Robert's Log of Flailing

[Jumrobe]

Had two shitty training days due to my adductor flaring up. 30 reps with 190 and I was sore. WTF is this nonense.

B6, W3, D2:

Sumo:
adductor locked up after 1 set with 135

CGBP:
160x6
160x6
160x6
160x6

Lat Pulldowns:
120x10
120x10
120x10
120x10

T Bar Row:
135x6
135x6
135x6
135x6

Skipped: hamstring curls, band GM and bb curls


B6, W3, D3:

Squat:
one set with 135 before adductor lock up, WTF?????

Floor Press:
195x4 @8
195x4 @8
195x4 @8
195x4 @8
195x4 @8

Single Arm OHP:
45x7
45x7
45x7
45x7

DB Side Lateral W/ Iso Hold
10x10
10x10
10x10
10x10

Knee Wrap Pull Aparts:
x15
x15
x15
x15

Incline DB Chest Flys:
25x12
25x12
25x12

Walking Lunges:
40 reps per side in 3 sets

Cardio:
5 minutes warm up
8 rounds of :30/:60
15 minutes of 80 RPM in gear 8

Notes: Well my hip flexor is no longer bothering me, which is good. Bad news, my adductor got so sore from 30 reps with 190 on Monday that it wouldn't cooperate for deadlift or squat the last two days. This should subside once I can get back to normal training as it's something that's related to being sore and trying to load the adductor.

[Jumrobe]

From 10/13:

Sumo:
360x5 @6
360x5 @6
360x5 @6
360x5 @6
360x5 @6
360x5 @6
360x5 @6

Paused Bench:
185x3 @6
185x3 @6
185x3 @6
185x3 @6
185x3 @6
185x3 @6
185x3 @6
185x3 @6

Notes: Skipped accessories due to time. Got to the gym late and had to leave for a hunt in the morning.

[Jumrobe]

B6, W4, D1:

Rehab Squat:
215x6
215x6
215x6
215x6

Tempo Leg Press:
100x15
100x15
100x15
100x15

Incline:
145x8
145x8
145x8
145x8

Cardio: 20 minutes of 85 RPM in gear 9

Notes: Solid day. Skipped step ups and leg lifts because they still flare up the hip.

[Jumrobe]

B6, W4, D2:

Sumo:
385x1
385x1
385x1
385x1
385x1
385x1
385x1
385x1
385x1
385x1
385x1
385x1

CGBP:
170x6
170x6
170x6
170x6

Lat Pulldowns;
120x10
120x10
120x10
120x10

T Bar Rows:
135x6
135x6
135x6
135x6

Lying Hamstring Curls:
110x6
110x6
110x6
110x6
110x6

Band GM:
x15
x15
x15
x15

Curls:
100 reps in 5 sets (30, 20, 20, 15, 15)

Cardio:
5 minutes in gear 8 at 75 rpm
8 :30/60 intervals
15 minutes gear 8 at 75 rpm

Notes: solid day.

[Jumrobe]

B6, W4, D3:

Rehab Squat:
230x7
230x7
230x7
230x7

Floor Press:
195x4 @7.5
195x4 @7.5
195x4 @7.5
195x4 @7.5
195x4 @8\

DB Single Arm Press:
45x7
45x7
45x7
45x7

DB Side Laterals w/ Iso Hold:
10x10
10x10
10x10
10x10

Band Pull Aparts:
x15
x15
x15
x15

Incline DB Chest Flys:
25x12
25x12
25x12

Walking Lunges:
80 reps (40 per leg)

Cardio:
5 minutes warm up
8 rounds of :30/:60 intervals
15 minutes of 80 rpm in gear 8

[Jumrobe]

B6, W4, D4:

Sumo:
375x6 @6
375x6 @6.5
375x6 @7
375x6 @7
375x6 @7
375x6 @7

Paused Bench:
190x3 @6
190x3 @6
190x3 @6
190x3 @6
190x3 @6

Assited Chins:
70x10
70x10
70x10
80x10

Deadstop Rows:
85x10
85x10
85x10
85x10

Notes: Solid day, other than the fucking hex plates on the bar making it bounce 17 different directions when I put the bar down.

