Speed pulls all with red miniband for top end resistance 160 x 2 160 x 2 160 x 2 160 x 2 160 x 2 160 x 2 160 x 2
pull-throughs 65 x 15 65 x 15 65 x 16
neutral-grip pull-ups four sets, lots
quad extensions 65 x 13 65 x 12 65 x 10
band facepulls 3 sets of 20
Sat 5/4 volume squat
95 x 4 115 x 3 120 x 10 120 x 10 120 x 10 120 x 10
all beltless
barbell good mornings this was really about focusing on technique, so I progressed from light weight to still light weight 65 x 10 85 x 10 95 x 8 95 x 8
band abductors 3 sets of 20 standing abs
Sets of ten beltless suck.
Sun 5/5 heavy paused bench day
bar x 5 x 3 75 x 4 85 x 2 95 x 4 95 x 4 100 x 4 100 x 4 100 x 4 100 x 4
DB flat press (cumulative DB weight) 70 x 10 70 x 10 70 x 10
lat PD 90 x 11 90 x 10 90 x 9
cable rope tri ext 60 x 8 55 x 10 55 x 10 my triceps were completely fried for this.
ab wheel rollouts with a bar 15, 12, 10
band facepulls
seated unilateral rows 55 x 10 ea 55 x 10 ea 55 x 10 ea
Mon 5/6 extra day/glute work
barbell hip thrusts 160 x 7 160 x 8 160 x 8 160 x 7 160 x 8 160 x 7
Weighted pull-ups 30 x 3 30 x 3 30 x 3 bw pull-ups 11 6 5
Fist push-ups 24, 12, 10, 9
band abductors 15 with long pauses for three sets
would have done more glute and hamstring work but the hamstrings were so damned sore from Saturday's good mornings that I just took it easy because I have a pretty rough squat day tomorrow. Could have toughed it out, decided it wasn't worth it today.
agleckler Class II
Posts : 303 Join date : 2012-09-12 Age : 37 Location : Iowa City, IA - Phoenix, AZ
Remember I showed you that /r/swoleacceptance sub? Well I found this there. I was cracking up in the library.
I'm actually subbed to that subreddit now. And I feel like Nate knows this wiki by heart. I mean, srs, his internet rhetoric suggests this to be true. Possibly Grant too.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Remember I showed you that /r/swoleacceptance sub? Well I found this there. I was cracking up in the library.
I'm actually subbed to that subreddit now. And I feel like Nate knows this wiki by heart. I mean, srs, his internet rhetoric suggests this to be true. Possibly Grant too.
I have never seen this actual site but I know a couple of these. This site is truly brahsome
Remember I showed you that /r/swoleacceptance sub? Well I found this there. I was cracking up in the library.
I'm actually subbed to that subreddit now. And I feel like Nate knows this wiki by heart. I mean, srs, his internet rhetoric suggests this to be true. Possibly Grant too.
Nobody in /r/swoleacceptance is actually swole though. I've looked into it and it's very disappointing.
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Sun May 12, 2013 11:54 am
alright, haven't been logging, have been training, that's how it goes sometimes. Let's just start with Friday's work:
5/10
deadlift 135 x 2 185 x 2 215 x 2 235 x 1 255 x 4 255 x 4 255 x 4 255 x 4
speed pulls w/ 45 sec rest 160 x 2 160 x 2 160 x 2 160 x 2 160 x 2 160 x 2 160 x 2 160 x 2
may have done another 160 x 2, need to check the video
pull-throughs 60 x 17 65 x 15 70 x 14 70 x 12
neutral-grip pull-ups 12, 9, 7, 7
quad extensions 65 x 14 65 x 12 60 x 12
band facepulls 20, 17, 15, 15
5/11
Volume squat day
bar x 6 bar x 6 95 x 4 120 x 3 130 x 8 130 x 8 130 x 8 130 x 8 130 x 8
BB good mornings
65 x 5 85 x 10 85 x 11 85 x 11
DB bulgarian split squats 40 x 8 ea 40 x 9 ea 40 x 8 ea
band abductors 17, 15, 15, 15
lots of rolling immediately post-workout--this seems to really be helping with recovery. Pretty much not feeling hamstrings from the GM's at all today.
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: Janis Finkelman's log Sun May 12, 2013 3:29 pm
New team competition: Biggest Bulgarian Split Squat Wilks
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Sun May 12, 2013 4:16 pm
in my defense, by the time I'm done doing my work sets and assistance for the day I seem to be pretty goddamn wasted for these. It's really pathetic.
