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  1. #1
    Registered User jademonkey's Avatar
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    Aaron's random stuff

    Keep meaning to post here and keep starting with too much info and deleting it.

    My log is on paper, but I don't have much extra other than "felt good" or "sick today".

    To start I'll write out my current "goal" routine - the routine I'd be doing if I got perfect rest, never got sick, never took days off, and had all the time in the world. In reality, there are extra rest days, sometimes combined workouts, skipped accessories, etc. Recently switched to 8-12 reps on most of my main lifts. Criticism welcome. I'm still pretty new to lifting, this all just kinda morphed into it's current form due to tweaks here and there over the past year.

    -----------------------------

    Day 1 (switched from "leg day" to "extra deadlifting" cuz I'm chasing 500):
    Rack pulls - recently switched from squats and still figuring out what rep scheme I need
    Incline dumbbell press - added these a few months ago to get additional chest work in
    Pin squats - light weight for speed/form. Trying to get that motor unit recruitment thing happening better.
    Accessories - hip thrusts, superset nordic curls w/ barbell hack squats, calves if time.

    Day2 (back day):
    Pull ups - wide grip, slow eccentrics, bodyweight. Working towards 10x10 still a long way off
    Rows - Dumbbell rows to let low back rest after day 1
    Various accessories - rear delts, bicep curls, cable straight arm pull down or cable cross pulls.

    Day3 (push day, plus a bit of legs):
    Bench press - working towards 10x10, at which point I'll start increasing weight
    Split squats - recently added to get more unilateral leg work
    Arnold press - slow and controlled high reps
    Superset decline pullovers w/ lateral raises
    Maybe some tricep burn thrown in, but pullovers hit them pretty good after all that pressing

    Day 4:
    Rest

    Day 5 (leg day, plus a bit of back):
    Low bar squats - working up to 10x10
    Barbell rows - currently trying out Woolam's variation
    Romanian deadlift - single leg if lower back is too tired for heavy weight
    Accessories - superset nordic curls w/ barbell hack squats, calves if time.

    Day 6 (push day):
    Overhead press - working up to 10x10
    Dumbbell bench press - slow high reps
    Superset cable flys w/ lateral raises
    Triceps & abs if I have time

    Day 7 (deadlift day):
    Pull sumo - transitioning to work on more reps.
    Pendlay rows - usually my legs give out first on sumo, so I have some back energy leftover
    Cable pull downs - too tired for pull ups usually
    Superset rear delts w/ biceps

    Day 8:
    Rest

    Prehab includes back extensions, hip abduction, lower traps, shoulder external rotation, wrist curls for tendons. As needed, at the end of the day's workout.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  2. #2
    Registered User jademonkey's Avatar
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    Haven't been getting full workouts in. Was sick for a while, I've got extra work this month, and I'm still sleeping 10-12 hours a night. Today was pull day. Pull ups, dumbbell rows, left. 45 minutes.

    Deadlift 3 days ago. Been getting terrible quad DOMS for many days after pulling sumo. I thought I wasn't gonna get it this time because my legs didn't die during the workout, but still got it. Sumo triples 3 days ago, rack pulls yesterday (skipped squats cuz legs hurt) - today I jogged 100 yards to catch a bus and now my quads are in insane pain. I probably need to just pull lighter.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  3. #3
    Registered User jademonkey's Avatar
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    Only had 45 minutes today. Started with 10 sets of bench press and felt pretty crappy after that. Not sure if it's cuz of all the bench press, still recovering a bit from my cold, tired from all the work, or what. Also I reduced weight and reduced rest time to 2 minutes, so that could be part of it.

    Got in a few medium sets of split squats without destroying my quads. Finally they seem almost recovered from deadlift. After tomorrow's rest day they should be good to go for high volume squatting on Saturday.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  4. #4
    Registered User jademonkey's Avatar
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    Getting better at volume as I work towards 10x10.

    Yesterday I successfully did 10x10 squats at 59%, slow eccentric, 2' rest. Had insane quad pump. Also did some light RDL (~200) - still trying to figure out how to feel my hamstrings doing anything. I managed to not feel my lower back getting ridiculously tired for once, despite it already being tired from squats.

