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Strength/Powerlifting Log

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Monday April 12, 2021

Day 1
3 rounds
-Glute bridge 10 reps
-Hamstring stretches
-Piriformis stretch
-Hip rotation
2 rounds
-Bodyweight squat 10 reps
-KB hip swings 50x10 reps
-KB Romanians 50x10 reps
-Shoulderok 5x10reps each direction
-Stretch quads
-Stretch Pecs/shoulders

Box jump (20 inch) 5x3 sets
Single leg calf raises 15x3sets

-Mid bar Squat (knee sleeves) 55x5, 165x5, 275x3, 315x3, 365x3, 405x3, 440x3, 470x3, 470x3
-Split squat with DB (rear foot elevated) BWx8, 25x8, 35x8
-Goblet squat 80x12, 80x12, 80x12
-Standing banded abs 15, 15, 15
-Ghd sit up 15, 15, 15

Feeling super stiff and sore out of bed as usual. Squats went well, the 470 was nice and smooth and could have got 5 reps. Slowly getting better.
 
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Tuesday April 13

Day 2
Warm up 2 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Pec stretch
-Shoulder stretch

-bench press (pinky on rings) 45x20, 155x10, 185x5, 225x5, 275x3, 315x3, 345x6x3sets (paused last rep each set)
-3 Board bench press 365x6
-Close grip bench press 305x8 (paused last rep)
-Seated Military press 155x8, 185x8, 205x8
-Light banded flies 20, 20, 20
-Side DB lateral 55x12, 55x12
-Front DB raises 40x12, 45x12
-Light tricep banded pushdowns 20, 20, 20, 20, 20

A good day o n bench today, heaviest I have gone since elbow surgery. Still some pain at the tip of the elbow when doing pushdowns but not when benching. Not sure how it will feel once I hit above 405 etc but time will tell. I am hoping to get back up to 445 lbs plus and eventually hit an all time PR in competition if they ever happen again, fuck covid and our weak ass government and doctors.
 
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Thursday April 15


Day 3
3 rounds
-Glute bridge 10 reps
-Hamstring stretches
-Piriformis stretch
-Hip rotation
2 rounds
-Bodyweight squat 10 reps
-KB hip swings 70x10 reps
-KB Romanians 70x10 reps
-Shoulderok 5x10reps each direction
-Stretch quads
-Stretch Pecs/shoulders

-deadlift (control eccentric) 135x5, 265x3, 375x3, 405x2, 455x1, 515x3, 515x5
-Trap bar deadlift (no belt) 365x8x2sets
-Superset: One leg back extension 15, 15
Ab wheel 10, 10

A good deadlift day. The 515 lbs for 5 reps is a rep PR at that weight so that’s good.
 
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Friday April 16

Day 4
Warm-up
Band pull aparts 19x2sets
Straight arm band pulldowns 19x2sets
Scapula pulls 5x2sets
Row 135x5, 185x5

-Pull up (strict chest above bar) BWx12x4sets
-Bent over barbell row 185x10, 205x10, 225x10, 245x10
-Giant set: Barbell curl 115x8, 115x8, 115x8
Ring push up 10, 10, 10
Hammer DB curl 55x10, 55x10, 55x10
Ring push up 10, 10, 10

A good day. Trying to make my
Pull ups strict and smooth. The giant set is a killer pump and something I am not use to but I like it.
 

Goldenrod

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Friday April 16

Day 4
Warm-up
Band pull aparts 19x2sets
Straight arm band pulldowns 19x2sets
Scapula pulls 5x2sets
Row 135x5, 185x5

-Pull up (strict chest above bar) BWx12x4sets
-Bent over barbell row 185x10, 205x10, 225x10, 245x10
-Giant set: Barbell curl 115x8, 115x8, 115x8
Ring push up 10, 10, 10
Hammer DB curl 55x10, 55x10, 55x10
Ring push up 10, 10, 10

A good day. Trying to make my
Pull ups strict and smooth. The giant set is a killer pump and something I am not use to but I like it.
How is the elbow? Pain going away? More stability? I'm asking because I'm curious and being selfish as I have a bone chip in my left elbow from throwing elbows. In close elbows and no idea how I hurt it but I have been referred to an ortho. It doesn't hurt when I'm not pushing on it but have to put elbow pads on to do planks and be careful I don't rest on it in my office/on the desk. Training is fine but I can't hit anything hard without a significant amount of pain.

Curious how your coming along as I am going to get the surgery.
 
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How is the elbow? Pain going away? More stability? I'm asking because I'm curious and being selfish as I have a bone chip in my left elbow from throwing elbows. In close elbows and no idea how I hurt it but I have been referred to an ortho. It doesn't hurt when I'm not pushing on it but have to put elbow pads on to do planks and be careful I don't rest on it in my office/on the desk. Training is fine but I can't hit anything hard without a significant amount of pain.

Curious how your coming along as I am going to get the surgery.

