Insert training log title here

A place to track your progress, or lack thereof

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ohlol
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Age: 47

Re: Insert training log title here

#41

Post by ohlol » Wed Dec 12, 2018 11:19 pm

12/12/18 - BBM 7 week GPP Hypertrophy 4 day
Cable curl: 49.5x15@8, 49.5x12@8, 44x14@8, 44x13@8
Plank (9min density block): 5:25 accumulated
LISS: 35min@6

ohlol
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Posts: 216
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Age: 47

Re: Insert training log title here

#42

Post by ohlol » Thu Dec 13, 2018 9:43 pm

12/13/18 - BBM 7 week GPP Hypertrophy 4 day
2s pause squat: 205x8@6, 220x8@7, 235x8@8, 235x8@8
Pin press: 85x8@6, 90x8@7, 95x8@8, 95x8@8
DB bench: 60x11@7

First time doing pause squats. I like them quite a bit. Had a habit of cutting depth short a tiny bit later in the set, but only like 1/2" or so. I was able work more on figuring out what is aggrivating my elbow, which was really nice.

Before starting, I spent some time warming up my shoulders with the Paul Horn low bar stretch. I feel like it helped a lot. Additionally I took a very slightly wider grip and tried really hard to get the bar in a good spot on my back. I'm not sure what contributed, but in doing all of this I was more aware of my delts' and scapulae position and general upper back tightness.

This, combined with the more technique-based work, gave me more time *during* each rep to keep my shoulders back a bit tighter and not let my elbows go all over the damn place. In the end I went home with a pissed off lower trap, but my elbow was and still is doing pretty well.

Also was my first time doing pin presses. They were interesting, a nice change of pace.

By the time I got to dumbbell bench, my left lower trap was not feeling great. I did a warmup set at 45lb and getting the bells into position aggrivated it quite a bit. When I went up to 60lb, the presses were fine but after the set the pain got worse, so I decided to call it a night.

Other than my body falling apart (LOL jk, it's whatever), I am pretty happy with how training went.


ohlol
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Posts: 216
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Age: 47

Re: Insert training log title here

#43

Post by ohlol » Mon Dec 17, 2018 9:38 pm

12/17/18 - BBM 7 week GPP Hypertrophy 4 day
2s pause deadlift: 225x8@6, 240x8@7, 260x6@8, 225x8@8

I gassed the fuck out on these, got pissed with how my body has felt this week and went the fuck home.

ohlol
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Posts: 216
Joined: Tue Sep 11, 2018 8:20 pm
Age: 47

Re: Insert training log title here

#44

Post by ohlol » Mon Dec 17, 2018 9:39 pm

12/17/18 - BBM 7 week GPP Hypertrophy 4 day
Comp. press: 145@8, 125x6@9, 120x6@8, 120x6@8
DB incline bench: 65x6@8, 65x6@8, 60x8@8
EZ-bar curl: 70x12@8, 65x13@8, 65x10@8, 60x13@8

Skipped squats. I'm speaking with Derek Miles over at BBM to figure out my shoulder and elbow issues. I decided I just didn't want to deal with the emotional stress of trying to do heavy low bar right now. I'll probably still do pause squats on Thursday.

I fucked up and thought I was supposed to do pin presses today. I did singles up to 140lb which was a ~RPE8, then realized my folly. Damnit. It didn't seem to effect my standard press though, which was nice.

This is a 10lb PR of my previous competition press. Two weeks ago I was pressing sets of 105x6@8. It's amazing what happens when you realize you haven't been pushing hard enough. I think I can still push even harder, too.

ohlol
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Posts: 216
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Age: 47

Re: Insert training log title here

#45

Post by ohlol » Tue Dec 18, 2018 9:50 am

In reviewing my training last night, I just realized I was supposed to do three sets of 6@8 for press and four of 8@8 for incline db press :( arghhhh

ohlol
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Age: 47

Re: Insert training log title here

#46

Post by ohlol » Thu Jan 03, 2019 11:28 pm

Ugh, I've been training but not updating my log here. :(

Last week I completed the BBM 7 week GGP hypertrophy template. Here is my e1rm progress for the four main lifts. Nb. I didn't squat the last two weeks because of elbow and shoulder pain.

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ohlol
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Age: 47

Re: Insert training log title here

#47

Post by ohlol » Thu Jan 03, 2019 11:32 pm

This week I began BBM's 12 week strength template.

12/31/18

Comp. squat: 260x5@7, 265x5@8, 270x5@9

Bit weak in the squat due to not training it for a couple weeks. I was mostly happy with the sets.

Comp. press: 125x5@8, 130x5@9, 135x4@10

Overshot RPE on the press :( Oof.