    Today had a pretty generic push day. Succeeded again in 10x10 - this time on shoulder press. 2.5 lbs over last week, and plan to add 2.5 lbs again next week. Quads a bit sore from yesterday. Wondering how that will affect sumo deadlift tomorrow. I could pull conventional, but may stick with sumo and try and get my quads accustomed to extra work.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  5. #5
    Registered User jademonkey's Avatar
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    Originally Posted by jademonkey View Post
    Quads a bit sore from yesterday. Wondering how that will affect sumo deadlift tomorrow. I could pull conventional, but may stick with sumo and try and get my quads accustomed to extra work.
    Quads burned during warm up. Ended up (a) pulling a tad lighter than last week (last week I failed a rep and got crazy DOMS), and (b) alternating conventional with sumo triples. I liked the alternating - lower back got a little break during sumo and quads got a little rest during conventional.

    Hands got torn up, pretty painful. May get straps for when I'm not doing singles and doubles.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  6. #6
    Registered User jademonkey's Avatar
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    jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000)
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    Seems like that deadlift volume was perfect. Usually take one day off and then go into rack pulls. But I had a bike ride on rest day and I'm really out of shape for cycling so I took an extra rest day. Oh and yay, I didn't get ridonkulous debilitating quad DOMS.

    Today I started with rack pulls. Added some weight/reps and felt really good. Still a lot less than deadlifting off the floor though.
    Incline press steadily increasing 1 rep on one set per 8 days. Not bad - getting a whole extra rep every month ~= adding 5 lbs to my max.
    Pin squats for speed is tough - I always feel sluggish even with light weight 155-165 lbs. I feel these are really good for form though.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  7. #7
    Registered User jademonkey's Avatar
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    jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000)
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    Got a bout of food poisining and was in bed all of Saturday. Ate a total of 200 calories that day.
    Sunday was better and I managed to eat almost maintenance.
    Got decent sleep and did chest workout today:

    - Bench was ok, stuck with 185 for all 10 sets. 8th set was 10 lbs better than last time despite the illness.
    - Couple sets of split squats just to feel the legs working. Only loaded 155 so wasn't too hard.
    - Arnold press was great, got 2 extra reps (9-9-11) so I'm gonna bump up to 3x10 next week.
    - Skipped accessories - don't wanna push it too hard after being ill.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  8. #8
    Registered User jademonkey's Avatar
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    jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000)
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    Have a few days off camping, so I got in a rack pull + back workout today.
    Added a few pounds to the rack pulls. Damn, these are hard on the lower back. Still have never felt my hamstrings working in a hip hinge. They do get tight as I take the slack out, but really feel like they could lift 100s more pounds if my lower back would let them.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  9. #9
    Registered User jademonkey's Avatar
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    jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000)
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    3 days off bike camping. Haven't done much cycling lately and am WAY out of shape. Legs were pretty sore from the ride home yesterday so was unsure about 10x10 squats today. Just went for what I had planned - add 10 lbs and go for 10x10 @195 - and it went well. Ok, it killed my lower back and I got exhausted af, but I completed it.

    I'm thinking of adding 10 lbs every time I do this and just work my way back up to low rep training that way over the next couple months.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  10. #10
    Registered User jademonkey's Avatar
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    jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000)
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    10x10 OHP today. Increased the weight 2.5 lbs. Had to speed up the reps on the last couple sets. Final set had to rest 30" before those last 2 reps. Not gonna work up to low reps in time only increasing 2.5, so I'm gonna increase by 5 lbs for a few weeks then maybe 10 lbs. Wanna get back to low rep working sets ~145 in a couple months.

    Flat bench dumbbell press was WEIRD today. Felt wobbly. On one set I went halfway up and just collapsed back down on like the 4th rep, then finished the next 4 reps. On another set I missed my knee-up and ended up pressing from my chest on the first rep. I added an extra set to make up for less reps. Sure my triceps were fried from 100 reps of OHP, but so also were they fried last week and the week before.

