Dan's Strength Training Log ANGER IS A GIFT

  • Thread starter Thread starter LegioTitan
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THURSDAY


Deadlift:
270 1x3
325 2x3
375 2x3
405 4x3

Incline Bench Press:
195 5x5

Deadlift from blocks 13" Bar Height:
295 1x4
350 1x4
405 2x4
455 4x3

1st and last of 405/455


Split Squat:
+32kg 4x8

Low-Row Straight Bar:
135 4x10

Roll-Outs, Knees:
+15kg 4x8

--Felt great today. Got the session done pretty quickly.

--I was able to go about half/half with the sets strapless without my hands being an issue.

--Really trying to give these block pulls a try. They were actually pretty fun today. It's the fastest I've felt off of blocks. Especially at this height. Last time I believe I was at 15" and I just feel like I get more out of a lower start point to eliminate most, if not all, of my leg drive. Low back fatigue definitely became an issue. Maybe this will hammer out that weak link in my transitional phase.

--Inclines were moderately challenging. Smooth but definitely slower into the lockouts.

--Trying to get more upper/mid back work in but I'm still hesitant with this left shoulder deal. It's making odd "noise". No real pain. Very mild inflammation.
 
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Yay for block pulls. You've seen the video of Koklaev smashing 472.5 kgs on blocks?
Mad stuff.

Your training looks a lot like what I do, which is no suprise really. But you even do rollouts and single leg work :)
Good work in here
 
CRZA said:
Yay for block pulls. You've seen the video of Koklaev smashing 472.5 kgs on blocks?
Mad stuff.

Your training looks a lot like what I do, which is no suprise really. But you even do rollouts and single leg work :)
Good work in here
Click to expand...

Yeah I'm really trying to give them a solid effort. Keo gave me some technical input so I think I can sharpen them up next time for sure. I mean this is the height I lose most of my pulls at so...

Honestly I go back and forth on my single leg stuff. Is this helping? Is this hurting? Fuck me.

Thank you sir. I'm trying to melt some face here.

Edit: I actually watched one of the Benni videos before pulling today. I think 340k X5.. 8?? A few.

LitteringAnd said:
In America only hipsters use kg's. Asheville rubbing off on you?
Click to expand...

Bro firstly, the kilo plates stay on my back better for roll outs. Secondly, my biceps actually hurt from curling so much.
 
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I'm a fucking hipster ? Fuck.
 
SATURDAY! SATURDAY! SATURDAY!

Bench Press:
155 1x5
185 1x5
215 1x4
230 2x3
245 2x2(paused)
230 2x3
215 1x4
185 1x6
155 1x8

245's


LBBS:
215 1x5
260 2x4
300 2x3
325 5x3

1st, Last 325:


Bench Grip BOR, 2 Mats:
155 5x8

DB Fly:
35/ea 5x8

Standing KB Press:
53#/ea 4x10

YT Band:
Abunch

---DOMSy in the gut but otherwise felt good today. Sleeping with a little compression on the hamstring really helped. Zero pain during, mild discomfort after. BOOYAH.

--I've been meaning to incorporate more beltless squat work as my ribs have been suffering a bit. Today was a good opportunity to get at it since 325 is now below 80%. In the future I'd like to try and belt at 80 and then wrap at 85%. The squats today felt good. Pitched forward more than I'd like and had a hard time catching my bounce. My first inclination is that it's simply because this is, by a fair margin, the heaviest belt/wrapless work I've done. I'm sure after a couple of sessions it will clean up. On the upside it made me very aware of maintaining my upper back tightness. This feels like a progressive day though. I mean a couple of months ago this weight with a belt and wraps wasn't much faster... I'M HERE TO WIN.

--Benching was done very quickly. Solid pump. 45's felt good. The last pause is turrible but they all felt smooth and easy. A good sign since this is my new 80% on bench.... I think.

--Forgot how much I like this type of row. Need to do it more often, fo sho.

--Woke up mega light this morning at 173.5. Horseshit. Granted the compression on my leg did make me sweat a good bit in the night. Still tho'....
 
Well, "fine" is unacceptable. I suppose I'll just have to try harder.
 
