I Try

[boingyman]

Been wanting to start a training log again. I use to compete in powerlifting nearly decade ago. Over the past ~7-8 years my training has not been consistent, even more so the most recent 2 years. I no longer have a bad commute to work so I'm saving about 2 hrs per day that I use to spend in the car.

Age: 37
Height: 66"
Weight: ~150-152 pounds.

I was actually below 150 before I started woking out again a few months ago, but put on a few pounds since. Also before I started I stopped working out for about 1.5-2 months hence why I dropped down in the 140s. During my competition days I was 165 to 175 at the highest. I don't really have a weight goal, but do want to get more leaner and eventually be in the 160s again; no rush though.

I started working out fairly consistently over the past 10-11 weeks though. I'm feeling more motivated and actually look forward to working out again. This is how it looks like

Day 1: Squat/Bench
Day 2: Bench/Deadlift
Day 3: Squat/Pressing

or on the days I can get in a 4th day..

Day 1: Bench + assistance + upperback
Day 2: Squat + assistance
Day 3: Bench/Deadlift
Day 4: Squat/Pressing

I usually get to workout for 45-60 minutes, 75 minutes if I"m lucky. If time permits I may do 1 assistance exercise after the main lifts. I also sometimes have bonus days that I go to the small gym at my work and do light cardio, pull-ups and random work with light dumbbells. I've basically started easy and gradually going up slowly in weight. There are times I scaled back and ramped back up due to either a bad day or letting my ego progressing too fast. I've also recently added more top end work a little such as 2 board presses, benching with bands, squatting with bands. I actually want to include a day at work for pullups, but I need to buy a pullup bar first.

My goal is to just continuing what I'm doing until I no longer can progress or possibly max out to get a baseline. Want to follow a more solid plan after this, but unsure yet. I'll be checking out some logs here that are powerlifting based. Back in the days I've done Sheiko, Conjugate periodization, Linear Periodization and other variations of progression. I also got stronger doing a lot of volume, but I know that's the realistic now so I have to be smarter and more realistic with my training.

In all honestly I just want to keep this up and continue to just put time in the gym. As long as I don't get a bad injury or my gets pregnant and we have our second child, I think I can stay consistent.

 

[boingyman]

Here's what I've done this past week. Can't remember exactly what I've done before that, but most of it have been basic progression.

Wednesday - 8/16/17
Bench Press - index finger on rings
bar*reps
135*5 pauses
155*5 pauses
185*5 pauses
225*5 pauses
225*5 added 2-boards, no pauses now
255*5
275*5
295*3

(remove 2-board)

225*5 pauses
245*5 pauses

Conventional Deadlift
135*5
135*5
185*5
225*5
275*5
315*5
315*5

Done. Was suppose to get 295*5 on the 2-board press, but not sure what happened with that set. Either wasn't in the right groove or just too weak. Started adding board presses a few weeks ago. For deadlift, have been doing beltless conventional the entire time with some random sumo pulls for technical work. Started with 225 about 10 week ago and have gone up 10# each week since then.







Friday - 8/18/17
Squat - w/ double looped mini's + extra loop around lowest pin
bar*reps
135*3
135*3
165*3
165*3
185*3
185*3
205*3
205*3
225*3
225*3
245*3
245*3 added belt
265*3
265*3

(remove bands)

135*5 long pauses, no rest at bottom
135*5 long pasues, no rest at bottom

Standing Overhead Press - Strict
bar*reps
95*5
95*5
135*5
135*5
135*5

Done. Haven't done OHP in a long time. 135 sadly felt kind of hard. Just did not feel stable. Kind of sad because shoulder pressing use to be my strongest movement. Haven't done any in a extremely long time though.







Sunday - 8/20/17
Bench Press - middle finger on rings
bar*reps
135*5
135*5
185*5
225*5
245*5
265*5

315*3 unracking and holds only

225*8 pauses - index finger on rings

I felt like I did something else, but if not that was about it. Wasn't even suppose to workout today, but got called in for work and wife gave me the ok to do a quick 30 minute workout. Fatigued by the 8th rep with the 225. Pauses were 2-3 seconds long. Hopefully 10 pauses reps next time. Use to rep 225 for 30+ reps any day of the week.







Monday - 8/21/17

Squat
bar*reps
135*5
135*5
185*5
225*5
245*5
245*5 added belt
265*5
285*5

225*3 no belt, 3 second pause
225*3 no belt, 3 second pause

Wanted to add more work, but had to keep this workout short. Done in less than 30 minutes. For squat I've been doing mostly in the 5 rep range. I just started to use the belt last week. Before that it was all beltless.

 

[miaou]

I also got stronger doing a lot of volume, but I know that's the realistic now so I have to be smarter and more realistic with my training.

In all honestly I just want to keep this up and continue to just put time in the gym.

