Kong's Gettin' Hodge

[KDW]

Deadlifts:
With very light warmups of 135X5 and 225X5, there was no pain.
315X5 I felt pain that annoyed me.
345X5, same level of pain..no decrease.
375X5, same level of pain.
405X5, same pain but weights were moving now.
435X5, same pain, weights are still moving.
455X5, surprised myself because usually feeling pain at 315 means I wouldn't get this heavy in weights but I took very small jumps and saw what was there. Happy with this. Best deadlift day in a while despite some pain.
415 for 2 sets of 6 for my RIR sets.

Bench:
So the reason I'm entering this in very late is because I went out to see Shazam. I had to rush through bench faster than I would have like but I still think it ended up being really good.
Light warmups of barX10, 135X10, 225X8 then
315X3
355X3
395X3
425X3
430X3
435X3...I think this is an all time triple PR by about 10 pounds.

Just want to note that I'm still using a closer grip and lockout is getting stronger.

[ChrisMcCarthy1979]

Cracking work!

[KDW]

Cracking work!

Thanks Chris! Hit press PR today too.
If the hips don't want to bring it, at least the shoulders will.

[KDW]

SLDL: 135X7 185X7 225X7 275X7 315X7X3 sets
Had some back fatigue so I didn't push the weights on this today.

Kneeling Press: barX5 95X5 135X5 185X5 205X5 225X5X3 sets PR for 3X5
After the set with 205, I knew this was going to be there. Its been a while since I hit a "3X5" PR, and none of these were grinders. I found a video of me doing my first 225 kneeling press from almost 4 years ago. It was a grinder. These were just flying up.

3-0-3 SSB tempo squat: barX6 135X5 195X6 205X6 215X6 225X6
Back fatigue still present and the quads were burning from the concentric tempo portion.

Finished off with 3 rounds of 15 reps each of the following circuit:
Face Pulls with 50#
Single arm cable tricep extensions 25#
Alternating Dumbell curls 25#

[KDW]

Single Leg RDL: 50X8X3 sets each leg
No big deal

Squat: 135X7 225X7 315X7 345X7 375X7 405X1
Was supposed to squat 7s today. Was supposed to work up to 2X7@8. Didn't get there because on my first rep with 405, an alligator bit me right in the left glute/hamstring tie-in that pissed me tf off so much that I just quit for the day. I wrote a soliloquoy to my coach about how pissed I am about this, and why can't it be like bench and pressing, and this, that, and the other (but I didn't go as far as hashtag_wolfs_disease_woe_is_me). He reassured me that this is part of the process and it is not uncommon for symptoms to occur at the same weights and for lifters to start getting in their own heads. I was just hoping for squats to go how deadlifts went on Friday where there was a low enough amount of pain that I can continue without increasing pain. I guess I need to remember how my first couple years of squatting went when I had consistent knee pain impeding my progress. That's how my bench ended up getting so strong in relation to my squat. I guess its time for it to catch up again.

Cable Rows: 4 sets of 10

[KDW]

I hate deadlifts.
Lots of warmups: 135X6 185X6 225X6 275X6 315X6 (hello pain)
Work sets: 345X6, 375X4, 315X6..(stopped on second set due to pain not effort RPE was sub 6...intensity was not going to be there today)
So I said, FUCK THIS...and I did 3 sets of SLDL with 225X6 225X10X2 sets...honestly, I should've stopped sumo on that first set of 315 and just switched to this. I'm tired of the pain. My new solution is to switch to a pain free movement on the initial onset of unmanageable pain because I need to train and I need to have fun doing it. I'm sick of dealing with blockers. I'm just going to create new pathways and say fuck all the blockers.

Bench Paused: 135X10, 185X8, 225X6 275X6 315X5 345X5 375X5X3 sets
All of these sets looked fairly easy on video but I was beat. I was at work till 11 p.m. last night and stayed a few hours later today too. Lot of stuff going on so I started lifting late tonight. I'm just tired but stuff moved well on bench despite lack of energy and also a little bit of pain in my elbows and shoulders.

Assisted Narrow Grip Pullups: 3 sets because I miss how these feel
BTE's: 3 sets

Week off next week.

[cole]

You are tough bro

[KDW]

Week off went great. I missed training. Left knee is still annoyed with me but not a hindrance in training. Hip is having no symptoms yet. So I take that as a good thing.

SLDLs: 6s with 315, 335, 355, and 370
Pretty hodge since I've only had 4 full speed sessions with these and 2 tempo sessions and having a week off I didn't know what to expect coming back so I'm happy with that starting point. 370 is the best I've SLDL'd in years.


Kneeling Presses: 5s with 135, 160, 185, 205, 215, 215, 215
Groove was not as good as two weeks ago but I think a couple weeks of hitting these again and I could be looking at 225X5X3 again or more...depends on what happens with the programming. The only issue here was the kneeling because my left knee was swollen. Not pain, just extra pressure. I'm confident the knee thing will resolve with time by itself with continued training as it has in the past.

303 Tempo SQ: 185X6X4
Went very cautious here because I didn't want to make my knee more annoyed. These felt very easy as 185 should and my knee did feel better with each set.

[KDW]

Second day back. Entire post chain feeling Sunday today. Sore but all good.

Single leg deadlift: 8s with 20, 30, 50, 50, 50 for each leg. No pain but also no indication if there would be pain today. Not sure if I could trust that.

