Disregard DOMS, acquire Gains (*and/or injuries) | Page 7

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

  1. The_observer86 Green Belt

    The_observer86
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    Back to full-body 3x a week, and will throw in some cardio or accessory fluff in between if I feel like it

    Squat
    warm-ups +
    sets x reps x lbs/kg

    4x8x215/98

    Bench
    4x8x165/75

    Deadlift
    1x6x375/170

    4 week plan:
    squat mon/wed/fri
    3x8 3x6 4x4

    alternate bench and OHP, add dumbbell work and dips/pushups
    deadlift: 1x6 and 2x4 alternate, add 10 lbs/week
    rows, lunges and more accessories
     
    #121
    Last edited: Apr 26, 2017
  2. The_observer86 Green Belt

    The_observer86
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    Power clean
    135x3
    5x3x145/65

    OHP
    95x6
    4x6x115/52

    squat
    135
    155
    185
    205
    230/103 x6
    decided to stop squats, as I had crazy DOMS in my left glute, and didn't wanna tear anything. I'll try reducing monday and wednesday squats to 3x8/3x6 from 4x8/4x6 plan to fit in more accessories and recover better

    Rows
    135x5
    155x3
    4x6x175/79

    dips
    2x10

    Lunges
    42.5# DBs
     
    #122
  3. The_observer86 Green Belt

    The_observer86
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    Had only about 50 minutes to do my workout, including warm-ups, etc
    sets x reps x lbs/kg
    squat
    4x4x245/110

    bench
    4x5x175/79 paused

    deadlift
    2x4x395/180

    also did some singles of bench at my brother's place, 175,185,195 lbs paused
     
    #123
  4. The_observer86 Green Belt

    The_observer86
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    OHP
    4x8x110/50

    squat
    3x8x225/102

    hanging leg raises
    3x12

    GHR
    3x10

    row
    4x8x165/75

    db bench
    4x10x55 lbs
     
    #124
  5. The_observer86 Green Belt

    The_observer86
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    Power cleans
    135
    5x3x155/70

    squat
    3x6x240/107

    12 minute treadmill run
     
    #125
  6. The_observer86 Green Belt

    The_observer86
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    OHP
    4x8x110/50

    squat
    3x8x225/102

    hanging leg raises
    3x15

    Row
    3x8x170/77

    DB bench
    3x8x60lbs
     
    #126
  7. The_observer86 Green Belt

    The_observer86
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    Including yesterday's deadlifts
    deadlift
    135
    225
    275
    315 felt heavy, wasn't sure maxing would be possible
    365
    405
    455 pretty hard
    385x6


    DB OHP

    up to 60 lbs

    chinups
    10

    Lunges
    45 lbs DBs

    Hanging leg raises
    3x12

    GHR
    3x10

    leg curl
    95x2x10

    DB bench
    up to 75 lbsx3
    DB row
    75x10
    curls
    30x3x10
     
    #127
  8. The_observer86 Green Belt

    The_observer86
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    Saturday:
    Squat
    4x4x255/115

    OHP
    4x4x125/57

    CG bench
    135x3x10

    Hanging leg raises
    20

    Sunday
    48 minute LDS jog
     
    #128
  9. The_observer86 Green Belt

    The_observer86
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    Squat
    4x7x235/107

    Bench
    4x7x175/79 failed last rep

    Deadlift
    2x4x405/184

    some leg raises
    some chinups

    All of the sets were RPE 9 or 10 intensity, very draining so I didn't do much accessories today
     
    #129
  10. The_observer86 Green Belt

    The_observer86
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    bike 53 min
     
    #130
  11. The_observer86 Green Belt

    The_observer86
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    OHP
    sets x reps x lbs / kg
    45x10
    95x5
    105x3
    115x1
    1x4x125 missed 5th rep on first set due to quad cramp
    3x5x125/57

    Squat
    135
    185
    205
    225
    275x1 felt heavy
    4x5x250/113

    superset of 3
    db bench close grip
    45x8
    55x8
    4x8x60/27

    Pendlay row
    135x8
    155x3
    4x5x185/85

    hanging leg raises
    4x10
     
    #131
  12. The_observer86 Green Belt

    The_observer86
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    47 minute LSD jog. Very awkward and tiring, I need to cut down on beers.
     
    #132
  13. The_observer86 Green Belt

    The_observer86
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    I injured my rotator cuff/supraspinatus/neck again, basically meant no big compound moves for me. No bench, no squat, no OHP, row, deadlift. I tried benching an empty bar and it was a struggle controllng it with my left side. Went to clinic, they basically told me to walk it off, pain meds, etc. Been doing bawldibuilding stuff last week or so , plus cardio. About 175 lbs right now @ 5'8" barefoot measured at clinic, and around 23% bodyfat measurement done with lame electronic device. Gotta get that down a bit I guess in the next couple of weeks.
     
    #133
  14. The_observer86 Green Belt

    The_observer86
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    Some of the bodybuilding stuff I did this week (including today)
    -leg presses, making big gains on those (jumped 50 lbs from earlier this week+more reps) 10-15 reps 3-5 sets
    -preacher curls (these are tough for me)
    -hammer curls up to 3x10 35lbs DB today
    -tricep pushdowns (kinda need to back down on these, as it affects my scapula)
    -back extensions 45 degree
    -GHR machine
    -hamstring curls
    -calf raise machine (still sore from earlier this week)
    -walking lunges, 55lbs DB across the gym several sets
    -hanging leg raises, decline situps
    -sat on a bike 50-60 minutes @ 130-155 bpm
     
    #134
  15. The_observer86 Green Belt

    The_observer86
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    facepulls with a band
    jump rope about 20 minutes with rounds and breaks
    45 min cardio bike@ 135 bpm
     
    #135
  16. The_observer86 Green Belt

    The_observer86
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    Bench
    135x1
    135x3
    135x3
    135x3
    135x5
    First time repping 135 in a month, left shoulder still shaky even at lockout holding

    Squat
    205x8
    205x8
    205x10
    Surprisingly easy despite being detrained

    Row
    185x6
    185x6
    185x6

    some hanging leg raises
     
    #136
  17. The_observer86 Green Belt

    The_observer86
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    deadlift
    245x5
    275x5
    315x10
    Not particularly hard, but my cardio sucks and I have to be gentle with my back issues

    bench
    115x5
    125x5
    145x5

    Gonna run 5/3/1 for a cycle to get back into lifting. I've been injured/lazy last couple of weeks, with quadratus lamborum and nagging scapula issues. Looks like some stability is returning to my shoulder, as I had trouble even holding locked out 135 lbs bench a month ago
     
    #137
  18. The_observer86 Green Belt

    The_observer86
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    OHP
    75x5
    95x3
    105x7

    squat
    115x5
    175x3
    195x3
    215x10

    curls
    3x10x75

    hanging leg raises
    15

    Pullups
    3x10

    ab wheel
    3x10

    pushups
    3x15
     
    #138
  19. The_observer86 Green Belt

    The_observer86
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    52 minute LSD jog
     
    #139
  20. The_observer86 Green Belt

    The_observer86
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    10 minutes kickboxing the bag + 1 hour lsd jog, mostly on soft surface in the park
     
    #140

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