bar x 8 bar x 8 95 x 11 95 x 11 95 x 11 95 x 11 95 x 11

More practice/perfection of form on these today. 95 feels easy as hell but I'm having issues with symmetry in the way my upper back/shoulder/not-sure-wtf is "firing" for this and other lifts that we're really trying to iron out. It's something that I often seem to be able to correct when I focus on it but is very ingrained in the way I've taught my body to navigate weight--probably some sort of bad habit picked up early on when I started out with lifting and just reinforced over and over for a few years. This is my theory, anyway.

Weighted chin-ups 25 x 7 25 x 6 25 x 5

Lat pulldowns 95 x 8 95 x 8 95 x 8

trying to be really strict about letting my shoulders or traps get into these--keeping the arch and engaging the lats is harder for me on LPD's than it should be. Dangit. Stupid dominant front delts.

rear delt raises (single DB weight) 10 x 12 10 x 12 10 x 13

Facepulls 50 x 8 100 x 15 100 x 14 100 x 12

DB external rotations 5 x 13 5 x 12 5 x 12

babyeater Class II

Posts : 421 Join date : 2012-07-22 Age : 33

Subject: Re: Janis Finkelman's log Sat Aug 25, 2012 8:19 pm

Hmm, I've been doing a lot of lifting but not a lot of logging of it--apologies to anyone who actually reads this. School has re-started and teaching commitments along with handling my own grad work mean that I have cut out some of the extraneous time-usage just to get things started and into a semester routine again. That said, I'm confident that I'll be looking for computer-related ways to procrastinate things like class prep or completing my own work and will be back here regularly again soon. I'll try to catch up a bit starting with the workout I did on the 22nd--I think I'll be skipping logging a bench workout, but this is better than nothing.

August 22nd squat/pull:

squat bar x 8 bar x 8 95 x 5 95 x 5 120 x 1 140 x 1 150 x 5 150 x 5 150 x 5 155 x 5 155 x 7

deadlift 95 x 5 95 x 5 135 x 3 135 x 3 185 x 1 205 x 5 205 x 5 205 x 5

the pulling was easy and the squatting felt better than it has in a while. Yeaaaaah buddy!

Squat belt walks 70 x 4 trips 70 x 4 trips 70 x 5 trips

saxon side bends 10 x 16 10 x 16 10 x 18

8/24 workout--rowing pendlays bar x 8 bar x 8 100 x 8 100 x 8 100 x 8 100 x 8 100 x 8

Chin-ups 14, 9, 7

Lat pull downs 80 x 12 80 x 12 80 x 12

Rear delt flyes 20 (cumulative) x 10 20 x 10 20 x 10

facepulls 100 x 19 100 x 14 100 x 12

babyeater Class II

Posts : 421 Join date : 2012-07-22 Age : 33

Subject: Re: Janis Finkelman's log Sat Aug 25, 2012 8:20 pm

bench bar x 8 bar x 8 70 x 5 70 x 5 95 x 3 110 x 3 110 x 3 110 x 3 110 x 3 110 x 4

Should have gotten 110 for five, did something stupid with my breathing on the third rep heading into the fourth and things went to hell. Ah, inexperience with bench, you frustrate me. That said, this is basically bodyweight for triples and it felt pretty easy.

Strict overhead press bar x 12 bar x 12 bar x 12

Technique work, these felt solid-er.

Cable tricep extensions, overhead variant 55 x 15 55 x 12 55 x 12

db flat flyes 10 x ~12 10 x ~12 10 x ~12

Meh. We are using these basically to figure out what's wrong with the way my shoulder does or does not engage in various lifts. This issue is extremely frustrating for me.

GHR band crunches blue band x some number. Wasn't doing them right, Kyle corrected my form and blue band x ~20 blue band x somethingsomething form correction continued

pendlays bar x 8 bar x 8 100 x 10 100 x 10 100 x 10 100 x 10 100 x 10

Chin-ups 15, 13, 10

Lat pulldowns 80 x 12 95 x 9 85 x 12

rear delt flyes (single DB weight) 15 x 9 15 x 8 15 x 8 would have used 10's and done higher reps but the gym was a madhouse and I just didn't feel like hunting down the missing 10's.

bar x 8 bar x 8 70 x 5 70 x 5 95 x 3 110 x 3 110 x 3 110 x 3 110 x 3 115 x 2 115 x 3 (last rep was ugly as hell but I fought for it)

Thanks to Kyle's suggestion, I have discovered that I need to control/slow my eccentrics more. Concentrating on doing so really made a difference towards the end of yesterday's session. I can't wait to keep working on this more during the next session.

strict overhead press bar x 12 50 x 12 bar x 12

overhead cable tricep extensions 55 x 20 55 x 18 55 x 18

DB flyes 10 x 12 10 x 12 10 x 12

just more troubleshooting/trying to figure out why there's an inequality between my left and right shoulder engagement on these, which means I just do them with really light weight. Blegh.

