Working out to look mediocre - Joe's log

[GrainsAndGains]

1/13/2022

Touch and Go Bench (back to regular, feet on ground) HVLF Session @ 190
6 x 2
3 x 1

Deadlift (Conventional) w/straps
Heavy singles @ 315, 340, 365, 390, 415, 430 (possible PR)

PR was ugly and possibly not fully locked out, but after a year off from conventional deadlifting I'm really satisfied with how quickly the bar moved off the ground. Might try to narrow my stance and add in some high rack or block pulls to improve the lockout.

https://www.instagram.com/tv/CYmhDMADh0 ... _copy_link

Safety Squats @ 230, 4 x 4
Wide Grip Bench Pulses (Cambered Bar) @ 115 20-25-22-27

[GrainsAndGains]

1/13/2022

SSB Knee Squats w/resistance band @ 175 10-10-10-10

Feeling these out - hoping they might help to address deadlift lockout issues.

Touch and Go Bench @ 152.2, HVLF
13 x 5, last set probably less than RPE 7

Cheaty Barbell Rows @ 135, 10-12-12
Partial ROM Nordic Curls @ BW, 12-10-10
Push Press Single @ 135, 3 x 5 @ 135

Two days later I think I've identified push pressing as the primary source of my elbow tendonitis - my elbows felt janky as hell despite feeling pretty OK before Thursday's session. Might just do exclusively light DB overhead pressing for a while to see if it helps.

[GrainsAndGains]

1/15/2022

Back in the saddle again, I hope. Restarting Average to Savage 2.0 for my squat and deadlift without the horrible AMRAP sets, keeping HVLF-style training for a bit with my bench (I'm enjoying it too much to switch).

HVLF Touch and Go Bench @ 177.5
10 x 3
5 x 2
Final triple to close it out, felt around RPE 7

SSB @ 210 (70% of training max), 6 x 5, last set probably around RPE 6

Supersetted with Concentration Curls @ 27.5
Right Arm - 12-9-9-7-8
Left Arm - 12-10-8-8-6

High Rack Pulls (mid-knee) - 6 x 7, feeling out the weights

7 reps @ 277.5, felt like a warmup
7 reps @ 295, RPE < 5
7 reps @ 315, still RPE 5 or less
7 reps @ 335, felt about right, will adjust training max accordingly
7 reps @ 335, RPE 6
7 reps @ 335, RPE 6-7

Supersetted with DB Flyes @ 32.5, 4 x 15

[GrainsAndGains]

1/17/2022

Front Squats w/straps @ 165, 6 x 7 - last set probably RPE 6-5
Alternating sets with Standing DB OHP @ 35, 12-12-12-14

it was a mistake to do overhead pressing before benching....kind of made the bench workout feel like shit

HVLF Touch and Go Bench @ 195 (strengh/neuro)
2-2-2-2-2-1-1-1-1-4 (last set RPE 10)

Nordic Curl Eccentrics 10-10-10-10
Supersetted with Barbell Inverted Rows 14-13-12-12

Curls w/EZ Bar + 40, 12-12-12-12-12

[GrainsAndGains]

1/18/2022

HVLF Touch and Go Bench (hypertrophy/work capacity)
13 x 5 @ 155, last set probably still sub RPE 6

Conventional Deadlift @ 300, 6 x 5, last set probably around RPE 6
Alternating Sets with Concentration Curls @ 25
Right Arm - 14-12-11-9-10
Left Arm - 14-12-9-10-8

DB Rows @ 45
Right Arm - 11-12-11-12
Left Arm - 11-10-11-10

[GrainsAndGains]

1/20/2022

Kneeling SSB Squats w/resistance band @ 185 4 x 10
EZ Bar + 45# Curls 5 sets, 15-14-13-14-12

Sissy Pullups 4 x 8

Admitting you have a problem is the first step, and my vertical pulling sucks, so I decided to put my ego aside and try to just focus on getting a good stimulus. Used a giant resistance band, straps to remove grip strength as a factor, and the widest grip I could use and a day later my elbows still hurt like hell.

