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Old 10-02-2016, 04:47 PM   #76
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Re: Hi this is Jim Logg

2.10.16

maybe will switch Squat/DL and Bench days. Seems like DLing would affect bench much more than vice-versa. Today I was especially sore from PCing for the first time in a while; they always give me the worst doms in my traps.

Bench
155x5x3
--Going for 6x3, but I felt stiff and had no spotter. I am 99percent I had it, but I am a pussy and my velocity was declining by each fifth rep
CGBP
3x135
125x8,8,10
--how can ten pounds make such a difference?

Chins+10
7,5,4,3,2

OHP
105x6,6,10
--105x10* was probably my first somewhat meaningful (rep) PR since I moved to COL.

Row
135x6,6,8
--felt cheaty and ****ty

Forgot to front squat yesterday, for fun:
105x3,
155x3
185x1
205x1*
--definitely had more in me, but didn't want to blow my load. My FS pr is I think 205x2, so maybe all hasn't been lost.

Edit:*(assuming bar was 45lbs...never know in my gym)

Last edited by johnnycarson; 10-02-2016 at 05:01 PM.
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Old 10-04-2016, 11:13 PM   #77
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Re: Hi this is Jim Logg

4.10.16

been really busy, got to the gym late only to find out it closed at 2130 not 2200. So what was to be a shorter session became shorter.

Pause Squats
6x4x165
--filmed set 5 (i think)
--as you can see I was sort of tinkering with different positions to try to find the place where I was generating the most power out of the hole.
--two bad things I see
----Descent was WAY too fast
-----Head tilting getting out of control. CWS actually recommends a little head tilt to keep bar path straight, but what I am doing is just silly
--I don't know what the demon sound is on reps 3 and 4!



Last edited by johnnycarson; 10-04-2016 at 11:23 PM.
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Old 10-05-2016, 10:17 PM   #78
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Re: Hi this is Jim Logg

again come to the gym short on time. It was also a complete ****show inside. Still, happy that I went at all.

Spoto
135x4x6
Was cycling in with two others, so didn't want to change weights.
tried CGBP
135x1,2(wtf?)

Pull-bar taken, squat rack taken, everything was occupied. Well I was supposed to do a vertical pull, and I missed Dls yesterday, so...

Pause dl
3x4x195
--originally all the 45s were used up. While everything else is hex, my gym weirdly has 6 round 30lb plates and 2 round 100lb plates (soon...). I was using the 30s+25+25, and after the first rep I realized I was essentially doing pause deficit deadlifts. oh well.

Everything was still packed, and my time was short. I've been pretty stressed lately. There was a huge protest going on outside and all the windows were open and instead of techno there was chanting about the war and it got me pretty fired up. So, to blow off some steam

DL
2x255
1x295
--both conv, mixed grip. 295 felt pretty easy, definitely leaving weight on the floor. But I am already being a retard and progressing too quickly.

Will be interested to film squat and DL on saturday.

Last edited by johnnycarson; 10-05-2016 at 10:42 PM.
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Old 10-08-2016, 04:14 PM   #79
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Re: Hi this is Jim Logg

8.10.16

Going out for a few beers with some colleagues turned in to at least 8. Felt it today.

Squat
3x6x195
--first set that felt tough. Especially reps 6.
--snapped a video of set 2 and 3. Set 2 video sucks, set 3's useless. Think my form is looking pretty good though. Dissenting comments welcome.
--
--looking easier than they felt

DL
2x6x225
--oh these sucked. more like 6 six singles. Had to keep resetting.
--made video, form still looks like ****. I think that with my short arms,on my conventional pulls i need to start out horizontally. You can see my attempt to start out at a slightly more favorable angle in the first rep.
--I also just realized i forgot to turn my elbows inwards, which has been a great cue for me to get my lats set.

RDL
145x7,8,5
Skin was ripping on the last set.

Then I did ten of those toe to bar leg lifts from the pull-up position. As I was getting off I somehow twisted my left elbow. It hurts like a mother.

Last edited by johnnycarson; 10-08-2016 at 04:19 PM.
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Old 10-09-2016, 03:11 PM   #80
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Re: Hi this is Jim Logg

9.10.16

I didn't know but all this time there was a scale in the other bathroom in the place where I am staying.

