Trav's training ADD log #programhoppersanonymous
Moderator: Chebass88
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- Age: 49
Re: Trav's Accountability Log
7/3/19
Facepulls
25x4x25
Pause squat
235x2x5
Bench
245x8x2
SLDL
235x3x8
DB press
30x3x10
French press
60x3x15
Squats felt good, still no knee pain. Depth is not IPF standards, but it's about parallel with hamstrings on calves, which works for me. Bench felt heavy, but moved fast. I kept SLDL's light so I can progress them through out the block. I'll probably run DB press was light, but my next DB's are 45's, so I'll probably run them up to 3x20 before I jump the weight. French press may wind up being as much of a weighted stretch for my lats as it is a triceps exercise.
Facepulls
25x4x25
Pause squat
235x2x5
Bench
245x8x2
SLDL
235x3x8
DB press
30x3x10
French press
60x3x15
Squats felt good, still no knee pain. Depth is not IPF standards, but it's about parallel with hamstrings on calves, which works for me. Bench felt heavy, but moved fast. I kept SLDL's light so I can progress them through out the block. I'll probably run DB press was light, but my next DB's are 45's, so I'll probably run them up to 3x20 before I jump the weight. French press may wind up being as much of a weighted stretch for my lats as it is a triceps exercise.
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- Registered User
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- Location: Florida
- Age: 49
Re: Trav's Accountability Log
7/4/19
Squat
275x7x2
Floor press
180x3x8
Pause DL
275x5
Bench
195x2x5
CG pulldowns
100x3x10
Planks
3x:30
Fuck floor press. I suck at them, which must mean they're good for me. That's what I'm gonna keep telling my self. Same with planks. My shoulders actually fatigue before my abs, which is surprising, since I'm what many would call a fat tub of shit.
Squat
275x7x2
Floor press
180x3x8
Pause DL
275x5
Bench
195x2x5
CG pulldowns
100x3x10
Planks
3x:30
Fuck floor press. I suck at them, which must mean they're good for me. That's what I'm gonna keep telling my self. Same with planks. My shoulders actually fatigue before my abs, which is surprising, since I'm what many would call a fat tub of shit.
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- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
7/8/19
Facepulls
25x3x30
DL
325x6x2
Bench
205x2x5
Squats w/reds
180x8x4
Bench
185x3x8
BB Rows
135x3x15
Facepulls
25x3x30
DL
325x6x2
Bench
205x2x5
Squats w/reds
180x8x4
Bench
185x3x8
BB Rows
135x3x15
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- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
7/9/19
Facepulls
25x4x25
Pause squat
245x2x5
Bench
250x8x2
SLDL
245x3x8
DB press
30x3x12
French press
60x3x15
Shoulders were achy the whole workout. I moved my grip out to max width for the last 2 sets of bench for shits & giggles & it felt much better. I used to bench this way, but I think I nocebo'd myself into think a closer grip was better for shoulders when I started back lifting. I'm gonna go with the wider grip for a while & see if it continues to feel better.
Facepulls
25x4x25
Pause squat
245x2x5
Bench
250x8x2
SLDL
245x3x8
DB press
30x3x12
French press
60x3x15
Shoulders were achy the whole workout. I moved my grip out to max width for the last 2 sets of bench for shits & giggles & it felt much better. I used to bench this way, but I think I nocebo'd myself into think a closer grip was better for shoulders when I started back lifting. I'm gonna go with the wider grip for a while & see if it continues to feel better.
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- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
7/12/19
Squat
265x6x2
Floor press
185x2x7
Pause DL
295x5
Bench
205x1x4
CG pulldowns
100x3x10
My turn around from nights to days, so I felt like dog shit. Just getting this workout in was a victory.
Squat
265x6x2
Floor press
185x2x7
Pause DL
295x5
Bench
205x1x4
CG pulldowns
100x3x10
My turn around from nights to days, so I felt like dog shit. Just getting this workout in was a victory.
