45 years old, 5'7 tall, a not lean 210 or so lbs.
PRs:
Squat 365 lbs. (3/20/24)
Deadlift 410 lbs. (11/8/21)
Bench 300 lbs. (1/13/24)
Press 180 lbs. (12/26/19)
All lifts with no belt, wraps, sleeves, or straps unless otherwise stated.
DCR - Can you believe how much I am in heaven?
Moderator: Chebass88
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DCR
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DCR - Can you believe how much I am in heaven?
Last edited by DCR on Wed Mar 20, 2024 5:59 pm, edited 14 times in total.
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DCR
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Re: DCR Training Log
December 13, 2019
Press: 45x5, 95x5, 115x5, 135x3 145x3 155x1 165x1 175x1
Adductor Machine 3 plates: 3x10
Leg Press empty x10
Squat 95 x countless triples working on form. Slight lean forward from Juggernaut's squat school video with Jackie Perez appears to be huge help in keeping bar over midfoot and squatting with legs (versus back). Everything still feels like shit, though - hoping introduction of assistance/bodybuilding work after at least 15 years away will rebuild quads/adductors and help with keeping legs even.
Press: 45x5, 95x5, 115x5, 135x3 145x3 155x1 165x1 175x1
Adductor Machine 3 plates: 3x10
Leg Press empty x10
Squat 95 x countless triples working on form. Slight lean forward from Juggernaut's squat school video with Jackie Perez appears to be huge help in keeping bar over midfoot and squatting with legs (versus back). Everything still feels like shit, though - hoping introduction of assistance/bodybuilding work after at least 15 years away will rebuild quads/adductors and help with keeping legs even.
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DCR
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- Age: 45
Re: DCR Training Log
December 14, 2019
Deadlift 135x3 185x3 225x3 275x2 305x2 325x1 345x1 315x2
T-Bar Row 45 3x6
Squat 45x3 95x3 115x3 135x3 155x3 175x3 Same thoughts as above. New form feels much better, but left hip still feels locked up and legs (knees) still not quite even.
Deadlift 135x3 185x3 225x3 275x2 305x2 325x1 345x1 315x2
T-Bar Row 45 3x6
Squat 45x3 95x3 115x3 135x3 155x3 175x3 Same thoughts as above. New form feels much better, but left hip still feels locked up and legs (knees) still not quite even.
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mgil
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Re: DCR Training Log
Welcome aboard!
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Wilhelm
- Little Musk Ox
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Re: DCR Training Log
Welcome to the site. \o/
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DCR
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Re: DCR Training Log
Thank you both. Been lurking for a very long time.
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DCR
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Re: DCR Training Log
December 16, 2019
Adductor Machine 4 plates 3x10
Split leg press 20 lbs. 3x10
Squat 45x5 95x5 135x5 175x5 205x5 225x3 245x1 265x1...
...and then the gym closed.
If I were an RPE guy, the 265x1 would have barely registered a 5. Maybe a 4. Easily could've hit 325 or so tonight but every single rep felt like garbage, hips uneven, knees uneven. Went home and went straight to apartment building gym and did goblet squats with 25 lbs. in the mirror, forcing everything into place. Almost came it felt so good. I need to stop squatting with a barbell completely until I get this shit fixed. FML.
Adductor Machine 4 plates 3x10
Split leg press 20 lbs. 3x10
Squat 45x5 95x5 135x5 175x5 205x5 225x3 245x1 265x1...
...and then the gym closed.
If I were an RPE guy, the 265x1 would have barely registered a 5. Maybe a 4. Easily could've hit 325 or so tonight but every single rep felt like garbage, hips uneven, knees uneven. Went home and went straight to apartment building gym and did goblet squats with 25 lbs. in the mirror, forcing everything into place. Almost came it felt so good. I need to stop squatting with a barbell completely until I get this shit fixed. FML.
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DCR
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- Age: 45
Re: DCR Training Log
Sick - (hopefully) last day of cold.