MONDAY

LBBS:
215 1x5
260 1x4
305 2x3
345 5x2(belt)

3rd set, 345


Bench Press:
155 1x5
185 1x4
215 2x3
245 5x3(paused)

Last 245:


Front Squat:
195 2x3
240 2x3
260 4x2

DB Fly:
40/ea 3x6
35/ea 2x8

Rope Climbs:
BW x4

---Trained at the X-fit gym today. It was entertaining. Nice people. I received the strangest compliment. About my erectors. Wtf?

--Squats felt great. Not as poppy as I'd like but clean. I feel confident in saying that I don't get too terribly much out of my wraps the way I use them.

--Benching was turrible. Couldn't get set up for shit. Smoked my delts and pecs as a result. Very sore, very tight. Pauses were crap all day. But hey, whatever, my 80% is right at 250lbs now and I'm pretty happy about that. I'm all about this bench right now.

--I was in a bind for time, way behind, and willing to make a deal. So I just did some flys and climbed their rope. It was fun.

--Going on this Maryland trip tomorrow. Diet will suck for a few days. Found a gym though. We'll see what happens.
 
Vacation Training. Southern Maryland.

THURSDAY 7/4

DL, Paused at Knee:
270 1x3
325 1x3
375 2x3
405 4x2

Last 405:


Bench press:
155 1x6
185 2x6
200 4x6

Deadlift, from pins, unsure of height:
295 1x4
350 1x4
405 2x4
430 2x4+1

1st 430:


BOR, DL stance, Conv grip:
185 5x6

KB Lunges, walking:
+100# 4x8

Lat Pull Downs:
Something 4x10

---Shit training session. Possibly shittiest of the year. It's up there. I don't know if it was the travel or what but everything felt like boat anchors. For someone that harps on training intensity and attacking your lifts I just had no energy or pop today. I was just grinding things out and thinking about jet-skiiing. After visiting three gyms I found this World's. Pretty chill, friendly staff. From 1-Jersey Shore the bro level was a solid 7 so there was some entertainment at least. A couple of legit cages, texas bars, and a large selection of quality equipment. I'll admit, I could train regularly in a gym like this if need be.

--Deadlifts were all wonky. Never really settled into a technical groove. Just sloppily jerking the bar around in something that resembles a deadlift.

--I really feel sorry for people that have to do block pulls in a rack. Fuck that. It was a pain in the ass trying to rig up some approximately appropriate height and I just couldn't get set up the way I wanted. Keo gave me some positioning input on these and I tried to apply it but... shithouse. And then, my hands said no me gusta. They were just fried and I had no straps. Hell I wouldn't have been able to pull at all had this girl working the front counter not had a block of chalk in a ziploc container. I still feel like a bitch for not completing the work sets though. Seriously.

--Terrrrrrribad benches in this joint. Shit excuse but I couldn't get set up even at baby dick weight. Sliding around like a greased up pig.

--Even with all the bomb ass equipment I had no motivation for acc. work. Figured out a way to do lunges that doesn't appear to flare my knee up so... positive take-away??

--Hamstring feeling weird.


SATURDAY 7/6

LBBS:
215 1x5
260 1x4
305 2x3
345 5x2(belt)

A press, lying:
155 1x5
185 1x4
215 2x3
245 2x2(paused)
230 1x3
200 1x5
170 1x7

LBBS:
215 1x5
260 2x5
305 4x4

Freestanding DB Rows, alt:
75# 5x8

Push Ups:
BW 6x10

Band P/A:
Abunch X Somemore

Roll-outs, knees:
+45# 4x8

---Infinitely better session. I didn't have to play hide and go seek for a training spot which helped. In and out at a brisk pace. Squatting felt great. Beltless work felt strong. 345's started to slow down in the last couple sets but I'm pretty happy about the improvement in just a couple weeks, technically. Much less forward and so forth.

--Found a freestanding bench that was a bit wider so I dragged it over to their cage. This concept blew some minds apparently. Lol, wtf? I wore the "stickiest" shirt I had brought with me and set ups went much better. Granted it was a light pressing session but everything felt much less like I forgot how to bench. Done very quickly too.

--I was able to stay pretty on-track nutrition wise while I was on vacation. Did some quality carb loading. Ever had Maryland sweet corn? I strongly recommend it. So choice.
 
