Doug's Ultimate G-Flux Log
Join Date: May 2006
Posts: 7,442
Hit around 20 shots yesterday at my golf lesson. Right arm was bothering me a little. Didn't see any reason why in the video, so hopefully it's just that I'm not used to making a golf swing.
Join Date: May 2006
Posts: 7,442
Excited to get back in the gym. I'm going to do the aforementioned split at least until Christmas. Should be a good way to get in the gym 3 days a week and still be relatively well rested. Tonight will shoot for:
Hang Powercleans: up to 154x3x5
Incline Bench: dunno maybe up to 165x5x3
Squat: up to 296x5x3
By Christmas I'd like to have a max squat of 365 and max DL of 430.
Join Date: May 2006
Posts: 7,442
11-29
Had a headache which made the workout pretty rough.
Hang Powercleans- 95x3, 115x3, 135x3, 145x3, 155x3x5
Incline Bench- 45x5x2, 135x5, 155x5, 165x5x2
Squat- 45x5x2, 135x5, 185x4, 225x3, 265x2, 300x5x3
Powercleans were easy. I've never incline benched before and I couldn't figure out where the bottom of the lift is. Touched chest on all reps, but given my frame that may be too far down to be safe for the shoulder.
Squat form sucked. Hard to get the bar into position on my shoulders because my chest was tight. Goodmorninged a **** load of reps. Knee cave, etc. Hopefully I'm more focused when I do 308x5x3 on Friday.
Join Date: May 2006
Posts: 7,442
12-1
Front Squat- 135x3, 165x3, 185x3, 205x2, 225x3x3
Neutral Grip Chinups- 3 sets of 10
Behind Neck Pulldowns (slow)- 3 sets of 12
Rear Delt Flyes- 3 sets of 12
Incline DB Curls- 2 sets to failure with 35s
Had pretty bad DOMS in my quads. Went somewhat easy on the front squats. Right before Christmas I'm going to do a max front squat and hopefully boot Jaysick from the top of the whiteboard with 296.
Join Date: May 2006
Posts: 7,442
12-3
4 guinnesses, 3 slices of pizza, buffalo wings, nachos, and mozzarella sticks for preworkout meal.
Squat- 45x5x2, 75x5, 95x5, 154x5, 220x3, 242x3, 262x2, 286x2, 309x5x2
Push Press- 110x3, 132x3, 154x3, 159x3, 164x3
Was on the verge of puking the whole workout. 5/3/1 deadlifts will have to wait until tomorrow. Hopefully 311x5x3 squats on Monday.
Join Date: May 2006
Posts: 7,442
12-4
Deadlifts- 154x5, 198x5, 220x5, 250x5, 291x5, 331x8
Bumper Plate Holds- 40kgs to failure x3, 30kgs to failure
Join Date: May 2006
Posts: 7,442
12-5
Lots of lower body stretching
Rotator Cuff Work
Hang Power Snatches- 65x4, 75x4, 88x2, 98x2, 108x2, 118x2
Just killing some time. Was lifting in chucks so there was no real dip in the snatches, but still 118s were semi pressouts.
Join Date: May 2006
Posts: 7,442
12-6
Hang Powercleans- 44x3, 88x3, 110x3, 132x3, 152x3, 162x3x5
Squat- 44x5x2, 198x5, 242x3, 286x2, 311x5x2
Incline Bench- 45x5x2, 135x5, 155x5, 175x4x3
Powercleans robbed me of any squat WIM. Also I've been eating like garbage recently; way too much fat and not enough protein. Hopefully I can get that fixed this week. Overall not a bad day though.
Also I stared a friend on SS last Monday. He's about 5'10 160 lbs, never lifted weights before, but is a pretty ridiculous natural athlete. Today he squatted 150 lbs and deadlifted 198. He'll be stronger than me by June.
Join Date: Jan 2005
Posts: 109,033
Join Date: May 2006
Posts: 7,442
Join Date: May 2006
Posts: 7,442
Got my 1.5p kettlebell from performbetter.com yesterday and the 2p should be coming around Christmas. Also got some exercise bands and a swiss ball. Stocking up for some home workouts
January is gonna kick my ass.
Join Date: May 2006
Posts: 7,442
12-8
Front Squats- 3x110, 3x154, 3x198, 1x220, 1x242, 1x262, 1x272
Cable Rows- 5x15
Behind Head Pulldowns (Light)- 5x15
Rickshaw Shrugs- 3x15
Box Jumps- 3x3x40 inches
Got kicked out of the good half of the weightroom before I could finish front squats. Probably could've handled 286 but anything heavier was doubtful.