Three weigh-ins (lbs): 160.4, 150.5, 158.4 . What? I am guessing 158.4 is correct. Update: 4th weigh-in 159.1 (with sweats on)

For some reason the gym was closed today. Luckily there is a little calisthenics set-up in a park by my house.

Today's planned workout:
BP
155x6x3 (or 5,5,5+)
CGBP
125x10x3
Chin+10
6,6,6+
ohp
3x6x115
row
135x8,8,8+

I don't know how what I actually did compared, but it didn't seem terrible.


Here is the work out I did:

Chin Ladder (thanks to Montecore, idea taken from his log)
up to 7, +5
=28+5=33

Dips
10,6(stopped because a woman was talking to me), 8
--haven't done these in years, surprisingly easy.

Pull up(wide, angled grip) Ladder X Dip Ladder
--pull-ups:up to 5, +4=15+4=19
--dips: up to 6,+4 =21+4=25

Incline push-up (feet one pair of bars, hands on second pair of bars about 40cm lower) X Leg Raise from dip position
--5sets of 10 reps for each, no rest
--was trying to do a 1sec pause at bottom of push-ups, by sets 4 and 5 I was just TnGing it

Chin ladder with backpack (according to scale, +10.4)
up to 5,+3
=15+3=18

I also ****ed around on this weird machine that was like a bench starting from the bottom. The weight said LBs, but it sure felt like Kilos! Couldn't do 1x100 wtf. did 10 presses at 50, some random amount of shrugsx100 for three sets.

Last edited by johnnycarson; 10-09-2016 at 03:24 PM.
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Old 10-09-2016, 03:56 PM   #81
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Re: Hi this is Jim Logg

Oh, I didn't see I forgot to upload yesterdays DLs

225x6, set 1.

set 2

--****in garbage I know. I plead the hangover + Dodecagonal plates excuse.

Last edited by johnnycarson; 10-09-2016 at 04:22 PM. Reason: set 2
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Old 10-11-2016, 10:38 PM   #82
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Re: Hi this is Jim Logg

11.10.16

Pause Squat
Shared rack with two others. Wanted to do 175 but the logistics were bad.

185x4,4,4,4,3(fu),4
--not too easy. On rep 3, set 5 my ab suddenly cramped.

Front Squat
155x5,5,6
--meh. Pauses took alot out of me

PauseDL

--no bar available except for stupid thing covered with grip rubber. Imagine how fun that is when pulling up your shins. Bar was really fat too. Did random doubles, triples at 205, probably 12 reps or so. They all felt really weird, figured it was because without knurling I wasnt quite even. May be that was true, but...
--when I unracked, saw I had put a ten on one side (5s and 10s are the exact same size). Glad i was using a front grip to not develop any unbalance.


By saturday I won't have to go in the late evenings when its packed. Hopefully I'll find a new gym soon enough anyways.
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Old 10-12-2016, 10:17 PM   #83
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Re: Hi this is Jim Logg

12.10.16

Bad workout. Also I realized today that something was probably fishy about this:

Quote:
Originally Posted by johnnycarson View Post
2.10.16

OHP
105x6,6,10
--105x10* was probably my first somewhat meaningful (rep) PR since I moved to COL.
)
Bench
155x4,3,4
--pathetic, did 155x5x3 pretty easily the other day. Don't know why I felt so weak.

CGBP
3x10x125

Chins+10
6,6,4,3

OHP
105x6,6,5,3

Chin
1,2,3,4,5



Man was I off. Kinda bummed
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Old 10-12-2016, 10:55 PM   #84
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Re: Hi this is Jim Logg

12.10.16

Bad workout. Also I realized today that something was probably fishy about this:

Quote:
Originally Posted by johnnycarson View Post
2.10.16

OHP
105x6,6,10
--105x10* was probably my first somewhat meaningful (rep) PR since I moved to COL.
)
Bench
155x4,3,4
--pathetic, did 155x5x3 pretty easily the other day. Don't know why I felt so weak.

CGBP
3x10x125

Chins+10
6,6,4

OHP
105x6,6,5,3

Chin
1,2,3,4,5



Man was I off. Kinda bummed
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Old 10-16-2016, 07:40 PM   #85
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Re: Hi this is Jim Logg

16.10.16

Weight 157

Pretty bad workout, don't know what to say about it. Only ate about 1500 calories the day before, maybe that had something to do with it.

