Trav's training ADD log #programhoppersanonymous

[Travis]

1/30/19

SSB Squats(2min rest)
300x2x1
320x2x1
340x2x1
360x1
230x5x5(1min rest)

CGBP(2min rest)
235x2x1
255x2x1
275x2x1
295x1
185x5x5(1min rest)

Decided to work up & back down a little with some singles. My right knee is still doing weird stuff, lower quad feels tight/swollen. Walk outs were sketchy AF but squatting felt stable.

[Travis]

1/31/19

SGDL
325x1
235x2x10

BB Row
135x4x10

This knee is getting old

[Travis]

2/4/19

Facepulls
49x3x15

Bench w/short red bands(EliteFTS)
135x8x3(1min rest)

Press (pyramid - 90secs rest)
95x2x5
105x2x5
115x2x5
125x2x5
135x2x5
145x5

2 Board Press (pyramid - 1min rest)
145x2x10
155x2x10
165x2x10
175x10

Seems like I'm exercising & not training lately, but I'm having more fun than I've had in a while.

[Travis]

2/5/19

SSB Good Mornings(1min)
150x4x5

BB Rows(1min)
135x2x5
145x2x5
155x2x5
165x2x5
175x2x5
185x5

Pulldowns(1min)
93x15
82x12
71x15
60x16
49x25

EZ bar Curls(1min)
80x10
70x10
60x10
50x10
40x15
30x20
20x30

Good mornings were very humbling. Being that weak at them is probably a sign I need to do them more.

[Travis]

2/8/19

Facepulls
49x3x15

Multi grip bar Bench(3rd grip from center)
255x1
275x1
285x1
235x3x3

DB Bench(1min rest)
45x20/16/14/12/10/8

Tate Press
25x5x12

Rear Delts
20x2x15

The multi grip bar is very awkward feeling. I like the Tate presses. Finding triceps exercises that don't piss off my elbows is getting trickier the older I get. Doing rear delt flyes without retracting my scaps was humbling as well.

[Travis]

2/9/19

Box squat
360x1
270x4x3

This was a testing day of sorts. I thought the box would let me squat with a vertical shin angle(which it did) & make my right knee/quad a little bit happier(which it didn't). I did discover that my knee likes squatting out of my monolift attachments better than walking them out now, so not a total waste.

[Travis]

2/10/19

DL(30secs rest)
285x10x1

BB Rows(1min)
185x3x5

Pulldowns(1min)
113x13
103x10
93x10
82x10
71x12
60x15
49x25

[Travis]

2/13/19

Squat w/wraps
370x1
405x1

Bench
205x5
225x5
235x5
245x5
250x3

This was the only day I could train this week & I was thinking about doing a meet the first part of April, so I decided to see wear my squat is with wraps. 405 moved slower than 440 did back in December. There is something going on with my right quad, but I'm not going to worry about it. I'm probably gonna run a conjugate type program with a deadlift focus for the foreseeable future. Maybe this is what I needed to get my DL out of the poverty range.

[Travis]

2/18/19
Sumo DL
315x1
335x1
355x1
365x1

Sumo SLDL
185x2x15

DB RDL w/green bands
45x2x12

Hamstring curls w/micro bands
25x3x15

Pulldowns
141x4
131x8
121x10
110x14
99x15
88x16
77x20

Well, I guess it's time for my bi-monthly update. Spoiler alert, I wound up getting a vasectomy in March & didn't do the meet I was gonna do.

[Travis]

2/19/19
Bench w/short red bands
135x12x3

Press
95x5
105x3
115x1
115x5
125x3
135x1
135x5
145x3
155x1

Facepulls
55x10x10

Tri Pushdowns
55x3x10
33x2x15

[Travis]

2/22/19
Box squats w/micros
190x12x2 - 30secs rest

DL w/micros
245x12x1 - 30secs rest

Hamstring curls w/micros
25x5x10

[Travis]

2/23/19
Facepulls
55x5x10

2 board press
315x1,2x1
335x1
345x1

DB bench
45x2x20

French press
70x15
65x10

Tate press
30x2x15

Tri pushdowns
55x3x10

[Travis]

2/24/19
Pulldowns
148x8,6
128x10
118x12
108x15
98x15
88x15

[Travis]

2/25/19
Hamstring curls
25x3x15

Hammer curls
25x3x15

Cross body DB tri ext
25x3x15

[Travis]

2/27/19
3" block pulls
415x1
435x1
455x1
475x1

3" sumo block pulls w/straps
315x3x5

Hamstring curls w/micros
35x5x10

1 arm pulldowns
44x3x10

[Travis]

2/28/19
Bench w/short reds
150x10x3

Seated OHP
65x10
75x10
85x8
95x6

Fat grip slide rows
95x3x15

[Travis]

3/4/19
Box squats w/micros - 45secs rest
210x10x2

DL w/micros
265x10x1

Sumo SLDL
225x2x10

Pulldowns
104x3x10

[Travis]

3/6/19
Facepulls
44x5x15

Bow bar bench
270x1
280x1
290x1
300x1
310x1
320x1
330-miss
230x2x5

3 board CGBP
225x2x10

Tri pushdowns
44x2x20

Close grip pulldowns
84x4x10

Benching with the bow bar was a surprise, 320 moved faster than 290

[Travis]

3/8/19
2" deficit DL
365x1
385x1
405x1

SSB goodmornings
95x3x10
115x2x10
135x10

Hamstring curls w/micros
35x5x11

[Travis]

3/9/19
Bench w/short reds
165x8x3

Seated DB press
30x4x8

Slide rows
130x10
140x10
150x10
160x10