Quad's Log and Discussions

Thanks Quad. I'm going to have to sort out a homespun reverse-hyper. That should help.

Low back was much better when squatting last night after missing deads on Wednesday. I have a tendency to be a little round-backed when deadlifting heavy stuff which I don't think is particularly a bad thing, but it does place more strain on the old erectors. For some reason they seem to take longer to recover than my quads, glutes and hams.

Warming up thoroughly and starting light has helped my left shoulder to recover while I've been benching regularly. It actually feels pretty good these days so I may yet have a shot at a 200lb press and a 300lb bench (I'm on track for that at least).

Enjoy your break.
 
Back from the House of Noise ready to recuperate.

Incline Bench:
45, 135 explodes
185x5, 9

ME Bench:
135 Explodes
185x5
205x2
225x2
245x2
275x2
295x2
315x2 called "spotter" over
325x1 spotter claims he didn't pull on it. Okay.
335x1 (PR) spotter swears he didn't pull on it. I recommend he keeps hands off bar.
340x1 spotter has hands still on bar - questionable lift.
345x1 asshat admits to pulling - "thought" I was in trouble - bar never slowed. So now I doubt ALL the lifts with this moron, have no confidence built for the next week. I'm pissed. This would have been a great day. Dip**** was only guy under 65 there.

Cambered Bar Curls:
75x10
105x10
125x10
145x5
125x15
 
Deads:
135, 225 WU
275x3
315x3
365x3
405x3
425x3
445x2
465xFail - not bad tho.
405x5

SLDL's:
225x5
315x5
365x5
315x8

Power Shrugs:
315x10
325x10
365x10, 8

Not too bad a day after our little motorsickle vacation.
 
Yeah, you're all healed up and feeling strong after your trip. But just wait until that little lot catches up with you! Hope you sleep like a baby.

Dem be some crazy curls Quad!

Think I'm gonna get me that 400 squat real soon. :)
 
Wow, LOL, you must be doing something right, even if we have no idea what it is! How did you come up with those numbers? I would have thought your maxes were dropping off with all that weird stuff.
 
Well, aside from all the weird stuff, I have been doing a PL peaking program. I've had to back off on deads because I just wasn't recovering well enough and the old war wound was complaining. But bench and squats are going well although my bench is not up to yours yet!
 
Hmmm...you mean it's back ON for you and I? What program you using there? I didn't think PL training worked along with BB'ing, or at least that's what Ricky Crain told me.
Well, today was DE bench day, so I took it sort of easy, but still did some AMRAP sets here and there.
DE BENCH:
135x5,10 explodes
185x10 "
225x8,7
205x9

DECLINE BB:
135x8 NG
135X8 MG, no pause
155X8 WG
155X5 NG, no pause
185x10WG
185X4 NG, no pause
185X5 WG
185X6 NG, no pause

HAMMER PRESS:
140X10
180X8
210X4+
180X8

CONVERGED DECLINE HAMMER PRESS:
140X10
185X10
270X8
320X5+
320X6

CRUNCH MACHINE:
90X20
110X15
130X10
 
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quadancer said:
Hmmm...you mean it's back ON for you and I? What program you using there? I didn't think PL training worked along with BB'ing, or at least that's what Ricky Crain told me.
Well, today was DE bench day, so I took it sort of easy, but still did some AMRAP sets here and there.
Click to expand...

Re PL training: I'm no BB'er so maybe that's why it's working for me? :} I'm doing something based on a typical Russian peaking program. It's all about %ages (all 80% 1RM and over) and particular sets and reps with a volume phase for 5 weeks followed by a four week peaking phase. Should lead to 5% gain in each lift, but I sailed past that after the volume phase because I'm really playing catchup to my pre-hernia and per-cut self. It's a pretty typical template which is why I decided to do it. I knew it wouldn't be ideal (for me) but unless you go through with it you don't really know how to change things up. Know what I mean? I'm really starting to get a handle on use of RPE to gauge when I've done enough.

Back on for me and you? Well, I'm still not able to really push my deads -- lots of soreness in the area of my hernia after a session so I'm going to take it slow 'n' s'deady'. AFA squats are concerned, yeah, I think I can give you a run for your miney there. Bench? Well, you know the answer to that, but I'm chasin'.