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- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
7/14/19
Facepulls
25x4x25
DL
340x6x2
Bench
210x2x5
Squats w/reds
200x8x3
Bench
195x3x8
BB Rows
135x3x15
Facepulls
25x4x25
DL
340x6x2
Bench
210x2x5
Squats w/reds
200x8x3
Bench
195x3x8
BB Rows
135x3x15
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- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
7/17/19
Facepulls
25x4x25
Pause squat
255x2x5
Bench
260x8x2
SLDL
255x3x8
DB press
30x3x14
French press
60x3x15
Facepulls
25x4x25
Pause squat
255x2x5
Bench
260x8x2
SLDL
255x3x8
DB press
30x3x14
French press
60x3x15
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- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
7/19/19
Squat
285x7x2
Pin press
195x3x8
Pause DL
295x5
Bench
210x2x5
CG pulldowns
102.5x3x10
Planks
3x:30
For some reason putting my hand flat on the floor getting up & down for floor press messed with the nerves in my fingers, so I subbed in pin presses at the same height off my chest. I may keep these in since it makes setting up for the second round of benching a lot easier.
Squat
285x7x2
Pin press
195x3x8
Pause DL
295x5
Bench
210x2x5
CG pulldowns
102.5x3x10
Planks
3x:30
For some reason putting my hand flat on the floor getting up & down for floor press messed with the nerves in my fingers, so I subbed in pin presses at the same height off my chest. I may keep these in since it makes setting up for the second round of benching a lot easier.
-
- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
7/21/19
Facepulls
25x4x25
DL
340x4x3
Bench
220x4x4
Squats w/reds
220x7x3
Bench
205x4x7
BB Rows
135x3x15
Facepulls
25x4x25
DL
340x4x3
Bench
220x4x4
Squats w/reds
220x7x3
Bench
205x4x7
BB Rows
135x3x15
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- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
7/23/19
Facepulls
25x4x25
Pause squat
255x4x4
Bench
260x6x3
SLDL
265x3x7
DB press
30x3x12
French press
60x3x15
I think I'm gonna have to find a new tricep exercise, my elbows don't seem to be fans of the french press.
Facepulls
25x4x25
Pause squat
255x4x4
Bench
260x6x3
SLDL
265x3x7
DB press
30x3x12
French press
60x3x15
I think I'm gonna have to find a new tricep exercise, my elbows don't seem to be fans of the french press.
-
- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
7/27/19
Squat
290x5x3
Pin press
195x3x7
Pause DL
295x2x4
Bench
210x3x4
CG pulldowns
102.5x3x10
Planks
3x:30
Squat
290x5x3
Pin press
195x3x7
Pause DL
295x2x4
Bench
210x3x4
CG pulldowns
102.5x3x10
Planks
3x:30
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- Location: Florida
- Age: 49
Re: Trav's Accountability Log
7/28/19
Facepulls
27.5x4x25
DL
315x5x2
405x1
Bench
205x3x5
Squats w/reds & micros
160x8x3
Bench
185x4x8
Incline DB Rows
45x2x15,10
I've got a push/pull meet Saturday I'm gonna use as an experiment for my wider bench grip & a slight change to my deadlift set-up. 405 felt pretty easy at the end of my DL work, so I'll open there & see what's there. Plan to hit a bench single of 275 Wednesday to see how it feels.
Facepulls
27.5x4x25
DL
315x5x2
405x1
Bench
205x3x5
Squats w/reds & micros
160x8x3
Bench
185x4x8
Incline DB Rows
45x2x15,10
I've got a push/pull meet Saturday I'm gonna use as an experiment for my wider bench grip & a slight change to my deadlift set-up. 405 felt pretty easy at the end of my DL work, so I'll open there & see what's there. Plan to hit a bench single of 275 Wednesday to see how it feels.
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- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
7/31/19
Facepulls
27.5x4x25
Pause squat
235x2x5
Bench
275x1
225x5x2
SLDL
245x2x7
DB Press
30x3x10
Close grip Swiss bar bench
45x3x15
Swiss bar thingys are a JM press+close grip using the narrowest grip on my bar. I'm just trying to find a triceps exercise that my elbows don't hate.
Facepulls
27.5x4x25
Pause squat
235x2x5
Bench
275x1
225x5x2
SLDL
245x2x7
DB Press
30x3x10
Close grip Swiss bar bench
45x3x15
Swiss bar thingys are a JM press+close grip using the narrowest grip on my bar. I'm just trying to find a triceps exercise that my elbows don't hate.