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: Janis Finkelman's log Sun May 12, 2013 4:50 pm
Make it your main movement!
Shh, no tears, only tear drops now
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Mon May 13, 2013 12:36 am
heavy paused bench
bar x 5 bar x 5 bar x 5 75 x 3 85 x 2 95 x 1 100 x 3 100 x 3 105 x 3 105 x 3 105 x 3 105 x 3
DB flat press (cumulative weight) 70 x 11 70 x 11 70 x 11
Not sure what to do with elbow tucking during this. I feel like I'm all over the place with it each set.
neutral-grip pulldowns 100 x 11 105 x 9 105 x 9
tricep cable pushdowns (overhead) 65 x 9 60 x 14 60 x 12
ab rollouts w/ a bar 15, 14, 10
seated iso rows 55 x 10 ea 57.5 x 9 ea 57.5 x 9 ea
Ugh, not a great week. Psychologically just kind of forcing myself through stuff. Feel disconnected from myself, not happy with myself, etc. It's encouraging that I'm able to pull off relative solid lifting performances with this crap. Finding a rock to hide under for the evening.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA
Subject: Re: Janis Finkelman's log Mon May 13, 2013 9:44 am
babyeater wrote:
DB flat press (cumulative weight) 70 x 11 70 x 11 70 x 11
Not sure what to do with elbow tucking during this. I feel like I'm all over the place with it each set.
IMO, turning your wrists inward a little (30-45 degrees) helps relieve some stress on the shoulder plus it will help increase your ROM. Also, I feel like the weight is easier to control during the movement.
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
I personally hate dumbbells, but on the occasion that I do use them, I focus on gripping the fuck out of them and trying to move in the straightest "bar" path possible.
both of these suggestions are solid in terms of how I think one might approach using the flat DB press. Yeah, I'm not really a fan of it either--but I want to use it as a way to supplement building strength off my chest. So...I'll totally keep tinkering. I actually took video of two of the sets but I'm sort of embarrassed to post it.
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Sat May 18, 2013 12:45 pm
5/15 Volume Bench
bar x 5 x 3 75 x 3 85 x 3 95 x 6 95 x 6 95 x 6 95 x 6 95 x 6
pull-ups 12, 9, 7, 6,
tricep rollbacks (single DB weight) 15 x 14 15 x 10 15 x 9
lat pulldowns 100 x 8 90 x 10 90 x 10
push-ups 24, 17, 12, 10
feet-elevated weighted crunches 40 x 32 40 x 27 40 x 26
5/16 Deadlift
135 x 3 185 x 2 225 x 1 235 x 4 255 x 2 275 x 2 275 x 2
speed pulling work, 45 sec rest between (yay for the stopwatch on my phone, this is the only thing I use it for) 150 x 2 150 x 2 150 x 2 150 x 2 150 x 2 150 x 2 150 x 2 150 x 2
neutral-grip pull-ups, weighted 25 x 5 25 x 5 25 x 5 25 x 5
pull-throughs 60 x 17 65 x 15 70 x 15 70 x 15
facepulls supersetted with band abductors:
17, 18, 17 and 18, 18, 18
As I've discussed online--although not here specifically--I'm moving into a period in which I'm going to put on some mass and see how my strength and body composition play out. I have a rough approach to the diet fleshed out, and I'm going to be tailoring some of my choices regarding accessory work in training to hypertrophy. Frankly, the way I've been approaching it, I already kind of have been. This means I'm choosing the longer road to being ranked in anything at any point--and yes, I somewhat regret this. Mentally and physically, however, I think this is the best choice for me, so I'm going to have to keep that in mind as I work on eating my pride after doing well at 105. I think I have some room to put on muscle, so I'm going to give it a shot. Honestly, I feel like I've yet again learned a lot about myself through this process. I have to define what I really want in lifting or eventually I may drift in a direction that isn't really a fit for me. I'm working on defining what I want right now, and that's difficult because I tend to have a defeatist attitude that says I'm not capable of great things. It's an awful mindset to work with, but it's sort of my default. I really want to set goals that are huge and I end up feeling like an egomaniac when I try to do so. So, lots of mental conflict. That said, if you work for something hard enough and do attain, you deserve it. If I set goals and work for them and make them and am proud of them, I shouldn't be ashamed to express that pride. I'm not sure what it is in my mindset that makes it so hard for me to give myself credit for anything I do or could do. I want to try to break free of that mentality because it severely hampers training outlook.