Join Date: Sep 2006
Posts: 7,208
doug,
comment about your bench video. It seems like in the bottom half of the lift, that the bar gets a little forward and you have to fight to keep your forearms from being pushed forwards (toward your feet) by the weight of the bar. Also, I think your hand could be cocked back just a bit from where it is in that vid, so you can keep the bar from wanting to go forward. I guess it's kinda like the press, and starting with your elbows behind the bar and trying to press that way, you're going to be fighting vertical and horizontal forces there. I think you're fighting horizontal forces during the bottom half of the lift. Take from that what you will, just my imo.
Join Date: May 2006
Posts: 7,442
Hm interesting. I'll have to think about that as I'm not 100% sure what you mean. I should get more vids from more angles though, and probably some at closer to my max.
12-10
Weight was 163 this morning.
Squat- 45x5x2, 135x5, 185x3, 225x3, 275x2, 295x2, 315x5x2
Push Press- 110x3, 132x3, 154x2, 164x3, 169x3, 174x2 (1xf)
Deadlift- 269x3, 309x3, 346x7
Just gonna shoot for 2 sets on squats for now given my diet and the weights I'm getting to. Really hope to get to 330x5. Should've made the push presses. Deadlifts were meh, did the first 4 reps really fast which may have cost me one at the end.
Join Date: Sep 2006
Posts: 7,208
I'm not exactly sure how you'd fix that. Maybe start by adjusting the grip a tad. Possibly also lower the bar a tad higher up on the chest.
Join Date: May 2006
Posts: 7,442
Gym posted its December/January break hours. Open 10-8 on weekdays and 12-6 on weekends. Huge improvement from the 12-5 weekdays, closed on weekends BS they pulled last year.
Plan is deload from Christmas to New Year's, then squat 170kg and deadlift 200kg by February.
Join Date: Nov 2008
Posts: 1,746
You still doing work on your golf swing? Ship the vids.
Join Date: May 2006
Posts: 7,442
Yeah hit some balls yesterday. I'll try to get some vids at my next practice session which should be Thursday.
Join Date: May 2006
Posts: 7,442
12-13
****** workout. No caffeine and my shoulder was feeling a bit off.
Hang Powercleans- 88x3, 110x3, 132x2, 152x2, 167x3, 167x1 (1xf), 167x1 (1xf), 152x3
Squats- 132x5, 198x4, 242x3, 286x2, 309x1, 319x5, 319x4
Incline Bench- 45x5x2, 135x5, 155x5, 180x2, 175x4, 135x9
Something was off on my cleans, on a couple I completely missed the catch with my hands and caught the bar with my forearms/biceps. I'm not sure where powercleans are going to fit into my programming going forward. I'd like to be good at them but it might not be worth the work right now. Squats may have been a PR, I'm not sure, but with caffeine I should make 325x5x2 on Friday.
Join Date: Jan 2005
Posts: 109,033
Join Date: May 2006
Posts: 7,442
Indoor golf obv.
12-15
Front Squats- 45x5, 110x3, 154x3, 198x2, 220x1, 240x1, 264x1, 286x1, 296xf
Hang Power Snatches- singles and doubles up to 110
Bench- 135x2, 145x2, 155x2, 165x2, 175x2, 185x2 all on 30 seconds rest
DB Rows- 100x10 each arm
DB Pullovers- 45x10x3
Tweaked my hip flexor a bit on the 296 front squat so just left it at the bottom. I think it's within my reach though. Video of the 286 to come.
Join Date: May 2006
Posts: 7,442
Join Date: May 2006
Posts: 7,442
12-17
Squats- 45x5x2, 135x5, 185x3, 225x3, 275x2, 295x2, 315x1, 325x5 (pr), 315x5
Push Press- 110x3, 132x2, 152x1, 172x1, 176x1, 186x1, 196xf
Deadlift- 286x5, 331x3, 366x5
Didn't feel great. I should be able to push press 196 easily, I just need work on transitioning from legs to arms as the primary driver. Deadlifts were a true max, I doubt I could've even broken a 6th rep from the floor.
Join Date: May 2006
Posts: 7,442
12-22
Squats- 45x5x2, 135x5, 185x3, 225x2, 275x2, 315x1, 345x1, 365x1 (pr), 375xf, 370x1 (WR)
Bench- 45x5x2, 135x3, 155x3, 175x3, 195x1, 215x1
Deadlifts- 242x3, 286x2, 308x2, 331x1, 353x1, 375x1, 395x1
Really went for it on the squats today. Probably could make 375 or 380 maybe if everything went right. Shoulder felt meh so didn't push it on the bench. Back was pretty wiped so just focused on maintaining extension in the deadlifts. Lockouts were super easy despite being slow off the floor so I think I was successful.
Join Date: May 2006
Posts: 7,442
