Bolder's Training Log

[Bolder]

20/9/24

Had to bench on a fixed bench because the gym was uhhh... (already thinking about investing in a proper home gym), the hooks were too short, especially when my arms are more elongated with a close-grip for bench. The gym used to have good benches (like powerlifting styled ones). There's a powerlifting gym nearby me as well, but it's really expensive (the guy charges like 50 to 80 bucks weekly and it's not 24 hour).

Close-Grip Bench, touch and go:
100kg/220 x 6 (was supposed to get 8, but my arm was doing extra work unracking from the hooks lol)
100kg/220 x 3
100kg/220 x 3
100kg/220 x 3
100kg/220 x 3
100kg/220 x 3


Chin-Ups, assisted:
-47kg/103lb x 7
-47kg/103lb x 5

DB Tricep Extensions

DB Bicep Curls

Bench 1RM test next week, Friday.

[DanCR]

The heavy deadlifts maybe contributing to the knee pain as well

Any time that I've had knee pain from DLing, it's because I'd gotten forgetful and was "squatting the bar down" on the eccentric. Accomplishing the eccentric by pushing your hips back, back, back, and letting your knees bend only when they must, will solve that, if it's the issue.

[Bolder]

The heavy deadlifts maybe contributing to the knee pain as well

Any time that I've had knee pain from DLing, it's because I'd gotten forgetful and was "squatting the bar down" on the eccentric. Accomplishing the eccentric by pushing your hips back, back, back, and letting your knees bend only when they must, will solve that, if it's the issue.

I've seen your deadlifts before; which seems closer to the ground? You also use your legs a fair bit. I think your sort of build may benefit with the sumo deadlift. Well, it's up to you.

Yeah, I definitely need to break at the hips for deadlifts (and the squats). Thanks for the reminder; I'm just usually thoughtless with my lifting.

[DanCR]

The heavy deadlifts maybe contributing to the knee pain as well

Any time that I've had knee pain from DLing, it's because I'd gotten forgetful and was "squatting the bar down" on the eccentric. Accomplishing the eccentric by pushing your hips back, back, back, and letting your knees bend only when they must, will solve that, if it's the issue.

I've seen your deadlifts before; which seems closer to the ground? You also use your legs a fair bit. I think your sort of build may benefit with the sumo deadlift. Well, it's up to you.

Now that you mention it, although I’ve always thought of myself as a higher hips deadlifter, lately I have been getting more upright and really getting my legs into it. It’s funny that I needed someone else to point it out haha. That said, I’ve also been using very light weight; as the weight goes up, my hips tend to as well.

You might be right about sumo. I’m half interested in finding out for ego purposes, i think DLs are pretty useless for hypertrophy, though, and sumo even more so.

Yeah, I definitely need to break at the hips for deadlifts (and the squats). Thanks for the reminder; I'm just usually thoughtless with my lifting.

I break at the hips at the top of a DL, but at the knees with the squat. I squatted with a hip break for years and all it got me was a tweaked back, over and over.

[Bolder]

The SBD belt and knee sleeves are finally here:



I have no trouble breaking into the belt (in fact, I'm just one hole away, and I ended up worrying if my waist size will decrease and that I would have to punch more holes, which I need special tools for and I'm not good with my hands nor am I a crafty person). The thing is that the latch thing gets stuck... and I had to use a screwdriver to pull it out.

As for the knee sleeves... I measured my knee joint and calves before hand (which was a little while ago) and I have small knees/calves but relatively 'bigger' quads. So I tried it on and I couldn't get it past the upper knees or lower quads. I also worry if my quads will get bigger as well (which will become harder to put on). Also, when I tried putting on the knee sleeves, it had a rough surface, making my fingers and knuckles bleed a bit (I did watch the vid of how to put it on, but it was too small and I had to have a family member pull out the knee sleeve for me lol)... I guess I may just keep it as elbow sleeves (maybe)... so I guess I may get a bigger size... two sizes up...

I tried putting on my knee sleeves again but used a produce plastic bag, stuffed it inside the knee sleeves around my calves (with it being half-folded), and it slipped on, but however it felt like calves was getting quite constricted while putting it on, and it's hard to take it off. Still gives blisters.

