Gains on gains on gains: Sam's Training Log

Chris Anderson wrote:

GJDM

A google search has only left me even more confused... But thanks mang.

1/14/15

Feet up, Paused Bench:
warmups
1x8 @ 160
5x8 @ 155

neutral grip pull ups:
3x10

Skullcrushers:
3x12 @ 65

Lat Pulldowns:
3x10 @ 180

Facepulls:
3x15 w/ orange band

Close grip T bar Rows:
3x10 @ 180

Comments:
Good day today, lowered the weight a tiny bit after the first set of bench to make sure I maintain good speed every set. Looking back at video, the first set and last set were very comparable in speed, so that's good. In hindsight I may have gassed myself with all the accessory work a little bit for heavy deadlifting tomorrow, but we'll see.

Good job Dave man

Yeah, I found that, but my name is neither Dave, nor do I get the reference... I'll just assume it's a term of endearment

Thx Jeff

...I'm refusing to keep going down this rabbit hole

Let's see how deep this rabbit hole goes. -Morpheus

1/15/15

Deadlifts:
1x4 @ 135
1x4 @ 225
1x3 @ 275
1x2 @ 315
1x1 @ 365
1x1 @ 395 <--- Top Set @ 9 RPE
3x1 @ 355 <--- Top Set minus 10%

Pullups with 20lbs chain:
3x10

Wide Grip T Bar Rows:
3x12 @ 135

Speed Pulls:
6x2 @ 205+40lbs chains


Comments:
Had a "meh" deadlift day. 2 things happened: 1) I went extremely hard on the accessory work this week, and my lower back and upper back didn't have a chance to fully recover and 2) I should've taken today as a rest day, to allow my back to recover, and moved the deadlift day to Friday. It's okay though, it wasn't a BAD deadlift day, it just could've gone better with more rest. I'll upload the video later tonight or tomorrow. My speed on the 395 set was good, but the 365 single working up to it took a lot out of me.

we'll make sure you go moderately on anything non-competition lift next week, mister! Also, Jeff, Dave, and co applaud your efforts this week; I know because they told me.

babyeater wrote:

we'll make sure you go moderately on anything non-competition lift next week, mister! Also, Jeff, Dave, and co applaud your efforts this week; I know because they told me.

Thanks Jeff, Dave, and co... so confused...


1/17/15

Squat:
warmups
1x9 @ 225
2x9 @ 215

Banded Adductor work:
3x17 w/ 2 mini bands

Squat Walks:
4x 20 feet forwards and backwards at 245

Comments:
Decent day. Dropped down to 215 after the first set because I could feel my low back still TOASTED from all the accessory work and deadlifting. My more neutral head position can be seen really well during these squats in my highlight vid.

1/18/14

Fuck lifting in the AM

Bench:
1x6 @ 135
1x5 @ 175
1x3 @ 205
1x2 @ 225
1x1 @ 245
0x1 @ 265 (X) <--- Failed Top Set.
0x1 @ 255 (X)
2x1 @ 225 <--- drop sets
1x6 @ 225 <--- AMRAP

OHP
warmups
3x8 @ 100

Comments:
Shitty Bench day. Also, lifting in the AM sucks. I don't know what it is, but my window for nailing bench and failing it is MAYBE 5 pounds. My body just forgets what to do when I go heavy. My 245 felt super solid and fast, 265 just fell apart. It can be seen on my highlight vid. After that I was just gassed. I was a little angry and made an impulse decision to do an AMRAP. Luckily that turned shit around. Worn out, no wraps, or hand off I got 6 reps. I have no doubt that I could push out 8 or 9 reps with wraps and a hand off. That puts my predicted max around 280, soooo fuck... I need to get my shit together on heavy bench attempts.

1/20/15

Squat:
warmups
1x2 @ 275



Comments:
So I may or may not be injured. As I was warming up working towards my topset I got a massive stabbing pain in my lower back. I did a double at 275 that moved fast and easy, but as soon as I racked it I got a shooting pain. I could barely unload the bar. I tried to squat just the bar and I got about halfway down before it felt like somebody shot me in the back. I did some bat hangs, and STRUGGLED through a couple sets of reverse hypers before I hobbled home. I bought a heat/ice pack thing and used it last night and a bit today. The pain is still there today, but I haven't put a direct load on my spine today, so idk how it REALLY is yet. I hate to say it, but I know it's not a muscle pain, and it's not unlike the pain I felt when I herniated a disc a year and a half ago. I'm holding off judgement for a few days to see how it feels.

This is the set where I injured myself. I have no idea how. Everything looks normal.
A few seconds after racking it I felt a stabbing pain.