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Sun May 19, 2013 9:50 pm
5/18 Volume Squat
bar x 6 bar x 6 95 x 4 115 x 2 120 x 10 120 x 11 120 x 11 120 x 11
good mornings 85 x 10 95 x 11 95 x 11
DB bulgarians 40 x 10 ea 40 x 10 ea 40 x 10 ea
abductor machine 135 x 15 135 x 15 135 x 14
adductor machine 135 x 15 135 x 15 135 x 16
5/19 Heavy Paused Bench bar x 5 bar x 5 bar x 5 75 x 3 85 x 2 95 x 1 105 x 2 105 x 2 110 x 1 110 x 1 115 x 1
Flat DB press (cumulative weight) 70 x 12 70 x 12 70 x 11
Neutral-grip pulldowns 105 x 10 105 x 9 100 x 10
Overhead cable tricep pushdowns 65 x 15 65 x 15 65 x 13
seated unilateral iso rows 57.5 x 10 ea 57.5 x 9 ea 57.5 x 9 ea
Band facepulls supersetted with ab rollouts using a bar 15, 15, 15 and 15, 13, 9
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Sat May 25, 2013 12:38 pm
5/20/2013 extra stuff day
barbell hip thrusts 135 x 5 175 x 6 175 x 6 175 x 6 175 x 6 176 x 6
pull-ups 12, 9, 8, 7
bent-leg glute raises 20 ea 25 ea 25 ea
band tricep pushdowns 18, 17, 15, 15
5/21/2013 heavy squat
bar x 7 bar x 7 95 x 3 120 x 2 140 x 1 155 x 1 165 x 3 165 x 4 165 x 3 165 x 3
bodybuilding stuff
machine leg press 150 x 20 150 x 20 150 x 18 150 x 16
prone leg curl 65 x 18 65 x 13 60 x 16
weighted back extensions 15 x 23 20 x 20 20 x 20
band abductor work 18, 17, 15
5/22/2013
Volume bench
75 x 11 75 x 11+ 75 x 11+ 75 x 11+
Barbell row (strict) 75 x 10 x 5
incline DB press (cumulative DB weight) 70 x 10 70 x 8 70 x 8
wide-grip pulldowns 90 x 13 90 x 10 85 x 11
cable tricep pushdowns 60 x 14 65 x 13 60 x 14
5/23/2013
Deadlift
135 x 3 185 x 3 225 x 2 245 x 1 265 x 3 265 x 4 265 x 3
speed pulls, 45 sec rest 140 x 2 140 x 2 140 x 2 140 x 2 140 x 2 140 x 2 140 x 2 140 x 2
glute-ham raises 15, 16, 15, 13
pull-ups 11, 8, 7, 6
leg extensions 65 x 16 70 x 13 65 x 14
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Sun May 26, 2013 11:56 pm
5/25/2013
volume squat
bar x 6 bar x 6 95 x 4 120 x 3 130 x 9 130 x 9 130 x 9 130 x 8 130 x 8
barbell good mornings 100 x 10 100 x 10 100 x 10
did something else and I am absolutely blanking on what it was right now, fuuuu
band abductors 15, 15, 15, 15
5/26/3013
heavy bench
bar x 5 bar x 5 bar x 5 75 x 3 85 x 2 100 x 2 107 x 3 107 x 4 107 x 3 107 x 3
DB flat press (cumulative DB weight) 70 x 12 80 x 9 80 x 9
chin-ups 12, 8, 7, 6
cable tricep pushdowns 65 x 12 65 x 9 60 x 8
seated cable rows, neutral grip 174 x 14 174 x 12 174 x 10
band facepulls 15, 16, 15
I feel pretty intensely conflicted about lifting, competing, and what exactly I'm doing right now. Having decided not to compete at 105 and being between weight classes in typical bodyweight, it seems like a good choice to build mass/build up to a lean mass state that lands me closer to 114. This would require bulking, which, if doing a true bulk, will probably bring me in at a substantially higher (read, hard to cut from down to 114) weight than would make it easy to do a meet in October at 114.
