Deadlift 135 x 3 185 x 2 225 x 2 245 x 1 260 x 1 275 x 2 275 x 3 275 x 2 275 x 2
speed deads at 150 4 sets of 150 x 2, then the stupid shin starting attacking my nervous system so I just said screw it, let's go do some stuff that is for teh mass-building.
glute-hams 20, 16, 14, 12
pull-ups 11, 7, 6, 6
feet-straight leg extensions 70 x 14 70 x 13 65 x 14
band abductors bunch
6/1/2013
volume squat
140 x 7 140 x 7 140 x 7 140 x 6 140 x 6
barbell good mornings 85 x 5 105 x 9 105 x 9 105 x 9
weighted back ext 20 x 20 20 x 19 20 x 18
band abductors 23, 20, 20, 17
I, uh, REALLY like good mornings. I feel like this possibly says something about my character.
6/2/2013
heavy bench
75 x 3 85 x 3 95 x 1 105 x 1 110 x 2 110 x 3 110 x 2 110 x 2
DB flat press (cumulative DB weight) 80 x 11 80 x 10 80 x 9
chin-ups 13, 8, 6, 6
cable tricep pushdowns 65 x 15 65 x 10 60 x 12
seated cable rows, neutral grip 163 x 14 163 x 14 160 x 13
Having four online logs is getting to be a PITA again--this is the reason for me logging every three-four days. I track my progress on a google spreadsheet for myself and then C&P it over to a few sites. I've been logging on wannabebig and i don't even really know why. No responses/interaction over there for me. So....maybe it's time to at least drop that one. Admittedly, this is, of course, a question of reciprocation. The more locations I log, the less it seems I'm able to get myself to engage with each community because it just feels like there are too many to attend to and I just sort of say "**ck it" with all of them. I am a jerk. I must remedy this.
TL;DR: I suck at logging.
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Tue Jun 11, 2013 11:03 am
6/4/2013 Heavy squat
180 x 1 180 x 2 180 x 1 180 x 1 180 x 1
box squat w/ 130 130 x 7 130 x 7 130 x 7
macine leg press 165 x 20 165 x 19 165 x 19
Lying hamstring 70 x 15 70 x 14 70 x 12
leg extensions 60 x 14 60 x 15 60 x 14
6/5/2013 Volume bench
bar x bunch 75 x 4 85 x 3 95 x 7 95 x 7 95 x 7 126 x 1 95 x 7 95 x 7
rows 85 x 7 85 x 6 85 x 7 85 x 7 85 x 7
Incline press w/ 70 70 x 12 70 x 8 70 x 8 LPD
tricep pushdowns 70 x 15 x 3
6/6/2013
135 x 3 185 x 2 225 x 2 245 x 1 265 x 1 285 x 1 285 x 2 285 x 1 285 x 1 285 x 1
barbell hip thrusts 180 x 7 180 x 7 180 x 7 180 x 7 180 x 7
pull-ups 11, 8, 6, 6
GHR 20, 15, 15, 13
band facepulls 15, 15, 15
6/7/2013
volume squat
95 x 4 115 x 3 125 x 10 125 x 10 125 x 10 125 x 11
barbell good mornings 105 x 10 105 x 10 105 x 10
band abductors 20, 20, 17, 15
quad extensions 65 x 14 65 x 13 60 x 14
6/10/2013
heavy bench
bar x 6 bar x 5 bar x 5 75 x 3 85 x 3 95 x 2 105 x 1 115 x 1 115 x 4 Rep PR 115 x 1 115 x 1 115 x 1
bar x 7 bar x 7 95 x 4 115 x 3 125 x 3 135 x 8 135 x 8 135 x 8 135 x 8 135 x 8
good mornings 85 x 5 110 x 10 110 x 10 110 x 10
pull-throughs 70 x 10 75 x 15 75 x 15 75 x 15
quad extensions 65 x 12 65 x 10 60 x 10
some band abductors, called it a day
6/16/2013
heavy bench
bar x 5 bar x 5 bar x 5 75 x 3 85 x 3 95 x 2 105 x 1 110 x 3 110 x 5 Rep PR yo 110 x 3 110 x 3
Dumbbell flat bench, cumulative weight of DBs 80 x 12 80 x 11 80 x 9
neutral-grip pull-ups 12, 9, 7, 7
tricep pushdowns 65 x 10 60 x 14 60 x 11
Seated unilateral iso rows 60 x 10 ea 55 x 11 ea 55 x 9 ea
rear delt flyes 10 x 15 10 x 15
6/17/2013
extra
barbell hip thrusts 135 x 8 155 x 11 155 x 11 155 x 11 155 x 11 155 x 5, pad slipped off the bar, reconfigured it and did 6 more reps
