Insert training log title here

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ohlol
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Age: 47

Insert training log title here

#1

Post by ohlol » Sat Sep 22, 2018 3:24 pm

Stats:
Age: 41
Sex: Yes
Gender: Male
Current BW: 199.6lb

Current Best Lifts:
In training:
Squat: 315x5, 290x5x5
Bench: 215x1, 165x5x3 (w/pause)
Press: 155x1
Deadlift: 385x1, 350x5

In competition:
Squat: 350x1
Press: 135x1
Deadlift: 350x1

Training history:
First did SSNLP a number of years ago, fucked around a bunch. Finished LP twice, most recently mid last year. I get in person coaching from Tom Campitelli when possible. It's been too long :(

My current best comp lifts came after having some pretty serious LBP that rendered me unable to squat or deadlift through late 2015 - early 2016. Felt damn good to go from not being able to tie my own shoes (thanx god for vans slip ons) to squatting and pulling 350.

Anyway after not training for the first half of the year due to being a dumbass, I did a couple months of broing out and began a pretty aggressive run of SSNLP again in mid August. I'll log my current history here and continue to update.

Using this format for my log entries (w/SBD for example):

Code: Select all

[b][/b]
[u]Squat:[/u]
[u]Bench:[/u]
[u]Deadlift:[/u]
Last edited by ohlol on Fri Jan 04, 2019 6:36 am, edited 6 times in total.

ohlol
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Age: 47

Re: Insert training log title here

#2

Post by ohlol » Sat Sep 22, 2018 3:37 pm

8/20/18
Squat: 135x5, 135x5, 135x5
Bench: 135x5, 135x5, 135x5
Deadlift: 165x5

8/24/18
Squat:155x5,155x5,155x5
Press: 95x5, 95x5, 95x5
Deadlift: 185x5

8/27/18
Squat: 175x5, 175x5, 175x5
Bench: 145x5, 145x5, 145x5
Deadlift: 205x5

8/30/18
Squat: 195x5, 195x5, 195x5
Press: 105x5, 105x4, 95x5 (I misloaded and meant to press 100. damn)
Deadlift: 205x5 (not sure why I did the same weight as prev session)

9/1/18
Squat: 205x5, 205x5, 205x5
Bench: 150x5, 150x5, 150x5
Deadlift: 225x5

9/3/18
Squat: 215x5, 215x5, 215x5
Press: 100x5, 100x5, 100x5
Deadlift: 245x5

9/5/18
Squat: 225x5, 225x5, 225x5
Bench: 155x5, 155x5, 155x5
Deadlift: 265x5

9/8/18
Squat: 230x5, 230x5, 230x5
Press: 102.5x5, 102.5x5, 102.5x5
Deadlift: gym closed; couldn't deadlift :(

9/11/18
Squat: 235x5, 235x5, 235x5
Bench: 157.5x5, 157.5x5, 157.5x5
Deadlift: 285x5

9/13/18
Squat: 240x5, 240x5, 240x5
Press: 105x5, 105x5, 105x5
Deadlift: 295x5

9/15/18
Squat: 245x5, 245x5, 245x5
Bench: 160x5, 160x5, 160x5
Deadlift: (again, gym closed. damnit!)

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Wilhelm
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Re: Insert training log title here

#3

Post by Wilhelm » Sat Sep 22, 2018 3:39 pm

Welcome to the site @ohlol!

Thank you for adding your log, and good training to you. \o/

ohlol
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Posts: 216
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Age: 47

Re: Insert training log title here

#4

Post by ohlol » Sat Sep 22, 2018 3:40 pm

9/16-9/22
Got sick this week and didn't train. also my elbow tendinosis is fuckin' killing me again after squats so the break was welcome. I'd been beginning to struggle with navigating the elbow pain and the fact that squats are getting heavy-ish but not ridiculous for me yet. I would rate them @8, barring form or recovery issues (mostly food-related)

ohlol
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Age: 47

Re: Insert training log title here

#5

Post by ohlol » Sat Sep 22, 2018 3:50 pm

Wilhelm wrote: Sat Sep 22, 2018 3:39 pm Welcome to the site @ohlol!

