Nermin's Log

[Nermin]

Catching up on a couple workouts from last week. Regularly scheduled M/W/F training resumes next week.

Squat 275x5x3 (Wed) 285x5x3 (Fri)

Bench 205x5x3 (Wed) DB ascending sets to 80lb x 10 (Fri)

Deadlift 385x5 (Wed)

+ Chins, Seated Overhead DB Press and other shenanigans on Friday

[Nermin]

Tue, Feb 20 - NLP coming along even though my work capacity / squat conditioning is lagging
Squat 295x5x3; winded, sadly, after each set, up to ~6min rest periods
Bench 210x5x3; bit of left anterior shoulder pain creeping back in
Deadlift 395x5; felt fairly heavy, probably RPE9. grip loosening on last rep as well

[Nermin]

Fri Feb 23
Squat 305x5x3
Bench 215x5x3
Deadlift 405x5

[Nermin]

Mon Feb 26
Squat 315x5x3; not a fan of my form atm, but had about a rep and half in the tank, I think
Press 95x8x3; rotator cuff soreness remains so high-repping it for shoulder work
CGBP 135x8, 155x7x2; a bit'o'volume for Chesticles, my favorite Greek philosopher
Chins BWx7,6,5; getting fat again, I was up to 8 reps easy before the eating binge over the weekend
Some ab work to finish it off. I need to start cardio or a sport soon.

[Nermin]

Wed Feb 28

Bench* 220x5, 215x5, 210x5, 205x4; damn shoulder continues to be an issue even after warming up with empty bar x 12 for 5 sets. All reps were about a half inch from touching the chest to compensate for the pain at end of ROM

Deadlift 410x5, 365x5; DL is going up nice and easy, the top set was about RPE8

Added some bis, tris, and planks to finish it off.

[Nermin]

Fri Mar 2

CGBP 165x8x3
Squat 320x5x3
Press 95x8x3
Chins BWx5,5,5,5,4

[Nermin]

Mon Mar 5

Squat 325x5x3
Bench 215x3, 205x5,5,5,4(f); failed last rep, shoulder still hurts
Deadlift 415x5, 365x5; grip loss.

Overall a so-so session.

[Nermin]

Wed Mar 7

Front Squat 135x8, 155x8; just keeping things moving here - was feeling tight after Monday's LBBS
Dumbell OHP: sets of 12 from 25lb to 40lb - posterior left shoulder pain is becoming quite an issue... hope it goes away
Chins: BWx7,6,5
DB Curls: 25x12x2
Cable Tricep Extensions: 2 stes of 12 @whatever
Abs: miscellaneous

[Nermin]

Fri, Mar 9

Feeling pretty beat up and broken record: left posterior shoulder pain remains a staple of my day.

Squat 330x5,4,. 320x5; pretty poor form and perhaps shallow. Patellar pain also at the end, likely due to shit form

Press 95x5x2; couldn't do any more or heavier, shoulder kills

DB Bench: ramped up to 70lbx10x2 with shortened ROM

Deadlift 435x2; heavy af

[Nermin]

Mon, Mar 12

Squat: 320x5x3 to dial form back in

Bench: ramping sets of 5 to 205x5, shortened ROM to alleviate shoulder pain

Chins: BWx8,6,5,3,3 total=25

[Nermin]

Wed, Mar 14

Warmup: light front squats, bar-only bench

CGBP: 185x8,8,7; cramping on the last rep, had to short rack it

Deadlift: 415x5, 385x5

Finished off w/ various fuckery (arms, abs, light ohp)

[Nermin]

Fri, Mar 16

Sorta heavy day here.

Squat: 335x5, 325x5, 315x5; top set was great, the rest I had issues on rep#5 losing the bar forward a bit. Volume work on monday to fix.
Bench: warm up to 225x3x2; narrow grip helps shoulder boo boo
Chins: BW x 7, 5,5,5, 3

After that a bunch of bullshit: arms, shoulders, abzz, cockpushups (you can only do 1)

[Nermin]

Mon, Mar 19

Played 2h of ball hockey on Saturday, running for the first time in a long time. Legs are DOMS-ed out. Esp hipflexors and quads, for obvious reasons.

Bench 210x5, 205x5,5,5,4; short rests (~4min) due to gym business but shoulder is feeling slightly better. Still an issue, though.
Squat 295x5x2; made this a technique day due to the fatigue from Saturday's hockey. I'll
Deadlift 420x5, 385x5; these were solid. RPE8.5

[Nermin]

Wed, Mar 21

Squat 330x5x3
Chins BWx8,6,5,4,3 (total = 26)
Misc: OHP, Landmine Press (these were surprisingly fun), Lat Pull-Down, CGBP, DB Curls, Abs; all in the 8-12 rep range

[Nermin]

Mon Mar 26

Skipped Friday, was out of town. Shoulder needs to be looked at for sure. Could barely bench today. Half-rom.

Squat 335x5, 325x5, 315x5
Bench: various grips and sets of 5 no higher than 195lbs
Deadlift:425x4, 385x5, 365x5; failed last rep on attempted to set of five
Curls n shit

[jake]

cockpushups (you can only do 1)

Well, one is all you need!

Sorry to hear about your shoulder woes.

[Nermin]

cockpushups (you can only do 1)

Well, one is all you need!

Sorry to hear about your shoulder woes.

Thanks. Nice reference pick up. I'm working around it but it's clearly not fixing on its own.

[Nermin]

Wed Mar 28

Light stuff today

CGBP 3 sets of 10-12 at 135
Single Arm Landmine Press with 25lb plate; i liked these and so did my bum shoulder
Chins BWx5x4 + cable stuff
Arm stuff
Ab stuff

[Nermin]

Fri Mar 30
Decided to go play ball hockey instead so just a couple sets of triples - Squat 340x3, 335x3

Mon Apr 2
Squat 315x5x4; feeling very blah today so I pounded volume and tried to work around my right patellar pain
CGBP 165x8x3; close grip is about the only thing I can do on bench but the shoulder's not getting any worse
Chins BWx7,6,5,5 total = 23
Abs misc.

[Nermin]

Wed Apr 4

CGBP fives from 135 to 195 in increments of 20lb
Deadlift 435x5*, 405x5, 385x5; grip started to slip on last rep, time for straps!
Added a few sets of bis and tris.