The pain is only when I do tricep pushdowns and it isn’t that bad. It is only at the tip of the elbow which is weird. The only way I can describe it is it feels like there is maybe a sharp piece of bone that rubs on some muscle or tendon when in that position but that is a guess. It is still slightly less stable then the right one but that is improving. This was my second time getting the left elbow done and the surgeon said it can only be done one more time in maybe 5-10 years. I am hoping the spurs come back slower this time so it lasts longer.
 

Goldenrod

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The pain is only when I do tricep pushdowns and it isn’t that bad. It is only at the tip of the elbow which is weird. The only way I can describe it is it feels like there is maybe a sharp piece of bone that rubs on some muscle or tendon when in that position but that is a guess. It is still slightly less stable then the right one but that is improving. This was my second time getting the left elbow done and the surgeon said it can only be done one more time in maybe 5-10 years. I am hoping the spurs come back slower this time so it lasts longer.
I started with a bone bruise but didn't feel it at the time but my doc who is sending me to the ortho thinks I have a bone chip floating around. The ortho will order a MRI and like you it really doesn't bother me day to day except when we are hitting the HB and hit with your elbows or I lean down on my work desk with my left elbow too long.
I'm following your log to watch your progress. I really don't care if I can't throw left elbows anymore but I do care that I can't do planks or lean against a desk without pain. I would rather get it operated on now before it gets worse.
I don't mean to derail your thread, I can just relate.
take care,
GR
 
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I started with a bone bruise but didn't feel it at the time but my doc who is sending me to the ortho thinks I have a bone chip floating around. The ortho will order a MRI and like you it really doesn't bother me day to day except when we are hitting the HB and hit with your elbows or I lean down on my work desk with my left elbow too long.
I'm following your log to watch your progress. I really don't care if I can't throw left elbows anymore but I do care that I can't do planks or lean against a desk without pain. I would rather get it operated on now before it gets worse.
I don't mean to derail your thread, I can just relate.
take care,
GR

No worries, you aren’t derailing it. Honestly all the aches, pains, and injuries suck but it is all part of this game as we age. I have been lifting hard since I was 12 years old so that is 34 years of wear and tear on my body. I’ll keep going as long as I can because it brings me a sense of well being and accomplishment. Keep on top of your elbow injury and if it is just a loose bone chip that would be an easy operation for them so explore the options after the mri and X-rays.
 
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Monday April 19

Day 1
3 rounds
-Glute bridge 10 reps
-Hamstring stretches
-Piriformis stretch
-Hip rotation
2 rounds
-Bodyweight squat 10 reps
-KB hip swings 50x10 reps
-KB Romanians 50x10 reps
-Shoulderok 5x10reps each direction
-Stretch quads
-Stretch Pecs/shoulders

Box jump (20 inch) 5x3 sets
Single leg calf raises 15x3sets

-Mid bar squat (knee sleeves) 55x5, 165x5, 275x3, 315x3, 365x3, 405x3, 440x3, 475x3, 495x3
-Split squat with DB (long stance) 25x8, 35x8, 45x8
-Goblet squat (close stance) 95x12x3sets
-Standing banded abs 15, 15
-Ghd sit up 15, 15

A good session today. The 495 lbs squat for 3 was good, slow but nice and smooth. Could have done 1 more for sure and maybe grind out 2 more. Things are moving, hoping worlds in Portugal in November happen.
 
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Tuesday April 20

Day 2
Warm up 2 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Push ups 5 reps
-Pec stretch
-Shoulder stretch

-bench press (pinky on rings) 45x20. 155x10, 185x5, 225x5, 275x3, 315x3, 355x6, 355x6, 355x5 missed 6th rep on 3rd set of 355, paused last rep each set
-3 Board bench press 375x4 missed 5th rep
-Close grip bench press 315x8
-Incline DB (3) 95x8
-banded flies 20x3sets
-Side DB lateral 55x12x2sets
-Front DB raises 45x12x2sets
-banded tricep pushdowns 20x5sets


Not a great day today, was super drained and worn out. Still did it but it was a tough one to get through.
 
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Thursday April 22

Day 3
Warm up
3 rounds
-Glute bridge 10 reps
-Hamstring stretches
-Piriformis stretch
-Hip rotation
2 rounds
-Bodyweight squat 10 reps
-KB hip swings 70x10 reps
-KB Romanians 70x10 reps
-Shoulderok 5x10reps each direction
-Stretch quads
-Stretch Pecs/shoulders

-deadlift (control eccentric) 155x5, 265x3, 375x3, 405x2, 485x1, 530x3, 555x3
-Trap bar deadlift (no belt) 385x8
-Superset: One leg back extension 15, 15
Ab wheel 12, 12

Deadlift is going well. 555 lbs for 3 reps is an all time rep PR at that weight so that is really good.
 
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Friday April 23

Day 4
Warm-up
Band pull aparts 19x2sets
Straight arm band pulldowns 19x2sets
Scapula pulls 5x2sets
Row 135x5, 185x5

-Pull up (strict chest above bar) BWx14x4sets
-Lat Pulldowns 145x10, 185x10, 195x10, 210x10, 220x10
-Giant set: Barbell curl 115x8, 125x8, 125x8
Ring push up 12, 12, 12
Hammer DB curl 55x10, 55x10, 55x10
Ring push up 12, 12, 12

Good day today. Bought a lat pulldown/low row cable station and it works well.
 
