Trav's training ADD log #programhoppersanonymous

[Travis]

8/15/19

Pause squat
235x5

Squat
275x6x2

Pause DL
295x5

SLDL
245x3x8

Pulldowns
102.5x3x10

Planks
4x:30

My 2 month experiment with SkyNet is over. Again. This is just not the program for me. I'm going back to a version of Hanley's HVLF. Apparently I like minimalism & monotony.

[Travis]

8/19/19

Facepulls
50x5x10

Squat
250x3x7

Bench
200x4x7

Sumo DL
250x2x7

10 min AMRAP
DB press 30x7x10

Pulldowns
100x6x10

I'm on my second round with a bastardized version of Hanley's HVLF. I'm starting the volume low & hope to add a set each workout for a couple of weeks. The plan is to work up to some heavy singles every other Sunday for specificity & increase the weight on the volume work by 2.5 & 5lbs respectively on the bench & squat/deadlift. I'll add weight to the assistance stuff when I get 10 sets of each in the time cap.

I'm gonna try to give sumo a legit shot this time. Instead of thinking about all the cues I've always heard for sumo, like "spread the floor" & "hips close to bar", I just set-up so my knees are behind the bar, my shins are perpendicular to the ground & my back is flat & then I just stand up with the bar. My hope is sumo will allow me to get in more deadlift volume without hurting my squat, which is severely detrained & needs the emphasis now.

[Travis]

8/20/19

Facepulls
50x5x10

Squat
270x3x5

Bench
215x4x5

Sumo
270x2x5

10 min AMRAP

Incline DB rows
45x3x10
30x3x10

Tricep pushdowns
50x6x10

Tried doing the dumbbell rows with the elbows flared out more, like a reverse bench press. Turns out the 45's were a bit too ambitious. I'll probably swap the out for barbell rows so I can get a little more low back work. Bright spot of the night was my elbow not hurting on the pushdowns. Maybe I've found a triceps movement that won't give me elbow AIDS.

[Travis]

8/23/19

Facepulls
50x5x10

Squat
325x3x2

Bench
265x4x2

Sumo
325x2x2

I was originally going to do singles, but the weight felt light. Sumo is definitely weaker than my conventional, by a sizable margin. The whole "sumo is cheating" crowd can fuck off.

[Travis]

8/24/19

Facepulls
50x5x10

Squat
250x4x7

Bench
200x5x7

Sumo
250x3x7

10 min AMRAP
Press 85x5x10

Pulldowns
100x5x10

Added a set to everything & felt like I could've done twice what I did. Messing around with my bench stroke & it feels like I'm making progress. The "back & up" or "back towards your face" doesn't feel right to me. When I think about just pushing the bar straight up & short stroking it (just thinking about locking my elbows as quick as possible, not sure how else to describe it), it just feels better/stronger. Hopefully after about 5 years of doing this lifting thing again I'm finally starting to figure some of this stuff out.

[Travis]

8/25/19

Facepulls
50x5x10

Squat
270x4x5

Bench
215x5x5

Sumo
270x3x5

15 min AMRAP
Tricep pushdowns
50x6x10

Reverse hypers
BWx6x10

Leg ext/curl
30x5x10

Right adductor is feeling a little tender. Hopefully it'll adapt to the volume. Reverse hypers off a platform I made that fits my spotter arms felt pretty good on my low back. Eventually I may add some micro bands. Leg extensions & curls are prehab to hopefully keep the knee AIDS at bay.

[Travis]

8/28/19

Facepulls
50x5x10

Squat
250x5x7

Bench
200x6x7

Sumo
250x4x7

I'm gonna sound like a broken record, but everything was moving great. Skipped the accessories since life is gonna be a little hectic the next couple of days.

[Travis]

8/30/19

Facepulls
50x5x10

Squat
270x3x5

Bench
215x4x5

Sumo
270x2x5

Workout got pushed back a day & I wanted to just sit in front of the TV wallow in self pity over my messed up sleep for the last couple of days. Decided something was better than nothing & did feel a little better afterwards. Should be back on schedule come Monday & can hopefully continue to build on the momentum I've got going.