On the bright side, I'm pretty free now, so I can go to the gym at non peak hours. Also going to make a conscious attempt to eat more.

Squat

205x6,5,5
--So strange, the bar felt extremely unbalanced on my back. I checked the weights a few times. Anyways I really should have hit 3x6 with this weight.

sets 1 and 3




DL
2x6x235
--pretty bad, I was trying to keep my hips high but I just cant stop that little jerk that makes my lumbar round.
--Also the hex plates + a hand tear caused me to keep resetting. I don't know if that makes it easier or harder.
Set 1

--goddamn, I didn't realize how long I took a break after my hand tore. Mark it a 4 and 2, i guess.

RDl
145x8,8,10
--alot easier than before.

At the beginning, I messed around with ohp.
OHP
115x7 (rep PR)
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Old 10-17-2016, 02:52 PM   #86
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Re: Hi this is Jim Logg

17.10.16

It's some sort of holiday here today. Gym closed. Went to the calisthenics place in the park.

Chins
3x8
Dips
10,8,8
Chin Ladder
to 5 (=15)
Decline pushups (feet and hand on bars)
2x12, 1x17
Chin-ladder (neutral grip)
to 6 (total = 21)
Dip ladder
to7, +7 (total =27+7=35)
Pull-up (super-wide grip)
3, 1
Pull-up (normal grip) ladder
to 4,+3
Chins
5,5,4
Dipsxpullups
--Dips:5,3,3
--pullups:3,3,4

Totals
Chin/Pull-ups: 101
Dips: 72
Decline Pushups: 67

meh, all unweighted and I never did more then 8 chins at a time, but all in all this is probably a Chins/day PR for me.

Last edited by johnnycarson; 10-17-2016 at 03:00 PM.
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Old 10-18-2016, 10:38 PM   #87
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Re: Hi this is Jim Logg

18.10.16

Was feeling a bit banged up, third day working out in a row. Back super sore from deads and pull-ups.

Squat
3x6x205
--Harder than I think it should be, but oh well.

Front Squat
1x185--Hard as F
2x175--also hard
10x135--just unpleasant. Should have done twelve but I am a sissy.

Dl
pulled a bunch of singles and doubles at 185. Filmed them all, they all look like ****. Gonna make a compilation vid, and put them in the form check thread.
Also pulled two singles (one conventional, one sumo) at 235.

Pause DL
3x4x185
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Old 10-19-2016, 03:48 PM   #88
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Re: Hi this is Jim Logg

19.10.16

Either 1) doing 70 dips two days ago, and dead lifting yesterday affected me, or 2) I am a weak ass.

I have short arms, no reason my bench should not be my best lift.

Bench
155x4,4,3+f
--boooo!
Spoto press
135x3x4
135x5+f
--boo!
OHP
115x6,6,7?
--I'm not sure if that 7 can really count, but it was close. Vid:

--about two months ago, I was struggling with 115x5x3 Ohp, yet had done 170x5 for BP. I don't think these exercises have a huge carry-over.

Chin+15
7,6,3,2
+40
1 (very close with second rep)

CGBP
135x3x3
--Boo!
105x10
--trying to amrap.

BP
135x5
--this was also a rep out. BOO!

BB Rows
135x8x3

Ab-roller (knees) X Band pull-apart superset
3x[(10xab-roller)+(20 pull aparts)]

Hopefully the increased volume will help the weakness.

Last edited by johnnycarson; 10-19-2016 at 04:01 PM.
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Old 10-19-2016, 04:08 PM   #89
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Re: Hi this is Jim Logg

19.10.16

Either 1) doing 70 dips two days ago, and dead lifting yesterday affected me, or 2) I am a weak ass.

I have short arms, no reason my bench should not be my best lift.

Bench
155x4,4,3+f
--boooo!
Spoto press
135x3x3
135x5+f
--boo!
OHP
115x6,6,7?
--I'm not sure if that 7 can really count, but it was close. Vid:

--about two months ago, I was struggling with 115x5x3 Ohp, yet had done 170x5 for BP. I don't think these exercises have a huge carry-over.

Chin+15
7,6,3,2
+40
1 (very close with second rep)

CGBP
135x3x3
--Boo!
105x10
--trying to amrap.

BP
135x5
--this was also a rep out. BOO!

