Dan's Log - I used to lift. I still do, but I used to, too. (Gary Knuckles Style currently)

A place to track your progress, or lack thereof

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Dan
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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#81

Post by Dan » Wed Aug 15, 2018 2:12 pm

Week 23 - deload/fuckaround week

Monday 8/13/18

Press beltless 135x2, 145x1, 155x1 @9, 125 3x3 @8

Front pulldown machine, plate loaded lever style +100lbs 4x8

Leg press 8 reps each of 1, 2, 3, 4 and 5 plates per side, top set 553 lbs total @8

Wednesday 8/15/18

Bench 170 4x5 @8

Dead 275 2x5 @7

Had to go to an LA Fitness, actually IN LA, for Monday's workout. I've been in LA Fitnessessesses all over the country and they always have 3 to 6 benches and at least a couple of squat/power racks. This one had 1 bench and 2 Smith machines. :( Good thing it was a deload week. I did standing presses out of the seated press rack, so I got to bang my bits on the backrest a few times. I was there with 2 coworkers who cared a whole lot less than me about the circumstances, so I stayed positive and made the most out of it by doing machines with them. I couldn't get them to press, so I did that first and probably went a bit too hard. I then hopped on the back machine and I have to say, I did not hate it. The ROM was pretty good and now my lats feel pretty tender. I'd never used a leg press before, so I had them show me how to do it and then we took turns up to 5 plates. Interestingly enough, the "bottom" position approximated a fairly deep low bar squat and it has not bothered my hips a bit. I mean, there is absolutely no balance required, so it's pretty much a way to load the prime movers which I could see helping with the squat. I got 553 for a set of 8, whereas my best squat is a high bar double with 330 at a body weight of 230. Today, just tried to get some bench and dead work in, similar to what I have to do next week, but with lower volume. Friday will probably be front squats and arm work and by then I'll be ready to get back to it.

Like the lyrics, but those pants are giving ME lumbar pain.

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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#82

Post by Dan » Mon Aug 20, 2018 5:43 pm

Friday 8/17/18

Front squat 115x3, 125x3, 135x3, 125x3, 115x3

DB hammer curls 40lbsx6, 20lbs 2x12

LTEs 55lbs 3x10

I just had to go for the 1 pl8 front squat, probably not the best idea. The third rep rolled forward off my shoulders at the bottom, but still managed to stand back up. Need more volume at lower weights.


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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#83

Post by Dan » Mon Aug 20, 2018 5:52 pm

Week 24 - 1st of 4 week cycle

Monday 8/20/18


Bench 170 7x5 @9

Front squat 115 6x3 @8

Time crunch today between work and making it to a plane home this morning. Will do rows tomorrow. This was the first time volume bench went to @9, but it was the last set, so probably no biggie.


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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#84

Post by Dan » Thu Aug 23, 2018 5:21 am

Tuesday the 21st

T bar rows 65lbs, 58 reps in 10 minutes, goal met after 6 weeks.

Image

Wednesday 8/22/18

Press 150 @9, 70% 110 5x5 @8

Dead 70% 270 3x5 @7

Front squat paused 95 3x5 legs @7, upper back @9

DB hammer curls 30lbs 3x8, 15lbs 3x12

Good workout. Pausing my front squat is really helping with the hip pain. It limits the weight too, but squats of any variety are a lower priority these days. Gross arm pump, breh.


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Dan
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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#85

Post by Dan » Fri Aug 24, 2018 12:56 pm

Friday 8/24/18

Bench 220 @8, 80% 190 for 3, 1paused, 2, 1p, 1 (8 total reps)

Dead 355 @8, 82% 315 3x2

CG incline bench 95x8, 75 2x8

I'm trying to stay out of grinding territory with bench. The standard MM prescription just seems to have a bit too much volume for me on S day. For now, that means enough reps to slow me down significantly, but not beyond that. Deads were pretty nice. I'm experimenting with combining extra triceps volume with something for upper chest. 95lbs got my right shoulder talking, so backed off even more. I'd like to see what the soreness pattern feels like before I go nuts on them.

Don't know how I've neglected MØ this long. Unforgivable.


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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#86

Post by Dan » Mon Aug 27, 2018 4:15 pm

Week 24 - week 2 of 4

Monday 8/27/18

Bench 180 3x4, 4x3 @8.5

Front squat 120 6x3 @8 all reps paused

T bar row 70lbs 42 reps in 7 minutes

Bench H day feeling heavy! It seems to be keeping pace with my e1rm though - 75% should be 179lbs, so I'll keep on unless I hit an @9 before the prescribed sets are finished. Front squats are becoming more comfortable and I'm able to keep the rest times short. I suppose I'll just do a linear progression on the triples and see where I end up. My upper back is still kyphotic, not like that's going to change in a 42 y/o human, but my spine is locked in position for the whole range of motion. Still using crossed arms rack because I can't be bothered to push through the wrist pain of a traditional rack. A good day.


