Logging my Lifts

[boingyman]

Yesterday I went to my work gym and got in some weighted pullups, curls, light side lateral raises, light DB thrusters, light split squats.

Then about 4 hrs later at home. Squatted up to a top double with only 2 back off sets for 5 reps. Slowly building back. Also got in over 12k steps for the day and slept for 8 hrs.

Goal for today is hopefully get in some close grip benching at work and dips and then at home deficit sumo deadlift. If I have time throw in some pendlay rows, maybe some shrugs.

 

[boingyman]

Couldn't bench at work yesterday because the bench room was being used, but got to do some reverse band benching at home. Did sets of 5 until a heavy top set and then a lighter back off set of 15ish. Took my oldest to swim lesson, ate dinner and was going to do a quick deadlift sesh, but then my wife asked me to fold laundry, and then I had to read a book to the kids. I actually went back to try and deadlift, but then my right knee was feeling weird so I just said screw it. Plan to pull tonight at home with some decent volume. May mess around at the work gym if I have time today.

 

[Fahcough]

Being an adult is gym kryptonite

 

[boingyman]

Being an adult is gym kryptonite

Yes, but more so being a dad and a husband unless you have a super understanding wife lol

 

[boingyman]

Thu - 3/10/22 - Home Gym - 8:45pm

1.5" Deficit Sumo Deadlift - belt, straps
135x3
135x3
135x3
225x2
275x2
295x1
315x1
335x1
345x1
295x4
295x4
295x4
295x4

That's all the time I had. Weight moved well, but my core feels weak, mechanics is off and was lazy on the back off sets. I'm also not able to gauge RPE on squat and deadlift like I use to. If I had to guess RPE was 6-7 for my top single. Tuesday did a top double on squats at 295. Also not able to gauge it well. I think in 2 weeks I'll take a heavier single at RPE 8 just to see where I'm at on both lifts.

Had no time to hit up the work gym. Weighed myself this morning and slightly under 164. Gained some fat over the past year. I'm just hoping that's heavier then usual, lol.

 

[Fahcough]

Yes, but more so being a dad and a husband unless you have a super understanding wife lol

That's the deal. Give me an hour to unwind & sweat the days stress out and I'll eat your food you better have waiting.

 

[boingyman]

Fri - 3/11/22 - Work Gym
Bench Press - comp grip
135x4
135x4
185x4
225x4 - was doing spoto press with about a second pause, but left sholder wasn't having it
225x4 - ring finger on rings, paused
225x4
225x4 - pinky inside rings, paused
225x4
225x4 - close grip, paused
225x4

Light Dips - 3 sets

Front and Side lateral raises super set - 3 sets

Hammer Curls

Tricep Pushdowns

Done. Decided to take it really light and change the movement so there was no pain. Left shoulder has been acting up a few weeks ago when my dumb ass started doing assisted one arm chinups on the assisted pullup machine at work. I trying to see how minimal assistance I needed to do it and then did a few negatives. Probably wasn't smart to test myself, but would love to do a one arm chin up again for fun. No more doing that dumb exercise. Will just stick to weighted pullup variations until I get strong enough to rep 100+.

 

[boingyman]

Sun - 3/13 - 11:45pm

Pause Squat - belt
135x5
135x5
185x2
225x2
255x2
275x2
295x2
255x4
235x4

Times up. Squatted with flip flops again. Left shoulder is really bugging me, but was able to squat with no shoulder pain. Was going to jump on the echo bike, but didn't get a chance. No idea if I can bench tomorrow or may have to find another alternative. Ideally bench at work and conventional deadlift at home in the evening.

 

[Fahcough]

No idea if I can bench tomorrow or may have to find another alternative.

When shoulder is aggravated, will do some floor DB presses with pause. The limited depth and push from dead stop feels more pec, less delt

 

[boingyman]

When shoulder is aggravated, will do some floor DB presses with pause. The limited depth and push from dead stop feels more pec, less delt

Thanks may consider that as another alternative. Was thinking about trying either reverse grip bench vs 2 board as well as bringing the grip in a little. Hopefully this is short lived. I noticed on my top set of reverse band it felt like my left shoulder was just giving out on the top set and I pushed another hard rep. Not sure if that messed up my shoulder more.

 

[boingyman]

Mon - 3/14/22 - work gym - 10:45am

Pussy Pad Bench Press - middle on rings
135x5
135x3
185x2
225x1
245x1
265x1
275x1
285x1
295x1
305x1
280x3
270x3
260x3
260x3
260x3

Cable Machine Flies
4 sets of 8-12

Cable Tricep Pushdowns
3 sets of 8-12

Done. No pain with benching, but not feeling as stable as usual. Weight felt easy at least. Pussy pad would be probably equivalent to a 1/2 board bench. Hopefully I can deadlift tonight and maybe some rows.

Home Gym - 10pm

1.5" Deficit Conventional Deadlift - wearing flip flops to add an extra ~0.5"
135x2
225x1
275x1
315x1
335x1
350x1
315x4
315x4
315x4

Done. Weight moving well and gradually building back. Had to do controlled eccentrics to make as little noise as possible. Done in about 30 minutes. Tommorow may do some shoulders and upperback at work if I have time.

