My Training Journal

[Tblock1]

Today -

was meant to be deads, hams, calves but got a bit clusterfucked.

First off I think I have a broken toe so couldnt do calf raises. Second I tryed some moderate-heavy deadlifts for the frist time in around 4 months or so due to my injury (they felt good btw) and thirdly I have a deep, painful cut in my finger on one hand from a rock while on holiday so gripping was an issue

anyway it was an evening workout and considering my diet has been pretty bad over the last 4 days I was quite pleased with how it went

15 mins cycling

Deadlifts - all double overhand
132 x 5
198 x 5
242 x 5
275 x 5

Lying Leg Curl
65lbs x 5
100lbs x 9 -rest pause- 100lbs x 4 -rest pause- 100lbs x 2
70lbs x 15

this was the first time I've ever felt a bit of a hamstring pump

DB RDL
66's x 20
77's x 15

Chin Ups because I felt like it...
2 sets of 5 wide overhand
1 set of 5 close neutral

Decline Weighted Situps
bw x 5
bw + 11lb plate x 5
bw + 27.5lb DB x 10 PR
bw + 27.5lb DB x 10

Couple of sets of plate pinches

5mins HIIT
15mins cycling

good workout, found deadlifts to be boring!

you bastard! They were boring because you werent maxing out man. Anyway how did 275x5 db over feel?

 

[JDid23]

why don't you switch to a mixed grip?

 

[ExtraMile]

because I didnt need to use a mixed grip it was only 275 lol

tblock I wasnt maxing but the 5th rep was hard I think my 1rm is probably 290-305 it sucks lol

I need to work on form though, was better than usual but not perfect, need more glute activation, more power and a stronger arch. Ill video it next hamstring workout and post it up...

 

[Tblock1]

because I didnt need to use a mixed grip it was only 275 lol

tblock I wasnt maxing but the 5th rep was hard I think my 1rm is probably 290-305 it sucks lol

I need to work on form though, was better than usual but not perfect, need more glute activation, more power and a stronger arch. Ill video it next hamstring workout and post it up...

Well I've been wondering why havent you been going heavy on bench? You dont have shoulder injuries right so why not 5x3x220....or something like that? You should shoot for a 300 bench man fuck the toher stuff if you are injured

 

[ExtraMile]

give joints a rest while cutting, never mensioned it in my log as it never bothered any of my lifts and wasnt bad but up until recently I have had sore shoulders pretty much 24/7. I can only describe the pain as if I had sore delts all day every day, but it was the underside of the delt that was sore, not like real DOMS or anything if you imagine the very bottom of the delt where it lies on the shoulder bone or whatever it was right on there that it was sore. Deep pain didnt hurt if I pressed on it or anything.

I was pretty much in denial about it because my upper body training was going very well and I didnt want to change a thing but I knew deep down it was bad news and would probably turn into something bigger over time, so when I started cutting I saw it as the opportunity to try and figure out what was doing it and since I stopped doing dips it has pretty much gone so I think they were the source of the pain. When I used to do my dumbell presses I would flare my elbows right out too to get maximal chest involvement and often come away with a little shoulder pain in my right shoulder that went away a while later. So now with dumbell presses I turn my wrists a little to bring my elbows in a slight bit more and everything seems fine.

Heavy benching would be pointless right now Im not gonna reach a 300 bench on this cutting diet. My benching isnt that light anyway I alternate between 7-10 and 10-15. Like I said before I have two rep ranges for each muscle now and alternate between them each workout.

 

[JDid23]

because I didnt need to use a mixed grip it was only 275 lol

tblock I wasnt maxing but the 5th rep was hard I think my 1rm is probably 290-305 it sucks lol

I need to work on form though, was better than usual but not perfect, need more glute activation, more power and a stronger arch. Ill video it next hamstring workout and post it up...

When you get to heavier weights are you gonna switch? Hell, I bet i would really struggle to get 275x5 double overhand.

Also, I remember having a conversation a while ago (i'm not on much anymore) on MSN about your deadlift after i watched your form.. I think we agreed the problem was from your glutes, so that's a good thing to work on. Pullthroughs might help that... Anxiously awaiting your next vid bro good luck

 

[ExtraMile]

Yeah I remember, basically the problem came because at first I didnt used to drag the bar up my legs, it was like an inch infront, so I started concentrating on dragging it up my legs and it got to the point where at the top of the movement instead of locking my hips through with my glutes I was leavering the bar up my leaning back and dragging it up my thighs, I think I was subconciously compensating for weak/innactive glutes by using leaverage. So the lockout was a slight hitch and was a little jerky, this is why I was getting the mid/upper back problems. And both times I had the back injuries it was a small tweak that I made worse with heavy 1 arm rows.

Iv got a killer quad workout planned out and lined up for whenever I can get into the gym, I cant wait

 

[Tblock1]

give joints a rest while cutting, never mensioned it in my log as it never bothered any of my lifts and wasnt bad but up until recently I have had sore shoulders pretty much 24/7. I can only describe the pain as if I had sore delts all day every day, but it was the underside of the delt that was sore, not like real DOMS or anything if you imagine the very bottom of the delt where it lies on the shoulder bone or whatever it was right on there that it was sore. Deep pain didnt hurt if I pressed on it or anything.

I was pretty much in denial about it because my upper body training was going very well and I didnt want to change a thing but I knew deep down it was bad news and would probably turn into something bigger over time, so when I started cutting I saw it as the opportunity to try and figure out what was doing it and since I stopped doing dips it has pretty much gone so I think they were the source of the pain. When I used to do my dumbell presses I would flare my elbows right out too to get maximal chest involvement and often come away with a little shoulder pain in my right shoulder that went away a while later. So now with dumbell presses I turn my wrists a little to bring my elbows in a slight bit more and everything seems fine.

Heavy benching would be pointless right now Im not gonna reach a 300 bench on this cutting diet. My benching isnt that light anyway I alternate between 7-10 and 10-15. Like I said before I have two rep ranges for each muscle now and alternate between them each workout.

Hmm I often have kind of a continual soreness in my delts. Do you actually think that is an injury then?

 

[ExtraMile]

well it cant be good if I have a mild pain deep in my shoulders 24/7 lol, I would say its an injury because it didnt prevent me from doing anything though

about to set off on holiday again for another week, there is actually a gym in the area but its a typical fitness centre, theres actually a rule that under 16s can only use cardio machines lol because i remember asking there last year when I was 15 since we went to the same place last year. Ill see what its like maybe I can get a couple of workouts in over the holiday or at least some cardio

 

[Andalite]

take a vid of the deadlifts. it'll be a lot easier to help.