Dan's Strength Training Log ANGER IS A GIFT

[LegioTitan]

No I don't think I will ever willingly bark up that particular tree again. It gets awkward.

And belph I'm hard pressed to give any useful input as i don't generally agree with catalyst programming.

 

[LegioTitan]

Tuesday

Front Squat, no belt:
205 2x8
225 2x6
205 1x8

DB Bench Press:
60/ea 5x8

Chins:
+25# 5x6

Band Pull-aparts:
Xabunch

Band Pressdowns:
Xabunch

And of course curls of various type.

I went in this evening and just did whatever I felt like really. The only fore-thought I gave it at all was getting some moderate reps in the front squat since the first day of #31 looks rugged.

 

[Cratos]

the first day of #31 looks rugged.

It's not so bad, brah.

Don't be scared, homie.

 

[Cratos]

Also, don't worry about the meet. Shrug it off and chalk it up to a learning experience.

 

[LegioTitan]

It's not so bad, brah.

Don't be scared, homie.

It looks like a good time to be honest. Looking forward to the 90% singles after all the rep work.

Also, don't worry about the meet. Shrug it off and chalk it up to a learning experience.

Thanks, brah.
That's pretty much how I'm looking at it now.

 

[LegioTitan]

Thursday

OHP:
135 x5
155 x3
135 x5
155 x3
135 x5

Cambered Bar GMs
+50 5x5

Incline DB Press:
50 2x10
60 1x8
70 2x6

BOR, bench grip
155 5x8

KB Alt OHP
20kg/ea 5x8

Rev Fly:
5kg/ea 5x10

Roll-outs, knees:
+25# 5x8

Banded Ham Curls, lying
x Abunch(srsly 100's)

And of course curls of varying type.

---Still just messing around and doing what felt good. Tried to just get a bunch of volume in on the upper body. Everything feels good. Pressing was surprisingly smooth for not having done it in a couple of months. 155 felt heavy but not overly challenging.

 

[dawgpnd81]

Your log is informing and enjoyable to read.

 

[LegioTitan]

Your log is informing and enjoyable to read.

Hey man, thanks. I really appreciate that. I enjoy logging. It's like a daily reset for me. So ,I'm glad someone else gets something out of it.

 

[LegioTitan]

So on Wednesday and today(Friday) I did some very breezy interval bike work. Earlier in the week my room mate had invited me to come to the Y and train there. So this gave me an opportunity to get some recovery, maybe check out some cardio bunnies, and not insult my room mate by declining the offer or sounding like a pompus ass explaining that my training is "different". It went pretty well. And there were indeed cardio bunnies. Win win.

Wed:
2/min -30/sec pace/sprint 20 minutes. HR Never above 170. Dropped to around 130 pretty quickly on the slow bits.

Fri:
2/min - 30/sec 25 minutes.

Lots of hanging. Back feels great.

I'm so ready to get back to normal training. Eager, even. So I feel like that's a good thing.

Mid-term thoughts:
The same people will be putting on another meet in Dec. This meet location was very convenient for me. As far as I know it was a well run meet. Only one bent bar in the w/u area and that's reaching. So it'd be a good meet to plan for I think.
Tuesday of next week I should start into #31 and then decide where to go if I do want to plan for Dec.

 

[WitchCraft]

Mid-term thoughts:
The same people will be putting on another meet in Dec. This meet location was very convenient for me. As far as I know it was a well run meet. Only one bent bar in the w/u area and that's reaching. So it'd be a good meet to plan for I think.
Tuesday of next week I should start into #31 and then decide where to go if I do want to plan for Dec.

Seems like you've caught the competition bug! Do it up. Use the past meet to help you prepare for this upcoming one. I owe most of my success in terms of my strength goals from having a competition in mind and dedicating my training to that day.

 

[LegioTitan]

Saturday

Front Squat, belt, no wraps:
205 x8
225 x6
245 x6
265 x4
285 x3
255 x5
225 x5
205 x8

DB Flat Bench:
60/ea 2x8
80 3x6
65 2x8

Lat Pull-Downs, medium:
150 3x6
120 3x8

Push Ups, NG
5x10

Table Row:
20kg 5x8



---Just another day of doing whatever. Got a great upper back pump so that's got to count for something.

--The volume FSing feels pretty good. I'd like to get it in more often if possible.

 

[LegioTitan]

Seems like you've caught the competition bug! Do it up. Use the past meet to help you prepare for this upcoming one. I owe most of my success in terms of my strength goals from having a competition in mind and dedicating my training to that day.

Well I don't know about catching the bug. I mean, I didn't exactly enjoy it. I just have certain goals and achieving them means doing meets. So whether I like it or not, they've got to get done. I'm sure after a few I'll find ways to get more enjoyment out of them. It's definitely a solid learning experience.

Saw you rockin' that bikini competition btw. One of my clients is a figure/fitness competitor. She has always said bikini girls are kind of catty. Did you experience any of this?