GHRs 17, 15, 15, 12
6/18/2013
heavy squat bar x 6 bar x 6 95 x 3 120 x 2 140 x 2 155 x 1 165 x 1 175 x 2 175 x 5 Rep PR yo 175 x 2 175 x 2
box squats 125 x 8 125 x 7 125 x 7
seated machine leg press 170 x 20 170 x 17 170 x 17
seated hamstring curl 50 x 15 50 x 15 50 x 15
quad extensions 70 x 14 65 x 12 55 x 12
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Sun Jun 23, 2013 10:41 pm
6/20/2013
deadlift 135 x 3 185 x 2 225 x 2 245 x 1 265 x 1 280 x 2 280 x 4 rep PR 280 x 2 280 x 1
barbell hip thrusts 200 x 5 200 x 5 200 x 5 200 x 5 200 x 5
wide-grip pullups 12, 8, 7, 6
glute-ham raises 17, 16, 16, 14
quad extensions 65 x 14 60 x 12 60 x 10
6/22/2013
volume squat bar x 7 bar x 7 95 x 4 125 x 3 135 x 1 145 x 6 145 x 6 145 x 6 145 x 6 145 x 6
good mornings 95 x 12 95 x 12 95 x 12
quad extensions 70 x 12 65 x 14 60 x 10
adductor machine 140 x 17 140 x 16 140 x 16
abductor machine 140 x 16 140 x 16 140 x 16
6/23/2013
heavy bench bar x 5 bar x 5 bar x 5 75 x 3 85 x 3 95 x 2 105 x 2 113 x 2 113 x 5 rep PR 113 x 2 113 x 2
Dumbbell flat bench, cumulative weight of DBs 90 x 9 90 x 9 90 x 9
neutral-grip pullups 12, 9, 7, 6
cable tricep pushdowns 65 x 14 60 x 12 60 x 10
unilateral seated iso rows 55 x 11 ea 55 x 10 ea 55 x 10 ea
notes: I microloaded for this bench session. My pauses are getting MUCH stricter and I'm going to post video from this session if final cut pro ever decides to cooperate with me. I also beat my 5 rep max set last week with the 113 x 5 I did this week. So, well, hell yeah. As far as deadlifting goes, 280 x 4 is also a new 4-rep max for me.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: Janis Finkelman's log Sun Jun 23, 2013 11:23 pm
Show them the bicep flex.
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Sun Jun 23, 2013 11:35 pm
Done. Hahahaha. Oh, so bad.
babyeater Class II
Posts : 421 Join date : 2012-07-22 Age : 37
Subject: Re: Janis Finkelman's log Sun Jun 23, 2013 11:40 pm
Also, I feel like it's fitting that this is taken in front of our fridge. Because right now, it's all "EAT ALL THE FOODS."
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
bar x 7 bar x 7 95 x 3 120 x 2 145 x 1 165 x 1 175 x 1 185 x 1 185 x 3 rep PR 185 x 1 185 x 1
skipped box squatting because my body needed some recoup on this day
machine leg press 170 x 20 170 x 19 170 x 19
seated hamstring curl 60 x 15 60 x 14 55 x 14
Adduction machine 140 x 17 140 x 17 140 x 15
Abduction machine 140 x 15 140 x 15 140 x 15
6/26/2013 volume paused bench
bar x 5, three sets 70 x 4 90 x 3 100 x 7 100 x 7 100 x 7 100 x 7 100 x 7
rows 95 x 6 95 x 6 95 x 6 95 x 6 95 x 6
incline DB bench 70 x 10 70 x 9 70 x 9
Lat pulldowns 100 x 11 100 x 9 95 x 9
cable overhead pushdowns 70 x 14 70 x 14 70 x 13
6/27/2013 deadlift
135 x 3 185 x 2 225 x 1 250 x 1 270 x 1 290 x 2 technically a rep PR, but not an AMRAP, really, so I'm not sure about putting this one in red 290 x 1 290 x 1 290 x 1 290 x 1
barbell hip thrusts 185 x 6 185 x 6 185 x 6 185 x 6 185 x 6
That was as good as your bench has ever looked. You're quickly turning into a really strong bencher.
And I had a great hand-off-er to help. I mean, honestly, I actually don't trust anyone else to hand off for me. It's terrible. This guy offered and I was like "ummmm I think Kyle is just about headed over here, it's okay!!"