This pretty much describes me, at the moment.

Good luck.

 

[ROcknrollracing]

nice bench dude

 

[boingyman]

This pretty much describes me, at the moment.

Good luck.

Thanks. Good luck to you too.

nice bench dude

Working on it. Can't wait to max to get a baseline then go from there. Maybe in 4-5 more weeks.

 

[boingyman]

Wednesday - 8/23/17

Bench Press - index finger on rings
bar*reps
bar*reps
135*5 pauses
135*5 pauses
185*5 pauses
225*5 pauses
225*5 added 2-boards, no pauses now
275*5
295*5

(remove 2-board)

255*5 pauses

Conventional Deadlift - no belt
135*5
225*5
275*5
325*5

Sumo Deadlift w/ reversed double loop mini bands on third peg of rack
315*2 added loose belt
365*2
405*2
455*2

Done. 295 on the 2-board felt much better than last week even though weight felt heavier in the hands at the start. The last rep of 255 was a grinder. Probably a 10 on the RPE scale. Conventional deadlifts are feeling good. I will continue going up 10# each week beltless until I can't do 5 reps anymore. This week instead of doing 2 top sets I decided to do 1 and throw in some reverse band sumo with a belt. Want to get use to using a belt again and hold heavier weight in my hand. My sumo technique is definitely not as refined as it once was. 455 technically felt off. Possibly shoulder were too forward on the start of the pull which instinctively made me muscle the weight up with my hamstrings. Second rep was better though. Could have gone up, but decided to stop there. Just getting a feel again. May bring in my lever belt in a notch since it's pretty loose. Next week I may do reverse bands again, but this time a deficit deads conventional. Also pulled with my wrestling shoes for the first time in a long time.

 

[MilkManUK]

In for the ride. Good luck.

 

[boingyman]

Friday - 8/25/17
Squat - w/ double looped mini's around bottom of rack (1" above floor) - starting squat from bottom of rack - no belt
bar*reps
bar*reps (added bands)
bar*reps
135*5
135*3
135*3
165*3
165*3
175*3
175*3
185*3

These were hard, especially the first rep. Difficult to get set in place. Did these because the normal squat racks were taken and I had to use the crappy rack similiar to shown below. Bar was rested on bottom of rack on each rep. Depth was slightly higher than normal squat depth. Band tension was much more than on the other rack.



Pause High Bar Squat - Closer stance than normal - All pauses - No belt
135*3
185*3
205*3
225*3

Close Grip Bench Press - All Pauses
bar*reps
135*5
185*5
205*5
225*5
235*3

185*5 - 5 second holds about 1-2" above chest.

Short rest periods. Fatigued by the time I hit 235; could have done at least 1 more rep though. Pauses were 1-3 seconds

Pendlay Rows
135*5
155*5
175*5
195*5

1 set of pull-ups
3 sets of pulldowns
1 long set of flat bench with 50# DBs.

Done. Got to spend 75 minutes in the gym today. Wish I could spend 75-90 minutes each session.

 

[boingyman]

Sunday - 8/27/17

Did some mobility work and stretching last night. I really want to make an effort on working my mobility and loosen up my tight hamstrings, shoulders, neck, traps. My hip flexion range is horrible. It's always been this way, but even worse now a days compared to the past. I feel like I was never able to optimize my squat/sumo deadlift technique because of this. It's probably the reason why I tweaked my back a few times in the past. My goal is to put more of an effort on improving my mobility and ROM all round. Since my time is limited in the gym I need to warm-up ahead of time at work so I don't have to waste extra time in the gym doing so.

I don't really plan to post any of that in my log, but I want to do some of it at work on my break. I have a yoga mat, foam roller, bands. Then I want to do more longer stretches at night. I think this is going to be important as I start going heavier and getting stronger again.

Any suggestions are appreciated.

 

[boingyman]

Monday - 8/28/17

Bodyweight: 152 pounds

Squat
bar*reps
135*5
135*3
185*3
225*3
245*3 added loose belt
275*3
295*5
225*7
235*7

Technique felt off on squats today. My squats are just not as refined as it once was. Decided to work up with triples until I hit my top set now that the weight is getting heavier and then drop down for more volume. If I can hit 315 for 5 that would be a nice starting point.

45 Degree Back Raise.
5 sets at various reps. 1 of the sets holding weight. Just playing with this exercise while I waited to use one of the benches. I use to enjoy these on the GHR back in the day with the cambered bar. Too bad no GHR to use at the gym I'm at.

