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 Janis Finkelman's log

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Logan Joseph
agleckler
Chris Anderson
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeSat May 04, 2013 8:28 pm

Chris Anderson wrote:
babyeater wrote:
fuuuuuuu

lawl

wat
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeSat May 04, 2013 8:42 pm

U wot m8
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babyeater
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeMon May 06, 2013 9:55 pm

5/2
Deadlift

135 x 3
185 x 3
225 x 2

Work sets
235 x 6
235 x 6
235 x 6

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.
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agleckler
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeTue May 07, 2013 6:13 pm

Remember I showed you that /r/swoleacceptance sub? Well I found this there. I was cracking up in the library.
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babyeater
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeTue May 07, 2013 8:51 pm

agleckler wrote:
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.
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Quadfather
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeTue May 07, 2013 9:27 pm

babyeater wrote:
agleckler wrote:
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
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Nathan Poage
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeTue May 07, 2013 10:20 pm

babyeater wrote:
agleckler wrote:
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.
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babyeater
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeSun 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.
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Nathan Poage
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeSun May 12, 2013 3:29 pm

New team competition: Biggest Bulgarian Split Squat Wilks
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babyeater
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeSun 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.
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Nathan Poage
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeSun May 12, 2013 4:50 pm

Make it your main movement!

Shh, no tears, only tear drops now
Janis Finkelman's log - Page 10 209px-Vastus_medialis_muscle
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babyeater
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeMon 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.
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeMon 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.
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeMon May 13, 2013 6:19 pm

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.
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeTue May 14, 2013 4:42 pm

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.
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeSat 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.
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babyeater
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeSun 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
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babyeater
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeSat 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
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babyeater
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeSun 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:

http://bodyspace.bodybuilding.com/community/progress-photos/scruffylizard

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.
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeThu May 30, 2013 8:23 pm

5/27/2013

extra

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

lat pulldowns
90 x 10
90 x 9
90 x 9

cable tricep pushdowns
65 x 12
65 x 9
60 x 9
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeThu May 30, 2013 8:28 pm

babyeater wrote:


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:

http://bodyspace.bodybuilding.com/community/progress-photos/scruffylizard

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.
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeThu May 30, 2013 8:33 pm

babyeater wrote:
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.

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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeThu May 30, 2013 9:08 pm

Nathan Poage wrote:

You can do it, Dave man.

Yes. Yes I can. I am also really good at carb loading. We're going to Chicago next weekend...
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeThu May 30, 2013 9:08 pm

Broceidon wrote:
babyeater wrote:
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.

Janis Finkelman's log - Page 10 Fuck-Yeah-meme

thisthisthis this. Haha, Grant, wish you had been there for it, it was cool.
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PostSubject: Re: Janis Finkelman's log   Janis Finkelman's log - Page 10 Icon_minitimeThu May 30, 2013 9:23 pm

[quote="babyeater"][quote="Broceidon"]
babyeater wrote:
thisthisthis this. Haha, Grant, wish you had been there for it, it was cool.

i saw the video so close enough ha i wish i would have recorded my 405 attempts for you all to see. beast mode was engaged
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