump.
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