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8/30/19 Friday
Traffic was terrible, got to SS Gym 1/2 hour late. Rushed thru squats, then deadlifts. Probably didn't get enough rest in for bench work sets
Squat 3 x 5 x 145
pause at bottom, depth better
Deadlift 1 x 5 x 185
think about keeping body back, keep the bar on shin with lats. push the floor away.
didn't gouge my shin today, so that was something. still don't seem to be dragging bar up my shins
Bench 2 x 5 x 147.5
control on way down, need to work on correct lock out position and correct touch point
2nd set was a struggle on last two reps. had to reset to get the last rep
1 x 2 x 147.5
i gave up on the last set. it didn't "feel" heavy, i just couldn't move it off my chest. i probably could have ignored the time constraint and hung around and finished but I didn't.
I really need to work on the mechanics of this lift
Probably staying at this weight, maybe even drop until i get the lift mechanics right and can make it thru my work sets without struggling. No need to rush. I'll discuss with my coach.
Last edited by psc15771; 08-31-2019 at 10:41 AM.
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9/2/19 Monday
Squat 3 x 5 x 150
depth ok, need to work on stretching to help alleviate pain
Press 3 x 5 x 90
control on way down, point knuckles at ceiling, lead with elbows and don't go past starting position
Deadlift 1 x 5 x 190
think about keeping body back, keep the bar on shin with lats. push the floor away.
try lat band pulls, try cueing "protect armpits"
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Just took a look at your logs. Nice work coming back after the long break. Crazy how quickly the time flies. Looking forward to you putting up some PR numbers. When things get heavy and the program isn’t going perfect anymore, adjust and keep moving. That’s the advice I have to give myself too. I’ve tried the NLP twice and given up both times when it’s become too heavy. Injuries can do that too.
Keep up the good work!
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Thanks Jared_T. Time does fly. I hope to make some new PRs by the end of the year.
9/4/19 Wednesday
Squat 3 x 5 x 155
depth ok
Bench 3 x 5 x 147.5
control on way down, need to work on mechanics and bench position in rack
Deadlift 1 x 5 x 195
need to work on lats, shins, lats, shins
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9/6/19 Friday
Squat 3 x 5 x 160
depth ok
Press 3 x 5 x 95
control on way down
Deadlift 1 x 5 x 205
need to work on lats, shins, lats, shins
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9/9/19 Monday
Squat 3 x 5 x 165
depth ok
Bench 2 x 5 x 150
1 x 4 x 150 Coaching
1 x 1 x 150 Finished last set with single
work on touch point, lock out, breathing at lock out, elbows flaring out
right shoulder sore
Deadlift 1 x 5 x 210
better on lats, shins
Last edited by psc15771; 09-10-2019 at 08:13 AM.
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9/11/19 Wednesday
Squat 3 x 5 x 170
depth ok
Press 1 x 5 x 105
1 x 4 x 105
1 x 4 x 105 tried to grind out last rep, couldn't quite do it
stay at this weight for next time
Deadlift 1 x 5 x 215
pull it up shins
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Big 10lb jump on presses. You would’ve nailed it with a 5lb jump for sure. Keep moving upwards and onwards!
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Thanks for pointing that out Jared_T. I'm not sure how i got confused. I'm staying at that weight so I'll plan on getting it next session.
9/13/19
Squat 3 x 5 x 175
depth ok
Bench 2 x 5 x 150
1 x 3 x 150 felt what seemed like a pop and had some pain
1 x 2 x 135 Finished last set with less weight. Sore, but ok.
mechanics better today. I've had trouble with my right shoulder before so i didn't push thru.
right shoulder sore. i'll probably concentrate on press next week
Deadlift 1 x 5 x 225
need to keep it on shins. This was definitely harder than last session.
Personally I had a shitty week. My mom's been gone for two years and her birthday would've been this week. My wife and I put one of our dogs down that had cancer and was fading fast. Work has been crap and most of it has been things I have no control over but I'm expected to take care of. I didn't feel like hitting the gym this week but i'm glad i did. There's something zen like in moving weight and making progress.
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9/16/19
Squat 3 x 5 x 180
Press 3 x 5 x 105
Sore from bench press irritation/injury on Friday. Didn't have any issues with pain during press if unracked/racked properly
Deadlift 1 x 5 x 230
need to keep it on shins. need to get my mechanics straightened out.
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