Trav's training ADD log #programhoppersanonymous

[Travis]

7/3/19
Facepulls
25x4x25

Pause squat
235x2x5

Bench
245x8x2

SLDL
235x3x8

DB press
30x3x10

French press
60x3x15

Squats felt good, still no knee pain. Depth is not IPF standards, but it's about parallel with hamstrings on calves, which works for me. Bench felt heavy, but moved fast. I kept SLDL's light so I can progress them through out the block. I'll probably run DB press was light, but my next DB's are 45's, so I'll probably run them up to 3x20 before I jump the weight. French press may wind up being as much of a weighted stretch for my lats as it is a triceps exercise.

[Travis]

7/4/19
Squat
275x7x2

Floor press
180x3x8

Pause DL
275x5

Bench
195x2x5

CG pulldowns
100x3x10

Planks
3x:30

Fuck floor press. I suck at them, which must mean they're good for me. That's what I'm gonna keep telling my self. Same with planks. My shoulders actually fatigue before my abs, which is surprising, since I'm what many would call a fat tub of shit.

[Travis]

7/8/19
Facepulls
25x3x30

DL
325x6x2

Bench
205x2x5

Squats w/reds
180x8x4

Bench
185x3x8

BB Rows
135x3x15

[Travis]

7/9/19
Facepulls
25x4x25

Pause squat
245x2x5

Bench
250x8x2

SLDL
245x3x8

DB press
30x3x12

French press
60x3x15

Shoulders were achy the whole workout. I moved my grip out to max width for the last 2 sets of bench for shits & giggles & it felt much better. I used to bench this way, but I think I nocebo'd myself into think a closer grip was better for shoulders when I started back lifting. I'm gonna go with the wider grip for a while & see if it continues to feel better.

[Travis]

7/12/19

Squat
265x6x2

Floor press
185x2x7

Pause DL
295x5

Bench
205x1x4

CG pulldowns
100x3x10

My turn around from nights to days, so I felt like dog shit. Just getting this workout in was a victory.

[Travis]

7/14/19

Facepulls
25x4x25

DL
340x6x2

Bench
210x2x5

Squats w/reds
200x8x3

Bench
195x3x8

BB Rows
135x3x15

[Travis]

7/17/19

Facepulls
25x4x25

Pause squat
255x2x5

Bench
260x8x2

SLDL
255x3x8

DB press
30x3x14

French press
60x3x15

[Travis]

7/19/19

Squat
285x7x2

Pin press
195x3x8

Pause DL
295x5

Bench
210x2x5

CG pulldowns
102.5x3x10

Planks
3x:30

For some reason putting my hand flat on the floor getting up & down for floor press messed with the nerves in my fingers, so I subbed in pin presses at the same height off my chest. I may keep these in since it makes setting up for the second round of benching a lot easier.

[Travis]

7/21/19

Facepulls
25x4x25

DL
340x4x3

Bench
220x4x4

Squats w/reds
220x7x3

Bench
205x4x7

BB Rows
135x3x15

[Travis]

7/23/19

Facepulls
25x4x25

Pause squat
255x4x4

Bench
260x6x3

SLDL
265x3x7

DB press
30x3x12

French press
60x3x15

I think I'm gonna have to find a new tricep exercise, my elbows don't seem to be fans of the french press.

[Travis]

7/27/19

Squat
290x5x3

Pin press
195x3x7

Pause DL
295x2x4

Bench
210x3x4

CG pulldowns
102.5x3x10

Planks
3x:30

[Travis]

7/28/19

Facepulls
27.5x4x25

DL
315x5x2
405x1

Bench
205x3x5

Squats w/reds & micros
160x8x3

Bench
185x4x8

Incline DB Rows
45x2x15,10

I've got a push/pull meet Saturday I'm gonna use as an experiment for my wider bench grip & a slight change to my deadlift set-up. 405 felt pretty easy at the end of my DL work, so I'll open there & see what's there. Plan to hit a bench single of 275 Wednesday to see how it feels.

[Travis]

7/31/19

Facepulls
27.5x4x25

Pause squat
235x2x5

Bench
275x1
225x5x2

SLDL
245x2x7

DB Press
30x3x10

Close grip Swiss bar bench
45x3x15

Swiss bar thingys are a JM press+close grip using the narrowest grip on my bar. I'm just trying to find a triceps exercise that my elbows don't hate.

[Travis]

8/1/19

Squat
275x6x1

Pin press
170x2x7

Pause DL
275x5

Bench
185x4

Pulldowns
102.5x3x10

Planks
3x:30

[Travis]

8/3/19
Meet day - WABDL in Lakeland, FL
Weights in kilos

Bench
125-good
137.5-good
142.5-good

Deadlift
185-good
195-good
207.5-good

Everything moved about how I was expecting. Moving my grip out on my bench feels better on my shoulder, but I'm a little weaker right now. My butt also came up on my 1st & 3rd about a half inch. Luckily one of the side judges couldn't be bothered to lean over to check, so I got 2 whites. Deadlift moved pretty well & I probably had another 5-7.5kgs in me. All in all, not a bad time.

Highlight of the day was seeing a couple of 80+ yr olds lift. One of the guys, Tommy Yong, was benching in the 400's into his 70's. He tore a rotator a few years ago & is benching in the mid 200's now.

[Travis]

8/5/19

Facepulls
27.5x4x25

Deadlift
315x5x1

Bench
205x3x5

Squat w/reds+micros
180x8x3

Bench
195x4x8

Incline DB rows
45x4x10

Lot more fatigue leftover from the meet than I was expecting.

[Travis]

8/6/19

Facepulls
25x4x25

Pause squat
250x3x5

Bench
235x7x2

I learned a valuable lesson today, don't try to train & coach my buddy's kid at the same time. I just keep telling myself I'm doing a good thing, but the kid is mentally exhausting.

[Travis]

8/9/19

Squat
285x7x2

Pin press
185x3x8

Pause DL
275x5

Bench
205x2x5

Pulldowns
102.5x3x10

Planks
3x:30

[Travis]

8/11/19

Deadlift
325x5x1

Bench
205x4
185x2x7

SSB w/micros
180x2x7

Wanted to be anywhere but the garage & did something anyway, so I guess that's a win.

[Travis]

8/14/19

Facepulls
27.5x4x25

Bench
275x7x2
210x2x5

Pin press
195x3x8

DB press
30x5x10

Tricep pushdowns
50x3x15