Dan's Strength Training Log ANGER IS A GIFT

  • Thread starter Thread starter LegioTitan
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Wednesday

Benching:
140 1x5
165 1x4
195 2x3
220 2x3
235 3x2(first reps paused)

235 Sets:


Deadlift:
265 1x3
315 1x3
370 2x3
420 2x3
450 3x2
420 3x2

370 and up:


More Benching:
140 1x5
165 1x5
195 4x5


DB Fly:
30/ea 5x8

Lat Pull Downs:
135 5x8


---This was by far the most gnarly day thusfar.

--Benching felt a little sloppy but I the pauses look better than they felt.

--I don't normally record warm ups but the first 370 felt a lot faster than usual so I recorded the second to see how it looked. The second time at 420 felt like bagged ass but the up through 450 felt great. Pretty happy about it.
 
What felt sloppy about the benching? I thought it looked pretty solid. And that's a lot of DL volume over 400-lbs
 
I thought they looked solid too. I think sometimes you have problems transitioning from a paused rep to a touch-and-go rep within the same set, but that's quite the mind-fuck for me, too.
 
Solid work, mang.

And yeah, bench looked fine.
 
eastNYgoon138 said:
What felt sloppy about the benching? I thought it looked pretty solid. And that's a lot of DL volume over 400-lbs
Click to expand...

Every time I'd get my back set and dig my hips in it felt like my upper back was still moving around a bit and I never felt like I was in a groove.

Dude my hands hurt so badly this morning.

Keosawa said:
I thought they looked solid too. I think sometimes you have problems transitioning from a paused rep to a touch-and-go rep within the same set, but that's quite the mind-fuck for me, too.
Click to expand...

Thanks man.
Yeah the paused+TnG is a little weird but I'm not sure how else to effectively incorporate pausing without changing % mid-cycle. This Friday is the last day though so I could just back off 5% or something and pause all reps at/over 80%??

miaou said:
Solid work, mang.

And yeah, bench looked fine.
Click to expand...

Thanks broski.
 
Friday

LBBS:
195 1x5
235 1x4
270 2x3
310 3x3(belt, wraps from here)
330 1x3
350 1x3
310 1x3

310/30/50/10

A press, lying:
140 1x6
165 1x5
195 2x4
220 2x3(first reps paused)
235 1x2(first rep paused)
250 1x2(first rep paused)
220 2x3(all paused....ish)
195 1x4
165 1x6
140 1x8

235/250/220's


Standing Alt KB Presses:
53#/ea 5x10

DB Fly:
20/ea 4x15

DB Rev Fly:
15/ea 4x15

---Went off program a bit today. Damn me.

--Squatting felt great so I took triples at 30 and 50. 350x3 being the most I've moved with LB so... PR?? They just felt too easy to not see what some heavier weight would feel like. The last rep in the top set felt easy and I feel the technical deficiency had more to do with a lack of concentration/discipline.

--Also felt like a sexual tyrannosaurus while benching so I bumped one of the top sets as well. Definitely a paused PR and it looked easier than it felt so that's good.

--Was still feeling good after the 250 so I paused all the 220s. Although some of the pauses look like bullshit.

--GM's were programmed but my back was smoked today. Which honestly makes me even happier about that squats. If I feel good tomorrow I'll get some in.
 
Last edited by a moderator:
So yesterday was the last session in #29.

Right now my plan is to add maybe 10# to the Squat TM and 15# to the DL and run #30.
Will likely just leave the bench max and try to pause all top sets.
 
15lbs is quite alot, why such a big jump? Are you killing it?
 
CRZA said:
15lbs is quite alot, why such a big jump? Are you killing it?
Click to expand...

Legit lol.

But yes more or less.

None of the DL days have been overly challenging and I'm pretty happy with my speed on the heaviest reps(450) combined with the volume. Also my current max was done from a mild deficit and I'm confident the actual was a bit higher.

Also it's still less than 5% so I'm not too worried about it.
 
Monday

First day of Shieko #30

TM's:
Sq: 400
Bench: 275
DL: 540


A press, lying:
140 1x5
165 2x4
195 2x3
220 5x3(All paused)

1st, 3rd, 5th sets:


LBBS:
200 1x5
240 1x4
280 2x3
320 5x3(belt, wraps)

1st, 3rd, 5th sets:


Benching:
140 1x5
165 1x5
195 5x5

DB Fly:
30/ea 5x8

LBBS:
200 1x5
260 1x4
300 5x3(belt, no wraps)

Cambered Bar GM:
+60 5x6

Table Row:
16kg/Kb 5x12

Curls, lots of curls.