[Travis]

9/2/19

Facepulls
50x5x10

Squat
255x4x7

Bench
202.5x5x7

Sumo
255x3x7

Added 5lbs to squat & DL & 2.5lbs to bench. I think this increase every couple of weeks will be sustainable up to my next meet, which looks like it's gonna be Nov. 9th.

[Travis]

9/3/19

Facepulls
50x5x12

Squat
275x4x5

Bench
217.5x5x5

Sumo
275x3x5

Pulldowns
100x5x10

Tricep pushdowns
50x5x10

Hammer curls
20x5x10

Leg ext/curl
50x5x10

Pulldowns & leg ext/curls were done with 1min rest. Tri's & bi's were just supersetted until done. Friday is supposed to be my 85% day, but it's the weekend I switch over from nights to days at work, so we'll see how it goes.

[Travis]

9/6/19

Facepulls
50x5x12

Leg ext/curls
50x3x10

Squat
335x3x2
360x1

Bench
270x4x2

Sumo
335x4x1

Decided to throw a single in on squats & it moved ok. Went with 4 singles instead of 2 doubles on DL just because.

[Travis]

9/7/19

Facepulls
50x5x12

Leg ext/curls
50x3x10

Squat
255x4x7

Bench
202.5x5x7

Sumo
255x3x7

[Travis]

9/8/19

Facepulls
50x5x12

Leg ext/curls
50x3x10

Squat
275x4x5

Bench
217.5x5x7

Sumo
275x3x5

I lightly wrapped my knees for squats due to some pain on the inside of my left knee. I'm gonna split my DL volume between sumo & conventional & see if that helps. I'm sure the 3hrs of sleep I got has nothing to do with this being a shitty session.

[platypus]

I'm sure the 3hrs of sleep I got has nothing to do with this being a shitty session.

Do you have insomnia or was it just a fluke?

[Travis]

I'm sure the 3hrs of sleep I got has nothing to do with this being a shitty session.

Do you have insomnia or was it just a fluke?

I rotate shifts every 4 weeks at work, 6A-6p & 6p-6a. Going from nights to days always messes with my sleep. I’m actually typing this at 2:30 am. It should level out in a couple of days.

[Travis]

9/11/19

Facepulls
50x5x12

Leg ext/curls
50x4x10

Squat
255x5x7

Bench
202.5x6x7

Sumo
255x4x7

Using the leg ext/curls as a warm-up seems to be working. I may eventually do my accessories at the beginning of my workouts, kind of a Wenning warm-up type thing. I might actually be consistent with my fluff & puff then.

[Travis]

9/12/19

Facepulls
50x5x12

Leg ext/curls
50x4x10

Squat
275x5x5

Bench
217.5x6x5

Sumo
275x4x5

Close grip 3 board bench
155x5x10

Puldowns
102.5x5x10

Squats moved really good. Bench is still being weird. Everything feels heavy,but it moves fast. Moved my sumo stance in a little & turned my toes more straight forward. That seems to make my knee a little happier. The board press is another attempt to find a triceps exercise that does piss off my elbows.

[Travis]

9/16/19

Facepulls
50x5x12

Leg ext/curls
50x5x10

Squat
260x4x7

Bench
205x5x7

Sumo
260x3x7

[Travis]

9/18/19

Facepulls
50x5x12

Leg ext/curls
50x5x10

Squat
280x4x5
330x1

Pulldowns
102.5x3x10

Bench
220x5x5
255x1

Sumo
280x3x5
330x1

Threw in some singles after my work sets for some practice. Did all the accessories during the warmup sets for squat & bench. I may eventually move to an upper/lower split so I can do some bro work.

[Travis]

9/20/19

Facepulls
50x5x12

Leg ext/curls
50x5x10

Squat
345x3x2
375x1

Bench
275x4x2
295x1

Sumo
345x4x1
385x1

I'm gonna have too keep tinkering with my bench set-up. I can't keep my butt down now for some reason. I windmilled the shit out of my pulls. I may need to stick with straps for my sumo work.