Logging my Lifts

[boingyman]

Tuesday - 7/14/20 - Home - 9:45 pm

Comp Bench Press
135x10
185x3
225x1
250x3
250x3
250x3

CGBP - tng (pause last rep)
205x12
205x12
205x12

That's it. Short on time as I continue to neglect my deads and squat, lol. I may possibly get deadlifts and pendlay rows early AM, but I have my doubts.

 

[boingyman]

Wednesday - 7/15/20 - Home - 7pm

Conventional Deadlift
135x5
225x5
275x1
315x1
335x6
335x6

Pendlay Rows
135x6
225x6
225x6
225x6

Comp Bench Press
135x5
185x3
225x1
250x3
250x3
250x3

Done. Messed around with some light sumo inbetween penalty row sets. Missed my SOHP and other assistance work, but out of time

 

[boingyman]

Thursday - 7/16/20 - Home - 7 pm

Comp Bench Press
135x5
135x5
185x3
225x1
250x3
250x3
250x3

CGBP - tng (pause last rep)
205x10
215x10
225x10

That's all I could fit in again. The fatigue is either really showing or I'm just dead tired today.

 

[ASUThermo]

Tuesday - 7/14/20 - Home - 9:45 pm

Comp Bench Press
135x10
185x3
225x1
250x3
250x3
250x3

CGBP - tng (pause last rep)
205x12
205x12
205x12

That's it. Short on time as I continue to neglect my deads and squat, lol. I may possibly get deadlifts and pendlay rows early AM, but I have my doubts.

That's a nice late one.

 

[boingyman]

Friday - 7/18/20 - Home - 7 pm

Comp Bench Press
135x10
185x3
225x1
250x3
250x3
250x3

SOHP
95x10
105x10
115x10

Tricep pushdowns
2 sets of 20

Felt decent last night despite the fatigue. Last day of 5 day bench frequency and now down to 2 days with higher volume. I get a 3 day break until I bench on Tuesday so I'm hoping all this pays off. Might do some squat, deadlift, rows tonight if time permits

 

[boingyman]

Monday - 7/20.20 - Home - 7:15 pm

Squat
135-155 for 9-10 sets of 6-8 reps

Could definitely feel some pain and had to play with the kids while I workout so I just messed around. I noticed felt best when doing tempo reps so might be a good thing to incorporate. Maybe a 3-0-3 or 3-0-2

 

[boingyman]

Tuesday - 7/21/20 - Home - 5:30 pm

Comp Bench - 10 sets of 3 with 260-270 lbs
135x6
135x3
185x3
225x1
260x3
265x3
265x3
265x3
270x3
270x3
270x3
270x3
260x3
260x3

CGBP
205x20

Done. Got to come home early although had to eat dinner and finish up the last 4 sets at the same time

 

[boingyman]

Wedensday - 7/22/20 - Home - 7:30pm

2.25" Deficit SLDL
135x6
135x4
225x4
275x4
295x4
315x4
315x4

10pm (continued)

Wide Grip Bent Over Rows
135x12
155x10
185x8
185x8
205x6

Band Assisted Pullups
3 sets of 8-10 reps

Done. Haven't had a late night lifting session in a while, but glad I was able to get in more back work. Haven't done any vertical pulling in a while. I'm still hesitant to do pullups so decided to do something real easy with the bands to get a feel of the movement again.

 

[boingyman]

Friday - 7/24/20 - Home - 9:45pm

Comp Bench
135x6
135x3
185x3
225x1
255x1
275x3
275x3
275x3
275x3
275x3

Done. Did the minimum 5 sets of 3. Had to really dig deep on these as I was exhausted. 3rd set was the best. I think if I felt fresh I could have gotten all 10 sets or even slightly higher weight. It's all good.

 

[boingyman]

Saturday - 7/25/20 - Home - 10pm

3-0-2 Tempo Squat - no belt
95x6
115x6
135x4
155x4
170x4
185x4
205x4

That's it. Could definitely feel it, even with 155. I notice when I sit back more the pain reduces. I aggrevated it about a week or so ago playing with my kids. I now know not to just sprint or kick a ball hard out of the blue. Did some rehab exercises prior which I haven't been doing whatsoever.

 

[boingyman]

Sunday - 7/26/20 - Home - 9:30pm

Conventional Deadlift
135x5
185x5
225x3
275x2
315x1
350x3
365x2

Bent Over Rows - belt
135x10
185x10
205x10
215x8
225x6

Done. 365 moved much better then anticipated especially given the fact that I haven't been squatting anything more then a warmup and overall deadlift volume is really low. Will either bench tomorrow or tuesday

 

[boingyman]

Monday - 7/27/20 - Home - 9:45pm

Comp Bench
135x5
135x3
185x3
225x1
275x1
285x3
285x3
285x2

Cable Tricep Pushdowns
1 set of 20

One-Arm Cable Rows - myo-reps
10 rep each arm
8 reps each arm
6 reps each arm
6 reps each arm

Band Pull-Aparts
1 set of 20

Done. Decent workout. Didn't complete my last rep on bench though. Could have gotten a 3rd rep, but my right chest was feeling weird and didn't want to grind out the final rep so a nice double at RPE 9 was good for me. First set was all over the place. 2nd rep was out of the groove and moved slow. 3rd rep touched higher on chest then usual, but flew up pretty fast with a good pause. Would have been nice to hit 290x3, but not in the cards today.