Deadlift 135x3 185x3 235x3 285x3 315x2 345x1
Bench 45x3 135x3 185x3 225x3 245x2 265x1 280x1 x0+1
Goblet Squat 25x10 30x10
Inc DB Bench 30sx6x7
Jerkoff stole the first rep with 280 for absolutely no reason - was moving just fine. Went for second one because pissed.
Odd issue with uneven hands, and once even, felt like more pressure on right shoulder than left. Monitor it.
Deadlift 135x3 185x3 235x3 285x3 315x2 345x1
Bench 45x3 135x3 185x3 225x3 245x2 265x1 280x1 x0+1
Goblet Squat 25x10 30x10
Inc DB Bench 30sx6x7
Jerkoff stole the first rep with 280 for absolutely no reason - was moving just fine. Went for second one because pissed.
Odd issue with uneven hands, and once even, felt like more pressure on right shoulder than left. Monitor it.
Last edited by DCR on Fri Dec 20, 2019 9:10 pm, edited 1 time in total.
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MattimusMaximus
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Re: DCR Training Log
Welcome! Good luck with the training!
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DCR
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Re: DCR Training Log
@MattimusMaximus Thank you. Gonna be rough on this log over the next month or two....
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DCR
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Re: DCR Training Log
December 22, 2019
Last day of cold (I think). Don’t think it affected me much, if at all. Maybe the death of power on attempted press PR. Anyway:
T-Bar Row Ex10 45x10 55x6x6x6
Press 45x5 95x5 135x5 150x3 160x1 170x1 180x0 (flew off chest, died halfway up) 160x3
Adductor Machine 5 plates 3x10
Standing Single Leg Curl 20x10 30x10 40x10
Goblet Squat 35x10 40x3x5
For anyone reading: Is it the thing here to do reps x sets, or sets x reps? I always used the latter (i.e. above, that’s 40 lbs., three sets of five reps), but feel like I’m seeing more of the former.
Last day of cold (I think). Don’t think it affected me much, if at all. Maybe the death of power on attempted press PR. Anyway:
T-Bar Row Ex10 45x10 55x6x6x6
Press 45x5 95x5 135x5 150x3 160x1 170x1 180x0 (flew off chest, died halfway up) 160x3
Adductor Machine 5 plates 3x10
Standing Single Leg Curl 20x10 30x10 40x10
Goblet Squat 35x10 40x3x5
For anyone reading: Is it the thing here to do reps x sets, or sets x reps? I always used the latter (i.e. above, that’s 40 lbs., three sets of five reps), but feel like I’m seeing more of the former.
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DCR
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- Age: 45
Re: DCR Training Log
December 24, 2019
Deadlift 135x5 225x5 275x3 325x2 350x1
Bench 45x5 135x5 185x5 225x5 250x2 275x1 300xNEG 250x3
Goblet Squat 40x10 45x10
Deadlift 135x5 225x5 275x3 325x2 350x1
Bench 45x5 135x5 185x5 225x5 250x2 275x1 300xNEG 250x3
Goblet Squat 40x10 45x10
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DCR
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- Age: 45
Re: DCR Training Log
December 26, 2019
T-Bar Row Ex10 55x10 65x10x10x10
Press 45x5 95x5 140x5 155x3 170x1 180x1PR 165x2
Adductor Machine 5 platesx10x10x10
Single Leg Standing Leg Curl 50x10x10x10
Goblet Squat 50x10 55x10 60x5
T-Bar Row Ex10 55x10 65x10x10x10
Press 45x5 95x5 140x5 155x3 170x1 180x1PR 165x2
Adductor Machine 5 platesx10x10x10
Single Leg Standing Leg Curl 50x10x10x10
Goblet Squat 50x10 55x10 60x5
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ChasingCurls69
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Re: DCR Training Log
I think if it directly follows the numbers, i.e. 150x3x5 it's repsXsets, but if there's a space like 150lbs 3x5 it's setsXreps.