CONVERGED DECLINE HAMMER PRESS:
140X10
185X10
270X8
320X5+
320X6
Click to expand...

Ha, ha! Your log's getting worse than mine for weird stuff!
 
Heheh, I really didn't know what to call that thing...hands at lower ribs, pronated grips, push forward, in, and down a bit.
DOMS today; chest really sore.
 
Work is killin' me, so I skipped back this time:
Squats:
45,135 Jump squats
185x6 sitbacks
225x3
275x3
315x3
365x3 wrapped
385x3 whoohah!
405x1 and failed 2nd rep. Try later without wraps.

SLDL's:
225x WU
315x7
315x5 on box
315x5 on box, no belt
 
Great 405. I just got 419 so you're playing catchup now! Not for long though, I spec. :)
 
That was wrapped, so I don't have it until I catch it raw - and I'm feeling like hot poop lately. It was suggested that I'm overtrained, but I think it's a fine line balance
between training and work - work is killing me like never before! I think I need TRT and am trying to get it to see if that does the trick.
 
Major NEWS! I took some extra days off, skipped work last friday and went riding...felt much better and got in the deadlift day.
ALSO...got my test results, and my testosterone is off the charts! Off the BOTTOM of the chart: 32ng/dl free test, total test 232.
That's not good- bought my first shot (100mg) today, will get one a week until things improve.
RAW DEADLIFT:
WU, misc
225x5
275x5
315x5
365x5 added straps
405x5
455x1

SLDL's:
225x8
275x8
315x8
365x5,5

SHRUGZ:
315x miscellaneous ranges
 
No work going, so feeling okay. Change of program after coaching from PL coach at Gold's.
(I bought him lunch)
DB PRESS:
50's WU
65X8
80X8
100X8
110X5
120X3
90X12

WIDE DB DIPS:
50X8
80X8
100X8
120X6

CABLE FRONT LATERALS:
(crossover stack)
57X10
65X10
72X10
87X6

FACEPULLS.
MACHINE CRUNCHES
 
With pecs sore as death from the change, I attempt a heavy squat day.
SKWOTZ:
135 Jumpsquats
225x3
275x3
315x3
365x3
385x4, 5
275x12

BOX SLDL's:
225 WU
225x5
275x5
315x5, 5, 6

Done. Save some for Mon.
 
BENCH:
wu
185X3
225X3
245X3
275X3
295X1 WUT??? Lots of pains today.

INCLINE BB;
135X5
185X5
225X2
205X6

PULLDOWNS;
160X10
200X10
240X6
240X6 supinated grip

CHINS;
BWX18
PULLUPS:
BWX16

Day before yesterday -
DEADLIFT:
WU
275X5
315X5
365X3
405X3
445X1
480X1 PR

LEG SLED:
4 plates x5
6x5
8x5
9x4
9+25'sx2
7x10
 
DB FLAT BENCH:
60 wu
70X8
90X8
110X6
120X3
90X12 -Pretty much same as last week, no improvement

DB Weighted WIDE DIPS:
60X8
80X8
100X9
120X6

Front Cable LATERALS:
57X10
65X10
72X10
80X10 -save a little back for:

CROSSOVER Pronated Grip Flyes:
30x10
35x9,5 (straps cutting hand)
42x8 supinated grip

AB MACHINE CRUNCHES:
90X10
110X10
130X10
150X12 AMRAP SET
 
WOOT! Pretty good day here.

SQUATS:
45, 135 jump squats
225x8 WU
275X6
315X5
365X4 Sting in lower ab 3" right of bellybutton. Belt was a bit high
385x2 ...just barely. Stinging still
335X8

SLDL's
225xWU
275X5
315X5
335X5
365X5
385X5

POWER SHRUGZ:
315X10
365X8
385X8,8
 
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Won my court case this morning; went in to train with a snarl.
BENCH:
45, 135 wu
225x5
245x5
275x4 oof.
295x1
225x10,7

INCLINE BB:
135x5
155x5
175x5
205x2 not so great. I'm stopping at slow rep tho.

PULLDOWNS:
140, 160 wu
200x10
240x10
260x8

CABLE ROWS:
wu
240x8
260x10
275x6
293x6 PR -used all the helper plates they had; one was broke, hence the odd number.
 
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