Thank you for adding your log, and good training to you. \o/
ty, happy to be here. i've been enjoying lurking and reading the discussions on training.

ohlol
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Age: 47

Re: Insert training log title here

#6

Post by ohlol » Mon Oct 01, 2018 2:01 pm

9/25,9/27

Sickness lasted a bit and work got crazy so I didn't train.

9/29
Squat: 225x5x3@9 lel being sick, cutting and not training for a bit made this a bit hellish. form was good tho.
Bench: 135x5x3@7 since squats were so awful i went pretty conservative here but these were super easy
Deadlift: 245x5@7

ohlol
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Age: 47

Re: Insert training log title here

#7

Post by ohlol » Wed Oct 24, 2018 1:37 pm

Wellllp I didn't train for way too long bc I suck!

10/10/18
Squat: 165x5@8, 165x5@8, 165x5@8

Didn't have time to do anything else due to scheduling issues

10/22/18
Squat: 185x5@8, 185x5@8, 185x5@8
Bench: 135x5@6.5, 135x5@6.5, 135x5@6.5
Deadlift: 225x5@8

10/23/18 - GPP day
  • 7min AMRAP pull-ups
  • 7min AMRAP abs
  • 25min LISS@115bpm
10/24/18 AM
Squat: 205x5@8, 205x5@8, 205x5@8
Press: 95x5@9, 90x5@8, 90x5@8

Didn't have time to deadlift as I am at a conference so will finish training tonight. My lower back is super pissed at me, but fortunately feels fine when I squat.
Last edited by ohlol on Thu Oct 25, 2018 10:34 am, edited 1 time in total.

ohlol
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Age: 47

Re: Insert training log title here

#8

Post by ohlol » Thu Oct 25, 2018 10:34 am

10/24/18 PM
Deadlift: 245x5@8
Arms: 7min AMRAP cable curls

ohlol
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Age: 47

Re: Insert training log title here

#9

Post by ohlol » Tue Oct 30, 2018 8:22 pm

10/30/18
Squat: 225x5@8, 225x5@8, 225x5@8
Bench: 140x5@6.5, 140x5@6.5, 140x5@6.5
Deadlift: 265x5@8.5
Pec deck: 100x10, 100x10, 100x10
Arms: 7min AMRAP cable curls

Lower back and ass were feeling super tight all weekend and yesterday. Pretty bad. Hard to put shoes on and such. Able to squat and deadlift with no pain though, so that's good. I'm not new to LBP so I know what I can work through. In 2015 I had a herniated disc and a few months later went on to squat and pull 350 in one of Tom's April meets.

Also even more importantly I am squatting with NO ELBOW PAIN!!! This is HUGE for me. When I first started training in 2013 (...i know), I tweaked my elbow during a press set and ever since even high bar squats triggered insaneeee elbow pain. Like pain level fucking crying literal tears.

The only thing that relieved the pain was not training, and it would immediately come back once I began again. Soooo. Thumbs around helped a TINY bit but it still hurt over time.

Cut to the BBM peeps doing more work on socializing pain science and management and somewhere along the way I recently read something about pulling the elbows down in the squat.

THAT FIXED IT FOR ME!

