I’ve been busy with work & stuff, so I have neglected updating my log. I didn’t realize how far behind I got.
1/5
Benched up to 585x1 off 2 boards, then missed 635. Bleh
Secondary was loose rage X off boards, maybe low to mid 500s
Assistance was rows, face pulls, etc
1/7
Squats up to 715x1
I strained or pulled my left hamstring on the ascent. It is the same leg that I had the torn muscle in, but it’s a different muscle. This pull is on the outside part. The tear was on the inside part. Its still not good, but nothing to be alarmed about.
I tried some raw squats with 2 plates and that didn’t feel great, so I did a bunch of light belt squats, which felt fine.
Standing hamstring curls – slow and controlled, pumping the muscle up. These were good.
Seated band hamstring curls, slow and controlled. These were also good. I worked the sore muscle in a way that got blood pumping through it without making it worse.
1/8
Speed bench
Up to 315x3x3
TRX rows
Face pulls
Tricep pushdowns
Cable pulldowns
1/10
DL
225x5
315x3
405x2 – this made the sore hammy tight. I decided to put the suit on and pull light singles.
405x1
455x1
505x1
545x1
These all felt fine and people said form was very good.
Belt squats in briefs
2 plates per side x 12
3 plates x 12
4 plates x 12
5 plates x 10
6 plates x 8 – the last couple reps were hard. The whole thing felt good.
Standing hamstring curls – slow and controlled, pumping the muscle up.
Reverse hypers
90x15
140x15x2
I need to do these more often.
1/12
Bench
135x10
185x5
225x3
275x2
315x1
365x1
Triple ply SDP
2 boards
585x1
Tight black SDP
635xf
635xf
Weak. I think I stretched the damn shirts out when I was fat. I’m 254 now. I was about 268 the morning of the meet and I was probably 5 lbs over that by the time I benched at the meet. Benching over 600 again might be very hard, and/or it might require a different shirt or some alterations to the ones I have. I’ll wait until I get closer to 242 before altering any shirts.
Raw
Chains
275 + 4 chains (2 per side) x 3
295 + 4 chains x 3
275 + 6 chains x 3
275 + 8 chains x 3
Seated cable rows
200x15
240x12
260x10
Face pulls
Tricep pushdowns