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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#87

Post by Dan » Wed Aug 29, 2018 11:40 am

Wednesday 8/29/18

Press 150 @9, 73% 115 3x4, 2x3 @8

Dead 73% 280 3x4 @8

Front squat (paused) 95 3x6 @9

DB hammer curl 30lbs 10/9/6, 15lbs 15/14/12

Trying to use bar speed decay along with RPE as an indicator of how many sets and also when to change the number of reps per set, as in today's press volume. I originally figured 3x4 and 3x3, but the second triple was slower than I predicted. I kept the rest times shorter on deads and squats for a conditioning effect and (no surprise) it made the RPE higher. I've been trying thus far to do assistance stuff like curls in sets across, but the rest times get longer. I should probably not obsess about getting every rep and just run the sets to @9ish and let them fall where they will. Really enjoying paused squats. They don't irritate the hip (so far) and seem to have good effects on my form and bar path. None of this stuff is radically new to someone who reads these boards, just new to me.

Saw the last episode of Sharp Objects on HBO last night. Amy Adams is off-the-charts talented. Was surprised at all the Zeppelin songs used throughout the season. They didn't use this one though, because that would be weird.


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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#88

Post by Dan » Fri Aug 31, 2018 4:10 pm

Friday 8/31/18

Bench 225 @8.5, 84% 200 2x1 @8.5, 80% 190 2x(3 + 1 paused)

Dead 355 @8.5, 85% 320 4x1 @8

CG incline bench 65 16/15/12 @9

2 pl8s @8.5! Everything was a bit harder than it should have been this week. Been doing a lot of cleaning around the house, clearing out junk, moving furniture, etc. If homeowner stuff does that to me, I need to work on my conditioning. Inclines were done with very short rests. Got a good burn going in my arms, but still not sure if I have the angle set right for upper chest. Probably should have been about 15lbs heavier too. Oh well, next time.


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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#89

Post by Dan » Mon Sep 03, 2018 5:25 pm

Week 25 - week 3 of 4

Monday 9/3/18

Bench 170 5x5 @9, 155 3x5 @8

Front squat 125 6x3 @8 (all paused)

T bar row 70lbs 40 reps in 10 minutes [new goal 48 reps]

This is the first time on MM protocol where Hypertrophy bench reached @9 before the prescribed sets were complete. In the spirit of 40 good reps, I knocked off around 8% and finished the sets. I suspect the fatigue was from the novelty of taking CG incline sets to @9 on Friday. Front squats are looking and feeling better all the time. I tried loosening up my hamstrings with RDLs before starting the work sets and this made a big difference in my depth and lumbar extension. Why does it take me so long to learn what should be obvious? I'll just need to do some kind of light RDL before squats and deads for the forseeable future. I now use a crossed arms rack and I can get my thumbs around the bar to meet my first two fingers on each hand. This feels even more secure. Target reps on T bar rows are gradually dropping. I guess this makes sense in the context of adding weight over time. If the movement gets too stale, I'll have to sub some other type of row eventually.


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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#90

Post by Dan » Thu Sep 06, 2018 1:11 pm

Wednesday 9/5/18

Press 140 @8, 76% 115 5x3 @8

Dead 76% 295 3x3 @8

Front squat 160 @8, 140 4x2 @9 [all paused]

DB hammer curls 30lbs 9/8/4, 20lbs 12/8/6

Had to work out in the evening today, which is not a great time for me. Pretty much all presses felt heavy, but I didn't push the RPE. By the time I got to deads, I felt a little livelier. My second front squat day so far has just been me messing around with whatever. I decided the triples on Mondays are probably about 70%, so I tried a single at 90%ish and some doubles that seemed around 80%ish. This was definitely the high point of the session. I'm starting to get comfortable with the movement and they look pretty good on video too. The last double had me reverting to hip drive out of the hole, but it was subtle and I'm not sure that's a bad thing anyway. Today I woke up feeling like someone beat my mid back with a rubber mallet. I haven't felt that kind of soreness since my first day of Stronglifts. Absolutely nothing in the quads though, so it's pretty obvious what the weak link is so far. I have no idea what I'm doing with curls - do 3 sets with short rests at a certain weight, drop a few lbs and repeat, taking it to near failure.


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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#91

Post by Dan » Thu Sep 13, 2018 6:24 am

Friday 9/17/18

Bench 230 @8.5, 80% 195 3x(3 + 1 paused) @9

Dead 355 @8.5, 88% 335 2x1 @9

My forearms have been irritated lately and this bench workout did not help. On camera, the reps looked brisk (for me) so I'm not sure what the deal is.

