Logging my Lifts

[boingyman]

Wednesday - 9/23/20 - 10:15 pm

Comp Bench - 3 second pauses
135x3
135x3
185x3
225x3
245x1
265x1
285x1
250x5
230x7
230x7

Done in about 30 minutes. Feeling good. Just one more week of 3 sec pauses. Hopefully I'll have time to pull tomorrow. If not I have more free time on Friday

 

[boingyman]

Monday - 9/28/20 - 10:30 pm

Bench Press - tng - comp grip
135x7
135x3
185x3
225x2
255x2
275x2
275x2
275x2
275x2
275x2

Tricep Cable Pushdowns
1 set of 20

Done. Bench feeling pretty good and weight moved well. Probably in the 6-7 RPE range on all sets. Was suppose to work out yesterday, but couldn't. Could have trained on Friday, but decided to hang out with my oldest all day and just never got to it that night. I actually did some light squats and sumo deads, but I don't remember when. I may just end up stopping this log until I can actually start putting in more time to train instead of this barely hanging by a thread to find time to workout and neglecting everything except bench, lol. For me bench is easy to do and I can get through it fast. Just a bunch of reps with the empty bar and I'm ready to proceed. I also don't need as long rest periods and half the time I'm benching in flip flops.

 

[boingyman]

Tuesday - 9/29/20 - 10pm

Bench Press - pink on rings - 1 sec pause
135x5
135x3
185x1
225x1
275x1
230x5 (larsen)
230x5 (larsen)
230x5 (larsen)

Deadlift
Did a bunch of sets with light weight, both sumo and conventional. Not motivated to post until I can get something going.

Done. Playing catch up on bench. Body was hurting, probably from benching yesterday and making bigger jumps then I'm use to.

Also in classroom school will probably start for my son next week and on schedule the following week. Plan to still work a modified schedule with semi half days and saturdays ideally until the end of the year or until November so will have extra free time on my hands. If the gyms at work open up that may be the perfect opportunity for me to start training more. I still have my 24-hour fitness membership with a 24-hour fitness 5 minutes away from my son's school, but I heard it may be one of the gyms that shut down for good. That sucks.

 

[boingyman]

Friday - 10/2/20 - 9:45pm

Comp Bench - 3 second pauses
135x5
145x3
195x3
235x1
255x1
275x1
295x1
265x4
255x4
255x4
255x4

One-Arm Cable Rows
1 set

Done. Heaviest day of this block. One more tng day and then a nice pivot week. 295 moved pretty well and probably paused it closer to 4 seconds. 4x4 backoffs felt pretty good too, but I notice my feet is slipping lately. Not sure if it's the shoes or the platform being so damn dirty. I need to see what's the best way to clean the stall mats. Work at 6am tomorrow for a couple of hours and then full day with the family. Hopefully I can train

 

[boingyman]

Saturday - 10/3/20

Sumo Deadlift
2x2 top sets
4x4 backoffs

Barbell Rows

First tiem doing a full deadlift session and heaviest I've went in a while. Technique is off, but light weight.

 

[boingyman]

Sunday - 10/4/20

Bench Press - tng - comp grip
135x10
135x3
185x3
225x3
255x3
275x5
295x5 (3 board)
315x5 (3 board)
275x5

Light 5-1-4 tempo CGBP

Done. Last day of the bench block. 275 didn't move as easy as I was hoping, but ever since I started training again my TNG has felt actually weaker then my pause benching since I haven' done much TNG work over the past year. I also miss having a good hand off. Hopefully I can get in some easy volume this week and then into the new block.

 

[boingyman]

Tuesday - 10/6/20 - 9am

CGBP - feet up - 1 sec pause
135x6
135x6
186x6
205x6
205x6
205x6
215x6
235x1
255x1
275x1

Tricep Cable Pushdowns
2 sets

Done. Decided to take a heavy single after the volume benching. Probably overshot that 275. Moved way harder then I expected. Was suppose to be a easy single, but 255 flew really easily. Oh well just benching 2x this week before I start my new bench block.

 

[boingyman]

Wednesday - 10/7/20 - 9:45pm

Stiff Leg Sumo Deadlift - 2-3 sec eccentrics - no belt
worked up to 4x5

Paused Conventional DL
2 sets

Had to go. Those stiff leg sumos were tough on the mid back when you have to control the eccentric. Just light weight.

 

[boingyman]

Friday - 10/9/20 - 9:45 pm

3-1-0 Tempo Bench Press - comp grip
135x5
135x5
185x5
205x5
225x5
230x5
235x5
235x5
235x5

Cable Tricep Pushdowns
1 set of 20

Done. Feeling fatigued. Time to start my next bench block hopefully on Monday.

 

[boingyman]

Saturday - 10/10/20

Sumo Deadlift. Tons of warming up with lighter weight. Did a top single and then just 2 sets of 5 back offs. Finished with just 1 set of pendlay rows. Heaviest I've pulled sumo in a while, but still a long way to go. I think if I can start pulling 2-3x per week I can get back to where I was in a block or two.

