Dabucche's Log

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Re: Dabucche's Log

Post  dabucche on Sun Jul 28, 2013 12:14 am

7/27/13
Overhead Press
80x5
85x5
95x5

65x5x10

Pull Ups
x10
x10
x10

The end of deload week. Put a little bit more concentration on pull ups than I had before, was able to pull off 3x10.  Felt strong today on the press, probably because I had an easy job at work, and got out at 12 (saturday).


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Re: Dabucche's Log

Post  dabucche on Sun Jul 28, 2013 12:20 am

CYCLE #2

Squat:305
Bench:210
Deadlift:375
Overhead Press:140


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Re: Dabucche's Log

Post  dabucche on Tue Jul 30, 2013 12:04 am

7/29/13
Squat
225x5
245x5
260x10

155x5x10

leg extensions

Five's week. Holy shit what a tough session. I wanted to note that 260x10 were full ROM but my form broke down (back curving).

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Re: Dabucche's Log

Post  dabucche on Fri Aug 02, 2013 10:14 pm

7/31/13
Bench
160x5
170x5
180x9

95x5x10

I need to fix my form on bench, still benching like a frat boy.
This powerlifter trainer needs to stop trying to get money from me.

8/2/13
Deadlift
275x5
295x5
320x8

185x5x10

Not my best showing on sumos, but also not my best conditions for a PR. I didn't do the assistance because the gym was closing.

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Re: Dabucche's Log

Post  dabucche on Sat Aug 03, 2013 8:43 pm

8/3/13
Overhead Press

105x5
110x5
120x5

65x5x10

Not as bad as it looks, but still a shitty session. Instead of my normal close stance (which I get a lot of lumbar extension from), I used a split stance for the work set, so I didn't get the lumbar extension I usually do. I'm willing to fix my form on bench, but I like my OHP form too much to give it up. Even if it's a little dangerous.

This brings 5's week of cycle #2 to a close. I really need to fight for good reppage next week.

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Re: Dabucche's Log

Post  dabucche on Mon Aug 05, 2013 11:36 pm

8/5/13
Squats
245x3
260x3
275x6

155x5x10

leg extensions

Brutal day at work, but I only have one more week left. **I found out why I'm not getting stronger--> I was losing weight, AKA not eating nearly enough** I've been fixing this, I can't guarantee I'll get stronger, but I'm not gonna fucking stop trying. No.

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Re: Dabucche's Log

Post  dabucche on Thu Aug 08, 2013 6:43 pm

8/7/13
Bench
170x3
180x3
190x4

105x5x10

Kaz Press
50x4x10

I used my new (correct) technique, and I can understand how the leverages are better. This is a weak display of strength, but this change was for the better. It should pay off sooner rather than later.

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Re: Dabucche's Log

Post  dabucche on Fri Aug 09, 2013 8:36 pm

8/9/13
Deads
275x3
315x3
335x6

185x4x10

Not even sure if all those sets of 10 were actually 10. I felt like death by the fourth set and called it. My maximal set went decent.

I'm done with landscaping.

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Re: Dabucche's Log

Post  dabucche on Sun Aug 11, 2013 9:49 pm

8/10/13
Overhead Press
105x3
115x3
125x5

85x5x10

Pull Ups
x8
x8
x8

I was hoping/expecting for more than 5 reps on my AMRAP, but at this point I think it's just best to keep fighting for the reps and hope for the best.

So much more rested without landscaping. Wake up and go to sleep whenever.

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Re: Dabucche's Log

Post  dabucche on Mon Aug 12, 2013 3:30 pm

8/12/13
Squats
260x1
275x1
290x3

155x5x10

Leg Extensions
70x3x15

Not a bad session, This is 1's week now. I had something left in the tank for my 290 set, but I didn't know if it was a full rep, and I wasn't willing to find out.

Gonna be benching 200 for AMRAP on wednesday, using my new bench technique.. great......

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Re: Dabucche's Log

Post  dabucche on Thu Aug 15, 2013 6:35 pm

8/14/13
Bench
180x1
190x1
200x2

105x5x10

Kaz Press
60x4x10

I had one more in the tank, but my second one didn't have any grinding and my third one would have. So no third. Paul Carter is adament that grinding through a rep creates a warped supercompensation curve, and isn't useful for training purposes.

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Re: Dabucche's Log

Post  dabucche on Fri Aug 16, 2013 2:15 pm

8/16/13
Deads
315x1
335x1
355x1

Romanian Deads
185x5x8

Terrible session today, but I'm not too worried about it. I know 335x6 was a better set, so there are some things I did wrong:
1: No more morning lifting
2: No more 5x10 for sumos, replace them with Romanians
3: More stretching and foam rolling.

I always felt like death after the 5x10 sumos and I feel like my hamstrings need more direct work. I'll weigh myself later to see how my weight is doing.