Week 25 - week 4 of 4

Monday 9/10/18

Bench 180 4x4, 165 4x4 @9

Front squat, paused 130 5x3 @8

Pulldown 70lbs, 61 reps in 7 minutes

This is the second time I've had to drop the weight for bench H day, even though the percentages have been in line with my S day efforts. Front squats had me dizzy, so I cut them off a set early. At a strange gym in whatever city, so no T bar setup. Probably did the pulldowns a bit too light, but hey, more reps.

Wednesday 9/12/18

Press 130x3 @8, 79% 120 5x2 @9

Dead 79% 305 2x2 @9

Front squat, paused 140 3x2 @9

DB hammer curls 30lbs 10/8/5, 20lbs 9/6/8

Definitely accumulating too much fatigue here. Dropping sets all over the place. Next week is a deload week, but Friday is test day for bench and dead. That will mark the end of my second 4-week bastardization of the MM 2 week program, which at this point only looks like MM for bench. In planning, I tried to accumulate volume in the 70 to 80% range and use heavier singles @8 with more backoff singles as the cycle went on. Let's see what I can do on Friday.

The fatigue could also be from preparing to move. So much junk to sort/pack/sell/donate. I've been on the road for work for over 10 years at this point, and super burnt out. I found someone in St. Pete, FL who needs me to standardize their maintenance processes, etc. I will have the luxury of working 8 hour days and sleeping in my bed every night. I hear you can plant mango trees in your yard down there. I want to watch a mango tree grow.


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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#92

Post by Dan » Sat Sep 15, 2018 7:18 pm

Friday 9/14/18

Test Day - 215lbs bodyweight

Bench 240x1 @9.5

Dead 395x1 @10

I could have sworn that single at 240 stopped halfway up, but the video showed a steady ascent. Perception is strange. Added 20lbs to my bench in 14 weeks, which is not quite what I thought I might do, but there were unexpected side effects along the way - I lost 7lbs, gained upper body mass and increased my work capacity.

The deadlift tested 10lbs heavier than it did 5 weeks ago, which is great. I find that maybe I don't need all the pulling volume I thought I did. The fatigue has really been stacking up over the last couple months. I will deload and otherwise mess around next week before deciding what to do next.


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Dan
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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#93

Post by Dan » Tue Sep 18, 2018 5:18 pm

Deload

Monday 9/17/18

Front squat, paused 175X1 @9

DB upper chest curls 15lbs 3x10

Barbell rows from hang 85x8, 105x6, 125x5, 135 2x5

Wanted to get a conservative 1rm for paused front squats for my next program. There was more in the tank, but at 175 my form was good - no hip drive, no pitching forward. Tried a bunch of ideas from the upper chest thread I started in Training and Programming. Anything with a barbell made it too hard for me to feel the target muscles. The problem here is my lack of body awareness. I can't tell what I'm using and when. Finally settled on what I guess is a one arm chest curl? I hold a dumbbell at my side with a slightly bent elbow and raise my arm up and across my body, ending with the dumbbell about face height and about 18 inches in front of me. I use the other hand to make sure I'm engaging the upper pec. It feels a bit silly, but I guess that's what it takes right now. This was not hard from a weight standpoint, but I was sweating tons from concentration and coordination effort. If I can learn what it feels like to use those muscles, I should be able to move into other exercises. Only slight soreness today from that exercise. Thought I'd give barbell rows from the hang position another try. They just don't feel right. The lower back fatigue is worse than on deadlift days, and there is a similar issue here - I can't actually feel the upper back. On the other hand, T bar rows, DB rows, pulldowns, cable rows...all these allow me to feel and maintain control over the movement.

I've decided to run a combo of Nuckol's programs next. 3x Intermediate Bench (M/W/F) 2x Intermediate Squat (M/F with paused front squats both days, yikes :roll: ) 2x Intermediate Dead (W only, will drop the second day). The rest of this week will be playing around with movements and preparing for the big move.

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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#94

Post by Dan » Wed Sep 19, 2018 10:20 am

Wednesday 9/19/18

Press density block 115x17 in 10 minutes

Dead 275 2x2 @8

DB hammer curls 20lbs 3x10, 2x8

So I tried initiating the press by driving my elbows together and up, trying to get my upper chest into the movement. I could 100% feel this where I was supposed to. Not only that, it felt pretty natural too. All the warmups jumped up out of the rack position and reps were faster overall. I also found I used no Press 2.0 Hip Technology. Maybe because I lack the coordination to do all those gyrations at once, but I didn't feel the urge to bring my hips into it. Using elbows in on the eccentric was much less natural, so I either need more practice or maybe it's not optimal anyway. I may have had the weight a bit too high for the density block because I simply couldn't get my elbows in on the last few reps. Too new a movement, probably. Anyway, I recommend trying this for yourself. And thanks to @Daverin2112 for the tip.