 

[ASUThermo]

What have you been doing for your adductor issues? I have had some problems off and on for the past few months.

 

[boingyman]

What have you been doing for your adductor issues? I have had some problems off and on for the past few months.

Nothing, lol. Slacking off basically. I was suppose to incorporate the Copenhagen adductor protocol. My squat days was suppose to be tempo squats and then add in a single leg movement as my assistance following a typical progressive overload scheme starting at higher reps and moderate volume and working up to like RPE 8 depeneding on pain tolerance. I need to start getting on it.

 

[boingyman]

Wedensday - 7/29/20 - Home - 9:45 pm

Conventional Deadlift
135x6
135x4
225x4
260x4
270x4
280x2

3-0-3 Tempo Squat - no belt
95x10
135x10
155x10
170x10

Step Ups
2 sets of 8 each leg

Done. I guess it's some sort of taper day for deadlift. Squat was pain free all the way up to the last 2 reps at 170. Tried to do the coppenhagen hip adduction exercise above and the pain was strong on that one. I couldn't even do the other leg since the injured left side couldn't even support it. Need to do easier modified adductor movements then.

 

[boingyman]

Friday - 7/31/20 - Home - 9:45pm

Comp Bench
135x6
135x3
135x3
185x3
225x2
260x1
280x3
265x5
275x3
275x3
275x3
275x3

Done. Was suppose to attempt a 5RM. Totally overshot with 280. Could habe gotten maybe one more if that, but no way 5 reps. 265 moved ok despite my setup being shit. I think 270 was there realistically. Technique was all over the place tonight.

 

[boingyman]

Saturday - 8/1/20 - Home - 9:15pm

Conventional Deadlift
135x5
225x4
275x2
315x1
350x1
375x2

One-Arm Cable Rows
2 sets

Done. Was suppose to be 375 for 1-4 reps. Everything felt off with my setup. On my first rep at 375 I actually got the weight a few inches off the floor, but gave up and put it back down. I just didn't feel braced well and was hesitant, but then got annoyed and said screw this and just pulled 2 reps a few seconds later with at least 1-2 RIR. Just one of those days and barely doing any deadlift volume likely contributory.

 

[boingyman]

Sunday - 8/2/20 - Home - 10:15 pm

High Pin Press
135x3
185x3
225x1
275x1
315x3 (start of pin press)
345x3
345x3
345x3

Cable Pushdowns
1 set of 20

Barbell Rows - tempo
1 set of 20

Done. Going for a heavy single on Tuesday night since I will be out of town Wednesday night until Sunday. Ideally benching Wednesday in the afternoon, but unless I play hooky from work for an hour that aint happening. Depending on how I feel I may max out.

 

[boingyman]

Monday - 8/3/20 - 10 pm

Didn't lift, but did my rehab work. adductor leg lifts lying on my side. Multiple sets on each leg. Also did multiple sets of single leg floor bridge some crunches and some bodyweight squats.

Also didn't lift last night. Was too busy doing other important stuff preparing for our little get away. Ended up sleeping at 2am. Today at lunch time I had to take the kids home early. I was planning on feeding them lunch and getting my bench in, but ended up having to do so man other things. Going to try my best to lift this evening right after dinner. Just need to take a heavy single (and if I feel good maybe max out) and then do 225 AMRAP. Shouldn't take much time, but need to get it done no later then 7:30 pm. We are waking up at midnight to road trip for 10 hours.

 

[boingyman]

Saturday - 8/8/20 - Home - 8:15 pm

Comp Bench
135x5
135x2
135x1
185x2
225x1
255x1
275x1
295x1
315x1
225x19 tng (failed 20th rep)

Couldn't bench on Wednesday so had to push it till tonight. We unexpectedly decided to head home from out little vaca early so i drove home overnight and got home at 4am. Slept for 4 hrs and a 1 hr nap. Not bad bench day despite it being several days past the peak day and with crappy sleep. 315 was a max for sure today. A little disappointed I couldn't hit 20 reps with 225, but first couple of reps were out of groove and I think if I rested another 3-4 minutes before doing the AMRAP I could have gotten 20. Will deload this coming week and start a new program. I may have more time to train since I'll be working shorter days until in-class school starts.