Now when I squat I really focus on pulling my triceps into my lats. I am SO happy.

ohlol
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Posts: 216
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Age: 47

Re: Insert training log title here

#10

Post by ohlol » Wed Oct 31, 2018 9:48 pm

10/31/18 - GPP day
  • 7min AMRAP pull-ups
  • 7min AMRAP abs
  • 7min AMRAP tri pushdowns
  • 25min LISS@115-120bpm

ohlol
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Posts: 216
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Age: 47

Re: Insert training log title here

#11

Post by ohlol » Fri Nov 02, 2018 10:39 am

11/1/18
Squat: 235x5@8, 235x5@8, 235x5@8
Press: 95x5@7, 95x5@7.5, 95x5@8
Deadlift: 285x5@10 - should not have made a 20lb jump. My back and hips were too tired/stiff for that shit! Last two reps became more like SLDLs.
Close grip bench: 115x8, 115x8, 115x8, 115x8

ohlol
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Age: 47

Re: Insert training log title here

#12

Post by ohlol » Fri Nov 02, 2018 8:35 pm

11/2/18 - more GPP
  • 7min AMRAP barbell rows
  • 7min AMRAP tri pushdowns

ohlol
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Age: 47

Re: Insert training log title here

#13

Post by ohlol » Sat Nov 03, 2018 6:27 pm

11/3/18

Squat: 240x5@8.5, 240x5@8.5, 240x5@8.5
Bench: 145x5@7.5, 145x5@7.5, 145x5@7.5
Press: 85x8, 85x8, 85x8, 85x8

Last rep of the last squat set was horrrible LOL. My ass came forward out of the hole and my torso felt so vertical.

Didn't deadlift to give my back a break, which is still stiff as a board through most of the day. During training it's feeling fine though so I'll keep chugging along.

ohlol
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Age: 47

Re: Insert training log title here

#14

Post by ohlol » Tue Nov 06, 2018 10:20 am

11/6/28
Squat: 245x5@9.5, 235x5@8, 235x5@8.5
Bench: 155x5@7, 155x5@7, 155x5@7
Deadlift: 290x5@9
Press: 95x8, 85x8, 85x8, 85x8
Cable curls: 7min AMRAP, 33x62

Squats were pretty tough today. My adductors were really tight. I'm usually good after 4-5 sets with the bar, but today even up to my working sets I had to actively work to get deep enough. My first working set was definitely more than an RPE 8. For the remaining two sets I dropped 10lb which put me right around an @8.

I was actually supposed to bench 150lb, but I wasn't paying attention and loaded 155. I didn't even realize until I completed my first set and it was easily a @7 so I just ran with it. Sweet!

Deadlifts were a bit tough again due to tight adductors (I sumo). Got through them though.

On my final barbell exercise, the press, I again wasn't paying attention and misloaded 95lb rather than 85. I got my prescribed set of 8 but it was definitely a @9. I dropped back to the Rx @ 85 for the remaining three sets. Final set was tough, probably due to all the accumulated stress up to that point.

Oh, in other news my back is feeling much much better.

ohlol
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Re: Insert training log title here

#15

Post by ohlol » Wed Nov 07, 2018 8:37 am

11/7/18 - GPP
Density block pull ups: 7min @ 150x32 (assisted wt x reps)
Density block planks: 7min @ 4min accumulated
LISS: 30min @ 60% max hr

ohlol
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Re: Insert training log title here

#16

Post by ohlol » Thu Nov 08, 2018 11:19 am

11/8/18
High bar squat: 185x5@7, 185x5@7
Press: 100x5@8, 100x5@8, 100x5@8
Rack pull (conventional stance): 275x5@7, 275x5@7, 275x5@7
Close-grip bench: 130x8, 130x8, 130x8, 130x8
Cable curls (7min density block): 35 reps @ 49lb

Aggravated my elbow doing squats a few sessions ago and I'm feeling a lil beat up in general. I'm also switching to the BBM 7 week hypertrophy cycle in a week and a half. And since I don't have much time to push my low bar squat much higher I decided to take a light/medium-ish day mid week and start practicing HBBS.

Also tried some rack pulls for the halibut.