OHP @ 102.5 6 x 5 - last set probably around RPE 7-8

[GrainsAndGains]

1/22/2022

HVLF Bench @ 180 (75% of training max), strength/hypertrophy
10 x 3, 4 x 2, final set of 3 that felt around RPE 6

SSB @ 225, 6 x 4
Supersetted with DB Flyes @ 35, 4 x 14

Rack Pulls @ 362.5, 6 x 4
Supersetted with Concentration Curls:
Right Arm 12-9-10-9-10
Left Arm 12-10-11-9-10

[GrainsAndGains]

1/24/2022

HVLF Bench @ 197.5 (90% of training max)
5 x 2, 3 x 1, final double at around RPE 8.5

getting heavier but the hardest part may actually be the self-unracking, at heavy percentages it's almost like adding an extra rep to the set

Front Squat w/straps 6 x 6 @ 185, only got 6-6-6-4 (failed on last set)

Man these sucked, I've never more poorly overestimated my strength. The variant with the straps really forces you to stay upright, the barbell is just begging to slip off your shoulders. Back to the drawing board on this slot....

Supersetted with DB Press @ 37.5, 11-11-11-13

tried to use a more neutral grip on this to reduce the stress to my elbows, definitely noticed a difference

Supersetted Bro Block:
Nordic Curl Eccentrics, 4 x 10
BB Inverted Rows (Cambered Bar, Neutral Grip) 15-14-13-12
EZ Bar + 50 Curls, 13-12-12-12-12

Nordic Curl Eccentrics are getting better. Almost able to control the entire descent. Inverted Rows with a neutral grip seems like a better exercise.

[GrainsAndGains]

1/25/2022

HVLF Bench @ 160 (73% of Training Max), hypertrophy/work capacity
13 x 5, last set RPE 5-6

Conventional Deadlift @ 322.5 (75% of Training Max), 6 x 4, last set RPE 7

Supersetted with Concentration Curls @ 25#
Right Arm: 13-13-12-13-12
Left Arm: 13-12-12-11-12

DB Rows @ 47.5
Right Arm 12-11-10-11
Left Arm 12-11-11-11

[GrainsAndGains]

1/26/2022

30 minute bike ride (hilly), about 6 miles

1/27/2022

Kneeling SSB Squats w/purple resistance band @ 195 4 x 10

Sissy Pullups 11-9-9-10

There are becoming marginally less embarrassing

OHP @ 110, 6 x 4 (last set RPE 6-7)
Supersetted with Banded Tricep Pushdowns, 10-12-13-14

Occluded EZ Bar Curl, 27.5# total weight 30-15-15-20, 30 seconds between sets

[GrainsAndGains]

1/29/2022

HVLF Bench @ 182.5 (83% training max), Strength/Hypertrophy
10 x 3
4 x 2
Final set of 3 @ RPE 7-8

SSB Squat @ 240
6 x 3, last set maybe RPE 7-8

Rack Pulls @ 390
6 x 5, hard to rate but last set no higher than RPE 8

T-Bar Rows @ 90 - Strict, supersetted with HVLF Bench
13-13-12-11-12

DB Flyes @ 37.5, supersetted with SSB Squats
4 x 13

Concentration Curls @ 27.5, supersetted with Rack Pulls
Right Arm: 12-11-10-10-10
Left Arm: 12-11-10-10-9

[GrainsAndGains]

1/31/2022

HVLF Bench @ 202.5 (92% of Training Max), Strength/Neuro
4 x 2
3 x 1
Final set of 2 @ RPE 9.5

This was hard, might be close to the end of this little LP

SSB Lunge @ 115
4 x 10 (both legs)

Just going to LP these a bit to figure out a working weight. I've avoided doing lunges for a long time and I hated them even more than I thought I would. Physically and mentally exhausting. A day later my glutes are sorer than they've ever been.