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mbasic
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Re: DCR Training Log
yes, it is the wayChasingCurls69 wrote: ↑Thu Dec 26, 2019 8:30 pm I think if it directly follows the numbers, i.e. 150x3x5 it's repsXsets, but if there's a space like 150lbs 3x5 it's setsXreps.
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DCR
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Re: DCR Training Log
Cool - thank you both.
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DCR
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Re: DCR Training Log
December 28, 2019
Deadlift 135x5 225x5 275x4 315x2 335x1 350x1
Bench 45x5 135x5 230x5 255x2 275x1 295x0 245 w/pause x2
Goblet Squat 60x10 65x5x2
Squat (set bar/mirror) 55x5. Wider grip on this felt really good - interesting - potential solution to leaning problem?
Deadlift 135x5 225x5 275x4 315x2 335x1 350x1
Bench 45x5 135x5 230x5 255x2 275x1 295x0 245 w/pause x2
Goblet Squat 60x10 65x5x2
Squat (set bar/mirror) 55x5. Wider grip on this felt really good - interesting - potential solution to leaning problem?
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DCR
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- Posts: 3536
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: DCR Training Log
December 30, 2019
T-Bar Row Ex10 45x10 65x10 75x3x3
Press 45x5 95x5 145x5 165x2 180x0 170x1 160x1
Adductor Machine 6 platesx5x3
Single Leg Standing Curl 20x10 60x10x7x5 Right hamstring definitely weaker. No shit, but finally heavy enough to clearly show.
Goblet Squat 65x10 70x5x2
Squat (set bar/mirror) 65x6x2
T-Bar Row Ex10 45x10 65x10 75x3x3
Press 45x5 95x5 145x5 165x2 180x0 170x1 160x1
Adductor Machine 6 platesx5x3
Single Leg Standing Curl 20x10 60x10x7x5 Right hamstring definitely weaker. No shit, but finally heavy enough to clearly show.
Goblet Squat 65x10 70x5x2
Squat (set bar/mirror) 65x6x2
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DCR
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- Age: 45
Re: DCR Training Log
January 1, 2020
Deadlift 135x5 225x5 275x5 315x2 335x1 350x1
Bench 45x5 135x5 190x5 230x5 255x3 275x1 295x0
Dude telling me that my bench grip width is much too narrow, bordering on CGBP. Sort of knew that but always been concerned about shoulders, seeing as how I've got a dozen lower body injuries/issues and this far have escaped any upper body problems (other than an umbilical hernia that I had closed last year). Gonna try next time to move out a bit, though, and see how it feels.
Deadlift 135x5 225x5 275x5 315x2 335x1 350x1
Bench 45x5 135x5 190x5 230x5 255x3 275x1 295x0
Dude telling me that my bench grip width is much too narrow, bordering on CGBP. Sort of knew that but always been concerned about shoulders, seeing as how I've got a dozen lower body injuries/issues and this far have escaped any upper body problems (other than an umbilical hernia that I had closed last year). Gonna try next time to move out a bit, though, and see how it feels.
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DCR
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- Age: 45
Re: DCR Training Log
January 3, 2020
Press 45x5x3 95x5 145x5 160x2 170x1 180x0 170x1 160x3
Adductor Machine 6 plates x10 x 10 x 6+4 almost but no quite
Single Leg Standing Curl 30x10 70x5 60x6
Goblet Squat 70x10 75x5x2 Need to remember knees first, whole point of this is quads. 75 lbs. was the breaking point - very difficult to control hips laterally. Squeezed like fuck on final set and was better. Need to stick with this weight for straight sets, only perfect reps.
Press 45x5x3 95x5 145x5 160x2 170x1 180x0 170x1 160x3
Adductor Machine 6 plates x10 x 10 x 6+4 almost but no quite
Single Leg Standing Curl 30x10 70x5 60x6
Goblet Squat 70x10 75x5x2 Need to remember knees first, whole point of this is quads. 75 lbs. was the breaking point - very difficult to control hips laterally. Squeezed like fuck on final set and was better. Need to stick with this weight for straight sets, only perfect reps.