Logging my Lifts

[boingyman]

Training Recap

Best lifts during the past 13 weeks:
Squat - 395
Bench - 325
Sumo Deadlift - 430

Somewhat followed Barbell Medicine Powerlifting I program. Although many things were stretched and modified during the first 4-5 weeks and rarely hit SBD days in one session. Hit my best squat on test day and hit my highest bench/deadlift towards the ending of the prep. On a good note I hit 420-425 numerous times during prep. which is encouraging. Overall not happy with the end results, but there has definitely been progress throughout. Now I at least have a baseline of where I'm at and new goals to shoot for. Still got a ways to reach my all-time best raw lifts, although back then I was a good 10-15 lbs heavier (and 10-15 years younger) and competed in single ply.

Still not sure what type of programming to start next. I may just wait until things start normalizing. I'm still working and I doubt they will let me telework or grant me admin leave so I will probably continue to work until all this blows off. This leaves me to train only at night and occasional weekends during the day. I will just do some light stuff for the rest of the week and hopefully by Monday I can put together my owning training block.

 

[boingyman]

3/25 - Home Gym - 8:45 pm

Squat - high bar, no belt
135x8x2, 185x8, 205x8x3

Ab Wheel

Crunches

Press - strict, hands between smooth and rings
95x10

Done. Just getting the blood flowing and practicing overhead pressing. I use to have strong shoulders and enjoyed variations of overhead pressing, but it's been a long time since I've done any overhead work. May or may not start incorporating the press again.

 

[boingyman]

3/26 - Homw Gym - 9:30 pm

Reverse band bench - double loop mini band on 6h peg - pause - comp grip
135x5x2, 185x2, 225x2, 275x2 (added bands), 315x2, 325x2x2, 295x5, 275x5x2

Close grip bench - index ~1" from smooth
185x10x2

Band pull aparts

Bumper plate front raises
45xAMRAP

Done. Trying to attack the triceps. Easy weight, but note to self to drop the peg one hole lower for these reverse band bench to get close to dead weight at lockout. Also practicing a new setup that you often see guys unracking with leg drive initiated and the butt off the bench. Not sure if I like it or not so will keep practicing. Needed to get some other stuff done tonight and fix my wife's treadmill (thank goodness it works now). Tomorrow will do SSB squats with no resting at top to get constant tension, deficit deads and pendlay rows. Plan to just do my own thing for another week and go from there.

 

[boingyman]

3/28 - Home Gym - 4:30 pm

SSB Tension Squats - no resting at top - no belt - adidas powerlift 3 shoes
155x8, 205x8, 225x8x3

Standing leg adduction - mini bands wrapped around ankle
4 sets of high rep

3" Deficit Conventional Deadlift - no belt
135x6, 226x6, 275x6x3 (pause last rep of each set)

Done. Damn I don't know what's worse these tension type squats or tempo squats. Wanted to do more volume overall, but no time. This is pretty much a deload week anyways. Was working out while the kids played in the front yard and garage. Not easy. No time to do rows so will do it tomorrow with bench.

 

[boingyman]

Sunday - 3/29 - Home Gym - 1:00 pm

3-Count Pause Bench - comp grip
135x6, 135x3, 185x3, 225x3, 245x3, 255x3x2

Touch-n-go Bench - comp grip
205x10, 215x10, 225x10

Incline DB Bench
80 DBx12x3

Done. Benches felt easy. Part that came in for my wife's treadmill came with some super hard thick cardboard in difference sizes so just duct tape it together like a step stool (8", 11"). Rested the back of my FB-5000 on the 8" step that fit right between the wheels. A little wobbly on the setup and bringing the weights back down, but looks like this could work, but might be a different story with heavier weight though. Finished up the rest of my workout tonight

(continued) Home Gym - 8:45 pm

JM Press with SSB
85x12, 105x12, 115x12, 135x12x2

superset w/

Barbell Rows - pinky on rings
135x8, 185x8, 205x8x2, 185x8, 135x8

One-Hand DB Row
80 DB x AMRAP till grip gave out

Fast workout. Not sure how heavy to go on JMs, but if I decide to do them on occasion will go heavier. My rows are weak AF now so need to build some upperback strength and do back work ideally 2x per week. My entire back is just weak period. I'm still hesitant to do pullups since I feel that aggravates a annoying injury that gets painful near my left armpit when benching. Since pullup work is not a priority I may hold off for now. Hospital gym has a assisted pullup machine I may start with and just do high rep assisted pullups until I feel more confident again. Miss doing heavy weighted pullups/chinups.

