Disregard DOMS, acquire Gains (*and/or injuries)

Discussion in 'Training Logs' started by The_observer86, May 4, 2015.

  1. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    New log, took some time off lifting, restarted a couple of weeks ago, need log now to keep track
    Stats

    Height ~ 5'9" (175 cm)
    Weight ~175 lbs (fat) (79 kg)

    Best Lifts

    Squat 315 (142kg)

    Bench 205 paused (93kg)

    Deadlift 435 no belt (198kg)

    OHP 135 ( 61kg)
    Update:155lbs/70kg

    Power Clean 215lbs/98kg
    Pullup BW=90lbs/41kg
    Goals: get more swole, reduce bodyfat a bit (probably 21+% now), do sports, cardio
    Get 1000 lbs total (955 now), increase OHP (I'm part of the current OHP comp)

    Program: done Starting Strength, Texas Method, some linear stuff (including Candito beginner), full body 5/3/1. Currently, I will be doing 5/3/1 Boring But Big Challenge (https://www.t-nation.com/workouts/boring-but-big-3-month-challenge), started on the second month, 2 weeks in now. I was doing LSD runs last couple of weeks, and ran 12k today which irritated my knee injury, so I'll wait for it to heal before I run again
    [YT]4T8iAj9YP7k[/YT]

    [YT]dWb4q5pnyKo[/YT]

    [YT]RCRYTRJ0AnA[/YT]

    OHP
     
    #1
    Last edited: Jul 2, 2015
  2. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    back on track

    squat
    205x5x5

    bench
    135x5
    155x5
    170x5

    bb row
    135x3x10

    rdl
    135x10
    155x10
    175x10
     
    #1
  3. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    I copied workouts from team log to see my progress better here
     
    #2
  4. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Cycle 1, week 3 of BBB 5/3/1
    pushups
    bar warmup
    Paused bench

    140x5
    160x3
    180x5 (PR) decided not to do extra joker/down sets to take it easy on my shoulder

    BBB OHP
    85x10
    85x10
    85x10
    85x10
    85x10

    accesory #1
    BB curl
    85x3x8

    DB rear raises
    15x3x12

    My knee is still sore from Sunday, will have to wait before next squat or schedule deload
     
    #3
  5. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    OHP
    45x
    95x5
    105x5
    115x3
    125x5 or 6?
    135x1
    140x1 +5 PR
    145x1 +10 lbs PR (66kg)

    Bench
    135x5x10

    DB laterals
    15x5x10

    DB curls
    30x5x10+
     
    #4
  6. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Squat
    45
    135x3
    155x3
    185x5
    225x3
    235x3
    165x5x10
     
    #5
  7. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Still have crazy DOMS from teh sqwat
    Bench
    45
    135x5
    145x5
    155x5
    165x8 paused PR

    OHP
    95x3x10 (70%TM)
    I was in a hurry
     
    #6
  8. AmericanStryker Blue Belt

    AmericanStryker
    Joined:
    Jan 5, 2014
    Messages:
    640
    Likes Received:
    5
    Great work bro
     
    #7
  9. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Thanks, bro. Already feeling gains in my shoulders/chest/triceps from all the volume
     
    #8
  10. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    I was supposed to do squats/BBB deadlift, but my quads were still super sore (I got sharp cutting pain just from squatting 95x5), so I decided to throw in random upper back exercises
    Power clean (started sloppy, cleaned up tech by the later sets)
    95x3
    135x8x3 60kgx8sets

    Barbell Row
    155x3x8 70kgx3sets
    these felt great, my back was much more locked in, lats more active as well
     
    #9
  11. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    I'm starting to question my sanity/validity of this program after
    Squat
    135x5
    155x5
    190x5
    205x5
    220x7

    BBB deficit deadlift (70+%TM)
    265x10
    265x10
    265x10
    265x10
    265x10 120kg
    Almost puked there, good thing I did cardio weeks before, saved me. Not sure how I'm gonna recover for next week or dead/squat combo later this week...
     
    #10
  12. Bloodhy Blue Belt

    Bloodhy
    Joined:
    Jan 10, 2011
    Messages:
    581
    Likes Received:
    172
    Location:
    Edmonton
    Deficit deadlifts for rep as an assistance, love it!
     
    #11
  13. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Haha, yes! I measured my plates they were 14" instead of standard 18.
    My back was not that sore actually for all the whining I posted, just really cardio intense. Hammies are pretty sore today though.

    OHP
    95x5
    100x5
    105x5
    110x5
    115x7

    BBB bench
    135x5x10

    superset with chins
    10
    10
    10
    8
    8
     
    #12
  14. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Lats and shoulders were pretty sore, low back was a bit weird before I warmed up, but rest of the work out went easy, BBB squats much better/easier than last week
    Deadlift
    135x5
    225x3
    285x5
    305x5
    325x5

    BBB squat
    185x5x10

    incline dumbbell (I was at my brother's gym, took opportunity of DB's)
    45x10
    45x10

    Curl
    40x10
     
    #13
  15. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Little less work this week, but still managed to hit the main lifts:
    Friday:
    Deadlift
    135x3
    225x1
    275x3
    315x3
    325x3
    345x8

    DB bench flat
    45x10
    55x10
    65x10
    65x10

    DB row
    75x10
    75x12
     
    #14
  16. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Decided to take it easy/deload since I beat up my knee in judo and my shoulders are overworked a bit. Keeping it light or low volume and trying accessories this week.
    Squat
    95x5
    115x5
    125x5
    135x5
    165x1 10 sec pause
    165x5

    OHP
    45x10
    95x5
    115x3
    125x1
    135x1 pretty sloppy my body got twisted and one arm went faster, maybe due to my right shoulder/rotator cuff weakness/soreness

    BB row
    165x4x6 these went really well, with good speed and ROM

    RDls
    165x3x10 overhand grip
     
    #15
  17. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    I'm back, shoulders feel much better. Did judo Monday, lots of ground sparring, my conditioning is kinda terrible vs bigger black belts

    Tuesday
    Bench paused
    135x5
    145x5
    155x5
    165x5
    175x5

    OHP
    95x10
    95x10
    95x11
    didn't feel like doing more sets, my shoulders were super fatigued

    BB row
    175x5
    175x5
    175x5
    175x5
    175x5
    My form and strength is getting better at rows. I will be doing 2 plates in no time. I did my own basic progression for rows:
    week 1: 3x8 155
    week 2: 4x6 165
    week 3: 5x5 175
    next week I'll start over with 10 more lbs (165x3x8)
     
    #16
  18. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    this
    and that
     
    #17
  19. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    finally got around to doing sqwaats this week
    205x5
    225x5
    245x5 catching up to my old numbers from christmas (beltless, high bar)
     
    #18
  20. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Paused bench
    75x10
    135x1
    135x2
    135x1
    145x5
    165x5
    185x5 paused rep PR
    (also did 135x6x2 speed bench wednesday)

    BBB OHP (70% TM)
    95x10
    95x10
    95x10
    95x10
    95x10

    Not much volume this week, trying to rehab my nagging shoulder pain

    biceps
    rear delts
     
    #19
    Last edited: Jun 14, 2015
  21. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Some of the week's highlights:
    Squat
    135x5
    155x5
    185x5
    205x5
    215x5
    230x10 PR
    215x5
    205x5

    OHP
    95x5
    105x5
    115x5
    120x9 PR
    115x5

    Bench
    135x5
    150x5
    160x5
    170x9 PR
     
    #20

Share This Page

monitoring_string = "fd5733925866a04e50edd70f38dfaa35"
monitoring_string = "603ac9fff68f23709f2a42bf5e29272b"