Disregard DOMS, acquire Gains (*and/or injuries) | Page 4

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
    DB OHP
    50x5
    Incline DB press
    55x8
    45x10

    DB rows
    65x10
    75x10
    75x10

    Bench
    135x5
    155x3
    185x3
    185x2
    175x5
    155x10
    135x12

    BB row
    135x5
    155x5
    185x5
    185x5
    185x5

    Bike
    55min @140 bpm
     
    #61
    Last edited: Nov 23, 2016
  2. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Deadlift (no chalk or belt)
    265x1
    355x1
    425x1 10 sec hold on top
    355x6

    Calf raises machine
    3x12x210

    Lunges
    30lbs db across gym a few times

    Chinups
    10
    10
    9
    10
    tricep
    pushdowns
    70x4x15

    facepulls
    70x3x20

    leg curl machine
    165x12
    185x12

    Elliptical
    20min@150 bpm
     
    #62
  3. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Monday: didn't have much time for sqwats, so i decided to do upper/lower split
    OHP
    95x5
    105x5
    115x5
    120x5

    Dips
    several sets x pathetic. Wow I could barely do 2 dips after OHP, worked up to 6 or so

    Db rows
    75x10
    75x10

    Chins
    10
    10
    10
    10
    12

    Bike 50 min @ 145 bpm

    Today:
    Db single arm ohp
    45x5
    50x5
    55x5

    DB row
    45x10
    50x10
    55x10
    65x10
    75x10
    75x10
    75x12

    Db bench
    65x10
    65x10
    65x10

    Sqwat
    135x5
    155x5
    185x5
    205x5
    225x5
    225x5
    225x5
    225x5

    Deadlift
    405x1 hex plates suck. No chalk/belt/warmup Just jumped in randomly after about a minute rest of swquats. Had to do it in hard mode, grinder
    Hanging leg raises
    12
    12
    12
    10
    12

    Ab wood chop/judo throw
    10 per side
    Decline ab bench
    10
    Bicep machine
    3x10
    Calf raise
    220x3x10
     
    #63
  4. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    db curls
    30x12
    30x12
    30x10

    Back extensions
    bwx10
    10lb dbs held out in front
    5x10
    back was pumped

    facepull
    60x5x20
    decline ab bench
    bwx20

    elliptical
    43 min@140 bpm
     
    #64
  5. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    neutral grip pullups
    bwx10
    +45 lbs x 5 reps
    45x5
    45x5
    45x5
    45x5

    Standing one arm DB OHP
    45x10
    50x5
    55x5
    60x3
    55x2
    45x10

    Some forearm wrist roller x several sets
    box jumps
    5x5 or so
    swinging some weighed bat (I don't even know what to call it) around with judo footwork
    later
    Bench
    135x5
    155x5
    180x5
    175x5
    175x5
    175x4
    175x4
     
    #65
  6. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Deadlift (beltless)
    155x3
    265x5
    315x5
    365x5
    365x5
    365x5
    415x1
     
    #66
  7. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Not surprisingly, my back was super sore all weekend. I tried doing light snatches and power cleans, but my left lumbar started cramping pretty bad; so I just did upper body today.
    Saturday: 55 minute LSD run, mostly on soft uneven surface (park grass)
    Sunday: some benching, did heavy holds and finished with 185x5 touch and go
    Today:
    empty bar power snatches
    95lbs snatch x several sets
    95 hang PC x10

    OHP
    95x5
    105x5
    115x5
    125x5
    115x5
    105x5

    Pullups
    5x10 various grips
    Dips-much easier this time
    25 total
    Hanging legraises
    3x12
     
    #67
  8. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    quick workout in the basement
    pendlay row
    135x5
    135x5
    135x5
    135x5
    155x5
    185x5
    185x4
    185x4

    Spoto bench, legs up
    135x5
    155x5
    165x5

    curls
    30x3x10

    ab wheel
    5x10
     
    #68
  9. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    bike 55 min@135 bpm
     
    #69
  10. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Decided to pull a heavy deadlift single cause our gym will be closing for the holidays. My back was recovered from last week, but the weights still felt heavy and slow; probably due to sleeping less than 2 hours. Tried using the gym belt, but wasn't really helping. My backdown set matched all time 5rm PR.
    Deadlift
    155x3
    155x3
    155x3
    265x2
    355x1
    425x1 probably too big of a jump. also i saw a weird twist in the video; not sure if because of previous lumbar imbalance/injury or rotator cuff acting up
    385x5 beltless



    Went on to fluff work after

    Calf raise machine
    230lbsx4x12

    Chin ups from hang to collar bone
    15

    Leg press dead stop from below parallel
    295x5
    355x5
    400x1 the whole stack, bro