GHR band crunches, green band 15, 15, 15

Today's squat/pull session

squat bar x 8 bar x 8 95 x 5 95 x 5 120 x 1 140 x 1 160 x 3 160 x 3 160 x 3 160 x 3 170 x 3

deadlift 95 x 5 95 x 5 135 x 3 185 x 1 205 x 1 225 x 3 225 x 3 225 x 3

So you know how you fall off the logging wagon and keep doing workouts and not logging them? What, that doesn't happen to you? Well, it happens to me. I haven't logged in a while but I've definitely been lifting. At this point, I'm not even going to try to catch up with the workouts but will highlight the last two days.

Yesterday, I max-tested paused bench and worked up to 120. I failed 120 the first time I tried it, got pissed off, and nailed it pretty well the second time. I'm really happy about this and consider it a hard-won victory in what has otherwise been a pretty mediocre string of performances recently, particularly on bench.

Today I max-tested squat and pulling and here's how things panned out:

bar x 8 bar x 8 95 x 5 125 x 1 145 x 1 155 x 1 (was supposed to do 165 here, screwed up the weight because I'm an idiot) 165 x 1 175 x 1 185 x 0 Fail. Yep. Fail.

Pull 95 x 5 95 x 5 135 x 3 185 x 1 215 x 1 235 x 1 255 x 1 technically a PR. By a pound. I was kind of fried and not feeling my best today, so I didn't push it for 265. Here's a video of the 255:

I'm just going to keep going. I'm not incredibly happy withmy lifting right now, but I guess that's me really being a little too self-critical. I'll try to get back on the logging wagon, whatever the case.

strict-as-hell bent-over rows: bar x 8 bar x 8 75 x 10 75 x 10 75 x 10 75 x 10 75 x 10

Torso near-parallel to floor. Backed waaaay off with weight on this so I do them with absolutely no torso/leg movement. I shall in the future title such rows as "strict-as-hell."

Weighted pull-ups with scapular pulls to failure 30 x 5, 2 scap pulls 26 x 6, 2 scap pulls 20 x 6, 3 scap pulls

The weighted ones are hard enough, adding scap pulls in at the end of the set makes me want to die. Nice!

Kettlebell prone rows (cumulative kettlebell weight) 36 x 8 36 x 8 36 x 8

lat raises (single DB weight) 15 x 10 15 x 11 15 x 10

facepulls 115 x 14 115 x 13 110 x 12

DB shrugged (cumulative DB weight. REALLY paused at each rep) 100 x 10 100 x 10 100 x 9

bar x 8 bar x 8 90 x 8 90 x 8 90 x 8 90 x 8 90 x 5 wtf is this

65 x 15ish 65 x 15ish 65 x lessthan15ish

DB press

60 x 10 60 x 9 60 x 8

A note on bench right now: while I recently made 120 paused, we have identified mobility inequalities in the way I utilize my shoulders in this lift that need correction. To ignore these inequalities would eventually result in my bench stalling out, so knocking back the weight and doing higher volume sets is the current prescription for my problem. Video form checks are forthcoming. Let's just say that pressing is pretty intensely frustrating for me right now.

hammer curls 20 x 18 20 x 18 20 x 18

saxon sidebends 10 x 8 10 x 8 10 x 12

This workout was one of the worst I've had in a long time. I don't want to make excuses for my shoddy performance and nearly losing it a few times psychologically that day, but I will say that the next day I faced a medical procedure that, while not incredibly invasive, was something along with several other issues I was pretty anxious about and had been for days prior. Trying to lift with that in the periphery of my mind didn't go well--I just couldn't shrug it off. I can often pull off leaving my personal life/health issues/whatever outside of the gym, but not always. The tenth was a day upon which I failed at this, hard. I recognize that I need to work on coming up with more strategies to separate my mind from stressors, because this can be difference between having a solid, productive workout and performing like shit.

sept 11 workout

squat bar x 8 bar x 8 95 x 5 95 x 5 120 x 5 140 x 5 155 x 5 155 x 5 155 x 5 155 x 5

box squats w/ abduction band 95 x 6 110 x 6 120 x 6

bodyweight pistol squats off a box ~5 per leg " " Wow. Was basically just working on teaching my body how to do this movementâ€¦it was pathetic. Next time I hope for much better on these.

above was supersetted with standing ab crunches with a red miniband

was supposed to do the above with kettlebells but couldn't find one of the 18 lb ones because our gym just sucks sometimes.

lat db raises, single DB weight 15 x 10 15 x 10 15 x 9

facepulls 115 x 15 115 x 13 110 x 13

paused DB shrugs (cumulative DB weight) 100 x 11 100 x 10 100 x 10

babyeater Class II

Posts : 421 Join date : 2012-07-22 Age : 33

Subject: Re: Janis Finkelman's log Sat Sep 15, 2012 12:00 am

bench bar x 8 bar x 8 70 x 8 80 x 8 90 x 7 (was supposed to be 8, Kyle took it a little preemptively because of miscount. It's all good) 90 x 8 90 x 8 90 x 8 90 x 8

this didn't go quite as badly as it did last bench session. Small victory.

technique work, ultra-lightweight: 65 x 12 close grip 65 x 13 competition grip 65 x 9 wide grip sucked on that last one. I should be able to get 20 with 65 but my form goes to sh*t and after the other work sets I just sort of got fatigued for the technique sets. Excuses excuses.