---Squats felt great. Came forward more than I'd like on a few of the reps. Need to stay focused throughout.

--All the paused benching felt strong and smooth.

--No good reason for not wrapping on the second go round of squats. It was late and I knew I'd get it done faster without. Still felt strong.

--This was broken up just a bit. Did the first half around 230-430 and then the rest at 8-930. I enjoyed this but my schedule won't always allow for it.

--BW at 175 when training.
 
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Damn, squats looked strong as hell man. Or maybe they seemed stronger because of the grunting in each rep... either way. nice :D
 
Gfreak said:
Damn, squats looked strong as hell man. Or maybe they seemed stronger because of the grunting in each rep... either way. nice :D
Click to expand...

Hey thanks man.

You should hear that shit in person. It's obnoxious.

It feels strong. Slower than I'd like but solid.

I'm going to make sure I don't try any PR's though for a good while. If I'm feeling great I'll make a rep PR in whatever lift I feel like leaning on a bit and even then rarely. I'm enjoying all the volume at 80% and at this point I'm fine being patient if it means I can finally break all-time PR's that I've had for like 2 years now. Especially at this much lower BW. That'd be hugely motivating.
 
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Wednesday

Deadlift:
270 1x4
325 2x4
380 2x3
435 5x3

1st, and 5th sets


Benching:
140 1x5
165 1x5
195 2x4
205 2x3
220 2x2(paused)
235 2x1(paused)
220 2x2(paused)
205 2x3
195 1x4
180 1x6
165 1x8
150 1x10
140 1x12

Reverse Band DL:
325 1x5
380 2x4
435 3x3
485 4x2

2nd, 4th sets:


DB Fly:
20/ea 4x12

Split Squat:
+20kg 4x10/ea

Lat Pulldown:
135 4x10


---Didn't get nearly enough rest yesterday. Felt it today. Sore, stiff, generally shitty.

--Hands felt like they had needles in them right off the bat while warming up hence the straps, like a biiiiitch.

--Benching was fast. Maybe 35 minutes. Bit sore in the tits now. All reps felt strong and smooth.
 
Friday

LBBS:
200 1x5
240 2x5
280 2x3
320 5x3(belt, wraps)

3rd set:


A press, lying:
140 1x5
165 2x4
195 2x3
220 6x2(all paused)

2nd and 6th... I think


LBBS:
200 1x5
240 2x5
280 4x4

Cambered Bar GM:
+70 5x5

KB Alt Press:
20kg/ea 6x10

Rev Flys:
15/ea 4x12

Bunch of curls.


---Felt pretty run down today and beat up. Lots of nagging pains here and there. Nothing debilitating just annoying.

--Squats felt like I was underwater but the one set I recorded looks way better than it felt so that's good.

--Had a hard time staying tight while benching for whatever reason but pauses felt okay.

--Looking forward to chilling out for the next two days.
 
Great lifting. Really like all the videos as well.
 
toonie said:
Great lifting. Really like all the videos as well.
Click to expand...

Hey thanks man I really appreciate it.

All the video I take really comes in handy on days like yesterday when the reps felt utterly pathetic but looked alright.
 
Monday

LBBS:
200 1x5
240 2x4
280 2x3
320 2x2(belt, wraps from here up)
360 x1
380 x1
400 x1(BW PR)

360/380/400(excessive celebration, it's loud)


Benching:
140 1x5
165 1x4
195 2x3
220 6x2(paused)

2nd, 4th, 6th:


LBBS:
200 1x5
240 1x4
280 2x3
320 4x2(belt, wraps)

Cambered Bar Gm, Squat stance:
+50 5x8

NG Push Ups:
BW 5x15

DB Flye:
25/ea 5x10

Hammer Curls x A Bunch

---Once again deviating from programming here. Squats just felt too damn good. 320 felt like 135 and the first 360 felt very easy. This BW PR is a big morale booster for me so I'm glad I went for it. It's a bit squirly for sure but still prettier than most of my HB PR's so... I'll take it.

--Benching felt like dick. Everything about it. But I'm not complaining after how well squatting went.

--Need to be more disciplined on my non-training day food intake. Running a bit heavy at 176 today.
 
"Fuck you mother fucker!"

Lol, awesome PR man. congrats.
 
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