Trav's training ADD log #programhoppersanonymous

[Travis]

9/21/19

Facepulls
50x4x12

Leg ext/curls
50x4x10

Squat
260x4x7

Bench
205x5x7

Sumo
260x3x7

Still getting pain on the inside of my left knee with sumo. I'm sitting at about 6 weeks out from my meet, so this is probably gonna be my last sumo for a while. Bench was slow as hell by the end of the last set. Bench is starting to be a mind fuck.

[Travis]

9/22/19

Facepulls
50x4x12

Leg ext/curls
50x4x10

Squat
280x4x5

Bench
220x5x5

DL
280x3x5

Made the switch to conventional. I can't wrap my head around the fact my conventional lockout is lower than my sumo. I may have figured out a way to keep my butt down on the bench, no leg drive. Luckily I've got a little while to get this dialed in.

[HIThopper]

Do you mean the bar is sitting lower down your body when a conventional pull is locked out?

[Travis]

Do you mean the bar is sitting lower down your body when a conventional pull is locked out?

Yeah, it's weird. I really concentrate on "making my arms long" & my lockout is just below my junk conventional & just above sumo. I held a broomstick with my deadlift grip & just moved my feet from narrow to wide & it's the same thing, so it's not from bracing differently. The human body makes no sense.

[Travis]

9/25/19

Facepulls
50x5x12

Leg ext/curls
50x5x10

Squat
320x4x3

Bench
250x5x3

DL
340x3x3


Upping the intensity from 65% for 7's to 80% for 3's for the last 6 weeks going into the meet. Bench felt good for the 1st time in what seems like forever. I moved my feet in close to bench & back under me so I'm up on my toes & it felt like I was able to keep my butt down. Also moved my grip in to pinkies on the rings & felt a lot more pop off my chest. Hopefully I'm heading in the right direction.

[Travis]

9/26/19

Facepulls
50x5x12

Leg ext/curls
50x5x10

Squat
280x4x5

Bench
220x5x5

DL
320x3x5

Right hip felt a little wonky on squats. Bench is back to feeling like gravity hates me. At least it's consistently inconsistent, so I got that going for me.

[Travis]

9/30/19

Facepulls
50x5x12

Leg ext/curls
50x5x10

Squat
320x5x3

Bench
250x6x3

DL
340x4x3

Had a buddy watch my bench to make sure my butt stays on the bench with my new set-up. Good news is it does. Bad news is it kills my lower back. Going forward I think I'm gonna save the really tucked feet bench for my singles & just bench like I've been doing for my volume.

[Travis]

10/1/19

Facepulls
50x5x12

Leg ext/curls
50x5x10

Squat
280x5x5

Bench
220x6x5

DL
320x4x5

Felt drained today. I'm probably going to swap in a heavy single in place of a set on each lift. I need the exposure to heavier weights & a break from some volume. I'm sure it's mostly mental at this point.

[Travis]

10/4/19

Facepulls
50x3x12

Leg ext/curls
50x3x10

Squat
355x3x2
385x1

Bench
280x4x2

DL
375x4x1

Squats feel like I'm almost back to my pre knee AIDS strength. I was able to keep my butt on the bench for all my reps, so that's a win. The weight feels crazy heavy, but then I watch the video & they look really fast. Guess I just have to trust the process. Deadlift was being a pain in my ass. My set-up is inconsistent. I guess I just need to accept that with my t-rex arms I'm gonna have a very stiff leg looking DL.

[Travis]

10/9/19

Squat
325x3
285x5
325x3
285x5
325x3
285x5
325x3
285x5

Bench
252.5x5x3

I'm just tired of squatting & deadlifting every workout, so I decided to split them up. Doing sets across for 8 sets didn't sound like fun either, so I alternated them.

[Travis]

10/10/19

Bench
222.5x5x5

DL
345x3x3
305x3x5

Used the same alternating pattern with DL as squats & it felt OK. I also alternated the bench in with them. 3 mins after DL & 1 min after bench.

[Travis]

10/14/19

Squat
325x4x3
285x4x5
alternating sets

Bench
252.5x6x3

Bench felt really good, so I did an extra set.

[Travis]

10/15/19

Bench
222.5x7x5

DL
345x3x3
305x3x5
alternating sets

Mixed bench in with DL again. Felt so good I did 2 extra sets.

[Travis]

10/18/19

Squat
395x1
365x3x2

Bench
285x4x2

DL
385x3x1
415x1

Squat moved OK, coulda been faster. Bench felt like shit. Butt stayed down, but my bar path was garbage, down & up. Had a twinge in my upper right hamstring on DL. No pain, just a "sensation".

[Travis]

10/20/19

Squat
330x6x3

Bench
255x8x3

DL
350x5x3

Things were moving well tonight, so I did some extra sets. When I laid out this program I was lifting every day I'm not working, but taking Saturdays off for family stuff has been beneficial, I think. I guess I'll know for sure in a couple of weeks.

[Travis]

10/23/19

Squat
330x4x3
290x4x5
alternating sets

Bench
255x7x3

[Travis]

10/24/19

Bench
225x7x5

DL
350x3x3
310x3x5
alternating sets

[Travis]

10/28/19

Squat
330x4x3
290x4x5
alternating sets

Bench
255x5x3

[Travis]

10/29/19

Bench
225x6x5

DL
350x3x3
310x3x5
alternating sets

[Travis]

11/1/19

Squat
419x1
375x3x2

Bench
290x4x2

Wow, it's been a while since I updated this