 

[boingyman]

Monday - 3/30 - Home Gym - 8:30 pm

12.25" Box Squats - no belt - below parallel - 45-60 sec rest between sets
135x6, 135x3, 185x3, 205x3x2, 225x3x4, 245x3x2, 265x3, 275x3

Good Morning - no belt
135x20

Crunches

Done. Quick workout. Randomly decided to do box squats. First time in many years. Took the stance wider then comp stance. Probably should have went 20 lbs heavier on all sets for it to be a little more meaningful, but oh well. Initially planned to do some paused sumo deads and step ups, but I was short on time so got this workout done in less then 30 minutes. This will be a super random week or two so just going with the flow, put in some work and have some fun.

 

[boingyman]

Tuesday - 3/31 - Home Gym - 9 pm

1-Count Pause Bench - pinky on rings
135x2, 135x6x2, 185x2, 225x2, 255x2, 265x2, 235x4x2

Larsen Close Grip Bench - touch n go
185x12, 205x12

One-Hand Cable Pushdowns
25 plate x20x2

Barbell Curls
bar x20x2

Done. Left shoulder feeling a little funny on bench. I think it's from throwing frisbee with my son in the past 2 days. Overall feels DOMS throughout which usually happens after a peak. Short on time as usual. Tomorrow will get in some deadlift, some type of squat and either step ups or GMs if I have time and then take a break on Thursday.

 

[boingyman]

Wedensday - 4/1/20 - 3:00 pm

Bodyweight: 162 lbs

Pause Sumo Deadlift - 1 count, 1-2" off floor - no belt
135x6x2, 225x4, 275x2, 315x2, 335x2, 355x2, 375x2x2, 320x7x2

Times up. Surprisingly the weight moved well considering this is my first sumo pull since my failed maxes. Took stance slightly wider then my usual.

9:00 pm (continued)

High Bar Squat - close stance, atg - no belt
135x4x2, 185x4, 225x4, 250x5x3, 250x7, 250x3

Good Morning - wide stance
185x15

Set timer for 24 minutes from warm ups to my last rep on squat. Was done in 21 minutes so added a set of light GMs. Was aiming to hit 250 for 25 reps total and got it done in 10-11 minutes. Weight started moving faster on the 4th set so took it to 7 reps. Will squat again on Friday or Saturday and take my normal comp stance and add pauses. Still undecided what to do next. I may retake the same program again (BBM PL I) or Candito 6 week that I combined with his 6 week advanced bench together, although it would be much easier to accomplish when the gyms open up again so I may wait until then.

 

[boingyman]

Friday - 4/3/20 - Home Gym - 9 pm

1 Count Pause Bench - comp grip
135x6, 135x3, 185x3, 225x3, 255x3, (add 2 boards) 275x3, 295x3x3, (remove 2 boards) 245x7, 225x7x3

Press - strict - pause at chest - hands between smooth and rings
95x5, 115x5, 135x5

Cable Pushdowns using HangAlls Tote
25x20, 50x15

Side Raise+Front Raise+Rear-Delt Raise
10 DBs x 20 each

Done. Bench felt off today. Should have taken a slightly heavier triple before adding boards. I may start adding boards randomly after top sets on some benching to get a little extra volume at partial range and get better adapted to heavier weight in my hands more frequently.

 

[boingyman]

Saturday - 4/4/20 - Home Gym - 9 pm

Pause Squat - no belt
135x4x2, 185x4, 225x3, 245x2, 275x2, 295x2, 315x2, 275x5x3

Done. Squatted with heeled shoes (adidas powerlift 3). I think besides high bar/SSB close stance and front squats flats are the way to go for me. May go another week of no belt work. Had to put my son to sleep and was debating if I should finish up after, but I got lazy and it was getting late so will finish up tomorrow.

 

[boingyman]

Sunday- 4/5/20 - Home Gym - 4 pm

Snatch Grip Sumo Deadlift (Candito Deadlift) - no belt
135x5x2, 185x5, 225x5, 275x5, 295x5x4

Hatfield Squat w/ SSB - no belt
165x12, 205x12, 225x12, 245x12x2

One-Arm Cable Pulldowns
3 sets, 12,12, 6

Crunches

Done. Worked out while the kids played in the garage and driveway. Fun workout overall. First time doing these Candito deadlifts. Felt off at first, but got a hang of it as it got heavier. Also first time doing Hatfield squats. Easy weight for some decent volume. Overall a pretty good week.

