Tangodown's 2015 Log

Discussion in 'Training Logs' started by TangoDown, Feb 5, 2015.

  1. TangoDown

    TangoDown Member

    Old log

    Personal best before April 2014 -------> Personal best in April 2014 ---> Personal Best Today


    Bench:
    180lb x 5 @ 180lb -------> 175lb x 5 @ 150lb --------> 210lb x 4, 235lb x 1/240lb x 1??? (spotter put hands on bar) @ ~177lb

    Sumo Deadlift:

    315lb x 4 @ 180lb -------> 275lb x 5 @ 150lb -------> 450lb x 1 @ ~177lb

    (Pretty-much ATG) Squat:
    240lb x 4 @ 180lb -------> 230lb x 5 @ 150lb -------> (just started squatting again a couple of months ago after leg pressing for a while) 265lb x 6 @ ~177lb [e1RM is about 315lb]

    Weighted Pullups:
    50lb x 4 @ 180lb -------> 65lb x 5 @ 150lb -------> 65lb x 5 @ 171lb...then AC-joint injury so haven't done these in a bit. Tested pullups today and no pain so will be incorporating these back.
    ________________________________________________________________________

    Goals:

    Cut from approx 177lb to 155-160lb over a 3-4 month period, so this would probably end in May or June.

    I want a 270lb bench, 500lb sumo deadlift, and 375-385lb squat by Feb 2016.

    _________________________________________________________________________

    Any suggestions for how I should cut and how I should modify my programming during the cut., feel free. I've also been thinking of incorporating incline bench in with flat bench since I've had so much trouble with the latter.
     
    Last edited: Feb 6, 2015
  2. TangoDown

    TangoDown Member

    So I guess for now I'm going to keep things the way they are during the cut. If strength starts to decrease, I'll try to cluster or turn doubles of say deadlift back into singles. I don't expect to make much strength progress in the next 3-4 months so I'll simply keep loads at where they're supposed to be % wise and see how things feel session to session.

    Some of these planned movements I have to recode for (leg press, incline bench, weighted pullups)

    Let me know what you think:

    A/B Pullups/Plate-Loaded Row Machine ("back movement")
    A/B Bench/Incline Bench ("endurance press movement")

    Tues:
    Sumo Deadlift: 4 triples @ 85%, regress back to singles if need be as cut goes on
    Bench: Cluster % 1RM a bit higher than 90% (say 220lb) for singles and doubles up to 8-12 reps followed by 2x8RM endurance press movement
    Low-Bar Squat: Cluster 10-15 reps @ 85%
    back movement: 10-15 reps @ 5RM

    Fri:
    Sumo Deadlift: 5 doubles @ 90%, regress back to doubles if need be as cut goes on
    Bench: Cluster % 1RM a bit higher than 90% (say 220lb) for singles and doubles up to 8-12 reps followed by 2x8RM endurance press movement
    Close Stance Leg Press: 4 triples @ 85%
    back movement: 10-15 reps @ 5RM

    Sun:
    Low Bar Squat: Cluster 10-15 reps @ ~5RM
    Bench: Triples @ 85%, 9-12 reps followed by 2x8RM endurance press movement
    back movement: 10-15 reps @ 5RM
     
  3. TangoDown

    TangoDown Member

    Let the cut begin...

    5'8", 177lb

    Bench (~92% 1RM, 3 minutes rest b/w):
    135lb x 3, 175 x 3, 190lb x 2, 205lb x 1
    220lb x 1, x 1, x 1, x 1, x 1, x 1, x FAIL

    The 6th rep, I unracked the bar weirdly and thus the rep was harder than it should be which made the 7th rep too much of a grinder. Will repeat next session. I've done doubles of these before with more time between sets but I really wanna focus on good form here.

    Some tricep insertion pain, but it stems from tweaking it when trying to move the bar over on the squat rack last session. Didn't really bother me during sets of bench but I'll monitor it and see how it feels.