DB Press @ 37.5, supersetted with SSB Lunges
10-10-10-12

Bro Block (all supersetted)

Nordic Curl Eccentrics
4 x 10

Barbell Inverted Rows (Camber Bar, Neutral Grip)
12-13-13-12

EZ Bar + 45# Curls
14-12-12-13-11

[GrainsAndGains]

2/1/2022

Conventional Deadlift @ 345, 6 x 3 (last set RPE 7-8)

These felt pretty good

HVLF Bench (Hypertrophy/Work Capacity)
12 x 5, last set around RPE 9

Concentration Curl @ 27.5 (supersetted with deadlifts)
Right Arm - 12-11-10-6-10
Left Arm - 12-11-10-8-9

DB Row @ 50
Right Arm - 12-11-10-10
Left Arm - 12-11-10-10

[GrainsAndGains]

2/3/2022

Kneeling SSB Squat @ 205, 4 x 10 w/green resistance band
Sissy Pullup, 13-10-9-9
OHP @ 115, 6 x 3
Banded Tricep Pushdown (supersetted with OHP) 16-15-14-14-14
Occluded EZ Curl + 17.5#, 30-15-15-20

[GrainsAndGains]

2/5/2022

HVLF Bench @ 187.5 (85% Training Max)
7 x 3
8 x 2
Final set of 3, RPE 8-9

SSB Squat @ 217.5, 6 x 5 last set RPE 7-8

I don't know why these feel so difficult, my squat is in freefall

Rack Pull @ 347.5, 6 x 7, last set RPE 6-7

T-Bar Row @ 100 (strict), supersetted with Bench, 5 x 10
DB Flyes @ 32.5, supersetted with SSB Squats - 4 x 16

Concentration Curl @ 27.5 (supersetted with Rack Pulls)
Right Arm - 13-12-12-11-10
Left Arm - 12-11-10-9-10

[GrainsAndGains]

2/7/2022

HVLF Bench Singles & Doubles (neuro/strength)
1 @ 205
1 @ 215
1 @ 225 (RPE 10, grindy but clean)
2 @ 205 (RPE 10)
5 singles @ 205

Hatfield SSB Squat 5 x 10 @ 215

Trying to find an exercise for the squatting slot that really blasts my quads - definitely felt some quad burn but they also torched my back a bit. Might try dropping the weight, leaning back and straightening my feet a bit next week.

DB Press @ 37.5 4 sets, 11-11-11-13 (supersetted with Hatfield Squats)

Nordic Curl Eccentrics 4 x 10
Camber Bar Inverted Row, 4 sets 15-12-13-11
EZ Bar + 47.5 Curlm 5 sets 15-14-13-12-13

[GrainsAndGains]

2/8/2022

HVLF Bench @ 165 (hypertrophy/work capacity)
12 x 5, 9 out of 12 sets paused

Conventional Deadlift @ 315, 6 x 5

Concentration Curl @ 27.5, 5 sets for each arm supersetted with Deadlifts
Right Arm - 13-12-11-10-12
Left Arm - 11-11-11-10-12

DB Row @ 45, 4 x 12 each arm

[GrainsAndGains]

2/10/2022

SSB Leg Press almost every plate I have, probably around 550 - 600 lbs
3 x 20, Occluded Set @ 30-15-15-20

Stole this idea from @SeanHerbison...essentially you flip your SSB and put in in the power rack, load with plates and sitting on a 45 degree angled bench, push the pads or handles with your feet. The camber causes the weight to rotate with still sitting on the J-hooks, giving you a movement that is sort of like a leg press with a much shorter range of motion. I can post pictures if anyone is actually reading this log and is curious.