 

[boingyman]

Tue - 3/15/22 - Work Gym - 3:45pm

Did a bunch of pullups, some weighted hammer pullups up to a top triple with 50 lb dumbbell on feet. A bunch of back off BW sets wide grip.

Was doing super light SOHP inbetween sets, but left shoulder just wasn't feeling all that stable so stopped after doing a set at 115 lb.

Notice clicking on the left shoulder doing any lateral raise and even doing straight arm pushdown on the lat machine so stopped there. I may skip out on bench tomorrow or just go super light on some variation. Maybe a 3 board, but will do some SSB squats first. Wednesday is always busy with the kids so probably have to workout at night.

 

[boingyman]

Wed - 3/16/22 - Home Gym - 7:45pm

SSB Squat - belt
110x5
160x5
200x3
240x3
260x3
220x5
220x5
220x5

Bench Press - ring finger on ring
135x5
135x5
185x2
225x2
245x2
265x2
275x2 (2 board press)
295x2 (2 board press)

Done. Shoulder started to feel uncomfortable with 265 so added 2 boards. SSB felt like crap. Used heeled shoes on squats to test out and I'm definitely better off with a flat sole. Overall kept RPE very conservative and just happy I was able to get this in.

 

[boingyman]

Thu - 3/17/22 - Home Gym - 8pm

Bodyweight: 164 lbs yesterday morning. I blame the pandemic for getting fat. Waist circumference is about an inch more then when I was hovering between 159-161 lbs.

Sumo Deadlift - belt
135x5
135x2
225x1
275x1
315x1
335x1
355x1 (5 sec hold at top)
365x1 (10 sec hold at top)
315x5
275x5 pauses
275x5 pauses

Done. That's all the time I had. Would have like another back off set with 275 and some rows, but oh well. I was super close to pushing it until tomorrow so this is a win for me. Slowly building back from live on the street poverty deadlift to live in a tent poverty deadlift, lol. Will keep just doing my own thing until our vacation in Hawaii in mid April. When I get back it would be 14 weeks out from the potential meet I'll do. May consider doing a modified BBM Strength I template again or try out their low fatigue template, which might be more suitable for me.

 

[boingyman]

Fri - 3/18/22

Work Gym - 4pm
Bench Press - middle on rings - 3 sec pause
135x5
135x5
185x3
225x2
245x1
265x1
285x1
245x3
225x3
225x3
225x3

Done. Quick workout before heading home. Shoulder felt ok, but still not normal. Seems to be getting better each day. Hoping I'm good in another week or so.

Home Gym - 8:30pm

Pendlay Row
135x5
135x5
185x5
205x5
225x5
185x5
185x5
185x5

Barbell Curls
BARx6
65x6
85x6
85x6
85x6

superset w/..

Band Pull-Aparts
3 sets

Another quick workout. It's been a while since I've done pendlay rows and barbell curls. 225 had some body english, curls was easy. I also did other random stuff like a set of barbell shrugs with 185, long dead hangs on the pullup bar and a set of inverted rows.

 

[boingyman]

Sun - 3/20/21 - Home Gym - 9:30pm

Squat
135x5
135x2
185x2
225x1
275x1
295x1
315x1
335x1
275x4
275x4
260x4
260x4

Done. First time doing 3 plates in a while. First back off set my technique was all over the place. 2nd set was much better. Last set of the day felt on point after cueing myself to brace harder.

 

[boingyman]

Mon - 3/21/22 - work gym - 1:15pm

Pussy Pad Bench Press - ring on rings
135x5
135x3
185x2
225x1
245x1
265x1
275x1
285x1
265x3
265x3
265x3
265x3
265x3

Cable Tricep Pushdowns
3 sets

superset w/...

Alternate DB Curls
25s
35s
45s

Done. Shoulder still feel about the same so went with the pussy pad again and brought my grip in a fingers length. Decided to take a lighter top single. May possibly pull tonight, if not then tomorrow.

 

[boingyman]

Tue - 3/22/22 - Base Gym

Squat - OPB
135x5
135x2
185x2
225x2
275x2

Conventional Deadlift - ODB
135x5
135x5
225x2
275x1
315x1
345x1
365x1
385x1
315x4
315x4
315x4

Hammer Rows
3 sets each arm

Done. Had to wait to use the deadlift platform so I decided to just squat a little, lol. Top single moved well, but I just couldn't brace well today at all. I think this is a first pulling conventional with a deadlift bar though.

 

[boingyman]

Wed - 3/23/22 - home gym - 9:30pm

3 Board Bench - comp grip - pauses
135x3
135x5
185x5 (added boards)
225x5
225x5
275x5
225x5
225x5

That's it. Almost didn't train today so at least I got something in. Still not pushing it. May try pin press Friday to see how I tolerate it.

 

[boingyman]

Thu - 3/24/22 - Home Gym -9pm

Sumo Deadlift - straps, flip flops, belt
135x3
135x1
225x1
315x1
365x1
385x1
325x1

Done. Did these really quick. Not much volume in general this week, but I'm doing what I can at least. 385 felt heavy. RPE 9 probably. 365 was harder then last week's without straps...