A training log

[oshiro]

5/20- Work 700-850p
Box squat 7x295, 305, 305, 295
Block bench press 4x230, 235, 240, 240, 3x240
DBBP 10x55, 65, 70

Dropped the box height to small box+45 lb bumper. Trying to keep my squat descent slow and be morr strict about pausing at the bottom since it's less likely to bother my back, but 7 reps is a lot. Back cramped on last bench set.


5/21- Work 820-910p
Trap bar deadlift 3x4x385
RDL 2x8x225
Lat pull down 3x10

Had some quad and adductor DOMS from squatting yesterday, which made deadlifting a bit hard. Still standing on 35 lb bumper.


5/23- Work 640-800p
Box squat 4x315, 335, 335, 335, 335
Wide grip bench press 7x185, 195, 200, 200


5/26- Powerhouse 420-540p
Block sumo deadlift 3x455, 475, 495, 495, 495, 495
RDL 8x225, 245, 245

[oshiro]

5/28- Work 750-920p
Box squat 6x315, 315, 300, 300
Block bench press 4x235, 240, 240, 240, 240

Feeling pretty fatigued today, so didn't take everything as heavy as planned.


5/30- Work 700-850p
Box squat 3x315, 335, 355, 355, 355
Wide grip bench press 7x185, 195, 205, 205
Trap bar deadlift 4x365, 385, 405, 405

I need to stop resting unnecessarily long between sets. Adductor and back seem to be improving.

[oshiro]

6/1- Powerhouse 330-440p
Block sumo deadlift 3x495, 495, 515, 515, 515
RDL 8x225, 265, 265


6/3- Work 700-840p
Box squat 3x6x305
Block bench press 4x235, 240, 245, 245, 245

Dropped box to small box+35lb bumper. Pretty tired today.


6/4- Work 800-850p
Trap bar deadlift 4x405, 425, 425, 425


6/6- Work 700-820p
Box squat 3x325, 345, 365, 365, 365
Close grip bench press 6x185, 195, 200, 200

I think I need to bench more than 2 days per week.

[oshiro]

6/10- Powerhouse 900-1030p
Bench press 5x215, 220, 210, 210
SSB squat 8x225, 245, 265
Sumo deadlift 3x3x465, deadlift bar

Different stuff today, so easing into it. Not back at my full stance width of toe angle on squats and deads yet. No back or adductor pain.


6/14- Powerhouse 550-700p
SSB squat 5x275, 275, 285, 295
Pause bench press 2x225, 245, 245, 4x215, 215, 215


6/16- Powerhouse 400-430p
Wide grip bench press 7x185, 195, 205, 205

[oshiro]

6/17- Powerhouse 830-1000p
SSB squat 4x7x275
Sumo deadlift 3x455, 475, 495, 495, 495, deadlift bar

Had to wait a while to deadlift, but everything felt fine. I'll give myself a few weeks to ramp up to weights that are hard. Should probably start doing regular squats again soon.


6/19- Work 700-815p
Close grip bench press 6x205, 215, 215, 215
DBBP 10x70, 75, 70
Lat pull down 3x10

Got to the gym too early and had to wait like 20 min to bench. Also forgot my bench block.


6/20- Work 720-820p
Box squat 3x315, 335, 350, 365, 365
SLDL 3x6x265

Box height is short box+25 lb bumpers now. SLDL is more like half conventional since I can't keep my back straight enough without bending my legs a lot.

[oshiro]

6/22- Powerhouse 420-530p
Pause bench press 2x250@8.5, 4x4x220
SSB squat 5x275, 295, 315, 315

Not bad.


6/24- Powerhouse 800-1000p
Wide grip bench press 7x200, 205, 210, 210
SSB squat 7x275, 285, 295, 295
Sumo deadlift 3x485, 500, 515, 515, 515, deadlift bar

Everything was easy, except it was also hard.


6/26- Work 750-850p
Block bench press 4x240, 245, 250, 250
DBBP 12x45, 55, 60
Lat pull down 3x10


6/28- Powerhouse 740-920p
Pause bench press 2x255@8.5, 4x4x225
Squat 5x275, 295, 315, 315
SLDL 7x285, 305, 305

Doing regular squats again. So far so good.

[oshiro]

6/30- Powerhouse 430-500p
Wide grip bench press 7x205, 210, 215, 215


7/1- Powerhouse 750-920p
Squat 5x295, 315, 335, 335
Sumo deadlift 3x490, 510, 530, 530, 530, deadlift bar

SSB was taken, so more regular squats. Deadlifts feeling surprisingly not weak.


7/3- Powerhouse 800-910p
Bench press 4x5x225
SSB squat 5x305, 315, 325, 325

[oshiro]

7/5- Powerhouse 800-930p
Pause bench press 4x4x230
Squat 4x315, 335, 355, 355

Felt that earthquake while I was warming up for bench, so opted to not put 260 lbs over my face and just do the lighter sets.


7/7- Powerhouse 420-520p
Sumo deadlift 3x495, 520, 545, 545, 545

Deadlifts didn't move as fast as I thought, but it's probably because I actually used all the thinnest bumpers today.


7/9- Work 740-840p
Squat 5x315, 325, 335, 335
Bench press 4x6x205

Didn't go as heavy as planned cause tired.

[oshiro]

7/14- Powerhouse 350-540p
Bench press 5x5x205
Sumo deadlift 1x565, 2x3x525
Squat 4x325, 345, 345, 345

The bar is a bit uneven when I bench, so trying to work on that.

7/16- Work 800-910p
Squat 3x345, 365, 335, 335, 335
SLDL 6x295, 315, 315

7/19- Powerhouse 740-850p
Pause bench press 4x4x225
SSB squat 6x315, 315, 315, 295

Working overtime currently, so lifting schedule is all messed up. Just making sure to hit everything regularly.

[oshiro]

7/21- Powerhouse 340-450p
Squat 2x345, 365, 385
Sumo deadlift 3x4x495


7/29- Work 820-840p
Squat 4x5x225

Feeling extremely weak due to the not lifting, sleeping poorly, and not eating nearly enough for the past week.


8/2- Work 730-800p
Bench press 4x5x175
Lat pull down 3x10

Too much work.


8/3- Powerhouse 440-530p
Squat 3x5x275
Sumo deadlift 2x5x425

No energy at all, but at least I lifted today.