DIR's log

[DIR]

Stats

M
35 yo
5'7
237 lbs
Training on and off since Nov 2014
Broke foot 7/17
Resumed training 10/17
Best lifts are:
Squats 355x1 365x1
Bench 250x1 260x1
Press 160x1
Deadlift 430x1

Hoping to stay focused and committed and blow past these modest numbers.


11/15/17

Squats
285x5
285x5
285x5

Deadlifts
335x3
335x3

Squats moved really good. I don't think 285 has ever felt this smooth for sets across.

I think I finally found a good cue for my self to lock my lower back on deadlifts. First set not so great but second set I felt like I was looking my back. My cue is to try to squeeze my back muscles toward the center of my back like closing a book or rolling a piece of paper together from either end is how I picture it so it makes two cylinders. Weird I know but it makes sense in my mind.

[DIR]

And.....hello to all my peeps that I miss from the other forum. I'm here now and will be posting at both but I bet this one will be more fun.

[Wilhelm]

Hi, DIR. o/

Look forward to following your log here.

[DIR]

11/18/17

Bench
245x3 went for 4 no dice
245x3 went for 4 no dice
230x4
225x5
205x5

Hit my goals for the day which was 245 for triples. 250 is my all time 1rm so I should be able to hit that for a double or triple next bench day. I'm confident it will happen.

Left shoulder has been bothering me on my top sets. Not really pain but definitely something. Perhaps I need to narrow my grip a bit. Right now I have my middle finger on the marks. Might move to have my ring finger on the marks and see how that goes.

No time for ohp unfortunately. I was pretty hung over and didn't really want to do ohp anyways. I would have though if I would have had more time at the gym today.

[DIR]

11/19/17

Squats
295x5
295x5
295x5

These moved fast enough on most reps. Starting to feel challenging. Right around this weight I am usually becoming aware of the pressure or whatever that makes squats feel like I'm going to be crushed. I'm going to try to make 10 lb jumps back to 3 plates. My goal is 315 3x5 before I introduce back off sets.

Deadlifts
Conventional
340x3
340x3

Sumo
315x3
315x3

Seriously considering switching to sumo. My low back not liking conventional. I can't seem to keep my form consistent. Not able to consistently lock back. My sumo stance is pretty narrow. I have shins touching bar right about where I have my hands in the conventional. I don't really like that super wide stance.
Perhaps my back is just not liking deadlifting every lower body session. Maybe I need to introduce some light pulling

[Wilhelm]

I don't how it would affect your warmup scheme, and you may even do it this way, but i usually do squat singles starting at some point in my warmup, and then with get to within 10lbs, sometimes even 5 if that's how it works out and i feel i need the confidence.

I suppose there could be a fatigue factor depending on what your requirements are for the worksets or whatever.

But sometimes when i feel that feeling of "not quite dread" it helps my body and my mind to have basically already done the weight, minus that 5 or 10 lbs.

[DIR]

@Wilhelm

Yes I have done that before. It's kind of like halfway between regular warm-up and an "over warm-up".

Typically I like to get within 20lbs of work weight. Today for instance 275 was my last single before work sets. I think that getting too close could cause extra fatigue maybe....not sure if that makes sense though. If workset is going to be 315 a final single @305 shouldn't really add enough stress to fuck with the main workset.

This could also be dependent on how close to the lifters limit the sets are going to be. If it's possible that the workset is going to be a Baraki face @ 10 then perhaps a larger offset between the top set and final warm-up is warranted. If it's just a heavy set that you know is going to be hard but not a true RM then getting closer can be a good idea for confidence or whatever.

[DIR]

11/22/17

Bench
250x3 (rep PR@250)
250x3
235x5
225x5
205x9 (rep PR @205)

DB press
30's x10
35's x10
35's x10

Fuck yeah...smashed my bench 1rm of forever for triples today. Really stoked. Also hit a rep PR at lower weight which was also cool.

Left shoulder not liking my bench grip. Seriously considering going back to pinkies on the rings for all bench work.

[Wilhelm]

Nice work!

Smashin PRs

[DIR]

@Wilhelm

Thank you sir....

[DIR]

11/24/17

Squats
315x5
315x5
315x5
(Volume PR@315)
Cause fuck my plan......and lifting with some pretty strong guys @gym I was feeling it today.

Deadlift
Sumo
345x3
Conventional
345x1
Back to sumo
345x1
345x1

Back feels fried I'm not liking deadlifting on squat days. Eventually squats and deadlifts will get their own days.

Stoked to get 315 for 3x5 on squat. Been a goal of mine. Fucking killed it today.

[Wilhelm]

Nice work on the PR, @DIR !

Yeah, that seems like a lot to me on one day, but then i am an older gentleman. lol

I've always done DL on its own day with either ohp or bench.

[DIR]

@Wilhelm hey thanks. 315 3x5 is a big milestone for me. It makes me feel like my goal of 405 for at least a single is very realistic in a few months. Ido definitely prefer to deadlift fresh. I can pull a lot more with better form.

[KyleSchuant]

Well done, keep going.

[DIR]

@KyleSchuant thank you sir....I just need consistently put in the work and not bitch out.

[KyleSchuant]

That's all of us.

[DIR]

11/25/17

Bench
255x3 (all time PR)
260x1@9.5 (PR)

Hard to rate an rpe on these cause of pain and the super slow eccentric.

Too much shoulder and elbow pain to continue.
I think this bench LP is officially over. I may need to cycle intensity and volume and start being religious about elbow prehab stuff. Going to have to narrow my bench grip back to pinkies on the rings.

Curls
50x10
50x10
50x16

Dumbbell press
20x10
22.5x10
25x16

[Wilhelm]

Holy smokes! Nice PRs, DIR.

Feel better, mate.

[DIR]

11/26/17

30 min walk/jog intervals on treadmill. These hurt my lower back for some reason.

Must get some of this weight off. BW 240. Needs to be closer to 200

[DIR]

11/28/17

30 min jog/ walk intervals on treadmill. 3mph and 4.5 respectively. Each interval 1 min