Got it from this video:

Maybe I also need to stop training calves for a while, lol (they're not big, but they may get in the way). However, this maybe short-term since the lower quads and calves may still get bigger overtime. I've only tried it wearing shorts; there's no way it would fit with my pants. I may still invest in larger knee sleeves to wear it over my pants since I mostly train with them versus shorts.

[Bolder]

Also, something to note.

Since Friday I have had some left pec pain (not too severe). Most likely it came from the close-grip bench and was doing more volume for the bench overall, or possibly sleeping wrong (which I doubt).

[Clearwater47]

Cool idea with the bag. I'll have to try that out next time I wear knee sleeves.

[Bolder]

Cool idea with the bag. I'll have to try that out next time I wear knee sleeves.

Yep, very crafty. Never thought about that idea.

I will start using knee sleeves along with the SBD belt in two weeks (depending on how my knees feel like).

[Bolder]

23/9/24

Easy Bench deload (weights flew up and purposely tried to speed through it to try to prime the CNS for the bench max later in the week) before tesing my 1RM on Thursday, upper-body work (other exercises were intense, all going to failure except for the bench press).

Bench Press, touch and go:
92.5kg/204lb x 3
92.5kg/204lb x 3
92.5kg/204lb x 3
92.5kg/204lb x 3
92.5kg/204lb x 3

Chin-Ups, assisted:
-49.5kg/109lb x 8 (bump down to -47kg)
-49.5kg/109lb x 5
-49.5kg/109lb x 4

Overhead Press, strict:
56kg/123lb x 5 (Wow, who knew doing a bench deload doesn't trouble my OHP that much lol. Gonna up to 57.5kg, already got some other smaller micro plates; going to start using 0.125kg/0.250lb plates till I hit 60kg on the OHP)
56kg/123lb x 5
56kg/123lb x 5

DB Tricep Extensions:
12.5kg/28lb x 9 (Lying)
12.5kg/28lb x 7 (Lying)
12.5kg/28lb x 6 (Lying)
8kg/18lb x 10 (Overhead)
8kg/18lb x 9 (Overhead)
8kg/18lb x 9 (Overhead)

DB Bicep Curls:
15kg/33lb x 7 (Incline)
15kg/33lb x 6 (Incline)
15kg/33lb x 4 (Incline)
17.5kg/39lb x 3 (Hammer)
15kg/33lb x 5 (Hammer)
15kg/33lb x 5 (Hammer)

This session took like ~100 minutes, like an hour and 40 minutes, lol, due to the bunch of arm work at the end. I lost my arm pump (when I was doing the later sets), a telltale sign that I need to cut back down from 3 sets to 2 sets each. Strangely, the dumbbells felt better for my arms than the machines. I remember Geoffrey Verity Schofield accrediting his arm size to incline dumbbell curls, and then there was a recent study that mentioned that the incline DB curls trained the biceps more while the preacher DB curls trained the forearms more?

Tomorrow is lower-body day, squats and deadlifts! I'll do deadlifts before squats (since the deadlifts will be heavier than the squats).

[Bolder]

24/9/24

Knees were sort of painful, but not as bad as before. Failed on deadlifts as well; the bar just hovered around my mid-shins. Then on squats, I put on the patella tendon straps (however one was longer than the other but got a new one to match with the other one after the session), they helped subdue some of the knee pain during squats. I also did something different for squats; I turned away from the mirror and squatted in the power rack as well.

Warmed up with wall-sits at home. Gonna do 5 sets of 45-second holds next time, 1 set wasn't enough. Was gonna do GHR before squats, but didn't want it to get in the way for deadlifts.

Conventional Deadlifts w/o Belt (with mixed-grip):
170kg/375lb x 0
170kg/375lb x 0 (tried again with straps, but failed)

High-Bar Squats w/o Belt:
120kg/264lb x 5

GHR with Back-Extensions:
BW x 10 + 4
BW x 9 + 4
BW x 9 + 4

Single-legged Tempo 3-0-3 Leg Extensions:
30kg/66lb x 6 (some knee pain occurred; I then lowered the weights)
15kg/33lb x 6
15kg/33lb x 6

Single-Calf Raises:
17.5kg/39lb x 8
17.5kg/39lb x 7
17.5kg/39lb x 7

I was also debating the idea if I should've kept my patella tendon straps on throughout the whole session. I took it off after squats, but perhaps next time I'll wear it throughout the whole session.