 

[boingyman]

Monday – 4/6/20 – Home Gym – 10 am

Pause Bench – ring finger on rings
136x4, 135x6, 185x4, 225x2, 245x2, 255x2, 265x2, 275x2 @ 7.5, 245x5, 250x5x2

Close Grip Bench – touch n go
225x11 @ 7.5

Worked out again while the kids played out front. Left shoulder felt off the entire time. Wanted to do a AMRAP on the CG since I was out of time, but could feel form breaking due to left shoulder so cut it short.. Triceps already felt fatigued prior so I think I could hit 15 reps on a good day, but still not quite at 20 yet. May do some arm assistance work tonight.

Edit: 4/6/20 (conitnued) - 7 pm

Barbell Curls
bar x15, 65x12, 85x8, 95x5x3, 65x12

Tricep Cable Pushdowns
4 sets of 8-20

Let the kids play for a bit again outside so just got a quick arm pump. I'm working half days at work for the next 2 weeks so I may have some more opportunities to workout at home in the morning. Only catch is I have my 2 boys with me, but I rather have two 45-75 minute workouts opportunities then one.

 

[boingyman]

Tuesday - 4/7/20 - Home Gym - 6:30pm

Squat
135x4x2, 185x4, 225x2, 275x2, 315x2, 325x2, 295x4x4

Sumo Rack Pull - 1.5" from floor
135x4x2, 225x4, 315x4, 345x4, 365x4

Done. Couldn't workout this morning. Decided to let the kids play out front again while I train after dinner, but the kids were difficult. Was suppose to go up more on rack pulls to ~RPE 8.5-9, but time was cut short. On a good note 365 felt real easy. Tomorrow need to somehow bench, strict press, get in some rows and deficit SLDL that I missed tonight as well. Will prioritize bench and deficit SLDL first. Someone is doing a online strict press competition so I may do it for fun. I have 4.5 weeks till I need to submit the video so will start adding some singles and maybe start doing them 2x per week. Might be good motivation to get my overhead pressing strong again.

 

[boingyman]

Wedensday - 4/8/20 - Home Gym - 10am

SLDL off 2.25" deficit - no belt
135x6x2, 225x6, 245x6, 265x6x3

Pendlay Rows
135x12, 155x10x2

Band Pull-Aparts
1 set

Done. I want to start incorporating SLDL consistently once a week. While I was doing coan/philipi DL program pulling sumo, I got my SLDL to 405 for sets of 5 for assistance. 2 weeks later I pulled 495x2 conventional. No idea how I did that since my heaviest conventional was in the mid 400s at the time. Bench and strict press tonight hopefully.

9 pm (continued)

1-Count Pause Bench - ring finger on rings
135x4x2, 185x4, 225x3, 255x1, 275x1, 285x1, (add 3 boards) 295x2, 315x2, 325x2, (remove 3 boards) 260x5, 250x5x3

250x5 (last set)


Press - strict - pause at chest - hands between smooth and rings
75x5, 95x3, 135x1, 155x1, 135x5

155x1


Done. Glad I decided to get in a second workout. Benches felt ok, but definitely something is up with my left shoulder. Not as aggrevating with a medium grip. Pauses not consistent. Need to go by seconds instead of counting whatever pace I want or not counting at all. I suck at pressing though. I need to learn better technique. Lets see if I can get up to 185 in a month.

 

[boingyman]

Thursday - 4/9/20 - Home Gym - 7:30 pm

Squat w/ Bands - light band around plate peg, around band peg at 4th hole - adidas powerlift 3 shoes
135x5, 155x4, 185x4, 225x4, 245x4, 255x4, 265x6

That's it. Not sure why I went 6 reps on the last set, but just testing the waters. Need to find the luggage scale to get an idea of band tension at the top. Plan to keep these in for overload squat days. Right now I feel like I have no idea what I'm doing with my squat technique. It's all over the place. Squatted my old school way and felt pretty good. Seems like I can't decide on what I want to do on any of the lifts. Part of me wants squat my old way, bring in grip on bench and pull conventional, but other part wants me to stay consistent like what I've been doing. Tempted to deadlift/bench/squat tomorrow and then rest/easy GPP the entire weekend.