    Lateral raises and chest flies were also weak. One possible explanation is not enough fuel. I'm supposed to be bulking but I missed a whole day of eating last week due to illness. Came in under the following day. And probably didn't eat enough while bike camping. Yesterday I weight in at 173.8 - 4 lbs under what I should be at. I fueled up properly and came in 176.5 today but perhaps I just need a few more days of surplus to feel right again.

    Got in a halfway decent stretch for once.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  11. #11
    Registered User jademonkey's Avatar
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    Deadlift day, my favorite day. Still no straps. Hands are still getting sore but they felt a little better than last time. Alternated conventional with sumo again, still keeping it under 400, adding reps. Got some good leg drive feels on conventional, which is different, and probably a good sign. Quads felt fine, sumo felt a tad light. Debating switching back to sumo only next week. Will see how I feel.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  12. #12
    Registered User jademonkey's Avatar
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    Rack pulls. Felt good, added weight, still less than floor pulls.
    Incline dumbbell press added a rep felt good.
    Pin squat for speed felt sluggish, anxious due to running out of time. Only did 2 sets but not too worried about it.

    One of these days I'll have time to add back in hip thrusts and maybe hack squats.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  13. #13
    Registered User jademonkey's Avatar
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    Back day. Pull ups - 9 sets.
    Dumbbell rows, worked in with a dude who was benching the 100s.
    Bunch of accessories.
    Good workout.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  14. #14
    Registered User jademonkey's Avatar
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    Bench press a couple days ago went fine, still progressing on reps on the 10 sets.

    Today I couldn't get to the gym til after work around 7:30. Had a bit of sore throat and sniffles, but have also had some allergies today so went for my planned workout. bumped up 10x10 squats by 10 lbs to 205. It was pure cardio torture. Quads and lower back burning by the end.

    Finished up with rows, RDL, and tried cable pull through for the first time after seeing a girl doing it a couple days ago and got reminded I've been wanting to try it. Glutes felt a bit weird during the RDL and pull throughs. Felt a bit tender at full stretch. I guess it's probably normal after all those squats.

    Gonna try and get some extra sleep tonight.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  15. #15
    Registered User jademonkey's Avatar
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    Originally Posted by jademonkey View Post
    10x10 OHP today. Increased the weight 2.5 lbs. Had to speed up the reps on the last couple sets. Final set had to rest 30" before those last 2 reps. Not gonna work up to low reps in time only increasing 2.5, so I'm gonna increase by 5 lbs for a few weeks then maybe 10 lbs. Wanna get back to low rep working sets ~145 in a couple months.

    Flat bench dumbbell press was WEIRD today. Felt wobbly. On one set I went halfway up and just collapsed back down on like the 4th rep, then finished the next 4 reps. On another set I missed my knee-up and ended up pressing from my chest on the first rep. I added an extra set to make up for less reps. Sure my triceps were fried from 100 reps of OHP, but so also were they fried last week and the week before.

    Lateral raises and chest flies were also weak. One possible explanation is not enough fuel. I'm supposed to be bulking but I missed a whole day of eating last week due to illness. Came in under the following day. And probably didn't eat enough while bike camping. Yesterday I weight in at 173.8 - 4 lbs under what I should be at. I fueled up properly and came in 176.5 today but perhaps I just need a few more days of surplus to feel right again.

    Got in a halfway decent stretch for once.
    This workout came around again today.
    Added 5 lbs to OHP, had to add some rest and speed up the reps on the last 4 sets.

    Dumbbell bench felt weak and bad last time, so this time I added reps and got all 3 sets of 10 with the 75s slow and controlled. Happy with that, will bump up to the 80s next time.

    Skipped flys and lateral raises today - was late for work and still feeling a bit sick so adding sleep and minimizing accessories is a good thing.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  16. #16
    Registered User jademonkey's Avatar
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    Deadlift day!

    After 15 months of going to the gym, I think I've finally felt my hamstrings during hip hinge. The other day when I said glutes were feeling weird doing RDL after 10x10 squats I think that was maybe hamstrings up where they connect to the hips.