Also, gonna reduce the sets on the GHRs and leg extensions from 3 sets to 2 sets (not impose further stress on the patella tendons and already getting enough work from the squats/deadlifts). Gonna start squatting before deadlifting and gonna start wearing my SBD belt for deadlifts.

Also, can't wait to see what I can bench on Thursday, but however I don't know if my bench strength increased much... but we'll see. I forgot to mention that I got new microplates as well, like 0.125kg/0.28lb and 0.250kg/0.55lb plates (gonna be useful for the OHP and later on for bench).

[Bolder]

26/9/24

I was pretty fatigued coming into the session (but regardless I needed to max out); my upper body was sore, particularly my chest, biceps, and triceps. I think I went too hard on the arm-work on monday which impeded my performance. I also had a lot of salty greasy food, last night and this morning, consumed too much salt, and drank a lot of water (I thought to eat a lot for the bench 1RM, but I think I lost some water weight from consuming too much water as well lol).

TL;DR didn't hit the bench PR. Also, when I tried doing the chin-ups, my biceps were too sore and I had some pain in my right bicep.

Bench Press, touch and go:
135.25kg/298lb x 0 (felt bad during the warm-ups, I thought of going for 136kg/299lb, but settled on 135.25kg/298lb with my microplates, lol).

Overhead Press, strict:
57.5kg/127lb x 3 (felt grindy)
57.5kg/127lb x 3
57.5kg/127lb x 3

Chin-Ups, assisted - Did the first set heavy, then switch to a light set.

Dips, assisted - Needed to find a way to do tricep work without fatiguing the triceps too much

I guess this means back to the brute-force LP and heavy sets of 5s for my bench. I thought about getting the low-fatigue strength template from Barbell Medicine (but I have to buy it from their site; I already have gpp/endurance 7-week and 16-week knee rehab templates). This also depends if the knee pain isn't too bad as well. The 7-week endurance was fine (ran it in the past, good for weight-loss) but 16-week knee rehab? Didn't do much for me... my only concern for barbell medicine (BBM) is a lot of their programming can be quite high-volume.

Probably going to need the most up-to-date training scheme for strength, which maybe the low-fatigue strength template from BBM. Where it makes you work up to a top sets of 3 reps, 2 reps, or 1 rep at like an RPE of 7 to 9, and then 3 to 5 back-off sets with 3 reps to 5 reps at a low RPE of like 4 to 6 (to manage fatigue). That comes later if the brute-force LP + heavy sets of 5s stops working for bench (along with doing 1 AMRAP set for squats/deadlift; if it both works, may move to 5/3/1 for the squats/deadlifts).

But yeah, back to the brute-force LP and heavy sets of 5s for my bench, for now (which had worked for me in the past). Current bench PB is 120kg/264lb for 4 reps and my 1RM sits at 132.5kg/292lb at the moment; I'm going to try to get 125kg/275lb for 5 reps (that's if I get in my first sets but gonna do 3 heavy sets of 5 reps on bench twice a week) and see what it'll do for my bench 1RM again (try 135.25kg/298lb again). I hope I can be recovered for the next bench/upper session. Next Monday, I may start 105kg/231lb for 3x5 and ramp up over the weeks/months along with doing a double-progression (whenever I hit 125kg/275lb for 5 reps on the first set, I'll stop and try for a 1RM in the next session, doesn't matter if I get 4 or 3 reps in the next two sets when I hit 125kg/275lb for 5 reps on the first set).

I would probably need to strap up for deadlifts for tomorrow's squat/deadlift/lower session (as my biceps may still be fatigued). Also, use the SBD belt for deadlifts.

Can't forget to use my patella tendon straps for squats too and better 5 sets of 45-second wall sits tomorrow as well prior to the session. Gonna try to get 125kg/275lb for 5+ reps on squats and 170kg/375lb for 1 to 5 reps on deadlifts.

[Bolder]

1/10/24

I felt some knee pain, worse than last time. Even felt it through my patella tendon straps.