BB Rows
135x8x3

Ab-roller (knees) X Band pull-apart superset
3x[(10xab rolls)+(20 pull aparts)]

Hopefully the increased volume will help the weakness.
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Old 10-24-2016, 04:09 PM   #90
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Re: Hi this is Jim Logg

24.10.16

took 4 days off. Felt good, lifted bad.

BP
155x3,3
--what a ****head. deloaded:
135x6,6,7
--Video'd sets 2 and 3. In set 2, I was trying to set an arch starting with my head in front of the bar; the opposite for set 3. I think the former is better for me, although it makes me look like I need an exorcist.

Chin
+50
1
--pr, I think. Probably could have done one or two more.
+15
3x6

CGBP
125x10x2
145x5
--how the f? I think I need to move my grip in on normal BP.

Row
135x10
145x8x2
--Also cleaned 145 once. It was kind of nasty, but I was using the worst bar in the gym.

OHP
125x3,2
--was a bit tired from it all.



Miscellanea at the end:

DB bench press, 60lbs
did 4, was hard.


Chins
+25x3
+0x8

there was a belt in the squat rack, I've never used one. Helped myself and front squatted 195 for a triple.
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Old 10-25-2016, 05:09 PM   #91
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Re: Hi this is Jim Logg

OCT 25 2016

Pretty solid day actually. Everything felt strong.


I kindof regret taking such a massive deload, but I am getting closer to where I was before I moved (only at 6 reps a clip this time).

Lbbs
3x6x215
--pretty easy. Definitely could have done another rep or two on the last set.
--things to work on: 1)bar gets a bit in front of me coming out of the hole. 2)head cocking back a bit too much 3)descent is not controlled enough
--filmed all three. I actually think they look a bit harder than they felt.
--set 1, rep 2 I didn't brace well, so it was a bit nasty.
--set 3 looks a bit high.



DL
2x6x245
--using the nice round 45.4 kg plates
--look bad still, but felt really pretty good. I don't think this weight ever came up so easily.
--sorry for the **** angles



RDl
155x6,5,5
--On sets 2 and 3 I dropped the bar. How the F do people do this exercise? Tried hook grip but my hands are so small.

Pull up X Roller super set
Pullups: 8,4,5,5
Ab rolls: 10,10,11
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Old 10-25-2016, 11:31 PM   #92
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Re: Hi this is Jim Logg

Re: RDL; Straps. It's the one exercise I just can't do without straps

Watch out for your squat depth, some of them seem high.
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Old 10-25-2016, 11:41 PM   #93
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Re: Hi this is Jim Logg

Yeah I know, I often go way too low, so I've been trying to keep this internal count (3,2,1,up!)to maximize my stress reflex. Obviously my timer's a bit off.
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Old 10-27-2016, 03:33 PM   #94
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Re: Hi this is Jim Logg

10.27.16

More bench misery. I dont know what's wrong with me. Experimenting with grips and feet position

BP
145x6,6,3

CGBP
135x3x3

BP
125 amrap.
I had to reset the weights real quick (falling of the bar) and then I lost count but I did probably 14-17

Chins
+20
2,2,3,4,4,
--first three sets I was trying to hold the dumbbell with my feet instead of thighs, didn't work well
+25x3

OHP
125x4,3,4
105x10

DB rows x 60
8,8,10

Dip X Band Pull-apart super set
--Dips 3x5
--Pullaparts: 3x20

Miscellany:
Front Squat
105x1
155x1
205x1
225x1 (+10 Pr)
--I think this is my first 1 rep PR in colombia. Looked nasty as hell, though. Here's a vid (warning: minor form break down):



I am going out a lot more in colombia, I am starting to drink way more, closer to how I used to. Sometimes I just want to say F these weights, and go on a bender.

Last edited by johnnycarson; 10-27-2016 at 03:39 PM.
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Old 11-06-2016, 12:37 AM   #95
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Re: Hi this is Jim Logg

been traveling, And now I have to come back to the states for 2-3 weeks. Forgot to log my last session.

28.10.16
225x1
--weird hip pain, decided to work on form

Pause Squat
135x4x6
Front Squat
145x8
Pause DL
185x4x3
Snatch DL
135x5x3
Ab-roller
4x10

5.11.16
Back in Atlanta for abit, decided to join a powerlifting/ss gym for a week. It's awesome, but honestly I felt a bit intimidated to lift too much weight. I also hadn't done jack **** for 8 days and was feeling kindof sick.