Jake Pudenz said:
Its no Iowa sweet corn.
Click to expand...

Well then I look forward to trying it! It's on my to-do list to eventually make it to Iowa City and train with Kyle for funsies. So, I'll add that.


Also, unrelated, left my belt at this gym in MD. Had that thing for a few years now. Sad panda.

I'm taking it as a sign to get a better belt. Fortunately my friend has a beat up two-prong he doesn't use anymore that will suffice in the interim.
 
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were you vacationing in Ocean City, MD? if so, yes the local corn here on the eastern shore is great.
 
WEDNESDAY

Right in the face.

LBBS:
240 1X5
280 1X4
325 2X3
365 4X2(belt, wraps)

Last 365:


Bench Press:
155 1x5
185 1x4
215 2x3
245 6x3(paused, so poorly)

LBBS:
215 1x3
260 1x3
305 1x3
345 6x2(belt)

DB Rev Fly:
20/ea 5x8

Didn't even do curls. That's how bad it was.


---I'll be honest, I'm hurtin brother. I feel physically run down regardless of how locked on I feel mentally. This makes the third, and worst session, I've felt this way. It's come on quite quickly. Suddenly all my little aches that normally happen one at a time are coming on at once. My right hip flexor (the most significant, by far), right shoulder, and unusual pain my left knee. Not in the patella like I'm accustomed to, but in the ligaments. Overall everything past 70% feels like 90%.

I want to address it as objectively as possible so I've been stewing on my schedule for the past few days and trying to figure out what gives. I honestly don't think it's the program wearing me down. Granted it's quite taxing but when training has ground me down before it's been very gradual and pretty consistent. This has come on quickly and is getting progressively shittier.

So far I think it's either:
A by product of my recent philandering. Pretty easy to find out so I'm going to do that. If that's the case obviously Wayne Brady will be getting a phone call.

Or the supplements I was taking were helping me more than I thought. Which would suck because the reason I stopped was that I couldn't afford it this month. I'm going to try and wrangle up some extra cash and see if taking the same regimen again has any impact. It added roughly 60g of protein, 100g carbs, 15g leucine, 15g creatine, to my training day intake. I'm hoping it's aforementioned issue honestly. Another 80$ a month is pretty hard for me to fit in. Stay in school kids.

I don't think it's a dietary issue. I'm eating nauseating amounts of food and still pushing my greens and grass fed beef and whathaveyounots every day.

Right now I'll do my best to get on those two possibilities asap and try to push through the rest of 29 without making too many changes (hopefully), and not snappin' my shit up.

Okay, onto today's notes if anyone is still reading this drivel.



--Outside of that ^^ squats were mostly just slow, especially through my sticking point. I wouldn't say grindy really. Maybe iceskating up hill. First time with wraps in a what feels like a minute. Today was a good day for them, for sure. I'm pretty happy with my ability to stay pretty clean when feeling like shit I guess.

--Benching was equally shithouse. Granted this is the most work I've done at the new 80% but this was tough. Just couldn't get set up. The last set was the only one I felt really tight on but by then my shoulders and pecs were smoked. I was happy to pause them all. Oh, and that. Pauses were all over the place. Honestly I'm just happy to have completed the work sets.

--Second round of squatting was soul crushing. Every rep was slow. My hip was particularly rugged here. On a 1-10 I'd say a solid 7. Couldn't let squatting win though.

--To exacerbate how today's training felt this session stretched out over about 5 hours. I sporadically coached a few classes at the CF gym. Perhaps 40 people in total. It was quite taxing. Easily the most coaching I've done at a shot in 8+ months. Maybe longer. Coaching one person is taxing. 16 at a time? Shouldn't even be a thing. This of course following a hot ass day of being on roof tops. I don't even want to know how little I weigh right now.
 
Sounds rough, bro.
Never underestimate the power of you dietary intake. Also, Sheiko is pretty taxing in itself and reducing intake is probably helping to exacerbate you body AIDS...

I hope you can get your physical motivation back...
 
the majority of supplements are pretty much useless... i've spent lots of money on them

just eat and rest a bit more and I'm sure you'll get back on track
 
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