[Jumrobe]

B7, W1, D1:

Squat:
355x1 @8
355x1 @8
315x3 @8
315x3 @8
315x3 @8 (supposed to be 3x6 here, didn't have it)

Bench:
190x1
190x2
190x3
205x1
205x2 @7
205x3 @7.5

LTE:
80x12
80x12
80x12
80x12

Hindu Pushups:
x12
x12
x8
x8

DB OH Walking Lunges:
80 reps in 4 sets.

Notes: Squats sucked today. Programmed of 90% of my max and I still think it was a tad heavy. The top single was about right, but the back off work was way heavy. Could just be that I haven't had real weight on my back in so long I forget what a heavy set of 5-6 feels like.

[Jumrobe]

B7, W1, D2:

Deadlift:
370x2
370x2
370x2
370x2
370x2
370x2

Powerclean:
155x1
165x1
165x1
165x1
165x1
165x1
165x1

Push Press:
155x2
165x2
165x2
165x2

DB Side Laterals w/ Iso Hold:
10x10
10x10
10x10
10x10

Assisted Wide Grip Pullups:
80x10
60x10
80x10
80x10

EZ Bar Curls:
60x10
60x10
60x10
60x10

Noric Ham Curls:
x8
x8
x8
x8

Notes: Decent day. Haven't done powercleans in forever so technique today was terrible.

[Jumrobe]

B7, W1, D3:

Squat:
315x2 @7.5
315x2 @8
315z2 @8
315x2 @8
315x2 @8

Paused Bench:
190x2
190x2
190x2
190x2
190x2

DB Floor Press:
70x5
70x5
70x5
70x5

BSS:
20x10
20x10
20x10

Cross Body Rear Delt Flys:
10x15
10x15
10x15
10x15

Band Goodmornings:
x20
x20
x20

Seated Calf Raise:
50x15
50x15
50x15
50x15

Cardio:
20 minutes at 85 RPM in gear 9

[Jumrobe]

B7, W1, D4:

SGDL:
310x3
310x3
310x3
310x3
310x3

Long Paused Bench:
170x5
170x5
170x5
170x5

Pin Press:
215x1 @7
215x1 @7
215x1 @7
215x1 @7

Front Squat:
185x5
185x5
185x5
185x5 (go heavier next week)

SG Pendlay Row:
205x4
205x4
205x4
205x4
205x4

Neutral Grip Assisted Chins:
60x8
60x8
60x8

Notes: Decent day. Need to move the pin up for pin press next week, and go heavier on the FS as well.

[Jumrobe]

B7, W2, D1:

Squat:
345x1 @7.5
345x1 @8
310x5 @9
310x5 @9
310x5 @9

Bench:
200x1
200x2
200x3 @6
210x1
210x2 @6
210x3 @7

LTE:
80x12
80x12
80x12
80x12

Hindu Pushup:
x10
x10
x10
x10

DB OH Walking Lunge:
80 reps total with 10lb DB

Cardio: 20 minutes at 85 RPM in gear 8

Notes: Solid day. The transition to a higher bar position has been made. Will take an initial reset of about 65lbs, but I'm sure the strength will come back as I acclimate to the slightly different strength curve to the lift.

[Jumrobe]

B7, W2, D2:

Deadlift:
370x3 @6
370x3 @6
370x3 @6
370x3 @6
370x3 @6

Power Clean:
165x2
165x2
165x2
165x2
165x2
165x2

Push Press:
165x2
165x2
165x2
165x2
165x2

Assited Pullups:
80x10
80x10
80x10
80x10

DB Lateral Raises w/ Iso Hold:
10x10
10x10
10x10
10x10

EZ Bar Curls:
60x10
60x10
60x10
60x10

Nordic Ham Curls:
x8
x8
x8
x8

Cardio: 20 minutes at 85 RPM in gear 9

Notes: Solid day. I think I need to load the PC heavier to get the technique right, but without bumpers and not being able to drop the bar, I'm afraid I'll destroy my elbows trying to control the bar back down.

[Jumrobe]

B7, W2, D3:

Squat:
300x2
300x2
300x2
300x2
300x2
300x2

Paused Bench:
190x3
190x3
190x3
190x3
190x3

DB Alternating Floor Press:
75x5
75x5
75x5
75x5

BSS:
20x10
20x10
20x10

Cross Body Rear Delt Flys:
10x15
10x15
10x15
10x15

Band GM:
x15
x15
x15
x15

Notes: Squats felt solid. High bar is starting to feel a little more natural. Can definitely feel the bar over the mid-foot much better and thus can load my legs better.