SQ: 5's with 350, 370, 390, 390.
Set with 350 had a dull reminder that I'm a gimp but no pain.
Set with 370 had slightly more of a reminder but no pain.
There was low pain on the first set of 390 to the point that it slowed some of the reps.
The last set had similar low pain but instead of slowing reps, I felt like my groove was thrown off.
Still not bad for a first squat day in two weeks.

Barbell Rows..pretty strict: 165X10X4...big pump

[KDW]

DL: 135X5 pain, 185X5 pain, 205X0 wouldn't budge...felt weak, might delete later
SLDL: 205X5 250X5 300X5X2...still felt weak, might delete later
BP: 315X5 345X5 360X5X3...felt tired, but took what was there, felt like quitting but sometimes even though you are a quitter, you prove to yourself that you don't have to be.

That piano is calling my name. I need to get headphones so I can play at night. Only dark shit for these moods.

[cole]

Peaks and valleys...

[KDW]

Peaks and valleys...

Tell me about it! Let me know if I sound like a whiner. I couldn't stand it if I sounded like a whiner to you guys.

Tues April 30
Single Leg Deadlift: 25X8 35X8 50X8 each leg...for the first time in a while there was legit pain here but it improved on each set.
Squats: barX5 135X5 225X5 315X5 345X4..stopped due to pain went to plan B which was take weight off the bar...a lot...and keep going...265X5X2
Cable Rows: 135X10X3 105X10

Went Robot mode on Tuesday and just got shit done. I think it led to a much better Friday than last week.

Friday May 3
Pause Deadlift: 135X5 225X5 275X5...OK..better than 185...lets go...315X5X4..managed pain well today and actually lifted something over 50%. Big win.
Bench: barX5 135X5 225X5 315X5 345X5 375X5X3..felt hodge won't delete later.

[Wilhelm]

@KDW, in my eyes, you have well earned the right to whine a bit.

Not that you sound like you are, i'm just sayin'.


Also, i still often think of you when one of my squats has a good, locked in back all the way through.
And i watch them back three times a week now.
Thank you.

[ChrisMcCarthy1979]

I think you get to say what you like in your Training Log so don't worry about it - Lift for long enough and just about everyone will go through periods like this and there's no need to pretend you're fine about it.

[cole]

nah you dont whine. but you do call out whiners on their logs (cry baby wolf) that was hilarious.

[KDW]

@ChrisMcCarthy1979 You are right. We do get to say what we like; however, I think that if someone is whining or feeling sorry for their self, they are bascially making it harder for them to overcome whatever the hill or mountain they are trying to overcome. So, while these logs are my thoughts on my training, they are also a look into how my mind can work with me or against me during the process.
@Wilhelm I'm glad that you are benefitting from the bracing vids for squats. But def call me out for whining when I do it.
@cole LOLOLOL lulz. If I could log in over there, I'd do it more.

[KDW]

Things are turning back around.
SLDL: 315X6X3..each set was easier than the last. Should be good moving up over the next few weeks.
Kneeling Press: 165X6 185X5 205X5X2 205X6(miscounted)...same deal here. 205's just started flying on each set. This is a good sign. I'd love to hit a 3X5 PR on these in a month or so
Tempo SQ 3-0-3: Hate these but got work done...135X6 185X6 225X6 255X6
I don't like tempo squats at the end of the workout but I pushed them a tiny bit harder than I have in the last 7 weeks...still sandbagged hard though.

[KDW]

Tuesday May 7 2019
Didn't want to do single leg deadlifts so I cheated and did RDLs with extended range.
RDLS (extended range): 205X8X3 for work sets. Hamstrings ablaze.
This was a bad choice because I had to move onto squats and my knees felt wobbly as shit (as if shit was a wobbly thing).

Squats: 275X5 315X5 325X5 335X5 for work sets with wobbly knees.
Pain-wise, I managed to keep everything in a manageable range so it was alright. No sudden increase in pain today.

Barbell Rows (hang style very strict): 165X10X4 sets
and since the bar was on the floor....
Deadlift: 185X1 225X1 315X1X2 sets...just to see how my hip was feeling. Not bad.

Friday May 10 2019
2 count Pause Deadlifts: 275X5 300X5 315X5 335X5 350X5
So in sharp contrast to last week, I actually used a count for my pause. Last week, my pause was momentary because I didn't think I was given a count. I thought my program said 2 inch pause which I meant to mean 2 inches off the floor. LOL. Derek actually meant 2 count pause. I ended up going past where I was last week after getting used to the pause length and with really no disturbing pain until the very last rep. Last week, I felt pain on every set's last rep just as bad as that. So going from 5 or 6 pain reps to just 1 at a heavier weight and a longer pause is good progress to me.

Bench: 315X5 345X5 380X5 380X5 390X5
Everything felt good today on bench. Probably should've not increased on that last set as it did feel slightly more than what I was aiming for but it looked good upon review. So win.

[KDW]

DL: 135X5 225X5 275X5 315X5 335X2....eyeroll
KP: 175X5 200X5 210X5X3...ez
Tempo Squats: not happening.

[KDW]

Single Leg RDL: 50X8X3 sets each leg
SQ: work sets: 315X5 335X5 345X5 355X5 365X5...like 96% without pain. At least there was no increasing pain but definitely not 100% pain free yet.
Barbell Rows (no floor touch): 175X10X4 sets...could feel the dumb hamstring on every one of these sets.