Deads felt like garbage. Rows from Monday? Still beat up from the last 8 weeks of my ugly programming? Sometimes you just have a bad day. Also inspired by the upper chest thread, I did my hammer curls lighter and stricter and concentrated on them more. The pump was way more intense. God help me for typing that.


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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#95

Post by Daverin2112 » Wed Sep 19, 2018 10:28 am

Glad it helped! Doesn't surprise me it felt natural, it is essentially the pressing equivalent of tucking the elbows, keeping a particularly stable GH joint, but without near as much issue about bar relation with the shoulder joint or the loss of pecs (if anything, adds what pecs can be added to a relatively upright press.)

And yeah, I absolutely do not see how you can do that AND hip bounce at the same time. The bounce should get you past where the technique is helpful, anyways.

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Re: Dan's Log - I used to lift. I still do, but I used to, too. (MM-ish currently)

#96

Post by Dan » Fri Sep 21, 2018 12:33 pm

Friday 9/21/18

Bench 135x5, 165x5, 180 2x5, 165x5, 135x5

Front squat paused 85x5, 115x5, 135 2x5, 115x5, 85x5

DB flyes 10lbs 2x10 @30 degrees bench angle, 2x10 @15 degrees

I am preparing for the Nuckolsian extravaganza starting next week. 5s on front squats are a little iffy. Guess I'll just have to get gud at them. Flyes feel strange, not used to the movement, probably. 15 degrees was more comfortable and seemed to work the upper chest more. I think shoulders took over a bit at 30 degrees.

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Re: Dan's Log - I used to lift. I still do, but I used to, too. (Gary Knuckles Style currently)

#97

Post by Dan » Sun Sep 23, 2018 2:53 pm

Week 1 - Nuckols' 3 day bench/2 day squat and deadlift

Tested 1RMs - Bench 240, Paused front squat 175, Deadlift 395, bodyweight 215

Sunday 9/23/18

Bench 75% 180 5x5 @8

Front squat 80% 135 3x5 @9.5 (dropped final 2 sets)

Pulldowns 70lbs 4x8 @7

Bench went well. Front squats about killed me. The second set was very hard with 2 minutes rest, so I gave myself 5 minutes before the third set. Last two reps were a grind. Possibly 5x5 80% is a bit agressive? It's just one workout, so I'll keep going as scheduled. The main priority for me is to do the bench program as close to written as possible and be a good data point for Exodus. Y'all are on your own for paused front squats, however. Do the opposite of whatever I do. The Nuckols 2 day intermediate deadlift program is simply too much for me. I'm taking the 3 exercises from Day 1 and spreading them through the week - Mon rows, Wed dead and Fri RDLs.

This is the week of the big move, so there will be lots of walking up and down my steep-ass driveway with heavy shit. Assistance exercises are a low priority. Bench is non-negotiable. Squats and deads should be fine.


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Re: Dan's Log - I used to lift. I still do, but I used to, too. (Gary Knuckles Style currently)

#98

Post by Dan » Tue Sep 25, 2018 1:01 pm

Tuesday 9/25/18

Bench
50% 120x8 @7
60% 140x6 @8
70% 165 2x3 @8
80% 180 2x4 @9

Dead 75% 295 6x3 @8.5 (dropped last two sets)

DB hammer curls 20lbs 3x10 +11

Bench went well, but the 80% sets were harder than I predicted. About halfway through the deads, I realized 8 sets were not gonna happen without kicking my ass for the rest of the week. This reminds me of Wednesday deads on Montana Method - a pile of submax reps I couldn't seem to get through without compromising recovery. It seems this is not a problem for most folks, though. Figured I would AMRAP the last set of curls. Ended up staying within the rx of 4x10-12, so no big difference there. Have to pack and move and unpack the rest of this week and weekend, so no upper chest experiments for now.


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Re: Dan's Log - I used to lift. I still do, but I used to, too. (Gary Knuckles Style currently)

#99

Post by Dan » Thu Sep 27, 2018 7:46 am

Thursday 9/27/18

Bench AMAP 80% 190x8

If I had gone for one more rep, it would have been ugly or a failure. 8 reps means no increase in training max for next week, but that's OK. Week 2 looks like a considerable increase in stress. My upper back has been sore in a good way from Monday's squats and Wednesday's deads, but my mid and low back are hurting in a non-productive way. So today's squats and RDLs are not going to happen.

I realize I should post more lifting vids so I can get some feedback from the members reading this log. I have posted a couple in other threads, but the Youtube editor is awful (or I'm dumb). For anyone that posts self-video, what is the quickest and easiest way to trim the beginning and end off and upload? Use another app before Youtube?

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