My Training Journal

[ExtraMile]

Chest, shoulders + bi's today

Bench
88, 110, 132, 165 x 5
187 x 3
204 x 3
215 x 3

Seated DB
33's x 8
55's x 10
61's x 5

Flat DB
4 sets of 6-8 w/ 61's

Incline DB
2 sets of 8-10 w/ 50's

Straight Bar Curls
5 sets of 9-10

Preacher Curls
4 sets: 8, 8, 8, 6

forearms and bi's super pumped

 

[ExtraMile]

Kind of a crappy workout today, not had enough sleep lately so I guess that could be the cause

Deads
worked up to 341x3 not great - couldn't keep my arch as per usual

tryed out GMs which were awkward as fuck lol

KB Swings - 3x15
Bent Over Rows - 3x5
Seated Rows - 5 sets
BB Tri Extension - 4x15
Abs - 4x15-20

 

[ExtraMile]

Kind of a crappy workout today, not had enough sleep lately so I guess that could be the cause

Deads
worked up to 341x3 not great - couldn't keep my arch as per usual

tryed out GMs which were awkward as fuck lol

KB Swings - 3x15
Bent Over Rows - 3x5
Seated Rows - 5 sets
BB Tri Extension - 4x15
Abs - 4x15-20

 

[Tblock1]

get some sleep and come back to kill it next time!

 

[ExtraMile]

Been thinking a lot about what to do with my training and how to tackle the problems I've encountered. I've decided I'm going to take a risk and make some big changes. I'm going to drop my squat right back to the 230-250 range for 5-8 reps. This should be sub max and allow me to get a break from maxing out on the squats. I'm going to drop deadlifts for the next month. I have also found that I can't get any progress going on any of the back work I do. For this reason I'm going to replace deadlifts with high pulls for a month. The explosive nature should overload my upper back while allowing me to practice really ripping the bar off the floor - something I struggle with.

I'm going to start squatting twice a week also.

And I'm going to start doing my chest work on an incline. Incline db used to be a main stay for benchpress assistance and my bench used to be my strongest lift so I figure I'll go back to that.

While my squat and DL are deloaded I'll be working hard on strengthening my quads and spinal erectors. These are the areas that fail first in my squats and pulls. So my training will look like this for the next month:

Monday:
squats for a 3-5 rep set
front squat probably hit a 2x2 or 3x3
calves 3 sets
weighted hypers 5 sets
leg press 2 sets

Wednesday
bench work up to a 2-5 rep set
ohp: 2-3 sets
incline db: 4 sets
bi's: 8 sets

Friday:
squat up to a sub max set of 8
high pulls 4-5 sets
tri's: 8 sets
accessory work: grip, calves, abs

 

[JDid23]

Been thinking a lot about what to do with my training and how to tackle the problems I've encountered. I've decided I'm going to take a risk and make some big changes. I'm going to drop my squat right back to the 230-250 range for 5-8 reps. This should be sub max and allow me to get a break from maxing out on the squats. I'm going to drop deadlifts for the next month. I have also found that I can't get any progress going on any of the back work I do. For this reason I'm going to replace deadlifts with high pulls for a month. The explosive nature should overload my upper back while allowing me to practice really ripping the bar off the floor - something I struggle with.

I'm going to start squatting twice a week also.

And I'm going to start doing my chest work on an incline. Incline db used to be a main stay for benchpress assistance and my bench used to be my strongest lift so I figure I'll go back to that.

While my squat and DL are deloaded I'll be working hard on strengthening my quads and spinal erectors. These are the areas that fail first in my squats and pulls. So my training will look like this for the next month:

Monday:
squats for a 3-5 rep set
front squat probably hit a 2x2 or 3x3
calves 3 sets
weighted hypers 5 sets
leg press 2 sets

Wednesday
bench work up to a 2-5 rep set
ohp: 2-3 sets
incline db: 4 sets
bi's: 8 sets

Friday:
squat up to a sub max set of 8
high pulls 4-5 sets
tri's: 8 sets
accessory work: grip, calves, abs

even though your quads seem to be your weak point, it looks like you need more hamstring work to me bro. you have back squat, front squat, leg press all on monday, and only hypers which kinda hit your hamstrings. maybe add a few sets or RDL? you also don't have even 1 exercise for your upper back

 

[lweaver]

When you fail during a squat, at what point in the lift does it occur? I don't think it's all too common for anterior chain to be the weakness for back squatting.

 

[ExtraMile]

lweaver: during the squat I drive out of the hole pretty well (glute strength) then get stuck half way up, often I start to loose my arch too.

during the deadlift I find it hard to really rip the bar off the floor. My hips also shoot up a bit and my back rounds.

jdid: back squats hit hams, so do the weighted back raises. Also you mensioned upper back, but high pulls are primarily an upper back exercise. This is just a temporary change, something I have never done for back before, that should provide some overload. I need a break from deadlifting anyway.

 

[JDid23]

lweaver: during the squat I drive out of the hole pretty well (glute strength) then get stuck half way up, often I start to loose my arch too.

during the deadlift I find it hard to really rip the bar off the floor. My hips also shoot up a bit and my back rounds.

jdid: back squats hit hams, so do the weighted back raises. Also you mensioned upper back, but high pulls are primarily an upper back exercise. This is just a temporary change, something I have never done for back before, that should provide some overload. I need a break from deadlifting anyway.

i understand all your points, but think mine are still valid and should be taken into consideration. Having said that, good luck on your new program bro. hope it works out for you.

 

[ExtraMile]

Trained legs in the early afternoon today

Squats
110 x 5
132 x 5
160 x 5
187 x 5
220 x 3
253 x 5 no sweat

Paused Front Box Squat
(parallel box)
132 x 3
165 x 3
176 x 2
198 x 2 x 2

Standing Calf Raise
132 x 33
132 x 18?
110 x 20? Last few reps weren't full rom

Weighted Hypers
66lbs BTN x 6 reps x 5 sets

Leg Press
305 x 12
330 x 6