dpc Posted August 2, 2014 Author Share Posted August 2, 2014 8/2/14 Bench 5 week Bench Press barx5 65x5 85x5 95x3 105x5 120x5 135x7 (prescribed 5) incline db press 25x12 35x12x2 one arm seated row iwth cable stack 30x10 40x10 50x10 all each arm tate press 15x15x3 lots of soccer the last 4 days. pair that with two good gym days and lots of swimming and im dead. Quote Link to comment Share on other sites More sharing options...
dpc Posted August 8, 2014 Author Share Posted August 8, 2014 8/6/14 Military PRess 5 week Long story short I got hurt at work the day of this session so I was a bit beat up. military press 50x5 60x5 70x3 80x5 90x5 105x7 (prescribed 5) 3 sets of 5 reps of both wide grip pull up and close grip pull up 3 sets of 12 reps of jm press with just the bar 8/8/14 squat 3 week box squat barx5 80x5 100x5 120x3 140x3 160x3 180x6 (prescribed 3) felt horrible today with the squatting. my body didnt feel bad i just couldnt get in the groove. one legged hip thrusts 3 sets of 8 on each leg. pause at top GHR 3 sets of 6 reps abs Quote Link to comment Share on other sites More sharing options...
MattM Posted August 8, 2014 Share Posted August 8, 2014 Let's hear the long version of that story! Did you fight one of the animals off? Quote Link to comment Share on other sites More sharing options...
dpc Posted August 8, 2014 Author Share Posted August 8, 2014 I was helping put up a tent. A huge tent. Like 160 feet long. We were putting up poles to hold it up and one slipped in the grass and whacked me on the side of the face. I went to walk it off and I just hit the deck. Was out of it for awhile Quote Link to comment Share on other sites More sharing options...
dpc Posted August 9, 2014 Author Share Posted August 9, 2014 8/9/14 bench 3 week bench barx5 65x5 80x5 95x3 110x3 125x3 140x3 could have done more.. but no one was around to spot me. close grip bench (pause at bottom so there is no bounce or momentum) barx5 65x5 85x5 105x5x3 one arm seated row with cable stack 40x10 50x10 60x10 chest flye with cable stack 40x10x2 abs Quote Link to comment Share on other sites More sharing options...
dpc Posted August 13, 2014 Author Share Posted August 13, 2014 8/12/14 Military press 3 week My leg is horrible. Like as bad as it can possibly be. I could barely make it to the rack for each set. Military press Barx5 60x5 75x3 85x3 100x3 110x5 (prescribed 3. Same as last month) Pull ups 2 Max sets (never tried to go to failure) 15 reps 10 reps Tri push down with cable stack 70x15x3 Side DB raise 15x10x3 Very happy with the work all things considered Quote Link to comment Share on other sites More sharing options...
dpc Posted August 16, 2014 Author Share Posted August 16, 2014 8/15/14 Squat 531 week box squat barx5x3 80x5 100x5 120x3 150x5 170x3 190x5 (prescribed 1) my leg was in a lot of pain today. i had to limp to the squat rack for each set. im schedule to get a shot in two weeks for my back Quote Link to comment Share on other sites More sharing options...
MattM Posted August 16, 2014 Share Posted August 16, 2014 I hope the pain clears up again Dylan, you are freaking the man for roughing it and squatting anyway! Just be careful Quote Link to comment Share on other sites More sharing options...
dpc Posted August 16, 2014 Author Share Posted August 16, 2014 I'm all good. The doctor said I can't actually hurt it anymore since I never actually hurt it in the first place. 8/16/14 Bench 531 week Bench Press barx5x2 65x5 80x5 95x3 120x5 135x3 150x3 (prescribed 1 rep) jm press barx8 60x8 75x8x2 wide grip pull down (really trying to learn how to move the weight with my back and not my arms) 60x12x3 tate press supersetted with db curls 15x15x3 both exercises Quote Link to comment Share on other sites More sharing options...
dpc Posted August 21, 2014 Author Share Posted August 21, 2014 8/20/14 Military press 531 week Military press Barx5 60x5 75x3 90x5 105x3 115x4 (prescribed 1) My leg is killing me. I can't get into any comfortable position. In fact the most comfortable is standing with no movement. I didn't want to bail after just that lift but couldn't do much esle so I did some little things DB bench. Slow descent and move with chest 20x10 30x10x2 DB front raise 12x10 20x10x2 Side DB raise 20x10x3 Now I need advice. Next Friday I get my shot and won't be able to lift heavy for a few days. I'd like this to be my deload week. But technically my deload starts tomorrow. What should I do for this week? I was thinking of following my 531 week again but only do one rep on the final weight and then upping the weight for more sets. Quote Link to comment Share on other sites More sharing options...
MattM Posted August 21, 2014 Share Posted August 21, 2014 There are a couple things you could do during this week. The first would be to try a week of just the 5x10 for each lift at 50%, adding in some assistance work for weaknesses or sticking points like normal. The next is you could go back to your "3" week and hit a few heavier singles after just doing prescribed reps like wendler suggests in the first week of his powerlifting book. The third is to focus on doing sticking point work for all your main lifts, doing assistance work after that, and last you could do something much different and try to do one set if 20 reps with each of the main lifts. Then during the week of the shot take the deliad like you wanted. Thoughts on that? Quote Link to comment Share on other sites More sharing options...
dpc Posted August 22, 2014 Author Share Posted August 22, 2014 Followed your advice adn did the 3 week thing. 8/22/14 Squat 3 week plus singles Box squat barx5 85x5 105x5 120x3 140x3 160x3 180x3 190x1 205x1 (could have went more but called it there) 18" rack pull 135x3 165x3 190x3x3 make shift reverse hyper 4 sets of 8 reps abs Quote Link to comment Share on other sites More sharing options...
