11/12

foam roll

hbbs
bar x5
95x4
115x2
135x1
165x1
185x1
205x1
225x1
245x1
265x1
225x2

warm up press/btn press with bar / 95lbs

btn push press
95x3
135x2
155x1
175x1
185x1
205x1
225x1
235x1

PC
135x2
155x1
175x1
185x1
195x1
205x1
215x1
225x1
205 clean pull + PC

rear delt fly machine 10x5r

facepulls 10x10

265x1 hbbs was slower than I'd like. had more on btn press (5-15lbs) but I was lazy to rack it and dropped the weight so switched to PCs. I missed the right hook as I was putting the barbell on the rack and the two right 45s fell off the bar then I was in a fight to not let the weights fall on the left side cuz the barbell would have flew right into the glass lol. "that's why I use clips" SHUT THE F UP, but thanks for the help, u sarcastic crossfit douche.

11/13

foam roll

hbbs
135x3
165x1 x2
185x1
205x1
225x1
235x1
245x1
255x1
265x1

PC
135x1 x2
155x1
175x1
185x1
195x1
205x1
185x1 (pause below knee) x3

incline bench
bar x15
95x8
135x3
165x2
185x1
205x1
225x1
245x1
205x1 paused x5
185x5 paused
185x12 (easy.,. had way more than 15+)


hammer curls
5s x20
10s x3
15s x3
20s x3
25s x8 x3

front lever raises

foam roll
barbell roll

guess the switch from FS to HBBS happened already. prob do FS on days I really feel dead. still working on the right upper glute thing.. not sure if rolling is even helping. it especially flares up after sitting for a long time.... and that's part of my job

sleep has been horrible so far this week. that holiday threw everything off.

11/14

foam roll

warmup skwats bar / 95 / 135

PC
135x1 x2
155x1
175x1
185x1
195x1
205x1
215x1
225x1
230x1 EASY
235 f (obv.. idk, mental thing, I think)

hbbs
135x1
185x1
205x1
215x1
235x1
255x1
280x1

military press
bar x5
95x2 x3
135x1
155x1
175x1
185x1 (had 2 more, maybe 3)
155x2 (elbows didn't like it)

btn push press
135x1
185x1
195x1
205x1
220x1

klokov press
85x10 x4
85x5.. rest pause 5 reps

rear delt laterals
10s x15 x3
15s x12 x2

side laterals
15s x10
20s x8 x2

btn press
95x8 x3

facepulls
2x15r
1x20r

did way too much high rep stuff. supposed to be a lower carb day, but I guess not. weights been steady 162-163 in the mornings.. seen lower but after low carbs

11/15

foam roll

warmup skwats bar / 95 / 135

PC
135x3
155x2
175x1
185x1
195x1
205x1
215x1
225 f
230 f lol
185x1
195x1
205x1
220x1

hbbs
135x2
185x2
205x1
225x1
235x1
255x1
265x1
275x1
235x2 x2
185x5

flat bench
bar x10
95x10
160x2
180x1
200x1
220x1 paused
240x1 paused
260x1 paused
275x1 paused
290x1 (dsklfjsklfslf wanted 300 but slowed down)
245x3 paused
235x3
220x12

floor press
145x5 x6

rope abs 4 sets

facepulls
5x20r

did way too much again.. was training with a friend so had to make use of a lift off / spotter. still tho the floor presses should have been left out. left shoulder feels kinda achy now.

haven't benched heavy in a while, but I'm kinda disappointed with getting only 290. 275 paused flew up there and I really thought "lol no pause I can get 300 for sure" whatever.. have to remember that I'm not anywhere near fresh and the goal is incline 300 anyway.

Since rolling the glute doesnt seem to affect it, I'd be a little concerned it might be a low back disc issue.

it flares up are when sitting for long periods of time (and it's not all the time) and sometimes when setting up for flat bench.. I'm mostly sure it is a muscle thing but if it is a disc issue, then I'm thankful it doesn't affect my squats or pulls.

one thing I just thought of is possibly tight hamstrings? when I roll, I pretty much only get the quads, ITB, lats, upper back.. yea, I'm slacking. I'll start hitting hams and continue to do glutes and see what happens.


