Today
Deadlift-
135/225lbx3
275/315/365/405/445lbx1
405lb, 5x1 (90 second rest)
Everything felt great. Solid rep with 445lb. I am getting better at deadlifting now that I’m making it a focus.
Pull-up/cossack squat/side planks, planks, downward dogs-
4x5, 6x4/10x5/10 set of 30 second (30 second rest)
Grip and upper back tired.
And that was it for today.
Today
Push-jerk-
135/155/175lbx3
195lbx1
Some small muscle in my left side quit the moment I started getting the bar overhead, so spent a bunch of time trying to stabilize.
Push-press-
165lbx3
135lb, 2x8
165lb not happening today
Power clean-
95/135/155lbx3
175lb, 3x2
Pretty confident that I can now full clean my bw(~181lb). will try it once the knee heals up.
Funny thing is that the knee felt worse on the push-jerks than the power cleans.
One arm DB bench-
25/35/45lbx6
35lb, 3x10
DB row-
100lbx3
90lb, 6x5
Lying leg raise into hip thrust-
7x5 I think
Grip dead on the rows.
DB curl-
20lb, 5x10
Today
Deadlift-
135/225/275lbx3
335/375/415/455lbx1
225lb, 5x5 (paused, 90 second rest)
10lb PR. Solid heavy single.
Paused deadlifts are awesome. They’re seemingly improved my deadlift technique in just one week.
Surprising part is that I expected today to be bad since of all the grip-intensive stuff I did yesterday. Grip held fine.
Squat-
135/205lbx1
Tried this since my knee felt a lot better while during warm-up body squats. Nope, still no good. I guess I’ll just have to attempt another deadlift PR next week. 465lb here I come.
Pull-up/push-up/hanging leg raise/forward and reverse lunge-
5x4/5x5/5x4/5x5
Limited ROM on pull-up. Grip and upper back tired.
Mile treadmill jog/walk-
.42 speed for the jog, .25 jog/.25 walk/.25 jog/.25 walk
Saturday 7/14
Bench-
95/115/135/165lbx3
185lbx2
165lb, 5/4/3 (90 second rest)
Bench form piss-poor today. Shoulders felt horrible.
BB row-
95/115/135/185lbx5
Push-up-
5x10
Hand walk-out-
5x5
Today (7/16/18)
Deadlift-
135/225/275/315/355/385lbx3
415lbx2
245lb, 5x5 (paused, 90 second rest, hook grip)
First rep of 415lb felt easy; felt a little light-headed on the second rep. Still, felt like a solid rep.
Mile treadmill jog/walk-
.44 speed for the jog, .25 jog/.25 walk/.25 jog/.25 walk
7/17/2018-
OHP-
155lbx1
OHP(135lb)/BB row(135lb)/kneeling ab-wheel roll-out-
5x5/5x5/5x8 (90 second rest)
Last set consistently bad for the OHP.
Power clean-
145lb, 3x5 (90 second rest)
Dip/band pull-apart/rotation between plank, bird-dog, side plank, downward dog-
10x5/10x10/10x 30 second (15 second rest)
One arm DB OHP(35lb)/DB curl(25lb)/hanging knee raise-
3x10, 2x8/2x10, 1x8, 1x10, 1x8/5x5 (30 second rest)
Today
Squat-
135/185/225/265lbx3
295lbx1
145lb, 4x5 (3 second pause, 90 second rest)
Decided that my knee feels good enough to squat again. Felt tingly and had sensations throughout the ramp, but none of the shooting pain that goes through my quads, so I figure I’m good to go. Knee felt fine during the paused squats.
265lb felt easy. 295lb felt good, a lot better than I expected given two weeks or so of no real squats, but something in my head told me to not attempt a second rep.
Doing paused work because the experience with paused deadlift felt so beneficial. I’m hoping that using very light weight and focusing exclusively on form will help me in the long run.
Going to retool how I approach the squat. I’m no longer at the point where I need to squat every other day just to feel ok with it. I think I’m finally past being neurologically inept with squatting.
Edit- Also going to move my stance out wider than I’ve been doing previously. Now it should be slightly outside my shoulder. Previously was narrower than my shoulder.
I plan on deadlifting one day, back squatting one day, front squatting one day. Work up to a heavy set of 1-3 reps, then do back-off sets of paused work for 4-5x5. I plan on doing double-paused squats once I’m 100% with my knees.
May throw in AMRAP sets of 14+ reps if I feel good that day for these as well.
