SOUL upon entry: Make a deal with the devil [power/strength training log]

[DEVILsSON]

5/9/11 ~45 min



bw: ~ 227 lb on friends scale (218 home)



Squats:

bw-10 reps

135-5 reps

225-5 reps

315-1 rep

365-1 rep

+open belt:

405-1 rep

+closed rep:

425-3x1 rep

-lower back felt tight today so I backed off a bit

-didnt eat/drink all day while walking around at work and it showed(down about 3-4 lb in water weight)

 

[XTrainer]

Are you training with a specific goal in mind now?

 

[DEVILsSON]

Nothing in particular except to get a bit stronger over time and avoid any more injuries.

05/12/11 ~90 min

-250mg tylenol/aspirin/65mg caffeine before workout (took another tab early in the morning before work)
-barely ate anything all day so I justified the 5$ protein drink in the gym by making myself believe it had a g of test in it

Bench:
135-10 reps
lift off:
225-10 reps...lost upper back tightness...kept sliding out with upper back
open belt:
315-3 reps...felt heavy as shit
closed belt:
335-3 reps....bit better with better form
365-3+1 reps...got stuck about 1/2 to 2/3 of the way and was fighting it for about 2 sec before realizing it wasnt going anywhere

CGBP: -about 5" closer with each hand, thumbs as far inward on knurled part as possible
135-10 reps
+unrack+open belt:
225-10 reps....keeping weight even was difficult eventhough it felt light
315-6+0 reps...barely got 6th

-brought my grip in another 2-3 inches, with thumb/index fingers on smooth part...i tried going narrower but I have no control of the bar with the smooth surface if i have all fingers on it
225-12+1 reps....lost it about halfway on 13th...

-spent the day walking for 7-8 hours so I was tired and barely convinced myself to go lift as I had planned.

 

[DEVILsSON]

6/1/11 ~50 min

bw: ~228 (218 on home scale)

Bench:
135-10 reps
225-10 reps..
help w/unrack:
275-3 reps...

open belt:
315-3 reps
335-3 reps..TnG
+closed belt:
365-3+0 reps...TnG

Incline DB Press:
90s-10 reps
105s-6+0 reps...seemed like I had more but then suddenly gave out...might have not rested enough after barbell bench and prior set
90s-10+1 reps...had nothing on 11th


DB Curls: 65s-10+0 reps...my curling power has gone to shit...I tried to do it as a warm up but it was def tough.

-----

Got into an auto accident before gym. There was a construction near my house, instead of going straight through an intersection, a cop directed us to make a right. There was 2 lanes in each direction(east/west) but left lane in each direction was closed for about half block. I go midblock then switch to left lane from right and plan to go 5 blocks and make a left through the 1st entrance through the park. Some guy ahead of me in right lane, looking only at the oncoming traffic decides to do a slow motion Uturn right in front of me and as I was pressing my breaks I did not have sufficient time/distance. The idiot instead of accelerating ASAP stared at me like a retard and yelled at me wtf u doing. So I responded in kind but yelling wtf do u mean genius. I ended up hitting his rear left panel/tire/bumper with my right bumper at 2-5 mph. He had no damage I had some scratches/paint-tire rub off and possibly loosened bumper on right side. A construction worker in a bulldozer was looking straight at us and gave me a nod as I planned to get his info. A cop however ran up and said he saw it happen and then suggested we exchange info. The other guy cooled down quickly once he realized he was the retard and cop saw everything. I told him I dont care about minor paint damage but I'll see the extent of bumper damage because it seems more loose. I did shake his hand after we exchanged info. I'll prolly call his insurance tomorrow.

____

Have been sick flu/cold for several weeks and generally feeling like shit/unmotivated so took some time off. Today wasnt too bad as far as lifting went. I grabbed all u can eat sushi with my buddy today before gym.

check out this chick 'K.armin'...pretty crazy talent....pretty cute and awesome rapper/singer covering other artists' songs (lil waye, busta rhyme, chris brown, lady gaga, cee lo, etc).

 

[DEVILsSON]

6/3/11 ~30 min

bw: 218 home scale (228 lb otherwise)...I'll keep recording with home scale for consistency



Squats:

wider grip than usual

135-5 reps

225-5 reps

315-5 reps

normal grip+open belt:

365-1 rep

405-1 rep

425-1 rep

-weight felt like a ton but once midrep it felt quite smooth especially up to 405, as 425 felt pretty heavy.