DB press (cumulative weight) meant as light-er near-unilateral work to supplement my bench efforts 60 x 12 60 x 11 60 x 8 straight up failed trying for a 9th rep. Hahaha. Ridiculous.

hammer curlz (single DB weight) 20 x 20 20 x 18 20 x 18

95 x 5 95 x 5 135 x 3 185 x 1 205 x 1 215 x 5 215 x 5 215 x 6

video of the 215 x 6:

Squat bar x 8 bar x 8 95 x 5 120 x 5 140 x 5 145 x 5 150 x 5 155 x 5

Not used to pulling and then squatting. Was supposed to do five pounds higher on the last three sets of these but was a bit fatigued from pulling so scaled it back slightly. Squatting still went pretty well, although I admit that it felt like some work.

Pistol squats off a box 5 each leg 5 each leg 5 each leg, lowered the "box" by a 25 lb plate on this round

standing cable crunches 50 x ~21 50 x ~21 55 x ~21

leg extensions, lighter work 55 x 13 50 x 13 50 x 12

rest day. Went to the 10 AM session, complained about being tired, wimped out on racing Kyle, did some sprinting by myself, climbed 10 or 15 feet up the rope they have hanging randomly over the track twice.

Came home and Kyle and I had another MassiveEpicCheatMeal(TM) at Texas Roadhouse. I got felt up by our waiter, Kyle did not defend my honor. I am going to look like a BloatedGargantuanCow(TM) tomorrow during training. It will scare the bros. Fried pickle horror power!

moral of the story: It's hard to do a bunch of pull-ups to failure and then do scap pulls to failure. anything above 4 scap pulls will now be considered a victory for me on these.

prone rows 30 x 15 30 x 15 30 x 15

lat raises (single DB weight) 15 x 10 15 x 9 15 x 9

facepulls 115 x 16 115 x 14 110 x 12

DB shrugs, paused as hell at the top of the movement (cumulative DB weight) 110 x 10 110 x 9 110 x 9

Would have done these with 50s but of course the 50s were somehow all being used.

bar x 8 bar x 8 75 x 7 85 x 7 95 x 7 95 x 7 95 x 7 95 x 7 95 x 7

So the effort to clean up my bench technique continues and it seems like things are coming together more in the last two sessions. I cannot WAIT to try out some higher weights after going through this period of higher-volume sets. I really feel like I've figured out a lot about bar control.

light technique work, grip variations 70 x 12 close grip 70 x 12 comp grip 70 x 12 wide grip

Bleh, I'm not a fan of wide grip, oddly enough. Maybe I just don't like how strange it feels.

flat DB press 60 x 12 70 x 10 70 x 10 This is really to get more unilateral work in. Elbow flare/scap rotation is something I have to work hard to keep even between both sides, and I'm doing many things, including this, to figure that out right now.

hammer curlz (single DB weight) 20 x 24 20 x 20 20 x 18

strict bent-over rows bar x 8 bar x 8 85 x 6 85 x 6 85 x 6 85 x 6 85 x 7 video of me doing these; these were really easy, I've brought the weight down to the point where I keep as strict form on them as possible.

crappy bench day; I'm getting a cold, and the first day of my colds for some reason often feel like complete crap compared to the rest of their duration.

Pretty much same thing as last time for the work sets:

bar x 8 bar x 8 75 x 7 85 x 8 (yeah, apparently my brain was already checking out here because I was supposed to do 7) 95 x 7 95 x 7 95 x 7 --There were some freaking ugly last few reps on this set. Just got knocked out of my groove and it was, as they say, teh suck) 95 x 7 --better than the set before x5. 95 x 7

70 x 9 close grip wtf wtf wtf. 70 x 9 comp grip again wtf wtf wtf 70 x 8 wide grip orsomethingitwassobadIdon'tevenknowwtfwtfwtf.

bar with 13 lb kettlebells suspended by bands on either side--this creates a pseudo-bamboo effect as one has to stabilize the kettlebells as one presses and they fling the bar around pretty solidly. 8, 8, 7

saxon side bends 10 x 16 10 x 16 10 x 18

Yeahhhh buddy...not a great day. Poor Kyle had to talk me down from the edge of self-destruction after those 70 sets. Kyle, many thanks, you are the voice of reason in the chaossh*tstorm that is my mind when things go ugly during training sometimes.