    Squat (4-5RM, 5 minutes rest b/w):
    135lb x 3, 185lb x 2, 225lb x 2, 250lb x 1
    275lb x 2, x 2, x 2, x 2, x 2 (Volume PR)

    Need to bring stance out more. I've been squatting with stance basically a couple inches in from shoulder width which doesn't usually mix with a low-bar squat. It's comfortable but I think I can generate more power with a wider stance. Still, glad I'm finally doing sets with 2 plates and a quarter.


    Clustered Weighted Pullups (4-5RM, 2.5 minutes rest b/w):
    BW x 5, Belt + 25lb x 4, Belt + 45lb x 2
    Belt + 55lb x 4, x 2, x 2, x 2

    Back at these after around a month of not doing pullups due to pain in my left shoulder. Surprised I maintained most of my strength here. We'll see how things go. Reps aren't done as fast as I'd like because I need to let the plates settle after each rep or them slam into the wall that the pullup bar is bolted to. Things would be easier if I could get some stretch reflex from these but oh well.

    Elliptical (High Intensity):
    13 minutes alternating between 50% and 75%.

    Pretty much the only type of cardio I did last time I dieted down. Gonna build back up to doing 20-25 minutes at 75%-100% resistance. Right now I can probably do 15 minutes at 75% resistance before I gas out. Anyway, I might start running again too. We'll see.
     
    Last edited: Feb 7, 2015
  4. Jester

    Jester Well-Known Member

    Do you need to cut already?
     
  5. TangoDown

    TangoDown Member

    Yeah, I'm guessing I'm around 16-17% body fat. I don't like going higher than that.
     
  6. Jester

    Jester Well-Known Member

    That DL video didn't look like 17% to me.
     
  7. TangoDown

    TangoDown Member

    I was roughly 5lb lighter then (that was the 415lb pull), but my bone structure does a good job of hiding 10-15lb differences when I have clothes on.

    Here be I:

    [​IMG]
     
  8. Totentanz

    Totentanz Super Moderator Staff Member

    To be honest, I would bulk up to 20% and keep chasing the strength gains. As long as clothes hide the fat. But that's me and I don't really care about getting my fat percentage up that high because I know it will go away once I start dieting down. But just seems like you're still making good progress so it would be a shame to cut that short.
     
  9. TangoDown

    TangoDown Member

    One of the other reasons why I'm cutting is because eating the cals i need becomes unmanagable at this BW
    Ive been up around 3500 cals and don't gain weight anymore. I don't have the time or means to start taking in 4000+ cals a day.
     
  10. TangoDown

    TangoDown Member

    5'8", 177lb

    Bench (~92%, 3 minutes rest b/w):
    135lb x 3, 175lb x 2 190lb x 1, 205lb x 1
    220lb 7x1, 185lb x 8, 175lb x 8

    This felt better though I still have some work to do. Though I'm decently arched and have feet planted for the most part, I don't particularly use any leg drive, and even worse, find that sometimes one heel is coming off the ground a little bit. I need to develop leg drive, but I feel like I'll push the bar straight into the rack as I always have to set up a bit further toward the rack than I'd like to unrack the weight than I'd like because the rack is too fucking high.

    FYI 185lb is about a 12RM. Lighter than the 8rm you suggested, Jester, but by the time the singles are out of the way, 185lb doesn't feel like a 12RM anymore lol.


    Sumo Deadlift (85% 1RM, 5 minutes rest b/w):
    135lb x 5, 225lb x 2, 315lb x 1, 365lb x 1
    385lb x 2, x 2, x 2, x 2

    These felt harder than I like, probably because I haven't deadlifted since last Tuesday (PR attempt), so I stuck to doubles instead of triples. Stupid old bitch who complained about deadlift noise a few months ago came into the weight room with her husband and starting doing flailing 2.5lb dumbbell curls step-ups on a bosu ball. I did my final set of deads and she starts screaming about how I'm "too loud" as if I'm dropping the bar from knee height and how "there's other people in the weight room besides you." I walk over to her and tell her to fuck off to the cardio room.