-decided not to push it today



-30 min of bball after of 3o3, 3 games

 

[DEVILsSON]

6/7/11 60 min



-250mg tylenol/aspirin/65mg caffeine

-bw: 214 lb home scale (224 otherwise)



Bench:

135-10 reps

225-10 reps

+open belt+hand off:

315-5 reps...possibly 6...

closed belt+hand off:

345-1 rep..paused

380-1 rep...paused...

390-1+0 rep....left foot slipped, right ass cheek slightly came up as I barely locked out the weight unevenly fighting a right hamstring cramp

-felt like shit today largely due to my nutrition I think. I have been barely eating last couple days working several shifts and lost a few pounds. Bench is like the biggest bodyweight dependent lift for me it seems



Push Press:

135-10 reps

185-5 reps

205-5 reps

225-6+0 reps...lost balance on 6th but regained it and locked out weight....might have had couple more reps with better form...



_____



Played 45 min of bball and 2 3o3 games. I played pretty good defense today getting a few nasty blocks and generally playing pretty well. I came in as a replacement for an injured guy for last point, won, and then played 2 more where we won. I was so out of breath 2nd game that I left after that. First game I was matched up against a white guy about 6'2 and 180-190 lb who was shooting lights out in practice. He had a really smooth jumpshot however I shut him down and after a couple nasty blocks he started hesitating and only made 1 basket entire game while getting schooled on the inside by me. Second game I was matched up against a smaller asian guy who was about 5"7-5"8 and 160 lb, I was out of breath and he was quick and boxed me out really well. I was impressed with his defense as I only got a couple baskets on him. I was able to shut him down as well for the most part as he only made a couple baskets. My conditioning has truly become shit.



In between games I was fucking around to see how high I can jump with a run up and surprisingly still got my wrist and bit over that to the rim. All in all not too bad and I didnt get injured for once. /csb

 

[DEVILsSON]

Re: DS Log
by _DS_ Today at 7:08 pm

.6/13/11 ~35 min

-500mg tylenol+aspirin+200 mg caffeine
-went out drinking yesterday and had between 6-8 beers (close to 2 pitchers) because my friends bitched out and good beer is a crime to waste
-bw: ~220(230)

Squats:
135-5 reps
225-5 reps
315-5 reps
365-1 rep
405-1 rep...nice bounce out of the hole
+open belt:
425-1 rep...sort of tough
+closed belt:
455-0+1 rep...had nothing...barely came out of the bottom and got stapled, my buddy helped me come back up with the weight

__________

-waited 4 games then played 1 3o3.

 

[TrainingAdict]

How's that knee doing?

 

[DEVILsSON]

6/16/11 ~60 min

bw: 218(228)

Bench:
135-10 reps
lift off:
225-10 reps
+open belt:
315-5 reps...feet were off
335-5+0 reps..set up was off
365-2+1 rep...lost it 3/4-4/5 of the way ..
-felt off today, sort of sluggish and the weight felt way heavier

 

[DEVILsSON]

The right knee is still jacked from the most recent injury. Dont know if it will ever heal on its own.

 

[DEVILsSON]

6/20/11 <30 min

-5 hr extra strength energy drink



Squat:

bw-10 reps

135-5 reps

225-5 reps

315-3 reps

365-1 rep

+open belt:

405-1 rep

+closed belt:

425-1+0 rep



-felt like shit today but 5hr drink got me through a small workout...the 7 games of 1o1 for 2hrs of bball yesterday had me sore.
-right knee was really sore


-2 3o3 games of bball
___

 

[DEVILsSON]

6/24/11 ~90 min



Bench:

135-10 reps..best set as far as set up

225-10 reps

275-1 rep...paused

+lift off+open belt:

315-1 rep...paused

335-1 rep...paused

closed belt+lift off:

365-2+1 reps...stuck halfway on 3rd TnG

315-8+1 reps...stuck halfway TnG

315-7+1 reps...stack at chest on 8th, had nothing left... TnG



Decline Sit ups:

bw-10 reps
+10 lb plate- 10 reps

+25 plate- 10 reps

+35 plate- 10 reps



-was waiting a while between sets for spots as my buddy kept running back and forth to the bathroom. Having runs at the gym isnt good.

-been very inconsistent with my creatine supplementation and diet has been very shitty.

 

[MIDMOBOX]

Still solid work DS.

 

[DEVILsSON]

Thanks Midmo.

6/27/11 ~50 min squats+30 more abs while watching bball

-250mg aspirin+tylenol/150mg caffeine

Squats:
bw-10 reps
lightly wrapped 2 diff Ace knee wraps
135-5 reps
225-5 reps
315-5 reps
365-1 rep
405-1 rep
+open belt:
430-1 rep...felt great, nice speed out of the bottom
+closed belt:
455-1+0 reps...thought i'd get 2 but I was slow about 2/3 of the way up so didnt look like I had a 2nd...