Superset(30 second rest)
Pull-up-
6x5, 4x4
Cossack squat-
5x5
10 and 2 Stationary Lunge-
5x5
Alternating between bird dogs/downward dog/plank/side plank-
10x 30 second
Pull-ups feel a lot easier cause I didn’t deadlift. Went down to 4 reps so that I can focus on form.
Bird dogs are surprisingly difficult.
Mile treadmill jog/walk-
.44 speed for the jog, .25 jog/.25 walk/.25 jog/.25 walk
This felt a bit difficult on the legs for the first .25 mile.
Today…
Push-press-
165lb, 3/1 (90 second rest)
Fuck today. Had no pop.
Superset(60 second rest)
DB bench-
45/55lbx5
65lb, 5x10
DB row-
75lb, 7x10
Sit-up-
7x10
And done. I need to eat more and sleep more.
Today
Squat-
135/165/195/225/255/285lbx3
Deadlift-
135/185/225/275/335lbx3 (paused, hook grip)
30lb jumps for squat and 50lb jumps for deadlift. 285lb felt reasonable given that I’m having bad DOMS right now. No knee sensation during the squats themselves but I’ve felt things here and there as I did other stuff.
Now I realize that I misloaded on the 335lb. Anyways.
Superset(60 second rest)
Chin-up-
1x5
+10lbx3
+20lbx3
+30lbx3
+45lbx3
+20lbx4
2x5
RFESS-
8x6
Hanging leg raise-
8x5
ROM on the RFESS is bad. Hopefully it improves as time passes.
Mile treadmill jog/walk-
.46 speed for the jog, .25 jog/.25 walk/.25 jog/.25 walk
Legs had some bad DOMS today, but everything turned out well.
Today
Bench-
95/115/135/165/185lbx3
165lb, 3x5, 2x4 (90 second rest)
Superset (60 second rest)
BB row-
95/115/135/155/175lbx5
155lb, 5x6
DB OHP-
45lb, 8x6
Kneeling ab-wheel roll-out-
8x6
Superset (30 second rest)
Goblet walk-
120lb, 6 sets
DB curl-
20lb, 6x8
Wow, the walk felt a lot tougher than I thought it would be, significantly more difficult than the trap-bar walk. Felt physically exhausted after just one set. Body is not used to walking while holding that much weight in that fashion.
7/22/18-
10x10 push-up/squat/band pull-apart
7/23/18-
Deadlift-
135/225/275lbx3
335/385lbx1
425lbx0
265lb, 5x5 (paused, hook grip)
I fucked up. Initiated the rep wrong and a lot of it went into my lower back. Stopped and didn’t want to go for any further attempts.
Squat-
135/165/195/225lbx3
255lbx1
All 3 second pauses except for 165lb.
Superset (60 second rest)
Chin-up-
x5
+10lbx4
+20lbx4
+35lbx3
+45lbx2
Alternate between forward/reverse lunge-
5x10
Hanging leg raise-
1x8, 4x7
Lat pull-down-
105lb, 4x10
Mile treadmill jog/walk-
.48 speed for the jog, .25 jog/.25 walk/.25 jog/.25 walk
Today-
Clean and press-
135lb, 5x3
OHP-
135lb, 5x3
Ab-wheel roll-out-
10x5
Dip/rear delt raise(15lb)
10x5/10x8
7/25/18-
Squat-
135/205lbx3
225/255/285/315lbx1
155lb, 5x5 (3 sec pause)
Left hip felt super tight and my knee felt a little weird on 315, but other than that things are close to normal. Will attempt triple next week and see how that goes.
Deadlift(paused, hook grip)-
135/225lbx3
275/315/345lbx1
365lbx0
Grip died.
Superset
Pull-up-
6x5
4x4
Cossack squat-
6x5
10 and 2 Stationary Lunge-
4x5
Alternating between bird dogs/downward dog/plank-
10x 30 second
Treadmill jog-
.6 speed, .25 mile
7/26/18-
Clean and push-jerk(one minute rest)-
135/155/175lbx1
155lb, 1x 2 cleans and 3 jerk, 9x 2 cleans and 2 jerks
Superset(one minute rest)
DB bench-
35/45/55/65lbx5
75lb, 2x7, 1x5
DB row-
70lbx5
90lb, 6x5
Sit-up-
7x10
Superset(30 second rest)-
DB curl-
20lb, 5x10
Standing Y raise
5lb, 5x10
Today
Deadlift-
135/225/275/315lbx3
345/375/405/435lbx1
465lbx0
Left hamstring leading into my lower back couldn’t handle it.
