Andy Awad's Training Log

8/05/2015

had about 35 min to get in a quick bench workout at the rec.

feet up no arch paused bench

185 x 6
205 x 6
225 x 6
205 x 6
185 x 6

I'm finding no arch doesn't bother my shoulders as long as my lats are engaged.

rest was very minimal

incline

135 x 6
155 x 6
175 x 6
155 x 6
135 x 8

rest was minimal

chest pump was real yesterday

8/06/2015

warmup w/ front squats

no belt deadlift (rec bar)

365 x 2
405 x 2
405 x 2
315 x 3
315 x 3
315 x 3

romanian

225 x 10
225 x 10

(abs were working here)

good mornings

135 x 6
185 x 6

Somewhere down the road, my deadlift started feeling shitty again. That's what happens when I think about it too much. I'm getting no upper back engaging right now

8/07/15

feet up flat back bench

some jm press

some back

very short session

8/09/15

run about 1 mile easy, about 3/4 mile hard

10 pullups
20 dips

8/10/15

squat w/sleeves and belt

375 x 4
375 x 4
375 x 4

First set was my best. 2nd kinda sucked, and the 3rd was ok. Wanted more sets, but I was exhausted and called it good after 3. That was my minimum for the day and I got it.

8/11/15

shitty bench

275 x 5
295 x 5
295 x 4 (missed 5)

some accessory and back

8/13/15

deadlift

worked with form at 365. low back felt good

squat

155 x5
~230 x 5
~285 x 5
~335 x 5
~385 x 1
~430 x 1
~430 x 1

drop set

~285 x 10
~230 x 10
~155 x 10

8/15/2015

Bench

225 x 8
225 x 8
225 x 8
225 x 8
225 x 6


Kept rest very short, so short in fact that I only felt confident getting 6 on my last set. Also just got back into town after spending the day outside on a boat in the sun, so I was a little gassed to begin with

SS

feet up bench with lat pulldowns

135 x 10 about 7 sets

Some bent over rows

some bis and tris


8/17/2015

Squat, w/ belt and sleeves

400 x 3
400 x 3
400 x 3

Great squat day; way better than last week. Everything moved very smoothly. Depth was great, bar speed was great and I didn't push anything too hard. I wish every squat day felt this good.

8/18/2015

Bench

245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

Too many sets at 185 and 135

Rows and back stuff

8/20/2015

deadlift

315 x 5
365 x 5
365 x 5

Slowly getting back to feeling good pulling again...

squat, raw raw

289 x 10
289 x 9
223 x 9

Nice quad pump

rest was short between first tow sets, last set was a drop set. I can definitely tell I'm getting better at squatting for reps. These were all smooth as butter

Squat w/belt and sleeves

425 x 2
425 x 2
425 x 2

425 x 6 PR

Planned to just do the three doubles, but it was one of those days when I had some extra aggression to let out on the iron. All reps felt solid and depth was all around great. Squatting is feeling great. Might need to take a deload next week. We'll see.

Single leg rdl w/25 lb plate
2 sets x 10 slowly, each leg

These are mostly to work on balance and stuff. They're surprisingly difficult for me.

8/25/15

paused Bench

275 x 3
315 x 2
315 x 2
315 x 2

Bench felt slow and off. Warmed up again

tng (but controlled)
225 x 10
275 x 5
315 x 2

felt way better after warming up again and changing a few set up things. I went back to heels down to save my low back a little.

Notes:

Focused on keeping my core/abs tight when after I warmed up the second time. It helped with controlling the weight, and I brought the bar down lower, in a more comfortable and powerful position.

No time for accessories

8/29/2015

Bench paused

315 x 1
335 x 1  -  slow
back off volume work

lat pulls

dumbbell overhead

did these on the highest possible incline.  I liked them.

Some arms

Need to program bench.  Going to start that today

8/30/2015

Squat with sleeves and belt
first time with squat bar in a long time. I prefer the power bar.

450 x 2
450 x 2
450 x 2
450 x 2

First set was awesome, second set was good, third set sucked, fourth set was alright.  Only filmed my second set.



I'm really proud of this squat session. I was really not feeling well from a poor nights sleep and waling 15 min to my car in the heat right before I got to the gym. I was wiped out and my back was tight. I told myself I might just take it as a deload and pick back up next week, so I didn't even take any preworkout caffeine. I warmed up slow and warmups felt like shit, until 415, which felt great. I knew I was going to follow through with the plan after that.

My squat training has gone exceptionally well for me recently (thank God, because that is definitely not the case with my bench and deadlift). I know what I want to do moving forward, I just need to plan it out accordingly to prepare for going wrapped in the November meet. I'm excited.