Honestly it worked much better than I expected for a home gym improvised leg press, but I simply don't have enough weight for the desired quad stimulus and I'm not even that strong. I felt some quad stimulus but not really that much more than a simple leg extension. A guy my size would probably need 700 lbs of plates minimum, for this to work - a bigger guy, maybe more like 1,000 lbs. Fun experiment, though, and I might try setting it up with a vertical leg press to see if I get better results.

Sissy Pullup, 4 sets @ 13-11-10-10

OHP @ 105, 6 x 5

EZ Bar Curls @ 50, 5 sets 13-12-12-12-12

[GrainsAndGains]

2/12/2022

HVLF Bench @ 190 (strength/hypertrophy) with some pause work thrown in here and there
9 x 3
5 x 2
Final set of 5 @ RPE 9-10 (this actually felt pretty good)

SSB Squat @ 232.5, 6 x 4

Rack Pull @ 377.5, 6 x 6

T-Bar Rows @ 100 (strict), 5 sets supersetted with HVLF Bench - 11-11-11-11-13

DB Flyes @ 35, 4 sets supersetted with SSB Squats - 15-15-13-15

Concentration Curls @ 27.5, 5 sets for each arm, supersetted with Rack Pulls
Right Arm - 14-13-11-11-10
Left Arm - 13-12-13-10-12

[GrainsAndGains]

Misplaced my logs for 2/14 and 2/15, but I'll update as soon as I can find them.

2/17/2022

Changing up the training a bit.

Updating HVLF bench programming based on latest recommendations from @Hanley. Increasing Bench sessions to 4x a week and dropping OHP as a primary lift - not sure if it's worth the incremental lower back and elbow fatigue if I'm already benching every day.

1)
Use very high session rep counts, but don't accrue much fatigue.

So:
60-80 reps @ ~15RM in sets of 5-8
40-60 reps @ ~12RM in sets of 4-5
30-36 reps @ ~10RM in sets of 2-3
20-25 reps @ ~8RM in sets of 1-2

A bunch of singles for anything heavier than 8RM.

Stealing squat programming from @Austin. The prospect of real squat gains while only doing a heavy single @ RPE 7-8 plus sets of 3-4 at only 68-72% is just too tantalizing to not try. Going to switch back to doing both low-bar and safety bar squats once a week each. Worst case scenario is my squat remains stalled, but at least I don't hate my training as much.

Squat work has typically looked similar to the deadlifting; top single (high bar or low bar), -25% or so for 4-5 sets of 3-4 reps on both days.

Keeping existing deadlift programming from Average to Savage 2.0 for now. It seems to be working and I'm enjoying it - I think the overload work from the rack pulls might be helping improve my lockout.

For accessories & assistance - I think I'm ready to reintroduce 2x weekly tricep pushdowns, my elbows are feeling a lot better these days (but not good enough to do lying tricep extensions and fuck them up again). Going to keep my existing regimen of rows (banded pull-ups, neutral grip inverted rows, DB rows & T-Bar rows) and daily bicep curls. Might drop DB Flyes, DB OHP & Nordic Curl Eccentrics based on time + fatigue. If I can tolerate it I'll find a place to do Romanian deadlifts and/or Bulgarian split squats but I really don't want to.

2/17/2022

Safety Bar Squat Singles - 1 @ 275 (RPE 8), 1 @ 295 (RPE 10)
Safety Bar Squat @ 205, 5 x 4

Had an open slot so I figured I'd use it as a calibration day. A little disappointed that my Safety Bar Squat is still stuck where it is, but that's why I'm changing up the training.

HVLF Light Session (mechanics/work capacity/peak force) @ 135
3 x 8, 3 x 7, 3 x 6, 3 x 5 (78 reps total)

Felt so light I may as well have been throwing the bar on the first rep of each set. Tried to focus on speed and making the plates rattle.

Sissy Pullups (supersetted with squats) 15-12-11-12

Arm Work (supersetted)
Tricep Pushdowns @ 50 - 13-13-13-13-12
EZ Bar + 45# Bicep Curls - 14-13-12-12-12