 

[LegioTitan]

Monday(for the record: everytime I type this I see the black and white still shot with the accompanying sound-effect from the Shining. MONDAY"

Begin #31

Training Maxes:
SQ 410
BP 295
DL 535

Previous programs: 29, 30, 32

A press, lying:
150 1x5
175 1x4
210 2X3
235 2X3(paused)
250 4X2(paused)

All 250's:


LBBS(belt, no wraps):
205 1x5
250 2x5
290 x 2, 4, 6, 8, 7, 5, 3

Benching:
150 1x6
175 2x6
190 4x6

LBBS:
205 1x5
250 2x5
270 4x4

DB Fly:
30/ea 5x10

Ring Rows:
BW 5x10

YT Band:
Xaridiculousamount

From here on out let's just assume I did some kind of curls.

---So this was, by a fair margin, the most challenging session of Sheiko for me thusfar. Part of it was that I came in with a weird stomach ache but mainly it was trying to stick with the "suggested rest intervals". What a terrible idea. I took about a thirty minute break in between the first and second halves.

--Other than feeling like I was going to wretch, like a bitch, the squatting felt good. Very smooth and tight. Groin took a while to warm up which isn't usual. I need to do some flexor work too I think. Very tight/sore. Wasn't sure going in if I was going to use my wraps at all. The left knee feels pretty good some hours later so I'm glad I was able to go without them. I'd like to incorporate higher intensity wrapless work.

--Benching is still feeling great. I played around with speeding up my descent rhythm tonight. The few times I got it right it felt very strong off the chest. Although I bounced a couple during my pause. It's weird. I think I'll pursue it though. I feel like I have some easy #'s left on the bench.

--Looking forward to taking another crack at this timed rep scheme shenanigans. I made it to the back half at 7 before I took longer breaks.


General What-Nots and Somsuch:

--I'd like to hit solid, strong rep PR's in the Bench and Deadlift over the next couple of cycles. I feel my squat rep-PR(360x4) was a good gauge of where my squat is/was. Not only in the number of reps but the lack of form break down and feeling as if though more was in the tank.

--Forgot how long meals take when gaining weight.

 

[LegioTitan]

Wednesday

I turned 27 today. So, there's that.

Deadlift, paused below knees:
270 1x4
325 2x4
355 4x4

1st, last 355:


A press, lying:
150 1x5
175 1x5
210 2x4
220 2x3
235 2x2(paused)
250 2x1(paused)
235 2x2(paused)
220 2x3
210 1x4
195 1x6
175 1x8
165 1x10
150 1x12

250's:


R/B Deadlifts, Blue, Third peg:
(+5%)
335 1x5
395 1x4
450 2x3
505 4x2

1st, last 505:


---Pretty physical days at work recently. I was a bit beat up today and tempted to push back til tomorrow but glad I just got it done. As per usual.

--Enjoying the paused pulls. I felt like I sat back harder and kept the bar closer for sure. Seemed strong and semi-quick off the floor but the pause tension and length was inconsistent. Looking forward to developing more positional strength there.

--I'm really happy with general bench progress over the past few months. It's becoming much more consistent and reliable. I went through the pressing as quickly as possible and everything still felt pretty great.

--Reverse band work felt strong until about the second set of 505. Fatigue started to set in a bit. I definitely came forward way more than I'm happy with and it became and effort to get my hips through. Still though, glad I can get in work like this when I'm less than 100%. My pull is starting to lag so I really need to put in the reps. Also, went with straps for the top sets of R/B because my hands were pretty shot from work.

--There was some accessory business to do but I wanted to get food in. I had already planned on waiting til Saturday to do the next session so I'll do that stuff tomorrow evening if at all possible.

 

[LegioTitan]

Thursday

Split Squat:
24Kg KB 5x8

Pull-Down, medium:
135 5x8

DB Fly:
35/ea 5x8

Roll-outs, knees:
+15kg 5x8

YT band:
Abunch

---Just getting in the small stuff I didn't have time for yesterday. Took perhaps forty minutes.

 

[toonie]

Happy belated birthday. Always though you were older (30 atleast!).

 

[Keosawa]

Fuck, I missed it. Happy birthday, man. I didn't realize we were the same age. I always thought you were a few years older (no offense intended--I mean that in a positive way).

 

[Tosa]

Happy Birthday.

 

[LegioTitan]

Happy belated birthday. Always though you were older (30 atleast!).

Thanks man. Not going to lie, the number's(30) is getting in my head a bit.

Fuck, I missed it. Happy birthday, man. I didn't realize we were the same age. I always thought you were a few years older (no offense intended--I mean that in a positive way).

Thanks bro. I'll take that as some sort of compliment.

Happy Birthday.

 

[CRZA]

happy belated Bday, bro

Spoiler

Oh, and sheiko 31 is a bitch. The suggested rest intervals left me breathless for a while.
Good luck with your goals!