    My gym got a new reverse hyper station so today after deadlifts (a few sets of 385, 415x1, and 315x3 pause) I worked in a bunch of reverse hypers (learning how) supersetting with the remainder of my workout. Determined to hit the hamstrings without lower back giving out first, I added bands to add resistance at the start of the movement. I did not feel it during the concentric, but every eccentric rep burned just below the glutes. Gonna call that a success. Until tomorrow, when I can't walk lol.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  17. #17
    Registered User jademonkey's Avatar
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    Felt fine after all those reverse hyperextensions. A tad sore at night maybe.

    Rack pull day: Added weight, feel I'm at the limit of what my lower back can handle. I guess that's a good place to work.

    Back day: Added a few reps on pull ups, still working towards 10 sets of 8. Dumbell rows slowly adding 120 back in.

    Bench press day: Felt a bit tired after a late night (4 am) drinking beer (onlt PBR so not much alcohol) and burning christmas trees, so I skipped accessories, but main workout went fine. Sped up reps a tad and almost got 10 sets of 8 (185). Thinking of doing normal speed or adding 30" rest next week and going for 9 or 10. Lower back was sore (maybe from rack pulls?) Hoping it feels better by tomorrow (squat day).
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  18. #18
    Registered User jademonkey's Avatar
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    Lower back still a bit sore. Added 20 lbs to squats (225), took out the slow eccentric, and added 30" more rest. Completed 10x10, but took a 7 minute rest halfway through, and a 4 minute rest before the last set. After that 7 minute rest I think I got through the whole set with only one breath between each rep. Will add 10 lbs and reduce by 1 rep and 1 set as needed, maybe adding rest time, each week. Hope to get up to sets of 295x4 and get 365 for a single. But I may need a deload before then.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  19. #19
    Registered User jademonkey's Avatar
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    Added 10 lbs to OHP and sped up the reps and did 10x10.
    Added 5 lbs each to dumbbell bench press.

    Felt slight tendon soreness in left forearm coming back. Might be time for a deload but I DON'T WANNA!
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  20. #20
    Registered User jademonkey's Avatar
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    Since I have to deload, may as well go out with some heavy load.
    Beat deadlift PR (kind of) with a 480 sumo pull. Would have been red lighted cuz I locked out knees early and backed down an inch to finish properly. But got a good lockout and was told it looked good by dude at the gym so I'll count it as a gym PR.

    Backed down for 4 quick 405 singles, a 365 conventional triple, and a 315 triple with pause off the floor on the way up and down.
    Last edited by jademonkey; 01-16-2020 at 11:02 PM.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  21. #21
    Registered User jademonkey's Avatar
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    Been only sleeping 8 hours a night the past several days. Last night set my alarm for 9 hours to get up at 8:30. Slept through my alarm and woke up at 11:30. Guess I needed rest.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  22. #22
    Registered User jademonkey's Avatar
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    Deload on the 18th and 19th by doing a lot less volume. Off yesterday for an easy 10 mile hike. Today was deload bench press day which usually includes a squat variation, and my legs were pretty fresh so went for a PR squat first. Walk out felt a bit wobbly (been months since I walked out more than 225) but the lifts felt nice and smooth. 325 was good, 335 was tough. Should get easier as I transition into strength work. Finished with a few sets of bench press at 195.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  23. #23
    Registered User jademonkey's Avatar
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    Was gonna go for a heavy single deadlift but something was off. Did a few heavy single squats yesterday wear me out? Too soon (6 days) after my PR pull? Anyway, worked up to 445 sumo and that felt too heavy so backed down and did 405x5 sumo, and 335x3 conventional with pauses below the knee, and 245x10 conventional. Another idea is maybe it was a bit harder cuz the weight was a few inches closer to the center? Not sure if that would make a big difference. I calculate it would only reduce bar bend by about 10%. Still felt good with 405x5. Getting better at doing more than doubles lol.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  24. #24
    Toronto Millz12323's Avatar
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    Didn't know you had a log.. Looking forward to following along m8
    Recent best lifts
    Bench - 225x13, 235x9, 250x5, 280x1
    Squat - 295x10, 340x5, 375x1
    Deadlift - 430x12, 450x9, 485x5, 515x1
    OHP - 150x11, 170x6, 185x2, 190x1
    3 mile run: 21:59 @ 170 bw.
    BW - 195 Getting fat mode
    531 Log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177172201&page=6
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  25. #25
    Registered User jademonkey's Avatar
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    Originally Posted by Millz12323 View Post
    Didn't know you had a log.. Looking forward to following along m8
    Not so much a log as a summary + thoughts. To write down the stuff I that isn't in my log.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  26. #26
    Registered User jademonkey's Avatar
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    Chose to start the next phase with rack pull day, which typically includes dumbbell incline press.