9/3/2015

Deadlift

315 x 5
315 x 5
365 x 5
405 x 5
405 x 5
405 x 5

Last set was the best. I thought about my taint and it helped, just like it does on squats lol.

raw raw squat

135 x 10
225 x 10
315 x 10
225 x 10
135 x 10

short rest on the way up the pyramid, almost none on the way down and I almost died of exhaustion. I literally couldn't move for like 5 min.

squats after deadlifts always seem to feel perfect recently. I'm not sure exactly why, but I think it's because, in addition to being warm and loosened up, I just go over to the oly bar and squat without even thinking about it. My form feels perfect. I need to keep that in mind on my heavy days on Mondays.

Deadlift

315 x 5
405 x 5
435 x 5
435 x 4

Man, deadlift is feeling like shit. I feel like I'm doing all of the work with my lower back even though I'm trying really hard not to.

Squat, raw raw



235 x 10
325 x 10
325 x 4



Used the squat bar for these. I fiugred since I'm having troubles getting comfortable under the squat bar, I ought to use it on my light volume days too, not just when I'm going heavy. Was going to do a second set of 325 x 10, but I was tired and just decided not to do it. Squats never really got too hard, but sets of 10 are really tough for me. So much hamstring burning.

Took a week off, but I ate like shit and drank too much, so I felt like crap getting back in the gym instead of refreshed. Lesson learned.

9/13/2015

fast bench sesh

paused

135 x 10
185 x 10
205 x 10
225 x 6
225 x 4
185 x 6
185 x 6

some hammer curls

very minimal rest. Did in brother-on-law's basement. His bar was really slippery, which made benching very difficult. Kept very strict form.

Something I've learned about my bench press is that while it is in general decent, there are some definite weaknesses in my technique. I've been able to work around them for quite some time now, but it has become clear to me that it is not going to progress until I address them.

9/15/2015

paused bench

135 x 10
135 x 10
185 x 10
205 x 10
205 x 10
205 x 8

rest was short

standing ohp

95 x 10
95 x 10
95 x 7,3

lat pulldowns w/ wide grip

7 x 15
8 x 15
9 x 15
10 x 15
11 x 15

drop set
12 x 8
11 x 8
10 x 8
9 x 8
8 x 8
7 x 8

Going to be doing a lot of volume for a little while.  I'm not going to do the November meet.  The only lift I'll be doing any heavy training on will be squat for a while.  I'm looking forward to putting on a little size, refining my technique, and bringing up my weaknesses.

9/17/2015

deadlift

warmups

405 x 3
455 x 1
495 x 1 (moved alright)
315 x 8
315 x 8
315 x 8

best deadlift day in a few months. Finally felt like I was able to keep tension on the bar and rip it off the ground again. Deadlifts haven't felt this good since I pulled 585. I thought about bringing my shoulder blades together (in and down) rather than on drawing them back, and I was able to get in a much more comfortable position.

squat, raw raw

warmups

325 x 10
325 x 6

first set of 325 x 10 was surprisingly easy, but I was leaning forward too much. On the second I focused on staying more upright and it was more difficult. I might start doing a more upright squat variation on deadlift day, maybe even in the oly shoes.

Notes: My quads are fatiguing before my hamstrings when I deadlift and my hamstrings are fatiguing before my quads when I squat. I'm either doing something right or wrong. Since both lifts are feeling good, I'll take it that I'm doing something right.

Unless you have a clear technique flaw, that likely means those are your weak points for those particular lifts. As long as your technique is balanced, those muscle groups will get stronger as they deal with the load applied to them. What to watch out for is your technique simply exaggerating those imbalances instead of correcting them.

Furnace wrote:

Unless you have a clear technique flaw, that likely means those are your weak points for those particular lifts. As long as your technique is balanced, those muscle groups will get stronger as they deal with the load applied to them. What to watch out for is your technique simply exaggerating those imbalances instead of correcting them.

Well said, Chris. I think that certainly applies to my squat, and bench. I'm going to try to bring up my quads and my over head strength (which is absolutely pathetic) to help keep my technique balanced (i.e., keep from exaggerating imbalances).

9/19/2015

paused bench

185 x 10
185 x 10
205 x 10
205 x 10
205 x 10
205 x 10

ohp

95 x 10
95 x 10
95 x 8
95 x 6

lat pull downs (medium grip), hold at bottom

7 x 12
8 x 12
9 x 12
10 x 12
11 x 12

dbb rows, hold at top

40 x 10
40 x 10
40 x 10

curls, hold at top, focus on hard contraction

27 x 10
27 x 8
27 x 6

these were really hard

9/21/2015

squat, belt and sleeves

445 x 1
475 x 1
500 x 1 (PR)
505 x 1 (PR)

Notes: camera died after unwracking 505 . I didn't like how 500 moved, so I took 505 after. It moved a decent bit better. Depth was good, which I'm happy about. A while back I did 495, and felt like my depth could've been better.

high bar

145 x 10
145 x 10

squats were ok.  not great, but not terrible.  I need to get more sleep.  I think the primary thing holding me back right now is just not getting enough rest.