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- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
8/1/19
Squat
275x6x1
Pin press
170x2x7
Pause DL
275x5
Bench
185x4
Pulldowns
102.5x3x10
Planks
3x:30
Squat
275x6x1
Pin press
170x2x7
Pause DL
275x5
Bench
185x4
Pulldowns
102.5x3x10
Planks
3x:30
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- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
8/3/19
Meet day - WABDL in Lakeland, FL
Weights in kilos
Bench
125-good
137.5-good
142.5-good
Deadlift
185-good
195-good
207.5-good
Everything moved about how I was expecting. Moving my grip out on my bench feels better on my shoulder, but I'm a little weaker right now. My butt also came up on my 1st & 3rd about a half inch. Luckily one of the side judges couldn't be bothered to lean over to check, so I got 2 whites. Deadlift moved pretty well & I probably had another 5-7.5kgs in me. All in all, not a bad time.
Highlight of the day was seeing a couple of 80+ yr olds lift. One of the guys, Tommy Yong, was benching in the 400's into his 70's. He tore a rotator a few years ago & is benching in the mid 200's now.
Meet day - WABDL in Lakeland, FL
Weights in kilos
Bench
125-good
137.5-good
142.5-good
Deadlift
185-good
195-good
207.5-good
Everything moved about how I was expecting. Moving my grip out on my bench feels better on my shoulder, but I'm a little weaker right now. My butt also came up on my 1st & 3rd about a half inch. Luckily one of the side judges couldn't be bothered to lean over to check, so I got 2 whites. Deadlift moved pretty well & I probably had another 5-7.5kgs in me. All in all, not a bad time.
Highlight of the day was seeing a couple of 80+ yr olds lift. One of the guys, Tommy Yong, was benching in the 400's into his 70's. He tore a rotator a few years ago & is benching in the mid 200's now.
-
- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
8/5/19
Facepulls
27.5x4x25
Deadlift
315x5x1
Bench
205x3x5
Squat w/reds+micros
180x8x3
Bench
195x4x8
Incline DB rows
45x4x10
Lot more fatigue leftover from the meet than I was expecting.
Facepulls
27.5x4x25
Deadlift
315x5x1
Bench
205x3x5
Squat w/reds+micros
180x8x3
Bench
195x4x8
Incline DB rows
45x4x10
Lot more fatigue leftover from the meet than I was expecting.
-
- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
8/6/19
Facepulls
25x4x25
Pause squat
250x3x5
Bench
235x7x2
I learned a valuable lesson today, don't try to train & coach my buddy's kid at the same time. I just keep telling myself I'm doing a good thing, but the kid is mentally exhausting.
Facepulls
25x4x25
Pause squat
250x3x5
Bench
235x7x2
I learned a valuable lesson today, don't try to train & coach my buddy's kid at the same time. I just keep telling myself I'm doing a good thing, but the kid is mentally exhausting.
-
- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
8/9/19
Squat
285x7x2
Pin press
185x3x8
Pause DL
275x5
Bench
205x2x5
Pulldowns
102.5x3x10
Planks
3x:30
Squat
285x7x2
Pin press
185x3x8
Pause DL
275x5
Bench
205x2x5
Pulldowns
102.5x3x10
Planks
3x:30
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- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
8/11/19
Deadlift
325x5x1
Bench
205x4
185x2x7
SSB w/micros
180x2x7
Wanted to be anywhere but the garage & did something anyway, so I guess that's a win.
Deadlift
325x5x1
Bench
205x4
185x2x7
SSB w/micros
180x2x7
Wanted to be anywhere but the garage & did something anyway, so I guess that's a win.
-
- Registered User
- Posts: 382
- Joined: Fri Mar 30, 2018 7:41 pm
- Location: Florida
- Age: 49
Re: Trav's Accountability Log
8/14/19
Facepulls
27.5x4x25
Bench
275x7x2
210x2x5
Pin press
195x3x8
DB press
30x5x10
Tricep pushdowns
50x3x15
Facepulls
27.5x4x25
Bench
275x7x2
210x2x5
Pin press
195x3x8
DB press
30x5x10
Tricep pushdowns
50x3x15