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Monday April 26

Day 1
Warm up
3 rounds
-Glute bridge 10 reps
-stretch hams/Piriformis
-Hip rotation 20 reps
2 rounds
-Bodyweight squat 10 reps
-Bench jumps 10 reps
-Single leg calf raise 15 reps
-Stretch pec, quads, shoulders

-DB squats 52.5x20, 52.5x20, 52.5x20
-DB jump squats 52.5x3x8sets
-Split DB squat (long stance, push knee over toes) 25x8, 35x8, 45x8
-Goblet squat 52.5x20x3sets
-Superset: Ab wheel 12, 12, 12
-Lying leg raise 12, 12, 12


Have a bit of an access issue at my house for my real gym this week so I had to make do with some DBs I had where I am staying. This week will be light and next week I’ll be back in my house. It is separation shit and she is pulling some stupid shit, nothing she can legally do but I am giving her a week of not having to see me to allow her to cool down from me leaving, she doesn’t want me to and is pissed. It happened for one week back in January as well.
 
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Tuesday April 27

Day 2
Warm up 3 rounds
-Rotator cuff external rotation 19 reps
-Rotator cuff internal rotation 19 reps
-Band pull aparts 19 reps
-Push ups 5 reps

-Plyo push ups (short rest) 3x12sets
-Superset: Flys 40x15, 45x15, 45x15
Close DB bench press 52.5x20, 52.5x20, 52.5x20
-Superset: Side DB laterals 40x10, 45x10, 45x10
Front DB raises 40x10, 45x10, 45x10
-Seated Shoulder DB press 52.5x16, 52.5x16, 52.5x20
-DB Tate press 35x15, 45x15, 50x12, 50x12, 50x12



AD04923F-0256-4AC1-B3B1-D1701119E7BF.jpeg
 
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Thursday April 29

Day 3
Warm up
3 rounds
-Glute bridge 10 reps
-stretch hams/Piriformis
-Hip rotation 20 reps
2 rounds
-Bodyweight squat 10 reps
-Bench jumps 10 reps
-Single leg calf raise 15 reps
-Stretch pec, quads, shoulders

-DB jump squats 55x3x10sets
-DB Romanian 55x20, 66x20, 71x20
-DB bent over row 44x20, 66x20, 66x20
-DB curl 33x20, 33x20, 33x20, 33x20
-Lying leg raise 14, 14, 14

A nice change of pace session. Lots of volume and speed work.
 
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Friday April 30

Day 4
Warm up 2 rounds
-Rotator cuff external rotation 19 reps
-Rotator cuff external rotation 19 reps
-Band pull apart 19 reps
-Push ups 5 reps

-Standing DB press 55x10, 66x10, 71.5x10, 71.5x10
-Superset: Rear delt raises 38.5x12, 44x12, 49.5x12
Side DB laterals 38.5x10, 44x12, 49.5x10
-Giant set: Plyo push up 10, 10, 10
2 DB overhead tricep extensions 33x10, 33x10, 33x10
Plyo push up 10, 10, 10

Another light/volume/speed work session today. Felt good, this week has been a nice change and my body is feeling like it is rested and less achy so that’s good.
 
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Monday May 3


Day 1
Warm up
3 rounds
-Glute bridge 10 reps
-stretch hams/Piriformis
-Hip rotation 20 reps
2 rounds
-Bodyweight squat 10 reps
-70 lbs KB swings 10 reps
-Bench jumps 5 reps
-Single leg calf raise 15 reps
-Stretch pec, quads, shoulders

-Low bar squat (knee sleeves) 55x5, 165x5, 275x3, 325x3, 365x3, 405x3, 440x5, 465x5
-Pause squat 385x5x2sets
-Long stance DB Split squat 40x8, 45x8, 50x8
-Standing banded abs 15, 15
-Ghd sit up 15, 15

A good squat day today, they felt strong. The 465 lbs for 5 felt pretty easy and could have got 7 or 8 reps so that is good.
 
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Tuesday May 4

Day 2
Warm up 2 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Push ups 5 reps
-Pec stretch
-Shoulder stretch

-bench press (pinky on rings) 45x20, 155x10, 185x5, 225x5, 275x3, 315x3, 345x6, 355x6, 365x5 missed 6th rep at very top
-Close grip bench press 315x8x2sets paused last rep each set
-Incline DB press (3) 105x8, 115x8, 115x8
-Light banded flies 20, 20, 20
-Side DB lateral 50x12, 55x12
-Front DB raises 45x12, 55x12
-Light banded tricep pushdowns 20, 20, 20, 20, 20

A good day today. I paused the 6th rep at 365 and shouldn’t have, missed it one inch from lockout. But things are moving along and elbow is getting more stable every week.
 
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