dpc Posted August 23, 2014 Author Share Posted August 23, 2014 8/23/14 bench 3 week with singles bench press barx5 65x5 80x5 95x3 110x3 125x3 140x3 150x1 160x1x2 the 160 is 15 lbs off my one rep pr. i know i could have done 175 if i had a more experienced spotter there but i didnt want to risk it without one. the 160 singles went up pretty fast and good wide grip pull ups 5 sets of 5 palms facing each other pull ups 2 sets of 5 incline tate presses 15x20x2 SS with bent over db fly 15x12x2 abs Quote Link to comment Share on other sites More sharing options...
dpc Posted August 27, 2014 Author Share Posted August 27, 2014 8/26/14 Military 3 week.again Military press Barx5 60x5 75x3 85x3 100x3 110x3 Didnt do anymore after that as my leg was really bad 40 total pull ups with two grips Last workout before procedure. The shot is on Friday. Said I should be fine to do heavy lifting in a few days but it all depends. Really nervous for this shot. From what I hear its pretty painful. Weirdly I hope my leg is in agony so then the shot doesn't feel bad Quote Link to comment Share on other sites More sharing options...
dpc Posted September 2, 2014 Author Share Posted September 2, 2014 Update: Realized I should have written this. So last Friday I went in to get an injection to deal with my nerve issue. When I got there I was pain free and had been for a few days. The doctor decided against doing it because he didn't want to do a procedure with risks that might not even work to someone who feels good. He basically said that this could be a long stretch of pain free days and why interrupt it. With that said he did tell me I will be fast tracked in if/when the pain comes back. Usually it takes a few weeks to see him but he will squeeze me in within a week to get the shot in me. Since then I've felt fine. No real issues at all except my foot falling asleep here and there. Back to training on Friday Quote Link to comment Share on other sites More sharing options...
MattM Posted September 3, 2014 Share Posted September 3, 2014 Just saw this! Still feeling good?? Quote Link to comment Share on other sites More sharing options...
dpc Posted September 4, 2014 Author Share Posted September 4, 2014 Yeah I'm all good. But it could end at any second. Quote Link to comment Share on other sites More sharing options...
dpc Posted September 6, 2014 Author Share Posted September 6, 2014 9/5/14 Squat 5 week Box squat 85x5 105x5 125x3 135x5 155x5 added belt here 175x7 (prescribed 5) My goal was 9 reps but my CNS was fried. By my second working set I was taking long rests inbetween. Not sure why I was so fried. Deadlift off 3 1/2 inch blocks 115x3 135x3 165x2 195x1 215x1 225x1 First itme in god knows how long that I've pulled heavy from near the floor. Felt really good actually. The first few inches is a little rough as far as sticking point but after those first few inches even the 225 came up with no issue at all really fast. Had some more in me but after the squatting I was done. Abs Calf raises 4 sets of 12 reps Quote Link to comment Share on other sites More sharing options...
dpc Posted September 7, 2014 Author Share Posted September 7, 2014 9/6/14 Bench 5 week Bench Press barx5 65x5x2 85x5 100x3 105x5 120x5 140x5 (prescribed 5) Felt very weak. Narrow grip floor press barx5 75x5 95x5 115x5 Once again felt very weak snatch grip high pull barx5 75x5x3 never done this before but wanted to try something new. 75 was a good weight where I was strained but also learning the movement so the weight wasnt too heavy tate presses 12x15 20x15x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted September 10, 2014 Author Share Posted September 10, 2014 9/9/14 Military press 5 week Military press Barx5 65x5 75x5 85x5 95x5 110x5 (prescribed 5) Had to go home afterthat. Leg and back hurt too much Quote Link to comment Share on other sites More sharing options...
MattM Posted September 10, 2014 Share Posted September 10, 2014 I'm glad you got the work sets in, good job calling the lift if the body isn't cooperating. Hope you feel better!!!! Quote Link to comment Share on other sites More sharing options...
dpc Posted September 11, 2014 Author Share Posted September 11, 2014 Thanks man. Injection rescheduled for next Thursday. Quote Link to comment Share on other sites More sharing options...
dpc Posted September 13, 2014 Author Share Posted September 13, 2014 9/12/14 box squat 3 week box squat barx5 85x5 105x5 125x3 145x3 165x3 added belt 185x6 (prescribed 3) 18" rack pull 135x3 165x2 195x1 215x1 added belt 235x1 255x1 Probably had 20 lbs more in me. GHR 3 sets of 5 reps Abs Quote Link to comment Share on other sites More sharing options...
dpc Posted September 14, 2014 Author Share Posted September 14, 2014 9/13/14 Bench 3 week Bench press barx5 65x5 85x5 100x3 115x3 130x3 145x6 (prescribed 3) Warm up sets felt crappy but the last set felt great. I think one reaosn is I had someone spot me who I trusted a bit more. 145x6 is 1.5 lbs from my all time PR as far as the one rep max is concerned. Narrow grip floor press barx5 75x5 95x5 115x5 135x5 Really pushed this one. snatch grip high pull barx5 65x5 75x5x3 Still keeping the weight on the lower side just to learn the movement DB chest fly 12x8 20x8 25x8 abs Quote Link to comment Share on other sites More sharing options...
dpc Posted September 18, 2014 Author Share Posted September 18, 2014 9/17/14 Military Press 3 week Military Press barx5 60x5 75x3 90x3 100x3 115x3 Feeling like I'm slowing down a lot on the military press. DB Press with palms facing in 20x8 30x8 40x8 Pulldown with mid range grip 70x10x3 Doing these slow and trying ot move the weight with my back and not arms Tate presses 20x15 20x18 Quote Link to comment Share on other sites More sharing options...
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