Trav's training ADD log #programhoppersanonymous

[Travis]

Hopefully this will help me be more consistent with my training. I've been back lifting since 2015, mostly 5/3/1, Nuckols's kinda Bulgarian & a whole lot of me just throwing shit together from things I read & videos I watch.


Stats:
Age 43
Height 5'6
Weight 258
Married w/ 2 teenage boys

Format:
Pounds x Sets x Reps

[Travis]

4/2/18
Squats
355x1x1@8
305x3x2
290x3x3
270x3x4
3 minutes rest between sets

Haven't lifted since the 1st week in February, so I'm gonna ease back into things. Switched back to flats to squat in & they feel pretty good. I've never tried RPE before. I'm going by Izzy's matrix of when bar speed slows noticeably it's an 8, seems simple enough. I'm also using some of Hanley's equation for volume. I struggle with this programming for myself because my job has me working 2 on/2 off & rotating shifts every 4 weeks & I've yet to find a cookie cutter template for that split.

[Travis]

4/3/18
Bench
275x1x1@8
240x3x2
225x3x3
210x4x4
2 mins rest
Sumo DL
365x1x1@9
305x2x2
285x2x3
315x1x4
2 mins rest

The 315 set was supposed to be 265x4x4, but I forgot to take the 25's off when I swapped out the 5's for the 10's, smart I am. I HATE deadlifts, so I'm gonna give sumo a shot for a while. I'm sure the fact I lockout above my dick, even pulling sumo, has nothing to do with utter contempt for the lift. The bright side is after taking a month & a half off I'm pretty confident I could still hit 300 on the bench, so there's that.

[Travis]

4/6/18
Squat
365x1@8
315x3x2
295x3x3
275x3x4
3min rest
Bench
280x1@8.5?
240x3x2
225x4x3
210x4x4
2min rest

Squats felt good, but my work capacity is shit. I should probably stick some cardio in here somewhere once I figure out an actual direction for my training.

4/8/18
Sumo DL
305x3x2
285x3x3
265x1x4
2min rest
Pulldowns
110x3x8
Tri' pushdowns
66x3x10
1min rest/superset
Lateral raises
20x3x8
Hammer curls
20x3x10
1min rest/superset

Tweaked something in my low back on the 265 DL's & called it there. I may need to pull from blocks until I can get my form dialed in on sumo.

[Wilhelm]

Thanks for adding your log to the site, @Travis.

Welcome, and here's to a good lifting year for you. +++

[Travis]

Thanks. I've always enjoyed lifting, but life, laziness & excuses turned me into a weak, fat tub of goo for years. This is my attempt to become a somewhat strong, not quite as fat tub of goo.

[Travis]

4/12/18
Squat
275x2x5,3x4,4x3
3min rest
Bench
210x3x5,4x4,5x3
2min rest
Pulldowns
110x5x8
1min rest

I spent 2 days dealing with lowback tightness after my DL tweak, so I decided to go light on squat & bench & skip DL. I switch back to day shift in about a week & I'll probably start an actual program then. For now I'm just getting myself back in the habit of lifting again after my yearly winter slacking.

[Travis]

4/16/18
Squat
245x2x6
265x2x6
285x1x6
Bench
180x2x6
195x2x6
210x1x6
Facepulls
66x7x10

Took 3mins between squat sets & 2mins on bench with the facepulls during the rest on bench.

[Travis]

4/17/18
Sumo DL
245x2x6
265x2x6
285x1x6
Press
85x5x5
105x3x5
125x1x5
Pulldowns
110x3x9,2x8

Back felt OK, but now I've got pain on the inside of my knees during sumo. I think this is gonna be a running narrative until I get my form figured out. Throwing presses back in for prehab, hopefully. My shoulder external/internal rotation is pure shit.

[Travis]

4/21/18
Squat
290x2x3
270x2x5
250x2x6
2minrest
Bench
215x3x3
200x3x5
185x3x6
1min rest

Changing from night shift to day shift sucks. Hopefully my sleeping will be straightened out by the time I lift again.

[Travis]

4/25/18
Squat
290x3x3
270x3x5
250x3x6
2min rest
Bench
215x3x3
200x3x5
185x3x6
1min rest
Facepulls
66x6x12
1min rest
Ab wheel(kneeling)
3x5
1min rest

[Travis]

4/26/18
Trap bar DL
290x3x3
270x3x5
250x3x6
Press
125x3x3
115x3x5
105x3x6
Superset w/2min rest
Seated rows
110x2x10
Pulldowns
110x4x8
LTE
60x3x10
BB curls
60x3x10

All accessories were 1min rest & curls/LTEs were superset.

[Travis]

5/1/18
Squat
310x3x2
290x3x3
270x3x5
2min rest
Bench
230x3x2
215x3x3
200x3x5
2min rest
TBDL
310x3x2
290x3x3
270x3x5
Press
130x3x2
125x3x3
115x3x5
superset-3min rest

A slight fever had me cramming 2 workouts into 1 & it sucked as bad as I thought it would.

[Travis]

5/4/18
Squat
325x3x1
310x3x2
290x3x3
2min rest
Bench
240x3x1
230x3x2
215x3x3
1min rest
Facepulls
66x8x10
done during warm-ups
Cable Side Abs
66x2x10 each side

[Travis]

5/6/18
TBDL
325x3x1
310x3x2
290x3x3
Press
140x3x1
130x3x2
125x3x3
Superset w/2min rest

One of these days I'll actually give a shit enough to do accessory work with some kinda consistency.

[Travis]

5/9/18
Squat
295x3x3
275x3x5
255x3x6
2min rest
Bench
220x3x3
205x3x5
190x3x6
2min rest
Facepulls
66x8x10
done during warm-ups

[Travis]

5/10/18
TBDL
295x3x3
275x3x5
255x3x6
Press
130x3x3
120x3x5
110x3x6
superset with 2min rest
Tri pushdown
44x20,13,13
Rope hammer curls
44x20,10,9
superset 5min density block

Hanley might just be an evil genius. I may actually start doing some accessories with these density block superset thingys.

[Travis]

5/14/18
Squat
315x3x2
295x3x3
275x3x5
2min rest
Bench
230x3x2
220x3x3
205x3x5
2min rest
Facepulls
66x5x12
Ab wheel 5x3
done during squat warm-ups
DB rows 45x3x8
done during bench warm-ups
DB hammer curls 20x23,12,10,8,10,8,5
5min density block

[Travis]

5/15/18
TBDL
315x3x2
295x3x3
275x3x5
Press
135x3x2
130x3x3
120x3x5
superset with 3min rest
Side delt raises
15x18,11,9,8,7,7,5
5min density block
Tri pushdown
44x26,13,10,9,9
5min density block

[Travis]

5/19/18
Squat
335x3x1
315x3x2
295x3x3
2min rest
Facepulls
66x6x10
done during squat warm-ups

Pushed bench back, right shoulder wanted to be a bitch.