1/21/15

Feet up Paused Bench:
2x6 @ 160
4x6 @ 155

Pullups:
3x12

Facepulls:
3x15 w/ purple band in oly room

Ring Dips:
3x6

Comments:
Today was good for what it was. Back didn't act up during bench so at least one of my lifts can still be worked on. Just bending over to grab a deadlift bar absolutely killed though, so I'm avoiding doing that. My back acted up a bit on the facepulls as well. Have an appointment with Cody on Monday to see if we can do anything, if not, an MRI will have to be scheduled to really see what's going on.

Sounds like you may have pissed off your disc which isn't all that hard to do a year and a half post-herniation. MRI seems like a big waste of money unless you're banking on finding something like metastasized cancer in your spine (and then you're fucked anyway). You might want to hold off on traction for the time being. If you've already had an MRI on your spine from the original herniation the radiological narrative might tell you something useful (I'm thinking about traction again) but if it were me I wouldn't drop thousands on an MRI that in all likelihood won't say much or change your rehab. You don't mention any radiculopathy which is a good sign. Sometimes minor back injuries hurt more than major ones.

But if your insurance will cover it, get the MRI.

Stay safe bud. I hope the appointment with Cody helps and that becomes your fix.

Thanks for the input guys. I'm fortunate enough with my family's insurance (thanks Obama) that if I need to go down the MRI route, I can with little problems. So far it's looking really good though.


1/24/15

Bench:
1x6 @ 135
1x5 @ 175
1x3 @ 205
1x2 @ 225
1x4 @ 235 <--- Top Set @ 9 RPE
3x4 @ 205 <--- top set -12%

Lat Pulldown:
3x12 @ 170

Dips:
3x12 w/ 25lbs

Leg extension:
3x15 @ 180

Leg Curl:
3x15 @ 130

Comments:
Super super happy that whatever this back issue is has no effect on my bench. I came in telling myself if my back was aggravated in ANY way that I was shutting it down and doing a different exercise instead. I managed to push some decent weight and no pain whatsoever. I can also do air squats today with zero pain, so that in itself is a good sign I think. We'll have to see come Monday, but I'm staying hopeful about getting back on track soon.

1/27/15

Feet up Paused Bench:
warmups
4x6 @ 160
2x6 @ 155

Neutral Grip Pullups:
3x13

Skullcrushers:
3*12 @ 80

Lat Pulldown:
3x10 @ 180

Comments:
Good day today, Bench moved fast. Not much else than that honestly. My back work has really been progressing. I'm doing more reps for sets of pullups and lat pulldowns as well.

1/29/15

Squat:
1x5 @ 135
1x4 @ 185
1x2 @ 225
3x5 @ 265

Leg Extension:
3x15 @ 180

Comments:
Squat game comin back strong. I was gonna come in ready to squat light, but my back wasn't nagging at all so I worked up to some good volume sets. Really happy that my squat is no longer really affected, so I can get that training back on track. I think Deadlift may still be a little slow to get back into but I can keep the Gains Express rolling on my squat and bench at least.

1/30/15

Bench:
warmups
1x3 @ 240 <--- Top Set at 8 RPE
3x3 @ 215 <--- Top Set minus 12%

Close grip Lat Pulldown:
2x10 @ 180
1x10 @ 170

Dips:
3x12 w/ 25lbs

Hammer Curls:
3x12 w/ 40's

Comments:
Bench was super on point tonight. I hit the groove all three reps and smoked it. Everything moved really fast. Other than that, just worked some accessory stuff. My triceps have been getting stronger cause I'm actually hitting them at least twice a week.

2/1/15

Squat:
1x5 @ 145
1x4 @ 195
1x4 @ 235
1x2 @ 275
1x2 @ 295
1x1 @ 325
1x2 @ 335 <--- Top Set at 9 RPE
2x2 @ 295 <--- Top Set minus 12%

Comments:
Squats went really well considering the latest back fiasco. No pain or aggravation at all. The 335 set went a hell of a lot better than my last heavy double attempt at 330. I was a little loose on the first rep, it can clearly be seen in the video when I hit my usual sticking point, but the second rep was actually faster and smoother than the first. Overall I'm just happy that I'm not only where I left off, but also progressing.

Been lax about compiling these, but now that things are (relatively) back to normal I should be good about posting

2/2/15

Feet Up Paused Bench:
warmups
5x6 @ 160
1x6 @ 155

Pullups:
3x15

Comments:
Bench went really well. I'm getting much more comfortable with the variation. On a random sidenote, my pullups have been going through the roof. I've never done 3 sets of 15 before. I actually tried to keep pretty strict form too

2/3/15

Band Pulldowns:
3x15 w/ green band

Facepulls:
3x14 @ 80

Banded Abductor work:
3x15

Skullcrushers:
3x15 @ 85

Comments:
Just finishing up some accessory stuff I didn't get to the day before. Skullcrushers are becoming my new favorite tricep exercise.