11/29/18

Light squats:
235x5x3

Comp bench press:
215x1
220xf
185x2x2

Light sumo DLs:
290x5x3

First bench single went up well. Top single only got a few inches off my chest. Not sure what happened.

I’m having trouble breaking at the knees and hips at the same time when squatting and deadlifting during my work sets. I don’t have that problem in my warm ups. I used to break at the knees first. Now I break at the hips first.

12/1/18

Squats:
300x1
305x1
255x3

CGBP:
170x5x3

Strict pendlay rows:
150x5x3

Squats still going well. The singles were starting to bother my left elbow and tricep.

CGBP was supposed to be five sets. It was irritating my left and right triceps and right shoulder. These are coming out of the rotation.

12/2/18

Sumo DL:
350x1
360x1
315x3x2

Comp bench press:
185x4

Bench press was supposed to be four sets. On the first rep of the second set, my left tricep hurt like the dickens when lowering the bar. I had to give up at the bottom. It is sensitive to the touch at the moment. I wish I knew what I’m doing wrong.

When I had pain in just my left elbow from squatting, I moved my left hand grip out slightly. It fixed my issue right away. Having an asymmetrical grip was a bit silly but it worked, then within a few weeks I was able to take a normal grip on the bar again.

Thanks for the tip Renton. I did some practice reps using the bar with a wider grip. No problems.

12/4/18

RDL:
215x5x3

Bench press:
Worked up to 155x5

Chins

So it appears it is my bicep that has been bothering me, not my tricep. My right bicep has hurt terribly the last few days. Benching makes it a ton worse. It goes a bit if I bring in my grip and tuck my elbows a lot. If I go into internal rotation it is game over.

Based on internet research, my bicep problems are a result of squatting with the weight being carried in my arms. This adds up as the pain got bad after I squatted heavy over the weekend. After today, I don’t have much confidence that I will be able to bench at the meet a week from Sunday.

12/6/18

Light squats:
235x5x3

Bench press:
45x10
95x5
135x2

Light sumo DL:
290x5x3

I went to a doctor on Thursday about my right bicep. Captain Obvious said it was inflamed from lifting heavier. At least he prescribed strong anti-inflammtories.

12/8/18

Floor press:
155x5x3

Deadbugs and banded facepulls

The reduced ROM helped avoid bicep pain. I really focused on squeezing the bar so I would not extend my wrists.

I plan on doing a mock meet tomorrow lifting weights that should be doable. I will also lift in a singlet to see what it is like.

Glad to hear your bicep is feeling better; I've been dealing with some tendinopathy in that region for a while now, so I'm glad to hear yours is improving a bit.

On a scale of 1 to CB's sweatpants, how revealing is this singlet going to be? Good luck with the mock meet!

I've had bicep tendonitis for many years now. In my case, it is just avoiding certain movements that really make it flare up and just managing the overall volume.

Monte,

I worked out today in the singlet. If there is a singlet that leaves something to the imagination, I haven’t seen it.

Arjun,

If I didn’t have a meet, I would drop presses and low bar squats for a week. At least now I have to figure why I have tendinitis. I think it is because I was extending my wrists on squats and bench press. Squeezing the bar has helped a ton.

12/9/18

Squats:
285x1
300x1
305x1 (below)

Bench press:
135x5

Sumo DL:
345x1
365x1
380x1 (below)

First two squat attempts felt heavy. On the third attempt, I remembered to keep my upper back tight out of the hole. It felt the easiest of the three attempts. Three plates should be doable next week.

No bicep pain after squats or during bench press. Squeezing the bar has been helpful.

No real trouble with deadlifts. I don’t know what my ceiling is. I might go for four plates on my last attempt.

I told myself I wanted to hit all of my attempts today. I’m happy I did not try anything stupid. An encouraging day overall.

12/10/18

Bench press (5 singles, work up to something heavy):
175x1
185x1
195x1
200x1
205x1

Floor press:
Five singles every 90 seconds @ 175

12/11/18

Squats:
255x1
275x1

Sumo DL:
345x1

Squeezing the bar extra hard on bench press and squats has helped with my bicep pain.

Just saw the squat and deadlift singles . . . Great work! 315+ and 405 are there for sure.

Thanks Monte!

12/13/18

Bench press:
170x1x2
177.5x1
187.5x1

Deadbugs

An easy final workout before the meet. Worked up to my opener. It may be a bit too easy.

It has been a crazy past couple of months. My wife went into labor in the early morning before the meet, so that didn’t happen. Having a son is a rollercoaster. What I find the coolest is that he almost always holds his hands in a hook grip. I’m hoping I can continue working out while raising him. The lack of sleep is going to make it difficult.

I started Juggernaut AI training last month. I have gone through a hypertrophy block, which involved high bar squats and conventional deadlifts. By far the toughest part of the block was deadlifting seven sets of ten reps. I’m now in the first week of a strength block, which means back to low bar squats and sumo deadlifts.

2/11/19

Squats:
250x6 @ 7.5
230x6x4

OHP:
102.5x6x2

RDL:
190x8x3

BB curls:
60x10x3

Banded pull-ups:
7x3

Snatch grip deadlifts:
175x10x3

2/12/19

Spoto press:
175x6x4, average RPE @ 7.5

Overhead BB extension
60x10x3

Mazel tov on your son! Good to see you're back under the bar, though . . . The first few months can be challenging, but going full Yugaidan is never the answer.