Pendlay row: 115x10@6, 125x10@7, 135x10@8

Ran out of time so unfortunately I couldn't work up to the prescribed RPE (I ran out of time bc I was "coaching" my gf while training myself).

ohlol
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Re: Insert training log title here

#48

Post by ohlol » Thu Jan 03, 2019 11:37 pm

1/2/19 - GPP

Wrist curl: 40x12, 40x12, 40x12, 40x12
Lying external shoulder rotation: 5x12, 5x12, 5x12, 5x12
Prone T's and Y's: 7.5x12, 7.5x12, 7.5x12, 5x12

Work Rx'd by Derek Miles for my elbow tendinopathy. The wrist curls make my forearm sore!

Lat pulldown (7min density block): 121x30, 110x10, 88x26 (total)

Lats are a bit sore from this as I haven't done upper back work in too long :( These make my elbow a bit tender, but not too bad.

Plank (7min density block): 3m45s (total)

Pretty easy. I should push myself more on these.

ohlol
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Posts: 216
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Age: 47

Re: Insert training log title here

#49

Post by ohlol » Thu Jan 03, 2019 11:40 pm

1/3/19

SSB squat: 235x4@7, 245x4@8, 250x4@9

First time ever with the SSB. I like it! Took me ages to find what I felt was an accurate RPE 7.

Slingshot bench: 215x4@7, 220x4@8, 225x4@9

Also a first. The load flared up my elbow pain quite a bit, but it subsided shortly after completing these.

Close grip incline bench: 120x10@7, 125x10@8, 127x10@8

I couldn't get the bar to touch my chest. Not sure if that's a reasonable expectation. Normal grip incline bench is fine. Oh well. I spent way too long finding accurate RPE 7 with this exercise again. Grr.

Triceps pushdown: 70x14@8, 70x14@8, 70x12@8

Zzz.

ohlol
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Re: Insert training log title here

#50

Post by ohlol » Fri Jan 04, 2019 10:21 pm

1/4/19

Block pull: 355x4@7, 365x4@8, 375x4@9

Felt pretty good. May be undershooting RPE.

Close grip bench: 190x4@8, 195x4@9, 200x2@10

Weird. 195 felt like MAYBE an 8.5, but 200 was awful. Oh well.

I was supposed to do leg press or RDL as my third exercise. Gym doesn't have leg press but it does have a belt squat machine. Unfortunately I forgot my shorts. 😭 I had to train in jeans! Damnit.

ohlol
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Posts: 216
Joined: Tue Sep 11, 2018 8:20 pm
Age: 47

Re: Insert training log title here

#51

Post by ohlol » Sat Jan 05, 2019 4:27 pm

1/5/19

Leg press: 385x10@7, 400x10@8, 415x10@9

Got these in today rather than last night. I'm glad I did.

Wrist curl: 40x12, 40x12, 40x12, 40x12

These still make my wrist flexors and extensors pretty sore. And they definitely have an impact on my curls and pulldowns.

Ez-bar curl: 60x15@8, 60x14@8, 60x12@8

Ab wheel (7 min density block): 52

I last tried using an ab wheel a few months ago. I could get a solid 6-8 rep set in but they would blow my elbows UP. I wasn't sure how they would go today but I was really happy to learn they didn't hurt my elbows! I felt a slight bit of tenderness but not enough to affect anything. YAY!

Lat pulldown (7min density block): 110x30; 99x16; 88x16

Bit rough after the wrist curls and ez-bar curls.

Side lying shoulder external rotation: 5x15, 5x15, 5x15, 5x15
Prone T's and Y's: 5x15, 5x15, 5x15, 5x15

Went a bit lighter than last time so really focus on getting a good contraction in my delts.

LISS: 25min@6

ohlol
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Posts: 216
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Age: 47

Re: Insert training log title here

#52

Post by ohlol » Mon Jan 07, 2019 11:04 am

Nikipedia wrote: Sat Jan 05, 2019 8:27 pm Image
Omg

ohlol
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Posts: 216
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Age: 47

Re: Insert training log title here

#53

Post by ohlol » Mon Jan 07, 2019 11:32 pm

1/7/19

Wrist curl: 45x10, 45x10, 45x10, 45x10

Comp. squat: 315@8, 245x5, 245x5, 245x5, 245x5, 245x5

My elbow isn't that close to feeling 100%, but it is definitely improving. Felt some tenderness working up to my top single, but after that it was pretty alright.

Comp. press: 140@8, 110x5, 110x5, 110x5, 110x5, 110x5

Bit low for my press top single but that's okay. Usually my elbow doesn't feel great for most of my pressing, if I squat first. It was pretty alright here as well.

Pendlay row: 140x10@7, 150x10@8, 155x10@9

Kinda stoked to be rowing this weight. I know it's not a lot, but it's a lot for me!

Unfortunately due to the wrist curls, the amount of time it took me to warm my shoulder up to squat, and general slowness loading the squat bar, this session took 3.5 HOURS!!! Damn. I had to get Jack in the Box for dinner because nothing else was open :(

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