Admittedly, I'm not remotely excited about running around with [more] excess body fat hanging off me. I bulked once about three years ago and it worked, which is awesome, but I looked like sh*t by the end of the process. Want proof? Want a laugh? Here you go:
I'm incredibly good at discipline and doing the things necessary to make a cut, but I'm incredibly bad at loosening up and "allowing" myself things. In some ways, even though I know that bulking is just a step in the process towards becoming a good lifter with a higher bodyweight, I have a hard time switching to that process. I'm not proud of this. A mixture of pride, vanity, and guilt has been making it difficult for me to embrace it. I will have to check my pride, for my numbers will be relatively un-competitive at 114 and certainly 123 if I'd gain enough to class me out of 114 in the short term. I will have to ignore the vanity I have that tells me that I may not be outstandingly attractive, but if I can stay relatively lean at least I can qualify for "not too heinous." I will have to ignore the double guilt of feeling like I'm being a huge slacker and feeling like I'm saddling Kyle with having to see my weight gain even though he insists he wouldn't mind.
I'm not proud of my struggle with any of these factors. I'm not proud of my pride, I'm not proud of my vanity, and I'm not proud of the fear that drives guilt. But I'm being honest and that is where I stand right now. The lifting is going relatively well, but I'm struggling with this shift in goals.
barbell hip thrusts 135 x 5 175 x 7 175 x 7 175 x 7 175 x 7 175 x 7
GHR's 15, 14, 14, 14 on a lower setting than I normall use, which makes this a harder exercise.
Facepulls...I think. Or band pushdowns. One of the two. It was an extra/off day, I do whatever I want that day after barbell hip thrusts. Also, here's to getting stronger on those. 180 next week, shooting for sets with 200 at some point.
5/28/2013
heavy squat
bar x 6 bar x 7 95 x 3 120 x 2 140 x 1 160 x 1 170 x 2 170 x 3 190 x 2 PR Single, PR double. As in a went out for a squat PR and then I did another rep with it. F yes. 170 x 2
box squatting 120 x 8 120 x 8 120 x 8
Seated cable leg press 160 x 20 160 x 19 155 x 19
lying hamstring curl 70 x 14 70 x 13 65 x 14
quad extensions, feet turned in 50 x 15 50 x 15 50 x 15
band abductors 18, 17, 16
5/29/2013
Volume bench, paused bar x 5 bar x 5 bar x 5 65 x 4 75 x 3 85 x 9 85 x 9 85 x 9 85 x 8 85 x 8
strict pendlay rows bar x 5 80 x 8 80 x 8 80 x 8 80 x 8 80 x 8
incline DB bench (cumulative DB weight) 70 x 9 70 x 8 70 x 8
I feel pretty intensely conflicted about lifting, competing, and what exactly I'm doing right now. Having decided not to compete at 105 and being between weight classes in typical bodyweight, it seems like a good choice to build mass/build up to a lean mass state that lands me closer to 114. This would require bulking, which, if doing a true bulk, will probably bring me in at a substantially higher (read, hard to cut from down to 114) weight than would make it easy to do a meet in October at 114.
Admittedly, I'm not remotely excited about running around with [more] excess body fat hanging off me. I bulked once about three years ago and it worked, which is awesome, but I looked like sh*t by the end of the process. Want proof? Want a laugh? Here you go:
I'm incredibly good at discipline and doing the things necessary to make a cut, but I'm incredibly bad at loosening up and "allowing" myself things. In some ways, even though I know that bulking is just a step in the process towards becoming a good lifter with a higher bodyweight, I have a hard time switching to that process. I'm not proud of this. A mixture of pride, vanity, and guilt has been making it difficult for me to embrace it. I will have to check my pride, for my numbers will be relatively un-competitive at 114 and certainly 123 if I'd gain enough to class me out of 114 in the short term. I will have to ignore the vanity I have that tells me that I may not be outstandingly attractive, but if I can stay relatively lean at least I can qualify for "not too heinous." I will have to ignore the double guilt of feeling like I'm being a huge slacker and feeling like I'm saddling Kyle with having to see my weight gain even though he insists he wouldn't mind.
I'm not proud of my struggle with any of these factors. I'm not proud of my pride, I'm not proud of my vanity, and I'm not proud of the fear that drives guilt. But I'm being honest and that is where I stand right now. The lifting is going relatively well, but I'm struggling with this shift in goals.
You can do it, Dave man.
Quadfather Class I
Posts : 985 Join date : 2013-02-12 Age : 32 Location : Des Moines, IA