Dabucche's Log
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Re: Dabucche's Log
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).
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).
Last edited by dabucche on Tue Jul 30, 2013 12:06 am; edited 1 time in total
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
CYCLE #2
Squat:305
Bench:210
Deadlift:375
Overhead Press:140
Squat:305
Bench:210
Deadlift:375
Overhead Press:140
Last edited by dabucche on Mon Aug 26, 2013 11:02 pm; edited 2 times in total
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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).
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).
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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......
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......
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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
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
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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).
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).
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
8/24/13
Overhead Press
85x4
85x4
90x4
95x4
Finally done with Deload week. Back to my 5's week, moving actual weights.
Overhead Press
85x4
85x4
90x4
95x4
Finally done with Deload week. Back to my 5's week, moving actual weights.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
Last edited by dabucche on Mon Aug 26, 2013 11:03 pm; edited 1 time in total
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
Re: Dabucche's Log
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.
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.
dabucche- Posts : 98
Join date : 2013-06-10
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