Bench Press - middle finger on rings
bar*reps
135*5
185*5
225*5
275*3

225*8 all pauses

Done. Bench did not feel good at all. Just couldn't get warmed up enough and everything was achy. It didn't help that I had to rush since my wife gave me the 10 min warning before I even put weight on the bar. Just had no explosiveness whatsoever. Probably wasn't smart that I did some type of bench 3 times last week. Should have listened to my body and take a break until Thursday or Friday. 3rd rep at 275 was probably a RPE of 8. I could have maybe gotten a ugly 4th rep, but didn't want to chance it.

I just want to play it smart for the next several weeks and then get some maxes that I can work with. I'll be in Hawaii for a week soon visiting family so not sure how much I can train there since I'm bringing my 2 year old. I also have to remember it hasn't even been 3 months of consistently working out after not training seriously for many many years. I need to be patient, but to be honest I'm catching that iron bug again. Crossing my fingers I can keep this up as long as possible.

 

[boingyman]

Wednesday - 8/30/17 - Work Gym

Warm-Up, Mobility Work

Pull-ups
4 sets of bw*7-10 reps

superset with....

One-Arm DB Overhead Press
10s, 15s, 20s, 30s, 40s, x 15 reps

Light Jog on Treadmill
1.5 miles

Some light shoulder raises, rotator cuff exercises, random bw squats

Done. Tried to stay moving to keep the heart rate moving and get the blood flowing. Left hamstring is killing me. Forgot to put down 2 sets of GM's from Monday too. Right shoulder/scapula also acting up a little. If I get to go to the gym tomorrow plan to do some board presses and maybe some half presses. I'll try my best to not do any full range benching to give my chest/shoulders a break. Friday I may pull then maybe follow that with squats against the band. We will see. Long 4 day weekend for the family followed by Hawaii for a week might throw things off, but I don't mind the unintentional rest. I've been only averaging 6 hours of sleep so I need to catch up.

 

[boingyman]

Wednesday - 8/16/17
Bench Press - index finger on rings
bar*reps
95*10
135*5
135*5
185*5 pauses
185*5 added 2-board
225*5
255*5
275*5
305*3

Close Grip Bench Press
185*3 pauses
205*3 pauses
225*3 pauses
245*3 pauses

Done. Right arm acting up still. I don't even know what type of pain/ache that is. Feel it on the right back/tricep near under arm pit. I had this about 6 months ago, which went away after not working out for about 2 months straight. Bench just didn't feel good, although close grip was pretty comfortable. Pauses were 2-3 seconds. Can I blame the flu shot I got this morning too?

Hopefully deadlifts and squats tomorrow. Hams feel better today.

 

[boingyman]

Friday - 9/1/17- 24-Hour Fitness

Conventional Deadlift - no belt
135*5
135*5
185*5
225*5
285*5
335*1

Felt something in the lower back so stopped after the first rep. Not sure what happened, but didn't want to do anything stupid. So far it feels like a little tweak so no big deal. Maybe my technique was off... I'm not sure. With all these aches and pains I may have to take it easy until after my trip to Hawaii. I need to really focus on my technique, which I feel like I'm not doing lately. Makes me want to record my lifts, but don't want to look like a douchebag in a crowded gym...

Muscle-Ups and Pull-Ups
PU*3
PU*5
MU*1
MU*2
MU*2 + PU*3
MU*3 + PU*7
MU*2 + PU*5
MU*1 + PU*7

I wasn't sure what exercise I wanted to do next, then I saw a normal pull-up bar. This is honestly the first time in like 12 years attempting a MU. I use to do crossfit on my own back in the day in 2003-2005. I stopped doing any PU and MU when I started Sheiko in 2005. Before I stopped I was cranking out one-arm chins for a few reps and bar MU's for sets of 10. That's how I got my powerlifting nickname 'boingyman'. My training partners would always make fun of me because I would always be jumping all over the place and doing all these random non-powerlifting related lifts. I wanted to be 100% dedicated to powerlifting back then so I gave it up. Wish I never did. I was never the best technician at MU's, but it makes me want to practice them again. It's hard because the gym I workout at normally doesn't have a straight bar, except for one that is ridiculously high up near the ceiling that I would hit my head attempted a MU on it. Other than that they just have those random pieces sticking out of the various big cable machines or racks.

Leg Curls
3 sets of 10

Pull Downs
2 sets of 15

Light Job - Treadmill
1 mile

Foam Roller.

Done.

 

[boingyman]

Wednesday - 9/6/17 - 24-Hour Fitness

Bench Press - pinky on rings
135*5
135*5 all pauses
155*5
185*5
225*5
225*5 all pauses
225*5
245*5

185*22 index on rings

Last rep all 3 second pauses. That right sided pain/injury is still lurking so didn't want to push it. Sort of did a AMRAP with the 185, but I think I could have gotten 2 more reps, maybe 3.