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Re: Dabucche's Log

Post  dabucche on Sat Aug 17, 2013 11:39 pm

8/17/13
Overhead Press
120x1
125x1
135x3

Kaz Presses
60x4x15

Some klokov pressing and wide grip overhead pressing

Today's session went well, I wasn't expecting much more. I hope this is a sign that I just need to be more diligent with my foam rolling and preparation. This brings 1's week to a close. Time to deload and reap my strength gains.

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Re: Dabucche's Log

Post  dabucche on Mon Aug 19, 2013 11:58 pm

8/19/13
Squat
185x4
200x4
215x4

That is another fix I'm making on my programming. No accessories or high volume on Deload weeks. This is a week of recovery, so my training needs to reflect that

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Re: Dabucche's Log

Post  dabucche on Thu Aug 22, 2013 7:00 pm

8/21/13
Decline Bench
135x4
135x4
135x4
135x4 (close grip)

Done. I just want to be done with this deload so I can see how (or if my strength is progressing).

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Re: Dabucche's Log

Post  dabucche on Fri Aug 23, 2013 1:02 pm

8/23/13
Deads
225x4
245x4
265x4

Straight Legged Deads
225x5

Oopsie. I wasn't supposed to do the SLDLs, but I wanted to do something difficult and get some hamstring work in. Sumos felt like SHIT and the straight legged deads felt awesome. 225lbs must be about 75% for SLDL right now, if not less. I need to stretch out my hips/glutes before Sumos, I don't have enough flexibility.

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Re: Dabucche's Log

Post  dabucche on Sun Aug 25, 2013 11:31 pm

8/24/13
Overhead Press
85x4
85x4
90x4
95x4

Finally done with Deload week. Back to my 5's week, moving actual weights.

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Re: Dabucche's Log

Post  dabucche on Mon Aug 26, 2013 10:53 pm

CYCLE #3

Squats: 315
Bench: 215
Deadlift: 385
Overhead Press: 145

The goal is to make it through this cycle and the next, without missing a necessary rep.


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Re: Dabucche's Log

Post  dabucche on Mon Aug 26, 2013 11:00 pm

8/26/13
Squats
225x5
250x5
265x5

Front Squats
135x5x10

Not quite sure if I did 5 or 6 reps on my AMRAP, but I'll record it as 5. Either way it wasn't 100% effort. Had one grinder in the tank.

I wanted to do front squats cus back squats get boring after a while.

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Re: Dabucche's Log

Post  dabucche on Wed Aug 28, 2013 10:01 pm

8/28/13
Bench
160x5
170x5
185x6

105x5x10

Kaz Press
~75x5x12

This was with *correct* bench form. The last rep had too much elbow flare but whatever. I ate as much as I could last night, and it showed today. I seriously want to gain about 30lbs over the school year (up to about 200lbs), get bulky and move some big numbers.

The EZ bar was definitely not 25, probably more like 15, so I adjusted the plates accordingly for Kaz presses.

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Re: Dabucche's Log

Post  dabucche on Fri Aug 30, 2013 4:39 pm

8/30/13
Deads
285x5
305x5
325x5

Hack Squat Machine
3 plates x5x10

I was worried about this session this whole week, 325 for 5 reps sounded daunting. Deadlifts are going to be the killer in this first run of cycles, I programmed the training max too high.

5 wasn't 100% effort but I don't know if I had 1 more rep in the tank, it could have gone either way.

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Re: Dabucche's Log

Post  dabucche on Sat Aug 31, 2013 8:12 pm

8/31/13
Overhead Press
110x5
115x5
125x6

75x5x10

Pauses tricep extensions
65x4x8

Good session, this brings 5's week to a close. My lower back is fried from sumos yesterday, recovery shit today and tomorrow. I need to be ready for Monday.

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Re: Dabucche's Log

Post  dabucche on Mon Sep 02, 2013 4:58 pm

9/2/13
Squats
245x3
265x3
285x6

165x5x10

3's week. I got drunk last night and my calf was sore today for no reason, yet I had a good session. Reasons for that? I ate alot of calorie dense food last night, and I like the barbells more here (in college) than in BSC. I'll keep doing 4 slices of pizza for dinner lol.

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Re: Dabucche's Log

Post  dabucche on Wed Sep 04, 2013 11:13 am

9/4/13
Bench
170x3
185x3
195x5

105x5x10

Kaz Presses
85x5x10

I can't tell how bad my elbow flare is on bench, but I'm pretty sure it's there. I want to use a false grip next bench session because it seems to correct my form. Also, I want to stay around 75lbs for kaz presses, as my form deteriorated with the heavier weight today.

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Re: Dabucche's Log

Post  dabucche on Fri Sep 06, 2013 2:47 pm

9/6/13
Deadlift
315x3
325x3
345x5

SLDL
185x10
225x4x5

light work on on some rowing machine

Awesome session. Once again, not 100% effort but definitely close enough to it. My lower back hurts *slightly*, at certain times in certain positions. Alot of food, rolling, and sleep should take care of most of it. Not too worried about it.

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