    External rotations cable machine
    15lbs x 20
    20lbs x12
    20 x 12
    20 x 12
    20 x 12

    towel flex hang
    ~45 seconds. This was tough, arms shaking and couldn't close my hands for couple of minutes after. My previous best was 30 seconds


    tricep pushdown
    80x12
    80x12
    80x12
    90x12

    hanging leg raises
    15
    15
    decline sit up
    25

    Threw in some bench at home
    175x5x5
     
    #70
    Last edited: Dec 8, 2016
  11. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Bench
    135x3
    155x2
    175x1
    180x5
    180x5
    180x5
    180x4 paused

    Paused Squats
    135x5
    155x5
    175x5
    175x5
    175x5

    Pendlay row
    155x5x5

    Power shrug/snatch grip high pull from hang thing
    155x5
    155x5
    155x5
     
    #71
  12. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Chinups (good form)
    5x10

    OHP
    95x3
    115x5 paused
    115x5
    115x5
    115x5
    115x10 touch and go amrap

    Hang snatch high pull
    155x5x5

    Paused squat
    185x5
    185x5
    185x5

    Snatch grip DL
    245x1 (hard to hold DOH)
    265x5 straps
    285x6 straps

    Hanging leg raises
    5x10
     
    #72
  13. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Bench (paused)
    135x2
    155x2
    180x5
    180x4
    180x5

    Power clean
    155x5x3

    pendlay row
    175x5
    175x5
    175x5

    Paused squat
    135x5
    155x5
    195x5
    195x5
    195x5

    RDL
    175x3x10

    Hanging leg raises
    3x10
    Ab wheel
    2x10
     
    #73
  14. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    I guess I'm living up to the log title, pulled a muscle in my neck/trap and took 1.5 weeks off (plus I was traveling for holidays anyway)
    Paused Squat
    135x5
    155x5
    185x5
    185x5
    185x5

    Paused OHP
    95x5
    115x5x5

    Paused DL
    225x3
    275x5
    275x6
    Wow, these are interesting, definitely feeling my abs and glutes working overtime
     
    #74
  15. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Paused squat
    135x5
    155x5
    175x1
    195x5
    195x5
    195x5

    Bench
    135
    155
    175
    185x3 paused
    185x5 tng
    185x1 close grip spoto feet up
    185x1 same
    175x3 close grip
    135x11 close grip

    Hang snatch high pulls
    155x5
    155x7
    155x7-8

    Power clean
    155x3

    Pendlay row
    155x5
    195x5
    195x5

    chinups
    ~16 last rep chin not quite over the bar

    RDL
    195x10
     
    #75
  16. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Bench
    135x1
    155x1
    175x1
    195x1
    205x3 matched pr

    Row
    155x3
    175x3
    195x3
    215x3 PR I guess

    Some chinups
    Hang snatch pull
    155x3
    175x3
    175x3

    Paused DL
    275x5
    295x5
    Signed up for DL competition on 28th, hopefully my numbers improve by then
     
    #76
  17. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    p. squat
    135x5
    155x5
    185x1
    205x5
    205x5
    205x5

    OHP
    95x5
    115x1
    120x5
    120x5
    120x5

    Deadlift
    225x5
    295x2
    365x2
    365x2
    365x2
    365x2
    365x2
    365x2

    GPP/cardio earlier:
    shoveling snow for 40 minutes

    Didn't feel like doing much accesory work today
     
    #77
  18. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Deadlift
    225x4
    295x4
    365x4
    365x4
    365x4
    365x4
    365x4
    365x4
     
    #78
  19. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    DL
    135 bunch
    225 a few
    295x2
    365x6x6
    Super sore left lumbar, surprised I completed the workout

    Also did some weighed neutral grip pullups at my brother's house
    bw+50 lbs x 7
    bw+ 80 lbs x 1
    bw +90 lbs x 1 probably not all the way up, but it's kinda hard to lock out on heavy neutrals (it was also wide grip)
     
    #79
    Last edited: Jan 14, 2017
  20. The_observer86 Green Belt

    The_observer86
    Joined:
    Oct 10, 2008
    Messages:
    1,381
    Likes Received:
    26
    Yep, I did tweak something in my left hip (probably SI joint), perhaps brought on by snow shoveling and uneven plate spacing. Hopefully it heals up before next DL workout.
    Did some bench goofing around
    225x0
    265x0 hold
    135x16 close grip feet up
    185x2 close grip feet up
    135x8-10 close grip spoto

    Pullups pronated grip
    14
     
    #80
    Last edited: Jan 16, 2017

Share This Page

monitoring_string = "fd5733925866a04e50edd70f38dfaa35"
monitoring_string = "603ac9fff68f23709f2a42bf5e29272b"