I really enjoyed benching there actually. It surprised me. I wanna go bench somewhere else now, ha.
bar x 7 bar x 6 95 x 3 125 x 2 145 x 2 160 x 1 170 x 1 180 x 2 180 x 7 would have done two more sets of two but got so many with the AMRAP that went on to box squatting instead. Slow and steady wins the race, I didn't need more than the reps I had planned for today with this weight
box squat bar x 7 95 x 4 135 x 6 135 x 6 135 x 6
machine leg press 180 x 22 180 x 19 180 x 18
hamstring curl, seated 60 x 17 55 x 15 50 x 20
quad extensions 70 x 15 60 x 15 50 x 14
band abductors 20 20 20
6/10/2013
volume paused bench Goal was to stay EXTREMELY strict with pauses this session.
bar x 5 bar x 5 bar x 5 70 x 3 80 x 3 90 x 9 90 x 9 90 x 9 90 x 9 90 x 9
incline DB press, cumulative weight of DB's 60 x 12 60 x 11 60 x 11
Unilateral seated Iso rows 65 x 10 ea 65 x 9 ea 65 x 9 ea 65 x 8 ea
cable overhead pushdowns 70 x 14 70 x 12 70 x 12
Pull-ups on a straight bar (unusual for me, will probably just consider this another variant) 10, 9, 8, 8, 8
6/11/2013
deadlift
135 x 3 185 x 2 225 x 2 245 x 1 265 x 1 285 x 2 285 x 3 285 x 2 285 x 2
barbell hip thrusts 190 x 6 190 x 6 190 x 6 190 x 6 190 x 6
paused bench bar x 5 bar x 5 bar x 5 85 x 4 95 x 2 105 x 1 115 x 1 121 x 1 121 x 3 Rep PR, very strict pauses for this set. 121 x 1 121 x 1
barbell rows 105 x 5 105 x 5 105 x 5 105 x 5 105 x 5
DB flat press (cumulative DB weight) 90 x 10 90 x 9 90 x 3
neutral-grip pullups 13, 8, 7, 6
cable overhead pushdowns 65 x 17 65 x 15 65 x 15
Comments: I have skipped some logging recently but screw it, I'm going to get back on track here. My bench is going really well. 121 is what I benched at my last meet--and I missed my first attempt at it. I hit an uggggly 125 at another gym with possibly lighter equipment a while ago. And now I'm pretty much smoking 121 and pausing the shit out of it when I do.
In all honesty, I am driven to have a good bench for the 114 weight class. I'm NOT built to bench and I am determined to have something respectable in the weight class in spite of this. Benching is so technical in comparison to conventional pulling that I take far more pride in the strides I make on bench than I do with my deadlift, which seems to just mysteriously develop over time without me really having to adjust technique too much. This will probably not be the case eventually, but right now I am about as comfortable with my bench technique as I am my deadlift technique--and that's something I feel good about.
David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
Ah, I actually bring micro plates with me to the gym. Kyle bought them on Amazon. Not a bad thing at all if you have a tiny girl bench. Or, uh, a normal bench. No gender discrimination or anything here.
David Petersen Class II
Posts : 378 Join date : 2013-06-25 Age : 33 Location : Iowa City
That's cool...None at all haha.. You've got a much bigger bench than me "pound for pound" or coefficient..I still don't know what exactly makes up a coefficient...
Also you wrote a little while back about the bench and basically leaving the ego at the door. I changed my warm up as a result...I use to do bar and then jump straight to 95...I looked around at what the guys I train with do (who bench twice as much as I do) and saw they do the same (bar to 95)....Didn't add up in my head...My warm ups on my bench look MUCH more like they should now, not jumping from the bar (23%) to 50% of my 1RM right away...So thanks! It was a humbling, and learning moment when I read that.
Actually, I've seen guys who don't appear capable of doing that many reps with 155 come in and START with 135. Not only are they starting with 135, they're benching it horribly. Goodbye, shoulders in several years. Or a year.
I also observe that it is some sort of ritual to leave the bar loaded with a plate on either side when the typical bro is done benching. So honestly, the fact that you were willing to jump to something below 135 already means you were headed in the right direction. You're only going to help your bench grow by really giving yourself a lot of ROOM to grow--which means warming up and, hell, doing work sets with pretty low weight sometimes. I'm excited to see how much your bench improves in the future!
Subject: Re: Janis Finkelman's log 
Mon Jun 03, 2013 9:20 pm
