DIR's log

[peez]

11/25/17

Bench
255x3 (all time PR)
260x1@9.5 (PR)

Well done, sir! And the three plate squat, of course ...

[DIR]

@peez thanks man.....I had to catch up to ya

[DIR]

11/29/17

Squat singles cause fuck my plan.....

225x1
275x1
295x1
315x1
325x1
345x1
365x1@9.5 (10lb PR)

Curls
3xa lot @ various weights

Was going to do bench but there were no good spotters and benches were taken so I decided to do squats.
Was not really feeling trying to bust out any rep work super tired today and I have not done any single lately.

Super stoked to hit 365 so easily. Bar speed was good. I might have another 10-20 in the tank on a well fed fresh day. Last time I tried for this I folded over like a sheet of paper. I know 365 is not a lot of weight to a lot of guys here but I'm moving on the right direction.

Bad news.....elbow/shoulder AIDS is crept in with a vengeance......must be religious with the curls. May need to widen my squat grip which is a shame because my current grip allows me to stay really tight.

[Wilhelm]

365 is great, @DIR !
I've done 350 so far.

Take care of those elbows, and big congratulations on this PR. +++

[DIR]

@Wilhelm thanks man....been a long time coming.

405 I'm coming for you motherfucker

[DIR]

12/1/17

Bench
230x5
230x5
225x5
205x5
205x5

Dumbbell press
30x10
40x10
45x10

Curls
60x3x10

Did some volume benching today. Between 75-85% narrowed grip to pinkies on the rings. Makes my elbows and shoulders much happy. I did take Ibuprofen before lifting but that can't account for the total decrease in pain. I guess mostly I will do this narrow grip from now on. We shall see.

Once my elbows are feeling consistently better I'm going to push heavy top sets again. Until then
I'm going to do lower intensity volume work

Side note on the elbow AIDS.....I think it's the fucking low bar position that is the culprit. I'm going to go back to my "mid bar" squats and see if it helps.

[mgil]

Looks like training is going really well for you! Keep up the PR parade.

[DIR]

@mgil thanks man. I feel like I have some momentum going. Consistently not pussying out is the key.

[DIR]

12/3/17

Squats
320x5 (rep PR @320)
315x5
315x5

Deadlifts
350x3
350x3

Curls
50x3x12

Seated cable rows
100x3x10

Did a top set with backoffs on squats today. Only a 5lb offset so I'm not sure I really needed to do that but whatever. I probably will keep doing this while I'm progressing fives on squat still.

Deadlifts were really good due to improved setup and execution of the lift.

OCG wrote: ↑ An extra step of keeping your weight on your heels/letting your hips drop as you bring the shins forwards helps a lot with that I've found.

This bit of deadlift advice is fucking gold
Setting up like this also allows me to get my belt tight enough to actually be of use. Air,knees,back,pull.

Elbows only slightly irritated. Still did Lbbs but with wider grip. Of course that's at the expense of some upper back tightness but it's a compromise I have to make for now. Big improvement.

[peez]

Congrats - solid squat PR there!

[DIR]

@peez

Thanks man. That top set was the first one that has felt grindy so far. Might have been the day though.

[DIR]

12/9/17

Bench
235x5
235x5
230x5
225x5
215x5

Dumbbell press

35x10
40x10
45x10

Curls
60x3x10

Got some good bench volume in today. They felt stronger than last week. Was lazy this week and I will only be lifting twice. Elbows and shoulders felt great. Maybe in a week or two I will up intensity and try to hit a PR on bench. I need to make sure elbows and shoulders are good to go before I try to hit max weights.

Side note...I'm liking bench 5x5.

[DIR]

12/10/17

Squats

325x5 (Rep PR @325)
315x5
315x5

Deadlifts
355x3
355x3
315x5 sumo

Seated cable rows
110x3x10

Curls
60x3x10

Elbows and shoulders good to go. Not sure if it's consistently doing curls or narrowed bench grip. I think it's probably the curls.

[Wilhelm]

I see a lot of people praising hammer curls for elbow woes.

Nice squattin' PR there, @DIR

[DIR]

@Wilhelm

Thank you sir. These squat 5rms are starting to feel fatiguing and grindy. I'm having the problem of loosening up and letting the weight sink me into the hole to get depth though.

Yes I was doing hammer curls but I have some weird right forearm injury that they irritate so I just switched to ez bar curls.

[peez]

12/10/17
Squats
325x5 (Rep PR @325)
315x5
315x5

Oh shit now I gotta squat 330x5x3 this week. Thank you.

[DIR]

@peez

Oh shit....is this a race? I'm not doing sets across though....fuck that.

[peez]

@peez

Oh shit....is this a race?

Now it is - you're on! What am I getting myself into!

[DIR]

12/13/17

Incline treadmill 3 mph 20 min.....nice n sweaty

[DIR]

12/26/17

Bench
235x5
245x3
225x6-7? paused
205x5 paused

Back after a lay off due to being sick followed by apathy laziness and alcohol. Last bench session was on the 8th or 9th of December.

Elbows and shoulders feel good though. Maybe needed a bit of a break. Have not really lost any strength. Felt fresh today.