Trav's training ADD log #programhoppersanonymous

[Travis]

9/14/18
SkyNet W1D3

Squat
280x8x2
Bench
180x4x5
SLDL
225x3x8 -beltless
Pulldowns
88x3x10

The squat & bench are %s, SLDLs are @8, which I'm just bumbling my way through this RPE stuff. I've used autoregulation for years, but putting numbers to it turns my brain to soup. The pulldowns are on a Titan pulley system with a red band around the loading pin to keep it from swinging around, so I don't know what the weight is at the end of the pull, weak regardless. I have a mix of pound & kilo plates, that's where some of my odd weights on accessories comes from.

Also, anytime I write beltless, that's me, not SkyNet.

[Travis]

9/15/18
SkyNet W1D4

Facepulls
22x3x20
Floor Press
165x3x8
DL /pause below knee
245x3x5
DB Row
45x3x15
French Press
40x3x15

Main lifts were #s, accessories were RPE.

Turns out floor press for me is the same as a feet up bench, the bar touches my sternum with my elbows on the floor. I'm gonna do feet up pin presses right above my chest in their place. I had to look up french press, turns out it's just a standing tricep extension.

[Travis]

9/17/18
SkyNet W2D1

DL
295x8x2
Bench
190x4x5
Squats w/ bands(green)
185x3x8

I added my belt for squats.

[Travis]

9/18/18
SkyNet W2D2
Facepulls
22x3x30
Bench
220x9x2
175x3x8
Squat w/ pause halfway down
250x3x5
DB OHP
30x3x10

I had to split this session up. A buddy I'm helping with his bench came by, so I did my bench with him & then did my squats & DBs later. I may post some overviews of the stuff I have my kids & my buddy & his kid doing, just real basic stuff, but it's been an eye opener for me on how different people respond. God bless anybody who can't pick & choose who they train.

[Travis]

9/21/18
SkyNet W2D3

Squats
290x8x2
Bench
190x4x5
SLDL
245x3x8 -beltless
Pulldowns
88x3x10

Just a punch the clock type of workout

[Travis]

9/22/18
SkyNet W2D4

Facepulls
22x3x30
Pin Press/feet up
175x3x8
DL /pause below knee
255x3x5
DB Row
30x3x15
French Press
50x3x15

I need to get some DB handles. Pin press was a lot harder than I was expecting, which is good.

[Travis]

9/24/18
SkyNet W3D1

DL
310x8x2
Bench
195x4x5
Squats w/ bands(green)
225x3x8


Really starting to question using the green bands. I know I'm making big jumps in weight, but next week is prescribed 240x3x7, so the weight is about right. Pretty sure it's a mental thing, having to try to accelerate all the way through the lift. It is kinda fun having a lift that makes me a little nervous again.

[Travis]

9/25/18
SkyNet W3D2

Facepulls
22x3x30
Bench
225x9x2
Squat w/ pause halfway down
260x3x5
Bench
180x3x8
DB OHP
30x3x10

One aspect of this program I'm liking so far is I'm able to get the workouts done in around an hour. I superset the squats & the light bench & was able to get today's done in about 45min. This is nice because now I'm lifting on some of my work days so I can have my weekends off for family stuff.

[Travis]

9/27/18
SkyNet W3D3

Squats
300x8x2
Bench
195x4x5
SLDL
255x3x8 -beltless
Pulldowns
98x3x10

Squats moved pretty good & depth felt good. I need to get back in the habit of recording my comp squats since I plan on actually competing to make sure I'm not stopping at gym PR depth.

[Travis]

9/28/18
SkyNet W3D4

Facepulls
22x3x30
Pin Press/feet up
180x3x8
DL /pause below knee
265x3x5
DB Row
45x3x15
French Press
60x3x15

Pin press was heavy as shit & the pause DL's were brutal, which shouldn't be the case at these low of %'s. It wasn't until tonight that I realized day 3 was done at 3 in the morning & day 4 was done at 3 in the afternoon of the same day. I feel marginally better about myself now.

[Travis]

10/1/18
SkyNet W4D1

DL
320x7x3
Bench
205x6x4
Squats w/ bands(reds)
250x3x7

I overshot the banded squats & had to cut a set. I think the DL's took more out of me than I expected. At least that's what I'm telling myself to make it hurt less.

[Travis]

10/2/18
SkyNet W4D2

Facepulls
33x3x30
Bench
235x8x3
Squat w/ pause halfway down
270x5x4
Bench
190x4x7
DB OHP
30x3x10

Squats felt much better. I read the program wrong & did 7 on the 1st set & didn't die, so my crushed squat ego is salved a little. Bench felt good, but that's par for the course. I guess I'll always be a bro at heart.

[Travis]

10/4/18
SkyNet W4D3

Squats
310x7x3
Bench
205x6x4
SLDL
245x4x7
Pulldowns
98x3x10

I've switched back to healed shoes for squat & it seems to help my hip thingy I have going on. I also cut the weight back a little on the SLDL because my right hammy at the back of my knee was feeling a little tender. Overall, not a bad day.

[Travis]

10/6/18
SkyNet W4D4

Facepulls
33x3x30
Pin Press/feet up
190x3x7
DL /pause below knee
275x5x4
DB Row
45x3x15
French Press
70x3x15

[Travis]

10/8/18
SkyNet W5D1

DL
275x7x1
Bench
175x3x4
Squats w/ bands(greens)
185x2x7

It's a good thing SkyNet has some autoregulation built in, this day was rough. Only got about 3hrs of sleep & I could tell it. I'm still trying to get these bands figured out.

[Travis]

10/9/18
SkyNet W5D2

Facepulls
33x3x30
Bench
210x9x2
Squat w/ pause halfway down
240x3x5
Bench
165x3x8
DB OHP
30x3x12

[Travis]

10/11/18
SkyNet W5D3

Squats
290x9x2
Bench
190x5x5
SLDL
225x3x8
Pulldowns
99x3x10

I've actually signed up for an APF meet Dec 1st & the raw divisions are either bare knee or wraps/sleeves. I figured, since I did single ply back in the early 90's as a teen, squatting with wraps would be like riding a bicycle. I was wrong. First, I forgot how much the can hurt. Second, I forgot how long it can take to wrap your knees. Between warm-ups, wrapping & working the camera my 9 sets of squats took at least an hour. The camera brings up the third thing I have to work on, hitting depth with wraps. I think I need to push into the wraps & sit down more instead of back like I would in a suit, which is what my lizard brain seems to think I'm wearing when I wrap my knees.

I'll just keep doing my pause & banded squats in sleeves & if I can't get these wraps by the time the meet rolls around I'll just leave a few pounds on the platform. I'm just going for a participation trophy & to be some kind of an example to my kids.

Damn that got wordy.

[Travis]

10/13/18
SkyNet W5D4

Facepulls
33x3x30
Pin Press/feet up
165x3x8
DL /pause below knee
245x3x5
DB Row
45x3x15
French Press
70x3x15

[Travis]

10/15/18
SkyNet W6D1

DL
310x9x2
Bench
195x5x5
Squats w/ bands(reds)
225x8x3

I changed up the banded squats from 3 sets of 8 to 8 sets of 3 & it worked a lot better.

[Travis]

10/16/18
SkyNet W6D2

Facepulls
33x3x30
Bench
225x10x2
Squat w/ pause halfway down
260x4x5
Bench
180x4x8
DB OHP
30x3x10

I'm trying to push the volume on days I don't work. Bench felt heavy, but it moved well.