    Sick of these mickey mouse fucking people in my gym.

    Squat (85% 1RM, 5 minutes rest b/w):
    135lb x 3, 185lb x 2, 225lb x 1, 250lb x 1
    275lb x 1, x 1, 265lb x 2, x 2, x 2

    Don't know why I loaded up 275lb instead of 265lb for that first set. Definitely harder than I'd like after deads. Form wasn't the greatest today, either.


    Plate-Loaded Unilateral Machine Rows (~5RM, 1.5 minutes rest b/w):
    110lb x 4, 150lb x 4
    190lb x 4, x 3, x 3, x 3, x 2

    Decided to do these unilaterally since I can. I like them. Saves my lower back and I definitely feel it in my lats.

    Elliptical (High Intensity):
    13 minutes @ 50% resistance. Got my heart rate up to like 187 bpm at one point lol. Thing probably isn't very accurate.
     
    Last edited: Feb 9, 2015
  11. TangoDown

    TangoDown Member

    5'8", 177lb

    Bench (85% 1RM, 3 minutes b/w):
    135lb x 3, 175lb x 2, 190lb x 2, 205lb x 1
    205lb x 3, x 3, x 3

    Wasn't feeling very strong today so I decided to just do my 85% day today. Kind of just grinded these out. Weight room was abnormally hot so I just wanted to get this over with.

    Sumo Deadlift (90% 1RM, 5 minutes b/w):
    135lb x 3, 225lb x 2, 315lb x 1, 365lb x 1, 385lb x 1
    405lb x 2, x 2, x 1, x 1, x 1, x 1

    Had to eat right before coming to gym and had an energy drink. This meant I was fighting my GI tract every rep (pukeville). I didn't get to valsalva after the first 2 doubles and lockout was slowed most reps due to puking in my mouth. It was terrible. Decided to just to cluster singles.

    Anyway, this is a shot of the bar right as it comes off the ground on my last single. Maybe not completely representative of how things usually look because I was deadlifting in a different spot and the whole puke thing. Obviously thoracic rounding, which is fine, but lumbar seems a little flexed too. Nitpicking or something to fix?

    Weighted Pullups (recoding movement, 2.5 minutes b/w):
    BW x 5, Belt + 25lb x 2
    Belt + 55lb x 3, x 3, x 3

    Narrow Leg Press (non-plate loaded, 2 minutes b/w):
    warmup, then 410lb x 4, x 4, x 4, x 3

    Almost maxing this out. Think I'll just do what I was doing before with the 80% 3x5 squats instead on this day.

    Elliptical (50% resistance):
    12 minutes
     
    Last edited: Feb 12, 2015
  12. Jester

    Jester Well-Known Member

    1. re: bench rack set too high - get assistance from staff or person in the gym

    2. photo didn't load on page?
     
  13. TangoDown

    TangoDown Member

    I rarely find a person who doesn't pull me out of position when unracking despite what I tell them.

    Photo:

    [​IMG]
     
  14. Jester

    Jester Well-Known Member

    Lumbar is line-ball, but probably falls into the 'OK' box.
     
  15. TangoDown

    TangoDown Member

    lol what does "line-ball" mean?

    EDIT: ah, borderline. Had to look that one up.
     
  16. TangoDown

    TangoDown Member

    5'8", 175lb (-1.5lb-2lb)

    Squat:

    Today I decided to change up my low-bar squat. I through off my Adidas Powerlift 2.0s and put on my flats, took my stance out significantly, and worked up to 3x2 @ 275lb. Happily, strength didn't seem to diminish much at all and considering that my eccentric is painfully slow as I get used to this stance, I'm hopeful that my squat should benefit from this change.

    Bench (3 minutes b/w):
    135lb x 3, 175lb x 2, 190lb x 1, 205lb x 1
    220lb x 1, x 1, x 1, 210lb x 2, x 1, x 2, x 1

    Incline Bench (*new movement for endurance*):
    Bar x 5, 145lb x 3, x 4, x 6

    Obviously can do more than this but the lack of coordination with this one made me be conservative. Will add weight here as coding comes and eventually just focus on doing 2 sets @ my 8RM after each flat bench/every other flat bench session (haven't decided yet).

