Starting a log, training like a madman to work out my anger!

[NoFatChicks91]

It's 9/11 today ladies and gentlemen... never forget.

Yeah, legs were definately showing signs of overtraining starting thursday last week, so I took it easy on them for 3 days.... Resulting in 5 new PR's baby!

PRs : Squat 225 x 5 , Front squat 170 x 5, deadlift 340 x 5, SLDL 290 x 5 Leg press 500 x 5

God, like maybe 2 months ago or less 225 was like my 1 or 2 rep max. I've had 225 x 5 in my sights for a really long time but just couldn't get that bitch, until today.

Everything was strictly 5x5. If I did 6 sets on something it's because the first set felt way too easy.

Squats: 205 x 5 / 220 x 5 / 220 x 5 / 225 x 5 / 225 x 5 / 220 x 5
Deadlift: 315 x 5 / 335 x 5 / 340 x 5 / 335 x 5 / 330 x 5
Front Squat: 170 x 5 / 165 x 5 / 165 x 5 / 160 x 5 / 160 x 5
SLDL: 275 x 5 / 290 x 5 / 285 x 5 / 280 x 5 / 275 x 5
Hack Squat: 220 x 5 / 240 x 5 / 220 x 5 /220 x 5/ 200 x 5
Leg Press: 450 x 5 / 470 x 5 / 470 x 5 / 500 x 5 / 470 x 5

I was pleased with my performance today. I almost shit myself on the 225 squats haha. Maybe I need a butt plug

Seriously though, I barely got that last rep on my second set of 225, and when I racked the bar I started seeing stars and the room was spinning. That means I pushed myself to the max!

Might go back tonight if I have time.

 

[NoFatChicks91]

Came in and worked out again, clearly got caught looking at this personal trainer's ass. Meh.

Weighted lunged: 120 x 16 / 120 x 16 / 120 x 16 / 100 x 16
Seated leg curl: 160 x 12 / 175 x 8 / 175 x 8

I ran out of my whole grain pancake mix, FUCK. I've been eating 3-4 big ass pancakes in the morning with a huge bowl of egg whites with several whole eggs thown in. Several pounds worth of food and the yummiest meal of the day.

 

[rustilldown]

Damn I hate when they don't serve pancakes in the am here. Just my fav lol . Good work and the personal trainer probably likes the attention of your ass peeking self.


Ride it like you stole it!!

 

[NoFatChicks91]

Yesterday was tough. I did alot of 5x5 stuff but since my back is my problem area things are either too heavy and form gets shitty or not heavy enough for 5 reps, but that's only on some exercises, namely bent over row. So if I felt it was kinda light I just rested less and threw in more sets so I'd feel it. My form on bent over row has to be perfect. I think I've seen only one other person that uses form I'd approve of in the gym, everyone else lifts too heavy and turns it into some kind of deadlift exploading into a row. When I do this exercise my back stays completely straight the whole time, body doesn't move so it's all in the lats.

Bent over Row: 135 x 5 / 135 x 5 / 125 x 5 / 120 x 5 / 120 x 5 / 120 x 5 / 115 x 5 / 115 x 5 / 115 x 5

100 pullups.... Hands felt very tender afterwards. As usual I had to kip through 90 percent of it. But today I felt more powerful when I was doin strict pullups so good deal.

I get to the lat pulldown and had trouble using a weight I could get 5 times after those pullups

Lat Pulldown: 160 x 4 / 155 x 4 / 145 x 5 / 140 x 5 / 140 x 5 / 135 x 5 / 130 x 5
60 pushups
Seated Cable Row: 85 x 5 / 85 x 5 / 90 x 5 / 90 x 5 / 80 x 5
Reverse Grip Lat Pulldown: 150 x 5 / 150 x 5 / 145 x 5/ 145 x 5 / 140 x 5
Row Wide grip: 220 x 5 / 200 x 5 / 190 x 5 / 190 x 5 / 180 x 5 / 180 x 5 / 180 x 5
Row Hammer Grip: 210 x 5 / 200 x 5 / 200 x 5 / 200 x 5 / 190 x 5 / 180 x 5

100 burpee pullups

Hands hurt so bad when I was doing those but I fought through it. After I was done I took my gloves off and saw the damage, haha. Let's just say it felt like my skin was tearing apart on each pullup when I hit like 70 and it turns out that's exactly what happened.

Lat pulldown: 120 x 12 / 120 x 10 / 110 x 12
Cable row: 75 x 12 / 75 x 10 / 70 x 10
Close grip lat pulldown: 120 x 10 / 110 x 10 / 100 x 10

150 pushups
1 mile run

 

[Buildingup24]

Lower the weight->up the reps for back work. ESpecially for stuff like lat pull downs n cable rows- allows for better MmC n contractions.