11/16

hammer curls
5s x25
tricep ext
5s x25

^^^ 3 sets non stop to get the blood flowing

hammer curls
15s x3
20s x3
25s x12 x3
20s x12 x2

incline curls
15s x12 x2
10s x12 x3

db curls 15s x10 x3
(ss^) db skullcrushers 15s x8 x3

hammer curls drop set
25s x10
20s x8
15s x5 rest pause 5r rest pause 5r
10s x10

band pushdown 65 reps

rear delt fly machine 6x10-12r

squats after UFC

When you have a disc injury, the pain isnt necessarily near where the injury is and it feels like muscle pain. When its a low back disc issue, sitting aggravates that.

If you arch a lot when you set up for your bench, that could make a disc angry. Make sure you keep your glutes and abs super tight when you bench. That protects your back.

I doubt the hamstrings are what's causing it, but you can try doing something with those.

good to know. I really hope I don't have any disc issues. should have also mentioned I have really tight hip flexors right now. the glute stuff that flares up in directly on the other side of the flexors. not saying that's it, just mentioning.


11/16 night

foam roll

hbbs
bar x5
95x2
125x2
145x1
165x1
185x1
205x1
225x1
240x1
260x1
275x1

FS
165x1
185x1
205x1
225x1
240x1

hbbs
135x2
185x1
205x1
225x1 slow
245x1 slow

foam roll

had an hour to train.. I hit my heavy single in under 20min after rolling for a little bit and didn't want to leave. prob shouldn't have done the 2nd round of hbbs. front delts have irritating DOMS.

Tightness in the front of the hips pulls the pelvis into APT, which puts stress on the low back.

cha- Not gonna lie, I'm kinda worried now that you said it could be a disc issue, so I'm being extra careful with form.



I'm almost positive the off and on pain/soreness I'm talking about is the small red area, BUT it may be the yellow below it, which according to the link (http://www.eatmoveimprove.com/2010/0...ower-back/#lb2) is disc/nerve issue (red is muscle)


11/17

foam roll

hbbs
bar x3
115x2
135x1
165x1
185x1
205x1
225x1
240x1
255x1
275x1

FS
135x1
155x1
185x1
205x1
225x1
245x1

DL
185x2
215x1
255x1 x2
275x1 x10

band stuff for hip / shoulder mobility

went early so I could watch the broncos/chiefs game. might go back if I have at least an hour to train and I'm not lazy.

Its a good thing if the pain goes away. If it ever doesnt go away, then you might have a herniated disc.

hopefully it goes away

11/17 night

foam roll

paused FS
95x2
115x1
135x1
165x1
185x1
195x1
205x1
215x1
225x1
185x1 x3
185x1 no pause x3

band stuff for hip / shoulder mobility
shoulder prehabs

So it's almost four a disc issue now that I really think about it. When the pain first started, it was the kind of pain that felt like a
Back/spine thing but that went completely away and now just thus glute thing. It's been at least 3 weeks now too

I like to think the squats aren't making it worse but they def aren't making it better.

^^ I meant I'm positive it's a disc thing because of the sharp pain that occured for a couple days in certain movements.. the sharp pain is completely gone, but the "glute" thing is still there and comes and goes.

11/18

foam roll

hbbs
bar x5
115x3
165x1
185x1
205x1
225x1
240x1
260x1
275x1

shoulder prehab

flat bench
bar x10
95x5
135x2
185x1
205x1
205x1 paused
225x1
245x1
265x1
225x3 (pause 3rd)
205x3 (pause 3rd)
205x3 all paused x5

machine fly
3x12
2x20
1x14

cable crossover 3x15-20

band facepulls 2x25

shoulder prehab

did too much for sure.. didn't have a spotter, but 265 was fast enough that I would have went up. the 275 hbbs is pretty routine now. hopefully I can continue skwatting with no new issues.

thought about doing some TM progression for bench. year is almost over and I'm an underdog to incline 300 if I really think about it. oh well.

Dirty lat spread

salute!