All in all, this squat cycle ended really well for me.  I wanted this "PR" day a week or two ago, but life happened and I had to get it in a little late.  Was originally thinking of a PR double or triple, but I was honestly just too tired to think of doing that.

This next squat cycle will be a little longer.  It'll be a little different.  I'll keep the volume squatting after deadlifting on Thursdays because I really like that, and I'll probably switch it to high bar or safety bar.  Mondays will focus on a little bit heavier stuff, staying mostly at 80 - 85%, eventually getting up to 90 - 95%.  I'm looking forward to it.

9/23/2015

worked out at about 8:00 a.m.

Paused bench

205 x 10
205 x 10
205 x 10
205 x 10
205 x 10

Bench form felt good and dialed in. Finally got 5 sets of 10 at a ridiculously light weight for me. more importantly though, I feel I'm developing a much better pressing pattern.

seated dbb ohp
40's x 10

didn't like those today

ohp

95 x 10
95 x 9
95 x 7
95 x 6

Went with thumbs over. For the first time maybe ever, my form actually felt good on this shitty ass lift.

Wide grip lat pulls

7 x 15
8 x 15
9 x 15
10 x 15
11 x 15
11 x 14
10 x 10

hammer curls
5 sec eccentric

20 x 10
20 x 10
20 x 10
20 x 10

I'm hoping these help with my tendonitis problems. I did feel substantial relief after doing these. I think part of my issue is that my biceps and forearms are just weak. Time to focus on getting bigger guns.

Deadlift

405 x 1
455 x 1
495 x 1
365 x 6
365 x 6
365 x 6

Deadlift had no pop off the floor what so ever. 495 moved too slowly.

high bar, raw raw, no oly shoes, atg

134 x 10
223 x 10
289 x 7

Could have done much more squats, but time was short and back was tight.

Massive low mid back pump after workout.

9/26/2015

paused bench

135 x 10
185 x 10
215 x 10
215 x 9
215 x 9
215 x 7

felt pretty alright. Not sure if I did a 4 or 5 sets at 215

ohp

95 x 10
95 x 10
95 x 8
95 x 6

neutral grip pulldowns w pause
7 x 12
8 x 12
9 x 12
10 x 12
11 x 12
12 x 10

drop set
11 x 6
10 x 6
9 x 6
8 x 6
7 x 6

dbb rows with 40 lbs, squeeze at top

4 sets of 10

curls, 5 sec eccentric with 20's

4 sets of 10

9/28/2015

squat, belt and sleeves

325 x 3
375 x 3
415 x 3
415 x 3
415 x 3
415 x 1 (bar was slipping, so just wracked it) I felt like I had the quality reps in that I wanted anyway.

Squats were all deep and moved well. I think this will be around the weight I work at on Mondays. Right now my focus on Mondays is handling moderately havey weight (~80%) and focusing on keeping everything tight and braced.

face pulls

4 sets of about 10 with orange band.

Notes:

left shoulder is a little uncomfortable after low baring and trying various hand placements. i think with low bar I am best off keeping my hands in close, with thumbs under, and tightly wrapped wrists to brace the weight.

9/29/2015

paused Bench

135 x 10
185 x 10
215 x 10
215 x10
215 x 8
215 x 8

reverse grip

135 x 10

feet up close grip

135 x 10

First set of 10 is so easy, but stamina just isn't quite there yet. Left shoulder joint was getting more uncomfortable with each set, and is still bothering me a little today. I think I need to do some PT.

ohp

95 x 10
95 x 9
95 x 6
95 x 8

again, first set is so easy, but stamina is lacking.

no time for back and bis, need to get these in tomorrow.

I've been training, but not logging, and training hasn't be spectacular to say the least

I'm going to start 5/3/1 on Monday. I've never done a program before, and this seems like a good one to try out first. I've picked some conservative maxes, which compute to very conservative 90% maxes. I'm excited to try something new. I'll be logging this journey to see where it takes me. I'm going to do it all raw raw right now. I may introduce wrist wraps, but that would be all.

bump

8/16/16

squats, raw raw

325 x 5
325 x 5
325 x 8

ohp

135 x 5
135 x 5
135 x 6

chest supported low rows
5 sets

8/18/16

bench
280 x 5
280 x 5
280 x 8

pullups 4 sets

walking lunges 4 sets

8/23/2016

squats raw raw
335 x 5
335 x 5
335 x 8

ohp
140 x 5
140 x 5
140 x 7

chest supported rows
5 sets