kevins training log

[kevinpd]

quick intro for me.
My name is Kevin- 37 y/o 6'0 168-172ish male been lifting for awhile.
have attempted to follow other routines or made some of my own. have done some strongman training and olympic training. however, i have decided to just go simple and focus on the basic lifts.

after reading various threads on the site for a few months i decided to log on. seems to be some great advice going on and some true spirited people as well.

current schedule is: set up this way due to work schedule and volume of people in gym. Still works out to give appropriate days of rest
repsxsets
5x3 with adding +5lbs each week for sq, bench and PC, started off with TM but felt it was to much volume at this time
my press and deads have slowed at this time. i am guessing some of that has to do with rest periods which is typically 2-3 minutes with max about 4 minutes (not rarely done though). this may be related to either ADHD lifter or excited to lift

i have been following this template for about 3 months with later july and early aug being a poor progress month due to chiropractor and vacation.

tues I
squatx5
press/benchx5
deadsx5

fri V
squat5x3
press/bench5x3
PC 3x5

Sun R
squat5x2
press/bench5x2
abs/hypers 8-10x2

current training as of fri
squat 270x5x3
press 130x5,5,4
PC 175x3x5

goals
sq 300x5
press 145x5
deads 345x5
bench 215x5

current
sq, press, PC mentioned
bench 190x5
deads 325x3
pull ups +45x5

[kevinpd]

this really did not paste well from microsoft works. sorry for this

[kevinpd]

Sun Recovery
squat 215x5x2
bench 150x5x2
abs/low back
lifted at home today so GMs and hanging leg raises
taking kids to lake since its supposed to get into 90s this pm
kevin

[kevinpd]

8/31 (I)
was a little nervous about lifting today. i had a mild R shoulder impingement from 8/30. had difficulty with empty can test and getting r shoulder into comfortable position to hold the bar for squats. however, i have been trying to lift later in the pm, stretched the shoulder capsule out along with ice and 600mg if ibuprofen x2 i felt good. still some hesitancy with OH presses.

Squat trying to cut down on the amount of ascending sets to save a little for the working set.
135x5
185x3
225x2 belt loose
245x1
265x1
275x5x1 belt tightened

OH press
barx5
65x5
95x3
115x1
125x1 belt lose
135x4 belt tight again a little apprehensive with pressing and didnt want to push it
deads
135x5
225x2
315x1 belt lose
325x4 belt tight. ripped first 3, slowed the 4th. stood up waited 15s ish and broke the 5th about 4inches started to round to much and let it go.
abs
so over all squats went great, presses better than expected cause of shoulder, deads debating to either move to triples or rack pulls

[kevinpd]

9/3 (V)
thought my shoulder was doing better. i was wrong, about 30m before lifting, i rotated just right and started feeling some pain again. the ibuprofen had not had a chance to kick in yet though. so when i got to the gym i stretched the hell out of my shoulder and capsule and away i went

squat
135x5
225x2
245x1 belt loose
265x1
275x5x3 belt tight
thought for sure my bean poles were gonna break near the end of last set.

bench
95x5 no pain
135x3
155x1
185x1 still no pain
190x5 struggled but no pain. felt a little sloppy in the shoulder though
190x3 really felt like i was starting to piston so i stopped
185x3 same
135x2x2
come sat. back to the gym for some RC work and stabilization work. my shoulder has never felt that loose and shitty. pain wasnt an issue thankfully

pull ups (instead of PC)
+40 6,5,5

overall, squats really did feel great. however, i think after the first working set of bench i shut it down mentally. little disappointed. o well. treat it and do it again.
kevin

[kevinpd]

sun (R)
squat 220x5x2
press 115x5x2
keeping the press sensible today with focus on low trap and RC stabilization.
hypers/weights ball crunchesx8-10x3
RC work-ER/IR, low traps, face pulls, empty can, x10-15x2
i am hoping this doesnt get worse and require ortho intervention.

i am looking forward to tuesday intensity day though.
goals will be to obviously hit the reps and wt
squat 280x5 which will be a pr
dead 325x3 have pulled in the past, but not after squats so pr?
bench well see what happens hopefully 195x5 which would also be a pr
kevin

[kevinpd]

tues (I)
squat
barx5
135x5
225x2 belt loose
245x1
265x1
275x1
280x5 belt tight PR
bench
barx5
135x5
155x1
175x1
185x1
192x3 feel like i had another in me, but wasnt gonna push it. shoulder felt pretty good. also PR
dead
135x3
225x2
315x1 belt loose
325x4 belt tight. stuck at 4 same as last (I) day. first 3 went great, 4th slowed and no go on 5th. i am gonna dead once every other week to see if that will get it moving

squat/ press/bench/p ups
squat/bench/press/abs/low back
squat/press/bench/Pwr clean/deads

[kevinpd]

fri (V) 9/10
squat
barx5
135x5
225x2
245x1 belt loose
265x1
275x1 belt tight
280x5x3 belt tight PR PR PR
press with deload
barx5
95x3
105x1
115x1 belt loose
120x5x3 belt tight trying to adjust some technique, not sure if i like the belt either
pull ups at 177 +50
4,4, no wt added 10
i was a mess after squats. didnt help that i had 3 hours of shitty sleep, no breakfast. 2 granola bars, 16 oz milk, quiznos regular roast beef sub, and a bowl of ceral along with a shit load of caffeine to get through.

[kevinpd]

9/14 (I)
squat
barx5
135x5
225x3
245x1 belt loose
265x1
275x1
285x5 belt tight PR
press
barx5
95x3
105x2
115x1
125x1 belt loose
135x3 belt tight going backwards
rack pull 16"
185x3
275x1
325x5 belt medium-didnt want to throw up
pull downs 200x6-8x2sets
floor press 155x8x2

getting a little discourage about pressing. so i am thinking about adding jerks in the rotation with some tricep accessory work. also changing to 16" deads for a bit to see if that may kick start some progress. probably should have started a little lower 300 or something. time will tell

[kevinpd]

9/17 (V)
squat
barx5
135x5
225x3
245x1
265x1
275x1
280x1
285----fuckkkkkkkkkk 3,2 thats it.
bench
barx5
135x5
155x1
175x5x3
Pwr clean
135x3
155x3x5

not sure what happened today. i felt flat all day, didnt think about training this pm.
i had a red bull about 30m prior to lifting with no noticeable affects. reviewed my diet nothing really changed, slept descent. so i am gonna reset everything by 10% and work back up. trying to figure what i left out.