I just don't know what's going on with deadlifts. I think the squats are maybe starting to interfere with my deadlifts (since the squats are getting heavier and a little more grindier). Going to have to start thinking about getting around it. I thought about having a one-dominant squat and deadlift days, but separate or possibly going back on my old every other day, 3 days a week push/pull/legs program. We'll see...

Warmed-up with wall-sits, 3 sets, 30-seconds each with 2-minute rest periods at home.

High-Bar Squats w/o Belt:
130kg/286lb x 5

Conventional Deadlifts w/ Belt (with mixed-grip):
150kg/330lb x 0 (???????????????)

Single-Calf Raises:
27.5kg/61lb x 8
27.5kg/61lb x 7
27.5kg/61lb x 7

Single-legged Tempo 3-0-3 Leg Extensions:
17.5kg/39lb x 10

GHR with Back-Extensions:
BW x F
BW x F

Couldn't do the exercises in order since the other equipment were occupied.

[Bolder]

30/9/24

I came to the gym around 6pm (occupied with a lot of annoying things during the day), no parking space. Decided to go somewhere eat, then went back home, and then decided to come to the gym around 10pm.

First set on bench felt grindy, then the other two sets felt better than the first one lol.

Bench Press, touch and go:
107.5kg/237lb x 5
107.5kg/237lb x 5
107.5kg/237lb x 5

Chin-Ups, assisted:
-47kg/104lb x 8 (different equipment)
-47kg/104lb x 4
-47kg/104lb x 3

Overhead Press, strict:
57.5kg/127lb x 3
57.5kg/127lb x 3
57.5kg/127lb x 3

DB Bicep Curls:
14kg/31lb x 7 (Incline)
14kg/31lb x 6 (Incline)
15kg/39lb x 8 (Hammer)
15kg/33lb x 4 (Hammer)

DB Tricep Extensions:
12.5kg/28lb x 5 (Lying)
12.5kg/28lb x 9 (Lying)
9kg/20lb x 9 (Overhead)
9kg/20lb x 8 (Overhead)

Triceps were really pumped; I couldn't even flex lol.

Squats/deads/lower-body day tomorrow!

[Bolder]

1/10/24

I felt some knee pain, worse than last time. Even felt it through my patella tendon straps. Also, when I pushed myself on the fourth and fifth reps, I started feeling some left hip pain as well, but that just went away later into the session (which was strange).

I just don't know what's going on with deadlifts. I think the squats are maybe starting to interfere with my deadlifts (since the squats are getting heavier and a little more grindier). Going to have to start thinking about getting around it. I thought about having a one-dominant squat and deadlift days, but separate or possibly going back on my old every other day, 3 days a week push/pull/legs program. We'll see...

Warmed-up with wall-sits, 3 sets, 30-seconds each with 2-minute rest periods at home.

High-Bar Squats w/o Belt:
130kg/286lb x 5

Conventional Deadlifts w/ Belt (with mixed-grip):
150kg/330lb x 0 (???????????????)

Single-Calf Raises:
27.5kg/61lb x 8
27.5kg/61lb x 7
27.5kg/61lb x 7

Single-legged Tempo 3-0-3 Leg Extensions:
17.5kg/39lb x 10

GHR with Back-Extensions:
BW x F
BW x F

Couldn't do the exercises in order since the other equipment were occupied.

[Bolder]

3/10/24

Bench press felt good, but somehow the knee pain emerged while I was benching, but this time it was the right knee lol. So both of my knees are in pain, but I guess I'll see how squats/deadlifts/lower-body goes tomorrow (but I doubt I'd be able to do much). If it hurts more, then I'll have to reduce the load massively and do tempo/knee rehab work for 12 to 16 weeks...

Bench Press, touch and go:
110kg/242lb x 5
110kg/242lb x 5
110kg/242lb x 5

Chin-Ups, assisted:
-47kg/104lb x 7
-47kg/104lb x 5
-47kg/104lb x 4

Overhead Press, strict:
57.5kg/127lb x 3 (Again lol)
57.5kg/127lb x 3
57.5kg/127lb x 3

DB Bicep Curls:
14kg/31lb x 8 (Incline)
14kg/31lb x 6 (Incline)
17.5kg/39lb x 4 (Hammer)
17.5kg/39lb x 4 (Hammer)

DB Tricep Extensions:
14kg/28lb x 9 (Lying)
14kg/28lb x 8 (Lying)
10kg/22lb x 9 (Overhead)
10kg/22lb x 6 (Overhead)

[Bolder]

4/10/24

I had knee pain when I went into the session. Then did wall-sits and warmed up; the knee pain wasn't then that bad. I felt a bit in the squats, but it wasn't that bad. The squat was a grinder because I haven't touched those sorts of weights for a while. I guess I may as well keep pushing since the knee pain is always present.