 

[NoFatChicks91]

Lower the weight->up the reps for back work. ESpecially for stuff like lat pull downs n cable rows- allows for better MmC n contractions.

Thanks for the tip man I definately agree with that. I'll be sticking in the 8-10 or 10-12 range for those movements next time for sure.

 

[rustilldown]

Your pullups are
Inspiring I haven't done the 100 for a while. I'm thinking tonight its
Time to do that again question for you, do you find power cleans work your rear delts also? Mine are sore as shit lately and I haven't been doing any rear delt isolation work really. Traps Hurt too


Ride it like you stole it!!

 

[NoFatChicks91]

Your pullups are
Inspiring I haven't done the 100 for a while. I'm thinking tonight its
Time to do that again question for you, do you find power cleans work your rear delts also? Mine are sore as shit lately and I haven't been doing any rear delt isolation work really. Traps Hurt too


Ride it like you stole it!!

I'd say it's probably from the cleans, definately the trap soreness is due to the cleans. My entire back and shoulder area is sore as shit right now so it's hard to say if it's due to cleans I did on Monday. As I picture the movement though I would say the rear delts have got to be involved at the peak of the movement

 

[NoFatChicks91]

My joints were on fire yesterday to the point where it was almost debilitating. I know what's causing it and there isn't much I can do about it right now except fight through it I guess. I have a really high pain tolerance too, but I could tell it was impacting most of my lifts, especially cleans and shoulder press. With cleans I was losing the force in the shrug because it hurt so much to do that snap at the top of the movement. I caught myself landing in a V several times. Ended up doing 10 sets of cleans because I knew I could get that weight with good form and I wasn't going to stop until I had gotten at least 5 sets in that I found my form to be acceptable. Still wasn't a bad workout per se, the way I look at it I pushed myself through agonizing shoulder pain and still got the workout done. Made a new PR with 5 reps 55 lb dumbell shoulder press (I know it's not impressive haha)


Power Cleans: 135 x 5 / 135 x 5 / 135 x 5 / 140 x 5 / 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5
Seated Dumbell Shoulder press: 40 x 5 / 50 x 5 / 55 x 5 / 55 x 4 / 50 x 5 / 50 x 5
Hang Clean: 95 x 5/ 115 x 5 / 125 x 5 / 135 x 5 / 130 x 5 / 130 x 5 / 125 x 5

Shoulders were stinging so bad I did 3 sets of DB press to give them some relief. I guess it helped a little.

Dumbell Press: 60 x 5 / 65 x 5 / 65 x 5 I was obviously weak from monday and the 200 + pushups on Weds

When I started doing raises my shoulders actually started feeling better. I warmed up big time for like 10 mins before the workout so idk what the deal is. Lateral raises hurt but front raises felt good.

Seated Lateral Raise: 25 x 12 / 30 x 8 / 25 x 10 / 25 x 8 / 22.5 x 10
Seated Front Raise: 17.5 x 8 / 17 .5 x 8 / 15 x 10 / 15 x 8
Straight arm Lateral Raise: 15 x 8 / 12.5 x 10 / 12.5 x 10
Bent over reverse fly: 40 x 10 / 40 x 8 / 35 x 10 / 8 x 35
Barbell Upright row: 85 x 5 / 75 x 8 / 70 x 10 / 70 x 8 / 65 x 8

Shoulders were not stinging near as bad so I did higher rep hang cleans to make up for the poor form I encountered earlier on hang cleans. They started hurting again but form was better. I also wanted to really fatigue my traps so my shrugs would feel heavier. I still have grip problems, though they are getting better, so this way I could shrug 70 lb dumbells and still feel it. Worked out well my shoulders are sore today.

Hang Clean: 95 x 10 / 95 x 10 / 105 x 8 / 105 x 8
Dumbell Shrug: 70 x 10 / 70 x 8 / 70 x 8 / 70 x 8

Damn dumbells kept almost falling out of my hand on 3rd and 4th set so I'd set em down and immediately re grip them to get the last few reps. While my grip still sucks monkey balls, don't get me wrong, I am noticing improvement. I think what really works my grip more than anything is back day. The pulldowns and all the shit get em but after a total of 200 pullups my forearms were incredibly sore. I still try to do my warmup deadlifts without my lifting straps, but when I get up to heavy shit I start using them so my hands do not tear any more than they already have.

30 mins of cardio

 

[Buildingup24]

You need to give the body a break. Jack up fish oil and fat intake for a while- it helps with joints and also consider a week of high rep isolation type work. Cables n such. It's not sexy and record breaking but it'll strengthen connective tissue. Seriously 1 week of taking it easy and going light/high rep stuff will help.
You have to understand compounds have an impact o everything especially if u dont Deload or back off the weight.

Also- rear Delt work as much as possible- face pulls/Delt Flyes..etc it's vital for shoulder health