Thanks Monte. My mother-in-law lives with us, which has been a godsend. I never knew how much laundry is necessary for a newborn. Even with the help, it looks like lifting while raising a newborn is going to be challenging based on Aidan, NewSlant, and Yugo’s logs.

2/14/19

Sumo DL:
285x6
265x6x5

Squats:
225x6
205x6x2

OHP:
97.5x6x3

The program gives a range for deadlifts in the first week. Each time the weights have been light.

2/16/19

Comp bench press:
177.5x6 @ 8
165x6x4

Good mornings:
125x12x3

BB Skullcrushers:
55x12x3

Band pullaparts

Ab rollouts

I was supposed to do two sets of six front squats after bench. I could not find a grip width that felt okay. It was either on my collarbone or it felt unsecure. It wasn’t so bad when I was doing sets of ten.

2/18/19

Squats:
240x6x5

OHP:
105x6x2 @ 8

RDL:
200x8x2

BB curls:
60x12x3

Banded pull-ups:
8,8,6

Snatch grip DL:
185x10x3

2/19/19

Spoto press:
177.5 x 6 x 4 @ 8.5

BB overhead extensions:
60x12x3

Ab rollouts

First three sets of spoto press were fine. Last set was a legitimate RPE 9.5.

2/21/19

Sumo DL:
320x6 @ 7.5
300x6x5

Squats:
260x6 @ 8
240x6x2

OHP:
102.5x6x2

Pretty sure I am overestimating RPE for squats and deadlifts, and underestimating it for bench. I need to stop wussing it up.

2/23/19

Comp bench press:
170x6x5

Front squats:
135x6x2

Good mornings:
135x12x3

Skullcrushers:
60x11x3

Band pullaparts

Ab rollouts

Still having massive problems with front squats. The bar was resting in my hands instead of on my delts for half of the reps. Squatting the weight is easy.

Supposed to do an RPE 10 set of squats and comp bench this week.

2/25/19

Squats:
275x5 @ 9.5
245x6x3

OHP: 107.5x6x2

RDL: 205x8x2

Snatch grip DL: 200x10x3

Top set of squats went weird. I almost fell over on the first rep on the descent. I was able to stand up with the bar for what can be considered a partial rep. I should have racked it, but instead I proceeded. My right hip felt terrible after the fifth rep so I called it.

2/26/19

Spoto press:177.5x6x4, average RPE @ 8

2/28/19

Sumo DL:
325x5
295x5x5

Squats: 250x6x3

OHP: 105x6x2

3/2/19

Comp bench:
190x4f
170x6x3

Front squat: 145x6x2

Good mornings: 145x10x3

Top bench set was demoralizing. I was going for six reps.

Front squats really bothers my biceps. I bought a SSB on Craig's List over the weekend. That should be fun.

Last week was a deload week. All lower body workouts felt super heavy. I have gone back to doing cardio twice a week to get rid of some dad bod.

3/11/19

Squats:
275x4 @ 8.5
255x4x4

OHP: 112.5x4x2, average RPE @ 7

RDL: 205x8x3, average RPE @ 7.5

Snatch grip DL: 185x10x3, average RPE @ 7

Right hip felt awful during top squat set. I'm surprised how awkward low bar squatting has felt the last few weeks. I experimented with squat stances and toe angle. The last couple of back-off sets felt much better.

I maintain snatch grip DLs are the devil. I'm more hampered by my work capacity than the weight.

3/12/19

Spoto press:
182.5x4 @ 8.5
180x4 @ 8
175x4x2 @ 7.5

BB overhead presses and deadbugs

10 min AMRAP:
10 KBS @ 20 kg
10 pushups
10 air squats

6 rounds + 20

I had to reduce the weight for spoto press as I realized I was not pausing for a full second. Made a huge difference.

3/14/19

Sumo DL:
325x3
305x3x5

Squats: 260x4x3

OHP: 112.5x4x2, average RPE @ 7

Best workout in weeks. Looking forward to a DL set of 3 at RPE 10 next week.

3/16/19

Comp bench press:
185x4 @ 8.5
170x4x4

SSB squats: 185x4x2

SSB good mornings, band pullaparts, skullcrushers, and ab rollouts

25-20-15-10 of 20 kg KB deadlifts and KBS, took about 5:40

SSB squats and good mornings are much better for my elbows and biceps/triceps than front squats and BB good mornings.

Right AC joint pain is back. No problems with it during bench press though.

3/18/19

Squats: 255x4x5

OHP:115x4x2

RDL: 215x8x2

Snatch grip DL: 195x10x3

BB curls, BB overhead extensions

Legs felt very fatigued. I'm guessing SSB squats two days prior helped. Squats were supposed to be at 270.

I switched pullulps with BB OH extensions. It doesn't make sense to end a workout with curls, pullups, and snatch grip DLs. Don't tell CWS

3/19/19

Spoto press: 177.5x4x4

Banded pullups, ab rollouts

EMOM x 6 minutes:
5 KB goblet squats
10 KB DLs
15 KB

Used a 16 kg KB. Was supposed to be for EMOM x 10 min. This was more soulcrushing than I thought.