High-Bar Squats w/o Belt:
135kg/297lb x 2 (grinder, but I'll keep increasing the weights, and force myself to go back over 170kg/375lb for a single perhaps, but if I start hitting singles, then I'll start 2 sets of 3 reps back-off sets at 80% of that single on that day)

Conventional Deadlifts w/o Belt (with mixed-grip):
145kg/319lb x 5 (felt hard. Usually this weight is supposed to feel lighter)

Single-legged Tempo 3-0-3 Leg Extensions:
20kg/44lb x 9
20kg/44lb x 8

GHR with Back-Extensions:
BW x F
BW x F

Single-Calf Raises:
30kg/66lb x 9
30kg/66lb x 8
30kg/66lb x 8

[Bolder]

7/10/24

Alright session. Bench press felt grindy

Bench Press, touch and go:
112.5kg/248lb x 5
112.5kg/248lb x 5
112.5kg/248lb x 5 (almost didn't get the fifth rep. Maybe someday I need to reduce it from 3 sets to 2 sets).

Chin-Ups, assisted:
-47kg/104lb x 6
-47kg/104lb x 3
-47kg/104lb x 3

Overhead Press, strict:
57.5kg/127lb x 3
57.5kg/127lb x 4 (I did not know how I got an extra rep on the second and third sets lol)
57.5kg/127lb x 4

DB Bicep Curls:
15kg/33lb x 6 (Incline)
15kg/33lb x 5 (Incline)
15kg/33lb x 6 (Hammer)
15kg/33lb x 4 (Hammer)

DB Tricep Extensions:
15kg/33lb x 7 (Lying)
15kg/33lb x 6 (Lying)
12.5kg/27lb x 4 (Overhead)
12.5kg/27lb x 4 (Overhead)

[DanCR]

Bench Press, touch and go:
112.5kg/248lb x 5
112.5kg/248lb x 5
112.5kg/248lb x 5 (almost didn't get the fifth rep. Maybe someday I need to reduce it from 3 sets to 2 sets).

Someday maybe, but for now I'd keep pushing the three sets, and repeat the same weight from session to session if you have to do so to get all of the reps.

[Bolder]

Bench Press, touch and go:
112.5kg/248lb x 5
112.5kg/248lb x 5
112.5kg/248lb x 5 (almost didn't get the fifth rep. Maybe someday I need to reduce it from 3 sets to 2 sets).

Someday maybe, but for now I'd keep pushing the three sets, and repeat the same weight from session to session if you have to do so to get all of the reps.

That would definitely make sense (probably the best way to go about it). What you're suggesting is step-loading, but having benched 118.5kg/261lb for 5 reps before. Trying to get to that number soon (through some muscle memory) and then microload my way from 118.5kg/261lb for 5 reps or 120kg/264lb for 5 reps to 125kg/275lb for 5 reps.

[Bolder]

8/10/24

Not much knee pain in this session (which was good), but 140kg/308lb on squats felt weird on my back (I wanted to go for the second rep or more, but decided to rack it).

High-Bar Squats w/o Belt:
140kg/308lb x 1 (try to get back to 170kg/375lb, but try to get a beltless PR of 171kg/377lb for 1 rep, then train with the SBD belt and knee sleeves from here on out)
112.5kg/248lb x 3
112.5kg/248lb x 3

Conventional Deadlifts w/o Belt (with mixed-grip):
150kg/330lb x 5 (felt better than the 145kg/319lb for last time, lol)

Single-legged Tempo 3-0-3 Leg Extensions:
22.5kg/49lb x 8
22.5kg/49lb x 7

Single-Calf Raises:
35kg/77lb x 8
35kg/77lb x 7
35kg/77lb x 6

Back-Extensions: - the GHR was taken
BW x F
BW x F

Tomorrow is rest day, then bench/upper-body the day after.