 

[boingyman]

Friday - 4/10/20 - Home Gym - 9 pm

Incline Bench - 15-20 degree? - ring finger on rings
135x5x2, 185x5, 205x5, 225x5, 235x5x3

Spoto Press - 2 sec hold - index finger on rings - 45 sec rest between sets
225x3x6

Done. Ghetto rig incline. Wobbly setting up and getting off bench, but stable while benching, lol. Not sure what degree angle, but I'm guessing a 15-20 degrees? Short on time so just went light and short rest periods for spoto press. I usually don't work on weekends, but I have to work for a couple of hours and go in at 6am.

Vid of last set of incline. Feeling slow even though the weight feels light. I notice that a lot lately on bench. Need more aggression.

 

[boingyman]

Saturday 4/11/20 - Home Gym - 1 pm

Conventional Deadlift
135x5x2, 225x4x2, 275x2, 315x1, 345x1, 365x1, 385x1, 335x5, 345x5x3

Done. Got to workout with the kids napping. Decided to use pull conventional to see where I'm at. 385 felt like RPE 8. No time to do a full workout as usual. Also did a 3 mile walk with spurts of jogging while pushing a double stroller about 1.5 hours before deadlifting.

Clip of last set of 345x5. Moved pretty well, but not sure if I'm having soft knees. Needto pay attention more next time

 

[boingyman]

Sunday - 4/12/20 - Home Gym - 1:30 pm

SOHP - strict
50x6, 70x4, 90x4, 110x4, 130x4, 150x4, 135x6x2

Quick workout while trying to hide eggs when the kids are napping. Will try to get in some Candito Deadlifts and Hatfield Squats late night. Felt better on these presses today, but still weak.

8:45 pm (continued)

Hatfield Squat w/ SSB - no belt
155x5, 205x5, 245x5, 295x5, 315x5, 335x5, 355x5

Candito Deadlift - no belt
135x5x2, 225x5, 275x5, 295x5, 315x5

Done. Should have pulled first since I was toasted from the Hatfields. Almost decided not to train tonight so very happy I got them in. Trained 10 days straight although some days wasn't much. Bench tomorrow.

 

[boingyman]

Tuesday - 4/15/20 - Home Gym - 9:30 am

Bodyweight: 160 lbs

TNG Bench - ring finger on rings
135x10x2, 185x5, 225x3x2, 245x3, 265x3, (added 2-boards), 275x3, 285x3, 295x7 @ 9

CG Bench Press - feet up - 1 sec pause
135x5, 185x5, 205x5x3

Done. Bench felt like trash. Wanted to take a heavy single or double, but left shoulder still bugging and body just feels like crap. May or may not squat and pull tonight.

9:30 pm (continued)

SOHP
65x5, 95x3, 115x2, 135x2, 160x2, 175xMISS, 175x1, 140x2

Front Plate Raises
4 sets of 12

Tricep Pushdowns
3 sets

Side Band Raises
1 set

Done. No time to squat/pull so decided to press since I was antsy to try a new technique. I've been looking up standards on SOHP. I always assumed a strict press with the bar starting motionless on the chest was the standard, but I guess there are all types of techniques that are allowed. Read the USSF rules on the press. So tried to do do the technique where you start below the chin and come down and bounce off the chest leaning back with hips forward. Failed miserably and felt uncoordinated AF. Missed the first attempt at 175. Got it the second time, but took a step back so I guess technically was a miss, but still locked it out. I may just stick to my normal start from the chest with a slight lean back. Still hoping I can get 185 in about 3 weeks, but we will see. May start doing SOHP more frequently just to get more exposure to practice and get in more volume. One good thing is no shoulder pain when overhead pressing....

 

[boingyman]

Wednesday - 4/15/20 - Home Gym - 1:30pm

Squat
135x5x2, 185x5. 225x3, 255x2, 275x1, 295x1, 315x1, 325x1, 330x1 @ 7.5-8, 295x5, 285x5x2

Pause Sumo Deadlift - 1 sec pause - 1-1.5 inches above floor
135x5, 225x3, 275x2, 315x2, 365x2, 385x2, 355x5, 345x5

Done. Warm ups felt like crap on squat, but felt better as the singles got heavier. 330 felt better then 315. Time to build that squat up and get in more volume.