Ssdd's Log: Step by step walk the thousand-mile road

11/26
7pm kickboxing conditioning
8pm grappling

11/27
10min stationary bike warm up

Bench: 45x5, 75x5, 95x5, 115x3
125x5
145x5
165x5

Chins: bw 7x5 before bench sets

DB row: 75x10, 75x6, 75x8 strict

Terribley sore all over from training yesterday
 
Last time I benched was 11/27, and Ive been dealing with a shoulder problem ever since. I dont know if its a partial tear, tendonitis, or something else, but its been mildy annoying for a while before that session and got worse last week after a kickboxing class. It stems from an over-cranked kimura a month or two back.
I did a front squat workout last wednesday with hamstring and rear delt work, a squat workout this past sunday with external rotations, face pulls, and pull ups, and then did a front squat workout today with more rear delt work and barbell isoholds. I need to be lifting for real already with solid, consistent workouts.
 
Sucks to hear about you bench problems, team mate. Are you planning on maxing on squats before the end of teh comp?
 
Yeah I'll try to go for a PR by the 30th, that gives me 7 squat workouts before testing
 
Deciding to log my workouts from friday and saturday:

12/14
Short jog on treadmill ~5min
10min on C2 rower

Squat: 45x5, 95x5, 115x5, 135x5
175x5
195x5

SLDL:
175 3x8
Hanging leg raise: 3x12

12/15
5min C2 warm up

SOHP: 45x5, 75x5, 85x5, 95x5, 105x5, 75x10

Close grip bench: 95x10

Chins: before pressing sets bw x6x7sets

One arm seated row: 60 3x10
Face pulls: 45 2x12
Cable external rotations: 5 3x12
Machine Rear delt fly: 70 3x15

Some shoulder discomfort on the 105lb SOHP set and during close grip bench.
 
12/17
Warm up on treadmill- 5min steady walk with some sub maximal sprints

Deadlift: 135x5, 175x5, 205x3
225x5
255x5
295x5

45* back extension: +25lb plate at chest 3x10

Wanted to squat but the bro line was too long. First bro was doing upright rows and front raises with the barbell. Second was doing BORs that were too heavy and looked like 1/2 upright rows, and third bros were a pair doing SLDLs that spend 10min loading plates, stretching, unloading plates, putting a BB belt on, taking it off, stretching, putting the plates back on, and just messing around.
Couldnt stand to hang around any longer.
Deadlifts were harder than they shouldve been but Im hoping its just a neural thing and Ill get back into them fairly quickly. Might have to lower the weight even more but I'll do when I stall.
 
Have you tried ice massage? Pop a couple of bottles of water in the freezer, then roll them gently around the top of the shoulder, front and back. I've found this really helpful.
 
No i havent tried ice massage but that sounds like a good idea

12/18
5min treadmill warm up walking and easy sprints

Bench: 45x5, 75x5, 85x5, 95x5
115x5
135x5
165x5

Incline bench:
85x10
85x10
95x10

Chins: before every pressing set bw 10x6 reps

DB rows: 70 3x10
Face pulls: "42.5" 1x10, 2x12
Cable external rotations: 5 3x12

Squats: 45x5, 95x5, 115x5, 135x5, 165x3

DB external rotations: standing with elbow supported so that the humerus is in line with the clavicles 5lbx15, 10lbx12

Wanted to do some squats to to prevent getting rusty but my knees were freezing and they all felt heavy at the end of the workout there
 
12/19
Stationary bike 3min warm up
Squat: 0x10
Front squat: 45x10, 65x10, 80x10, 95x5
105x10
125x10
145x9

Prone leg curl:
95x10
95x10
50x10 Single leg, ea leg
 
12/21/12
Squat: 45x5, 95x5, 115x5, 135x5, 155x3, 175x3, 195x3
225x2
230x1
235x1
225x2

SLDL:
160x8
185x8
215x6

Hanging leg raises:
Bwx15
Bwx12
Bwx15



7pm Kickboxing:

heavy bag drills, knee drills with pads, exercise circuit

8pm grappling: learned a few moves from a Z guard position. Live drilling and rolling
 