11/19

foam roll

hbbs
bar x5
115x3
165x1
185x1
205x1
225x1
235x1
245x1
255x1
265x1
275x1

warm up press/btn press with bar / 95

btn push press
115x1 x3
145x1
165x1
185x1
205x1
225 f

PC
185x1 x3

btn push press
235 f lol

PC
185x1
205x1

hammer curls 3 sets

went late.. didn't have much time. skwats felt heavy but going by vid, they were fast. I thought 225 push press fail was technique and 235 felt better but I didn't even try to grind it out.

prob take it easy with the benching tmrw but will do a lot of overhead volume.

11/20

foam roll

FS
bar x5
135x2
165x1
185x1
205x1
215x1
225x1
235x1
250x1
265x1 looked/felt easy
280 all time pr attempt.. FAIL

hbbs
135x2
185x1
205x1
225x1
245x1
265x1
275x1

incline bench
bar x20
95x10
145x3
165x1
195x1
215x1
235x1
255x1
195x3 paused

btn press
bar x3
95x2
125x1
145x1
155x1
165x1
175x1 pr
(tempted to try 185, but prob would have failed)
125x5 x2
95x10 x2
95x10 military press x2

side laterals
15s x15
10s x15

facepulls 3x12

so my laptop appears to be broken. I don't "need" a laptop cuz I don't take it anywhere for the most part, but still sucks imo.

re: 280 FS attempt.. idk, maybe if I attempted to grind it I would have got it, but there will be other days.

I just bought a new laptop. samsung 9 series lite. it's rad to the power of sick.

Way more than what one needs for simple internetting and the like though.

Having some LELs at your front squat possibly being greater than the back.

I made it overheat and it turned off on its own then I was able to turn it back on. I'll be happy if it still works later cuz I put it on "sleep"


Smh I was really in trouble because those hbbs felt heavy

I'm liking the progress so far, but these are all weights I've done before. Once I start hitting 280 fs and 315hbbs for daily weights I'll be happy.

Bench feels great so far

Do you ever take a day off? Like a lot of days you lift 2x? Ever get burnt out?

Haven't had an off day in weeks..maybe even months, idk. Yes, I even feel burnt out. I get less than 6hrs of sleep on weekdays so I try to take a quick nap most days before I go. Also caffeine.

LEL^LELLEL

Most can handle the intensity + volume if you are prepared for it. I wish I had busto's dedication though. Instead, the struggle (nomziez, booze, sleep for me) keeps me down and I miss days regularly. I am thinking about getting a regular gym membership for a couple months to do some BB and missed strength work to make it convenient for myself. Maybe then I will be able to do 7+ sessions per week.

**** is stressful!

re my laptop... It's still going but my ( 0 p [ ; ' / ) in parentheses don't work lol.. I have the on screen keyboard on. struggles.


11/21

foam roll

hbbs
bar x5
95x3
135x2
185x1
205x1
225x1
245x1
260x1
275x1
285x1

pc
135x2 x2
165x2
185x2
195x2
205x2
215x2
225x2

clean pull + hang pc
185x2
185x1 x4

btn push press
(wamrup presses bar/95)
135x2
165x1
185x1
195x1
205x1
215x1
225 f wtf

pc
185x1
135x3

hammer curls
5s x25 x2
10s x5
15s x3
20s x3
25s x10 x4

rear delt laterals
8s x25 x2

idk but FS feel so much easier than BS. also, haven't had that glute pain for a couple of days, which is great. PLEASE FOR NO MORE INJURIES.

11/22

foam roll

hbbs
bar x3
95x3
135x2
165x1
185x1
195x1
215x1
225x1
235x1
245x1
255x1
265x1
275x1 felt heavy looked fast for me
225x2

shoulder prehabs

incline bench
bar x25
95x5
135x3
165x1
185x1
205x1
215x1
225x1
235x1
245x1 (no spotter, but heavy (
185x5
185x3 paused x5
165x8 x3 (one wide, narrow, reg)

machine fly 5x10

cable crossover 4x12

facepulls 4x15

did too much chest.. again