Squat
bar*reps
135*5
135*5
185*5
225*5
245*3
265*3 added belt
285*3

225*3 pauses, no belt

Wanted to get some squats in. Felt heavy so I just stopped at 285. My energy was pretty zapped from benching too. At least I got to squat before my trip

Did random pull-ups and muscle-ups after. Focusing on technique. I suck at muscle-ups, especially trying to do consecutive reps.

1 set of light DB bench press

1 set of curls

Done. Leaving to Hawaii tomorrow for a week to visit family. I'm hoping I can work out once or twice ,but we'll see. Maybe when my son is napping I can sneak out for a bit if someone can watch him.

 

[boingyman]

Monday - 9/18/17

Bench Press - middle finger on rings
bar*reps
95*7
135*7
155*7
185*7
205*7
225*7
225*7
225*7 all pauses, 5 sec pause last rep

All last reps were 2-3 sec pauses. Did between 1-5 pull-ups and random kipping movements inbetween each set.

Flat DB Bench
30s*8
50s*8
65s*8
80s*8

Machine Circuit - 1 round of pulldowns, dips, rows, overhead press

Done. First day back in the gym after what it looks like 12 days off. Sadly right shoulder/arm acting up still. Time was shorter then expected so didn't get to do as much. Squat and light deadlift tomorrow, bench again on Thurs and deadlift and light squatting on Friday.

 

[boingyman]

Tuesday - 9/19/17

Squat
bar*reps
135*5
135*5
185*5
205*5
225*5
235*5
245*2 added belt

Tweaked my lower back slightly again! I realized several things. One is that I tightened my lever belt one notch. It's actually too tight. Secondly I notice not keeping tight especially my lower back at the bottom at times It's like sometimes I try to get too aggressive and loosen up a bit before I explode. Ever since I put my belt one notch tighter is when I hurt my back. I guess I can't expect to have the type of refined technique like I once had. Also my flexibility is probably worse then before which doesn't help. During my competitive days I never hurt my lower back even once. Back then only injury that set me back was hurting my left shoulder trying to help move a giant hot tub. My bench was never the same after that.

Stair climber
20 minutes

Done

 

[boingyman]

Thursday - 9/21/17

Pause Bench Press - pinky finger on rings
bar*reps
135*5
135*3
185*3
205*3
225*3
245*3
255*3

265*5 added 2 board, no pauses
275*5

225*13 AMRAP, no pauses, index finger on rings, although I think I could have done 1 more rep. Hopefully 15 next time I try it.

Smith Machine Close Grip Floor Press
135*5
185*5
225*5
245*5
245*5

275*3 lockouts only
325*3
375*3

Use to do this exercise back when I trained with Mike Hara. It would be like our 4th exercise of the day. That man is strong AF. He was already in his 40s when I trained with him and could still bench in the mid 400s raw at 165. Top 3 lifetime drug free all-time benchers at 165 in my opinion

Hammer Iso-Lateral Rows
4 sets of 10

I've decided I'm going to bring in my grip to pinky on rings again. This was my original grip until I was convinced to slowly widen it out to index on rings. I believe this is my most natural grip width even though my ROM is larger. I will still do some wider grip benching, but only for partials or higher rep work.

Decided to check out 'The Jungle'. I workout on a military base and they have a outside gym. I was in heaven. Although setup for crossfitters it has everything you could need. Layers of Rogue equipment, 3 glute-ham raises, ropes, tires, way more bumper plates then anyone would ever need, over a dozens stations to squat. They actually have 1 bench too. I may have to start working out here if it's not too crowded during peak hours weather permitting. I actuall did a few sets of GHRs, squats with 135, pullups out there. Lower back feels 100% so will try to deadlift and maybe some light squatting tomorrow.

 

[boingyman]

Snapped a photo of their layers of rouge racks in the jungle

 

[boingyman]

Friday - 9/22/17 - Jungle

Sumo Deadlift
bar*reps
135*5
135*3
225*3
275*3
315*3 added belt
345*3
365*3

Stiff Leg Deadlift
225*5
225*5

GHR
bw*10
bw+mini band around neck*10
bw+mini band around neck*10

compound set w/

Situps on GHR
bw*10
bw*10
bw*10

Done. Had to rush and get in the workout fast. I may start pulling sumo again as my primary pulling movement. Wanted to work up to a hard triple to gauge where I am. Was hoping 405, but that 3rd rep of 365 was tough, lol. Haven't pulled sumo in a while. Focused on technique and keeping my lowerback tight.

 

[boingyman]

Monday- 9/25/17

BenchPress - pinky finger on rings
bar*reps
135*6
135*6
165*6
195*6
215*6
235*6
235*6 all pauses, 5 sec pause last rep

All last reps were 2-3 sec pauses.

Iso Hammer Rows
4 sets of 8-10

Flat DB Bench
40s*10
80s*10
90s*10

Close Grip Pulldowns
4 sets of 10

Done.