    All the squat volume I've been doing yielded a 20 lb PR without building up to it, so figured I'd skip the incline press and give bench press a go. Hit 275 fine, but got stuck halfway up with 295. Finished off with 225x8. Looks like I have build up to a bench PR - haven't done anything over 185 in months.

    Rack pulls felt amazing despite using a thicker than usual bar. Lower back was nice and fresh so that helped I'm sure.

    My left forearm is acting up again though. The pain went away completely for 1 or 2 months while I kept my reps SLOW but seems to be coming back as I speed up the reps to move into more strength work. Also that low bar squat PR aggravated it. Considering not as much balls to the wall, heavy AF, take all my sets close to failure approach.
    Perhaps:
    - Stay away from failure more often by working with a weight that allows at least one extra rep on the last set.
    - Always do a SLOW higher rep version of an exercise for every hard and heavy version. Instead of bench and press heavy 2 days out of 8, bench heavy and press light one day, press heavy bench light the other.
    - Stay away from form breakdown on pulling exercises (pull ups and rows). My left wrist tends to curl on later reps. Don't know why but it may relate to the tendon pain.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  27. #27
    Registered User jademonkey's Avatar
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    Careful back day, but hurt forearm on one of my cable exercises. Might have to take that one out.

    Chest day arm hurt pretty bad on bench press, stopped at 5 sets. But that saved some energy and I got extra reps and sets on arnold press. Felt really tired and sluggish during split squats. Tried dumbbell carries for time for the first time. Was weak.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  28. #28
    Registered User jademonkey's Avatar
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    Squat day, added 10 lbs but did only 6 sets of 10 instead of 10 sets. Mainly just didn't have much time, but also want to save some energy for going heavier and keep my forearm pain in check. Finished with some RDL and dumbbell carries.

    Today was press day, dropped a set and rep but added 10 lbs. 9x9 @115.
    Dumbbell bench press, cable low to high flys, lateral raises. Pretty average workout. Slight forearm pain but not bad.

    The last year or so I've been sleeping more. Like if I only sleep 8 hours for a few nights I just blow through my alarm and sleep 11 to make up. Not sure if it's all the exercise or just poor sleep (toss and turn in the middle of the night for a while most nights). I didn't sleep in like this while bike racing, so that might rule out "intense exercise" as the cause.
    Last edited by jademonkey; 01-29-2020 at 11:37 PM.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  29. #29
    Registered User jademonkey's Avatar
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    Pull day yesterday! All sumo. I changed my back off pause pulls to sumo also because I'm having trouble with locking the knees too early still and think more sumo work at lighter weights may help.
    (455x1)x2 / Tried to add 10 lbs to last week's 5 rep set but missed the final rep (415x4). 345x3 pause, and 255x10.
    Did some rows, pull downs, rear delts, and biceps.

    Today is rest day except going to attempt bouldering with a friend for her birthday. Pros: I'm strong, and have good body awareness. Cons: I'm heavy, inflexible, weak grip endurance, and no technique.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  30. #30
    Registered User jademonkey's Avatar
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    Bouldering turned out to be 90% finger strength and 10% technique. Got a V3 first try so practiced V4 most of the night with V2 thrown in here and there for fun. Fingers were shot so I did a V2 with big holds without legs for fun as my last climb of the day.

    Today was rack pulls, and fingers were too tired. Did half volume, then tried some lighter sumo for technique but legs were still a bit too sore for much volume there.

    Incline dumbbell press as usual.

    Did landmine belt squats instead of pin speed squats. Got a nice quad pump.

    Finished by supersetting the 2 new machines in the gym: sissy squat and reverse hypers.
    Current.........................POVERTY.................181 lbs
    Pre-COVID................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

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