LBBS
185x5x3
-- A trainer there told me that my stance was too wide. When I asked about elbow pain, someone said I was holding the bar too low. By the way, elbows are killing me, got worse after not training.
Set 1


OHP
3x115
--hmm. just felt bad
2x5x95, 1x8x95

DL
1x5x225
--back is rounding, but I saw afterwards the plates were also sliding all over the bar. Also still knocking the bar forward with my shins a bit (thanks Aiden, for pointing this out). I don't know if I'll ever deadlift properly.

Chins
1x12
--my elbows! seriously thinking about switching to high bar for a bit. this pain is making everything else suck.

I'll probably go to this gym three more times. Really nice to be in a knowledgeable environment. When i return to Bogota, I think I'm going to shell out the money to join this crossfit gym (the owner said I didn't have to do WODs) I don't even know what I'm lifting at my gym, since every barbell and plate weighs a little differently.

OH yes I've lost about 10 pounds. Weight 156 SMH!

Last edited by johnnycarson; 11-06-2016 at 12:44 AM.
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Old 11-06-2016, 09:08 AM   #96
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Re: Hi this is Jim Logg

Quote:
Originally Posted by johnnycarson View Post
LBBS
185x5x3
-- A trainer there told me that my stance was too wide. When I asked about elbow pain, someone said I was holding the bar too low. By the way, elbows are killing me, got worse after not training.
These look much better than before imo. Difficult to judge stance from that video though.
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Old 11-06-2016, 10:20 AM   #97
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Re: Hi this is Jim Logg

Neutral grip chins have been easier on my elbows than a standard supinated grip -- maybe try those?
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Old 11-07-2016, 06:39 PM   #98
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Re: Hi this is Jim Logg

Unfortunately, there's no place to neutral grip. Fortunately this gym has everything else I could want.

7/11/16

Weight 161--5lb gain in two days? I did eat about a pound of food 2hrs before workout.

LBBS
2x5x195
1x8x195

Put the bar about an inch higher. It definitely helped my elbows. On the final set, I dropped my stance in to about shoulder width. It felt really good. I think I could have done 12 reps, but didn't want to blow my load. Bar path looks quite nice, IMO.


That is not me grunting.

BP
135x5x2
135x7
--I've never figured out leg drive. Also, my wrists are cocked. Otherwise, I think my bp looks alright. of course, i am 35lbs below my old 5rm.

Chins+10
8,7,6
Pull-up ladder (thanks monte!)
3+2 (8 total, LOL)
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Old 11-10-2016, 01:02 AM   #99
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Re: Hi this is Jim Logg

09.11.16

Weight 162

LBBS
205x5x2
205x8
--Some of my reps are a little high, need to work on my getting that timing/kinesthetic sense down. Looks like my depth gets perfect about 3 reps into the sets. Think I could have gone 10 on set 3.
--Sets 2 and 3



OHP
105x5x2
105x6
--Unfortunately my phone died after the first set, and the angle sucks. But i think it shows my looseness problem, and my possible back over-extension.


DL
235x5
--really wish I could have filmed this. It didn't seem too hard but i think the form sucked (obv)

Front Squat
5x135
10x155
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Old 11-14-2016, 02:16 PM   #100
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Re: Hi this is Jim Logg

11.11.16
I was in a big rush, since after the gym I had to immediately drive to nashville for a wedding.

LBBS
2x5x215
1x6x215
--I was only taking about 2-3mins between sets, and I didn't really warmup. I think my form looks like **** on these, too. On the bounce my ass is popping too far backwards and it is tilting me forward. Definitely got some hip drive going in set 2. Set 3 there is some slight buttwink. Mainly I think I rushed through everything and skipped alot of my cues.
Set 1: https://www.youtube.com/watch?v=RwykSp_Z-yY
set 2: https://www.youtube.com/watch?v=QH0qJwcp79A
set 3:https://www.youtube.com/watch?v=w42pahuCtsM

BP
45x2
--My elbows! As i'd try to "pull the bar apart" on the eccentric phase, my elbows started hurting intensely. Never had they hurt so badly. Strangely, chin-ups were hardly painful.

Chins+15
8,6,5,3
--set of 3 was on rings.
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