Sunday - 10/11/20

Did some squats! Light weight, but did sets of 5. Also did some push presses with light weight. Left adductor hurt and feel off, but I just need to start squatting again. I seriously feel as weak as I was when I first started getting back into lifting when I just put together my home gym. The only way I'll get back to pain free squatting is to just start putting in the work. Lack of time has never been worse and a lot of stress really kills any motivation.

 

[boingyman]

Monday - 10/12/20 - 9:15pm

Comp Bench
135x5
135x4
185x4
225x4
245x4
265x4
265x4
250x4
250x4

Pull-Ups
3 sets of 5

Cable Pushdowns
1 set of 20

Done. Time for a new bench block. Technique on bench feeling off, but pretty decent moving weight for this week. Decided to do pull-ups after not doing them for probably almost a year.

On a shitty note, my bodyweight is up 2-2.5 lbs from my usual in the form of fat. I wouldn't mind being this weight if I was about the same bodyfat as I was in March, but I can tell my belly is holding a little extra cushion. I even have to move my latch out one hole on my lever belt. A combination of having less NEAT activity, less training volume and almost no cardio is showing. As long as I can put in more work, clean up my eating habits slightly I should lean out slowly in a few months without much effort.

 

[boingyman]

Wedensday - 10/14/20 - 10pm

Spoto Press - comp grip
135x6
135x3
185x3
225x3
245x3
265x3
245x6
230x6
230x6
230x6

Pull Ups
3 sets of 6

Barbell Curls
1 set of 20

Done. Bench felt good. Kept these spoto presses really low. Basically grazing the chest with about 1 second pauses. Can wait to start doing singles again next week. Will bench again on Friday. Was suppose to deadlift/squat yesterday, but I passed out with the kids. Base gyms at work only open to active duty and hospital gym remains closed unfortunately.

 

[boingyman]

Friday - 10/17/20 - 8pm

Bench Press - TNG - comp grip
135x8
135x8
185x4
225x4
245x2
265x2
275x2 (1 board press)
285x2 (1 board press)
245x8
235x10

Flat Dumbbelll Bench
100s x10

Done. Was going to put the kids to sleep and then do some deadlift, but I fell asleep. I can't complain though. I got a lot of 8 hrs of sleep this past week which is a rarity.

 

[boingyman]

Sunday - 10/18 - 10 pm

Did a bunch of light sets of 5 on squats. Adductor was really hurting more then usual today. Sometimes I wonder if I should just push through it like I use to or not. I know a lot of it is my fault for not taking care of it and doing what I'm suppose to be doing, but damn injuries suck.

 

[boingyman]

Mondy - 10/19 - 9:30 am

Comp Bench
135x5
135x3
185x3
225x1
255x1
275x1
280x1
255x5
245x5
245x5
245x5

Pull-Ups
BW x7
BW x7
BW x7

Done. Ok bench today. Didn't feel the best, but got in the work. I need to stop benching in flip flops. Starting to feel comfortable with pull-ups more. I think in a couple more weeks I may started adding weight.

 

[boingyman]

Tuesday - 10/20 - 10pm

Did pause sumo deads up to my top single and as I was about to do a bunch of backoff sets my 2 year old started walking downstairs crying. Just before that I get a text from my wife to stop slamming the weights, lol. Couldn't finish the workout so it stopped there. Tonight hopefully I can finish up some sets and then bench and maybe more pullups.

 

[boingyman]

Wednesday - 10/21 - 10pm

Bench Press - 1 sec pause - middle finger on rings
135x5
135x3
185x3
225x3
245x1
265x1
275x1
250x5
235x5
235x5
235x5

Cable Tricep Pushdowns
2 sets

Pullups
BW x10
BW x10 (~5 reps were partials)

Done. Felt tired on bench and took shorter rest periods so took it more conservative and got in the work. Pullups feeling better each time. These late night workouts is not fun when you have to wake up before 6am. Hopefully I can do some type of pulling and maybe some squats tonight.

 

[boingyman]

Sunday - 10/25 - 10 pm

?15-20 Degree Incline Bench - 1 sec pause - comp grip
135x5
135x5
185x5
205x5
225x5
235x5
245x5
255x5 @ 9

Pull-Ups - wider grip
BW x8
BW x8
BW x8

Done. Unfortunately this was the only time I had to train. Actually was going to train on Friday, but I was dead and passed out early. Felt pretty strong on these despite not feeling that stable with my ghetto rigged setup. This was suppose to be Friday bench. May bench tomorrow or just dead/squat, but who knows. Everyday is unpredictable.

 

[boingyman]

Monday - 10/26 - 9:15 am

Comp Bench
135x5
185x3
225x2
255x1
275x1
285x1
260x4
260x4
260x4
260x4

Done. Benched again less than 12 hours later. Single didn't move as easy as I would have liked, but then again I would have gone up if it did. Back offs felt light so I kept it at the same weight, although I was losing steam on the last set/rep. If there's time maybe some more lifting tonight.

 

[boingyman]

Tuesday - 10/27 - 9:30 am

Did sumo deadlift with a loose belt and straps and worked my way up to a decent single followed by 3 sets of 5 back off sets. Felt pretty good, especially on the back offs. That's all the time I had, but at least it's better then nothing. Maybe tonight I can do a little extra work.