Last edited:
12/22/12
SOHP: 45x5, 45x5, 60x5, 75x5
90x3
100x3
115x5

Close grip bench:
95x8
115x8
135x6

Chins: before every press set BW 10x6

Seated cable row: "60" 3x11reps
Face pulls: 42.5 3x15
Cable external rotations: 5x15, 10x10, 5x12
Machine rear delt fly: 75 3x15
 
12/24
Squat: 45x5, 95x5, 115x5, 135x5
155x3x6sets

Deadlift: 135x5, 175x5, 205x3
245x3
280x3
315x2
225x6

Ab wheel roll out: from knees 3x15

Barbell iso holds: 225 3 sets

DL is weak again, gonna have to reset the training max
 
12/26
Warm up on bike 3min
Front squat: 45x10, 65x10, 85x10, 95x5
125x8
145x8
165x6

Prone leg curl: 95x12, 95x12, 50x10 single leg

Bench: 45x5, 75x5, 95x5, 115x3
135x3
150x3
170x3

Incline bench: 85x8, 100x8, 110x6

Chins: between press sets bw 9x6reps, bw x10 reps

DB rows: 70x10, 70x11, 70x11

Cable external rotation: 10x10reps, 5x15, 5x15
DB external rotation: 10lbsx12reps, 10x15

Combined yesterday (Bench) and today since gym was closed. Omitted face pulls today
 
10/28
7pm Kickboxing: hitting heavy bags the whole time, did 2 4min circuits of squat front kicks, pushups, and crunches at the end
8:15 grappling: reviewed the z guard again, live drilled and rolled.

Went to sleep drunk at 4am in atlantic city last night, kind in a state of disbeleif that I was able to do those 2 classes
 
TeddyRoosevelt said:
Word.
Click to expand...

Certainly not something that will help my training.

Nothing nearly as fun as it sounded. The bitchy girl club showed up, one of the girls was cool and hung out with us and gambled, while the rest of her friends glared at her and pouted until they left for the club. One of my friends got too drunk and just complained a lot about losing money, so the cool girl and I made fun of him all night. Eventually the rest of the girls came back and complained about all the creeps in the club. I dont know what they expected, a bunch of finely attired young gentlemen, civilly and spiritedly discussing politics and business strategy, stumbling over each other to hold the door for them? Not the worst night, didnt pay for the room, didnt lose money, didnt drive there, and wasnt hurting as bad as expected on friday.


Today 11/29
Warm up, dont need no stinkin wam up
Squat: 45x5, 95x5, 115x5, 135x5,
165x5
185x5
205x5

SLDL: 165x5, 185x5, 215x3 (bitch grip was no match for a smooth, sweaty bar)

Hanging leg raises: 3x10

Face pulls: 50 3x15
 
12/30
SOHP: 45x5, 60x5, 75x5, 90x5
95x5
105x3
120x5

Close Grip Bench:
105x6
125x5
140x5

Chins: before every press set bw 10x6

Seated cable row: "60" 2x12, 1x11
Face pulls: "50" 3x15
Cable external rotations: "5" 1x25, 2x15
DB elbow supported external rotation: "10" 1x15, 1x20
Machine rear delt fly: "75" 3x15

Shoulder felt good on SOHP, uncomfortable but not painful on close grip bench.
 
12/31/12
Deadlift: 135x5, 165x5, 195x3
210x5
245x5
275x10

Squat: 45x5, 95x5, 115x5, 135x5
170x10
170x6

Barbell isohold: 225 3 sets

Reset all my 5/3/1 training maxes and started the first cycle over today, to start the new year right. First time I shredded a "plus" set in a really long time.
 
1/2/13
5min stationary bike
Front squat: 45x10, 65x10, 85x10, 95x5
135x5
155x5
175x5

Prone hamstring curl:
95x15
95x15
50x10 single leg

Way too early...
 
Last edited:
1/3/13
Bench: 45x5, 75x5, 95x5, 115x5
125x5
145x5
160x7

Incline Bench:
100x10
90x10
75x10

Chins: before every press set bw 10x6reps

DB rows:
75x11
75x8
70x11

Face pulls: "50"x15, 50x15, 50x20
Cable external rotations: "5"x25, 5x20, 5x10

Did incline bench heaviest to light with minimal rest between sets- just the pull ups and the weight change- it was bropumptastic
 
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