    Unilateral Machine Rows (1.5 minutes b/w):
    110lb x 4, 150lb x 3
    190lb x 4, x 4, x 4, x 3

    Elliptical (50% resistance):
    13 minutes
     
  17. TangoDown

    TangoDown Member

    5'8", 175lb

    Bench (~92% 1RM, 3 minutes b/w):
    135lb x 3, 175lb x 2, 190lb x 1, 205lb x 1, 220lb x 1, x 1, x 1, x 1, x 1, x 1, x 0 (FAIL)

    Will repeat once again. Still very little leg drive. Didn't help that it seemed they waxed the floor earlier in the day...waxing a weight room floor...beautiful.

    Incline Bench (new movement, coding til 8RM):
    150lb x 1 (slammed into rack, adjusted seat), 145lb x 3 (slammed into rack, adjusted seat), x 6, x 4

    Gonna have to sit the seat lower.

    Sumo Deadlift (85% 1RM, 5 minutes b/w):
    135lb x 3, 225lb x 2, 315lb x 1, 365lb x 1, 385lb x 2, x 2, x 1, x 2, x 1, x 1

    More puking in my mouth, one of the reps almost projectile vomited. I am NEVER eating anything substantial within an hour before the gym again. It's really hard not to too because of my new schedule.

    Squat (85% 1RM, 5 minutes b/w):
    135lb x 2, 185lb x 2, 205lb x 1, 225lb x 1, 265lb x 2...

    And then the janitor comes over and starts cleaning off my fucking bar with soap and water!!!
    I just called it a day at that point.

    Pullups (BW cus shoulders didn't feel too hot today):
    BW 3x5, 1x4

    easy, but I just wanted to get out of there at that point. Walked home for my cardio lol.
     
  18. TangoDown

    TangoDown Member

    5'7", 175lb

    Bench (3 minutes b/w):

    135lb x 5, 175lb x 2, 190lb x 1, 205lb x 1, 220lb x 1, x 1, x 1, x 1, x 1, x 1, 205lb x 2

    Certain reps I got more leg drive then others which made things much easier. A couple of reps I set up with eyes right under the bar, which would be fine with an optimal setup but here it made the unracking hard and pulled me out of position, which made the reps grinders and thus I decided not to try for 8 reps today.

    Incline Bench (coding til 8RM, 2 minutes b/w):
    150lb x 5 (slamming into rack, adjusted seat...guess I'll be using the first hole lol), 150lb x 7

    Sumo Deadlift (5 minutes b/w):
    Just wasn't into it today. Too tentative about lower back positioning.

    Leg Press (non-plate loaded, 3 minutes b/w):
    275lb x 4, 345lb x 3, 410lb x 3, 430lb x 4, x 4, x 3

    Unilateral Machine Rows (1.5 minutes b/w):
    110lb x 4, 150lb x 2, 195lb x 4, x 3, x 3

    Elliptical: 13 minutes, alternating between 50%, 65lb, and 75% resistance.
     
  19. Jester

    Jester Well-Known Member

    You'll never retain absolutely perfect position. Don't obsess over it. Just go in and do the reps.

    Waaaaay too much information.



    Just be careful about listing reasons why XYZ didn't work out. Don't fall into the trap of creating excuses for each session. I'm not saying you're 100% doing this, but it's a slippery slope.
     
  20. TangoDown

    TangoDown Member

    Bench:
    220lb x 1, x 1, x 1, x fail

    I want to take a step back for form's sake and my shoulder joints (which feel a little achy lately) and work on leg drive and stability. Did a couple of sets from 135lb up to 175lb bringing the feet a bit more in front of me to improve the leg drive so for the time-being, I'm gonna be doing sets at 75-80%.

    Squat:
    4x2 275lb

    Weighted Pullups:
    Belt + 55lb x 4, x 2, x 2
     

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