Decline Sit ups:
bw-10 reps
bw+25 plate-5x10 reps

-got 12 hours of sleep after last nights bbq at friends house warming party so was feeling a bit better

 

[DEVILsSON]

6/30/11 ~45 min

Bench:
135-10 reps
225-10 reps
+open belt+help on lift off:
315-1 rep...paused
335-1 rep...paused...
+closed belt:
365-3+1 reps...had nothing on 4th...form was all kinds of fucked up...TnG
-ended up tilted somehow, hitting rack on 2 reps
315-8+0 reps..TnG
315-7+1 reps...got stuck 3/4 of the way up..TnG

-back was sore from the two sets of chins....:/ ....

-played 2 3o3 games of bball afterwards

 

[DEVILsSON]

7/7/11 ~2 hours
-250mg tylenol/aspirin+100mg caffeine
-bw: (220/230)

Bench:
135-10 reps...left pec felt weird like it had a tear....
185-5 reps...same feeling in left pec...fuck
225-5 reps...paused...friend was supposed to help with lift off but fell asleep at the wheel
+lift off:
275-3 reps...paused
315-3 reps...paused
+closed belt:
365-4+0 reps....butt slightly came off on 4th...bar was uneven first two reps...not sure if it was due to uneven lift off...TnG
315-10+0 reps...TnG, bit uneven first few reps but evened it out ...I think lift off might affect that somewhat .....TnG
315-8+1 reps...failed halfway TnG


Squats:
135-5 reps
225-5 reps
315-5 reps
+open belt:
405-1 rep...plates on right side slid an inch offcenter with clamp on
closed belt:
465-1+0 rep...ugly fucking rep....knees buckled in coming up halfway and it took everything I had to get through sticking point...plates on right side slid an inch+ offcenter yet again which probably didnt help things any..
405-2+0 reps..fuck ....didnt have anything left...

-3 games of bball ....spent more games waiting than playing

 

[casperthegst]

DS how long did it take you to realize what you can recover from in order to put together your own program or have you ever followed anything like 5/3/1, hepburn etc.?

 

[MIDMOBOX]

DS could deadlift max attempts everyday, the only reason he doesn't is because he doesn't want mortals to fear him.

 

[DEVILsSON]

I pretty much knew what works for me and what I need to do given my schedule, recovery, etc. after a couple years. I did follow variations of body splits, 5x5, etc. I normally dont make it to the gym to make most programs work for me and I recover slow as shit so pretty much stuck with whatever I am doing.


.7/14/11 ~30 min

bw(216/226)

-250mg tylenol/aspirin+100mg caffeine

Bench:
135-10 reps
225-10 reps
315-3 reps paused
+closed belt+lift off:
365
3+1 reps...nothing on 4th..>TnG
-spot from random person

2+ hours of 3o3 bball...about 5-6 games....

-fell off today and have been undereating last few days...meh
-had big plans but once i hit the weights i didnt feel like doing shit....







.7/22/11 ~100 min

bw(220/230)

-~400 mg caffeine

Bench:
135-10 reps
225-10 reps
+open belt+lift off:
275-1 rep...paused
315-1 rep...paused
335-1 rep...paused
closed belt+lift off:
365-1 rep...paused
385-1 rep...paused
405-1+1 reps....halfway on 2nd and ass off the bench..TnG...small bounce
415-1+0 reps...moderate bounce...def heavy
315-9+1 reps...stuck about 2/3 of the way on 10th...TnG

-bit of decline bench sit ups for abs...

 

[DEVILsSON]

7/25/11

60 min

: 300-400mg caffeine (took a tip of teaspoon of caff powder)
bw: 220-230

Deadlifts:
DOH:
135-5 reps
225-5 reps
315-1 rep
405-1 rep
Mixed+chalk:
495-1 rep
+open belt:
585-1 rep
+closed belt+no shoes+straps:
675-1+0 reps+1 5 sec shrug...about a 8.5-9 difficulty
455-15+0 reps...slight hitch on 15th..TnG with more pronounced bounces on last few...almost had a seizure on 15th while seeing jesus...

-played 1 game of 3o3 in 1 fucking hour....eh....tho i was so fucked up after DLs...it prolly was for the best

-30 min

Decline Abs: highest setting
bw-10 reps
+10-10 reps
+20-3x10 reps
+25-10 reps