Squat-
135/165/195/225/255lbx3 (3 second pause)
Not bad.
Superset-
Chin-up-
x5
+15lbx4
+25lbx4
+35lbx4
+45lbx2, 1 negative
RFESS-
5x10
Hanging leg raise-
5x7
Lat pull-down-
120lb, 3x7
Mile treadmill jog/walk-
.48 speed for the jog, .3 jog/.2 walk/.3 jog/.2 walk
Today
Deadlift-
135/225/275/315/345/375/405lbx3
245lb, 5x3 (3 second pause, DOH grip, 90 second rest)
Things felt fast and strong until the last set, where suddenly grip became a huge weak point. My left hand actually started loosening as I pulled on the last rep. A bit of a shock since grip hasn’t been an issue in a while. Besides that, easiest triple I’ve done with 405lb so far.
The paused deadlifts felt HARD. Whole body was shaking and I was sweating buckets by the end. I think it’s because I’ve never trained myself to just hold a weight- my static strength is horrible This is what I’ve been training to train with the planks but clearly doing it with weights is another thing entirely.
Squat-
135/205/255lbx1
Bad idea in hindsight- my left hamstring and hip got fucked from the paused deadlifts and so the 255lb didn’t move well at all. Slightly worried that I messed up my right knee again in fact.
Superset-
Chin-up-
1x5
+15lbx5
+25lbx5
+35lbx3
+45lbx1 and slow negative
RFESS-
+10lbx6
4x10
Hanging leg raise-
5x7
Decided that trying weighted RFESS when I haven’t even mastered the unweighted one is silly.
Mile treadmill jog/walk-
.50 speed for the jog, .25 jog/.25 walk/.25 jog/.25 walk
7/31/18-
Superset
Clean and press-
135lb, 10x3
Kneeling ab-wheel roll-out-
10x5
Superset-
Dip-
10x5
Band pull-apart-
10x10
Superset-
One arm DB OHP-
35lb, 3x10, 2x8
DB curl-
20lb, 5x12
V sit-up-
5x6
Or more accurately attempting to do V sit-ups. I don’t know how to do these very well.
Ugh
Squat-
135/165/195/225lbx3
255/285/315lbx1
225lb, 4x6 (90 second rest)
315lb felt ok but single was the best I could do…
Got annoyed and so did normal squats instead of paused. On a positive note, knee seems fine now! Yay.
A bit of an epiphany with training. Why bother getting a 2xbw squat or a 3xbw deadlift if I can’t even jog a 10 min mile without feeling super winded?
Snatch-grip deadlift-
135lbx3
185lb, 5x3
Pull-up-
10x5
Cossack squat-
5x5
10 and 2 Stationary Lunge-
5x6
Alternating between bird dogs/downward dog/plank-
10x 30 second
8/2/18-
OHP-
135lbx3
Clean and push-jerk-
155/175/185lbx1
clean on 185lb felt messy but not too difficult. the push-jerk felt easy. I need to build up my leg strength on the front squat…
Power snatch-
65/85/95lbx3
Muscle snatch-
115lb, 2x2, 1x1
I need to learn how to snatch. I cannot transfer power from my hips all the way up.
Bench press-
95/115/135/155/175lbx3
145lb, 4x6 (90 second rest)
One arm DB bench-
20/30lbx8
40lb, 3x8
DB row-
75lb, 5x10
My butt and groin, particularly the right side, felt super sore today.
8/3/2018-
Squat-
135/165/195/225/255lbx3
275lbx5
175lb, 3x5 (3 second pause)
Felt fine; the pauses started to feel tough at the end.
Deadlift-
135/225/265/315lbx3 (3 second pause except for two reps on 315lb)
Superset-
Chin-up-
x5
+15lbx5
+25lbx5
+35lbx4
+45lbx1, 1 negative
Front lunge-
2x10
Back lunge-
3x10
Hanging leg raise-
5x7
Mile treadmill jog/walk-
.52 speed for the jog, .25 jog/.25 walk/.35 jog/.15 walk
The jog felt really easy.
Today
Incline bench-
95/115/135/155/175lbx3
135lb, 3x8
BB row-
95/115/135/155/175/195lbx5
145lb, 3x10
Trap-bar walk (185lb)/hand walk-out/push-up-
10 set/ 10x5/10x5
DB curl-
20lb, 5x10