Jury's still out on training at 6:30am. I don't get much to eat prior to working out and it sucks. But the alternative is training at night until 8-10pm, depending. :confused:

ohlol
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Age: 47

Re: Insert training log title here

#17

Post by ohlol » Sat Nov 10, 2018 7:23 pm

11/10/18
Bench: 160x5@8, 160x5@8, 160x5@8
Rack pull: 295x5@8, 295x5@8
Press: 85x8, 85x8, 85x8,

ohlol
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Re: Insert training log title here

#18

Post by ohlol » Sat Nov 10, 2018 7:27 pm

11/10/18
Bench: 160x5@8, 160x5@8, 160x5@8
Rack pull: 295x5@8, 295x5@8
Press: 85x8, 85x8, 85x8, 85x8

Tired but training went well. I was tempted to go for 165lb on bench but refrained. I'm glad I did, as it was probably doable but would definitely have been a RPE 9.

I've decided to start the BBM Hypertrophy 4 day split next week, one week early. I'm sick of squatting heavy sets of five three days a week. 🤷🏻‍♂️

ohlol
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Re: Insert training log title here

#19

Post by ohlol » Mon Nov 12, 2018 7:19 pm

11/12/18 - BBM 7 week GPP Hypertrophy 4 day
Comp squat (w/belt): 205x6@6, 215x6@7, 230x6@8, 230x6@8
Comp press (w/belt): 85x6@6, 90x6@7, 95x6@8, 95x6@8.5
DB bench (myoreps): 40x15@8, 40x5, 40x5, 40x3
7min ab density block: 35, 35, 30, 30, 30, 30, 30, 30 (in seconds)

First day of the program. Squats felt really good. It was nice to give my back/hips and elbow a break. I rate the last press set an RPE 8.5 because I'm not used to having so many work sets at such a close weight interval. Normally with LP for say a working weight of 95, I'd warm up with something like 65x5,75x5,85x3-4. I also probably could have rested a bit longer between the first two sets at RPE 6 and 7. Also doing presses on Saturday, two days ago, was probably a strong contributing factor. Lol.

DB bench was rough. I'm not used to myoreps at all so even though I pretty easily got 15 reps for the activation set, that second set of 5 was easily a RPE 9. Next week I'll stay at 40lb and see how much better I do.

The walk home, which is fortunately only 10min, was fucking HARD. God DAMN my delts were on fire the whole time. I couldn't get comfortable carrying my gym bag at all! Hahah. Jeez.

Can't wait to train tomorrow.

ohlol
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Re: Insert training log title here

#20

Post by ohlol » Tue Nov 13, 2018 8:21 pm

11/13/18 - BBM 7 week GPP Hypertrophy 4 day
Comp deadlift (w/belt): 235x6@6, 250x6@7, 265x6@9, 265x6@9
Comp bench (wo/belt) 1s pause: 130x6@6, 140x6@7, 150x6@8.5, 145x6@8
Leg press (myoreps): 140x16@8, 140x5, 140x5, 140x5, 140x5, 140x5
Cable curls: 38.5x15, 38.5x12, 33x12

Woooooah. I'm dead, Jim.

I have been pulling sumo, so in switching back to conventional deadlift I accidentally overshot it a little :( First set @8 was actually a grip RPE 10, which sucked. In hindsight, I probably should have dropped to 255 or 260 for the second set. It's crazy how much better my sumo pull is now.

Bench was almost spot on, but I felt like the first set was a bit too heavy so to be safe I stripped 5lb. I haven't done leg press in aaaaaaages so I kinda just guessed at the weight. By the 16th rep it *felt* like an RPE 8 but I also think if it were a true RPE 8 I would not have gotten 5x5 after that activation set. I dunno.

This training session was pretty brutal. I think that was due to 1) not having pulled conventional in a month or two, 2) overshooting it a bit, and 3) those deadlifts gave me some NASTY indigestion which stayed with me even through my walk home. I was puking up in my mouth while burping basically the whole session. Blech.

With that said, I am really happy with how it went. I am learning from my mistakes. I'm also finding that my "RPE gauge" is decently close, on both lifts I either haven't ever done (e.g. 1s pause bench), and those haven't done in a while (conventional deadlift).

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