[Jumrobe]

B7, W2, D4:

SGDL:
310x3
310x3
310x3
310x3
310x3

Long Paused Bench:
175x5
175x5
175x5
175x5

SG Pendlay Rows:
205x4
205x4
205x4
205x4

Pin Press:
220x1
220x1
220x1
220x1

Front Squat:
195x5
185x5
185x5
185x5

Notes: Another solid day. Feeling pretty worn down after having to lift four days in a row due to hunting this weekend and needing to travel Friday after work.

[Wilhelm]

B7, W2, D4:

SGDL:
310x3
310x3
310x3
310x3
310x3

Long Paused Bench:
175x5
175x5
175x5
175x5

SG Pendlay Rows:
205x4
205x4
205x4
205x4

Pin Press:
220x1
220x1
220x1
220x1

Front Squat:
195x5
185x5
185x5
185x5

Notes: Another solid day. Feeling pretty worn down after having to lift four days in a row due to hunting this weekend and needing to travel Friday after work.

Solid indeed.
That's some great work capacity.

[Jumrobe]

B7, W2, D4:

SGDL:
310x3
310x3
310x3
310x3
310x3

Long Paused Bench:
175x5
175x5
175x5
175x5

SG Pendlay Rows:
205x4
205x4
205x4
205x4

Pin Press:
220x1
220x1
220x1
220x1

Front Squat:
195x5
185x5
185x5
185x5

Notes: Another solid day. Feeling pretty worn down after having to lift four days in a row due to hunting this weekend and needing to travel Friday after work.

Solid indeed.
That's some great work capacity.

Thanks, Wilhelm

Saturday GPP:

2.5 miles hiking to my hunting stand with a 30lb pac
2.5 miles hiking back out while dragging 180lbs of whitetail. Ass. Kicked.

[Jumrobe]

B7, W3, D1:

Squat:
345x2 @8
320x4 @7.5
320x4 @7.5
320x4 @8.5 (technique degradation)

Bench:
205x1
205x2
205x3 @7
215x1
215x2 @7
215x3 @8


LTE:
80x12
80x12
80x12
80x12

Hindu Pushup:
x10
x10
x10
x10

DB OH Walking Lunge:
10 x 80 reps total

Cardio: 82 RPM in gear 9 for 20 minutes

Notes: Solid day. Video shows I need to start with more control on the squats. I still have a tendency to just fall from the top into the hole instead of controlling the descent. I've made the observation that most guys squatting the weights I want to squat have a lot more control to the start of their squat. So I'm going to work on start in more control and see if that doesn't lead to better bar path and movement quality.

[Jumrobe]

B7, W3, D2:

Deadlift:
370x4
370x4
370x4
370x4

Power Clean:
175x2
165x2
165x2
165x2
165x2
165x2

Push Press:
165x3
165x3
165x3
165x3
165x3

DB Lateral Raises w/ Iso Hold:
10x10
10x10
10x10
10x10

Assited Pullup:
80x10
80x10
80x10
80x10

EZ Bar Curls:
70x10
70x10
70x10
70x10

Nordic Ham Curls:
x8
x8
x8
x8

Cardio: 20 minutes at 85 RPM in gear 9

Notes: Solid day.

[Jumrobe]

B7, W3, D3:

Squat:
300x3 @6
300x3 @6
300x3 @6
300x3 @6
300x3 @6
300x3 @6.5

Paused Bench:
190x4 @6
190x4 @6
190x4 @6
190x4 @6
190x4 @6

DB Alternating Floor Press:
70x5
70x5
70x5
70x5

BSS:
20x10
20x10
20x10

Band Good Morning:
x20
x20
x20
x20

Notes: Still have to do rear delt flyes and calf raises today. Solid workout. High bar is feeling better with each session.

[Jumrobe]

B7, W3, D4:

SGDL:
310x2
310x2
310x2
310x2
310x2
310x2
310x2

3ct Paused Bench:
175x5 @7
175x5 @7
175x5 @7
175x5 @7

Pin Press:
225x1 @9
225x1 @9
225x1 @9
225x1 @9

Front Squat:
185x5
185x5
185x5
185x5

SG Pendlay Row:
205x4
205x4
205x4
205x4
205x4

Assited Chins:
60x8
60x8
60x8

Cross Body Rear Delt Flyes:
10x15
10x15
10x15
10x15

Notes: Solid day.