2017 training log

[Perrin Aybara]

That's weird, my left side is stronger on single arm dumbbell overhead press and I'm right handed. Jealous of the deadlift, got some catching up to do now that I'm healed up.

Hope everything with your chick gets sorted out and she gets healthy again.

 

[theprodgicalson]

That's weird, my left side is stronger on single arm dumbbell overhead press and I'm right handed. Jealous of the deadlift, got some catching up to do now that I'm healed up.

Hope everything with your chick gets sorted out and she gets healthy again.

Which arm is your underhand on deadlifts?

 

[Perrin Aybara]

Which arm is your underhand on deadlifts?

Normally for conventional it's my right and for sumo it's my left. Weird, but that's how I feel strongest. Right now I'm doing only left underhanded because I'm paranoid about injuring my right side again and I feel like I can stay tighter with that side overhand.

 

[ruckin]

Wow 600x3 that's awesome my friend!

 

[theprodgicalson]

Interesting.... Lightweight smashes my theory... But here goes my theory as to why my left is weaker. Also when I bench, my left side naturally drops a little lower on my chest. Not completely perpendicular to my body.

I beleive it's because of my left hand being my under hand. Having a bit more of a "pulling" effect on my should/Lat/scapula. What brought me to this conclusion is I've seen it with a few other guys at my gym. Left hand is underhand, and they all dip a bit on the left side on bench.

I also have a knotted up mess behind my left scap sometimes. Part of this I think may have to do with not keeping my scap fully retracted on bench and in deads.

 

[theprodgicalson]

Wow 600x3 that's awesome my friend!

5 pound PR so I'll take it all day. Especially considering my deadlifting a schedule the last 4 weeks. Week 1 triple at 585 10RPE. Week 2 heavy single at 645 10RPE. Week 3 triple at 585 8RPE. Week 4 triple at 600 9.5RPE.

Credit it all to some technique changes I've made since week 1

 

[theprodgicalson]

Wave 4 week 1 day 2

Bench with buffalo bar
290
4 sets 7 reps 7RPE
275
1 set 7 reps

Front squats with SSB
265
3 sets 7 reps 7RPE
245
2 sets 7 reps 7RPE

Push press(used strongman style log press)
Not sure on the weight I would assume somewhere around 200
2 sets 3 reps 8RPE

Tricep push downs
3 sets 10 reps

 

[theprodgicalson]

Wave 4 Week 1 Day 3

Squats
395
5 sets 5 reps 8RPE
355
2 sets 5 reps 8RPE

Paused Deadlifts
525
6 sets 2 reps 8RPE
495
2 sets 2 reps 8RPE

Reverse Hypers
3 sets 10 reps

curls
3 sets 10 reps


Squats werent what i had hoped for, but they were the day after Front Squats and my quads were still sore.

 

[franchise24]

Wave 4 Week 1 Day 3

Squats
395
5 sets 5 reps 8RPE
355
2 sets 5 reps 8RPE

Paused Deadlifts
525
6 sets 2 reps 8RPE
495
2 sets 2 reps 8RPE

Reverse Hypers
3 sets 10 reps

curls
3 sets 10 reps


Squats werent what i had hoped for, but they were the day after Front Squats and my quads were still sore.

Beast numbers bro. How is your girl friend doing?

 

[Perrin Aybara]

I think I remember seeing you were doing dumbbell Romanian deadlift? I'm slowly filling my other two deadlift slots back up and I'm thinking of going with those because I feel like the angle of using dumbells will be kinder to my injury. I'm still so paranoid about aggravating it.

 

[theprodgicalson]

@franchise24
She is doing much better. Still a road ahead of her. 6 weeks no work with very light activity per the Drs orders. I want to interject and tell her to go for walks because she is just hanging around all day at her moms house. Not my place yet tho.

@Perrin Aybara
I did those cause I was at the university gym and program called for reverse hyper. I like them because I feel them more in my hamstrings glutes. And you can keep them closer to your body.


Wave 4 Week 2 Day 1
Deadlifts
385
15 sets 2 reps

One Arm DB OHP
80's
4 sets 5 reps 8RPE
70's
1 set 5 reps 8RPE

Barbell Rows
225
3 sets 8 reps 8RPE
205
2 sets 8 reps 8RPE

Hammer curls
45's
3 sets 10 reps 10RPE

I am starting a percentage based programming for the main lifts. Accessories will still be RPE based. I feel this will be more beneficial in the long term for right now. After a couple waves, I'll be setting new 3 rep maxes that I've built up to. Removes ego and let's me just lift and not focus on setting PR's every week. Also this will be good for me to hone in my technique for sumo and my new squat stance better I feel. That way in 2 months when I'm setting new rep PRs everything will be as proficient as possible. Everything not in the 90% range will be done beltless.


Deads were moving FAST. I know theyre really lightweight, but the goal here was to explode. Again, single arm overhead the left reached RPE range and the right did not. We will be keeping these in the next couple waves to bring the left side up

 

[franchise24]

@franchise24
She is doing much better. Still a road ahead of her. 6 weeks no work with very light activity per the Drs orders. I want to interject and tell her to go for walks because she is just hanging around all day at her moms house. Not my place yet tho.

@Perrin Aybara
I did those cause I was at the university gym and program called for reverse hyper. I like them because I feel them more in my hamstrings glutes. And you can keep them closer to your body.


Wave 4 Week 2 Day 1
Deadlifts
385
15 sets 2 reps

One Arm DB OHP
80's
4 sets 5 reps 8RPE
70's
1 set 5 reps 8RPE

Barbell Rows
225
3 sets 8 reps 8RPE
205
2 sets 8 reps 8RPE

Hammer curls
45's
3 sets 10 reps 10RPE

I am starting a percentage based programming for the main lifts. Accessories will still be RPE based. I feel this will be more beneficial in the long term for right now. After a couple waves, I'll be setting new 3 rep maxes that I've built up to. Removes ego and let's me just lift and not focus on setting PR's every week. Also this will be good for me to hone in my technique for sumo and my new squat stance better I feel. That way in 2 months when I'm setting new rep PRs everything will be as proficient as possible. Everything not in the 90% range will be done beltless.


Deads were moving FAST. I know theyre really lightweight, but the goal here was to explode. Again, single arm overhead the left reached RPE range and the right did not. We will be keeping these in the next couple waves to bring the left side up

Glad to hear she's doing better. My family will continue to keep her and you lifted in our prayers.

 

[theprodgicalson]

Wave 4 week 2 day 2

Bench
265
5 sets 5 reps

Front squats with Buffalo Bar
305
3 sets 5 reps 7RPE
275
2 sets 5 reps 7RPE

Buffalo Bar Bench
285
2 sets 5 reps 7RPE
265
1 set 5 reps

Overhead Tricep extensions
130DB
1 set 10reps 10RPE
120
1 set 10reps 10RPE
100
1 set 10reps 10RPE

Really great session. Main Bench was obviously light but focused on leg drive and exploding off the chest. Was happy with front squats. Goin to talk with coach about keeping these in for a couple waves. And hadn't done overhead extensions in forever. Holy fricking pump. Arms felt giant afterwards

 

[theprodgicalson]

Wave 4 week 2 day 3

Squats
430
1 set 3 reps

385
4 sets 3 reps

Paused Deadlifts
535
3 sets 3 reps 7RPE

505
2 sets 3 reps

Reverse hypers
225
5 sets 10 reps

Wasn't sure how today was going to go. Worked 17 fricking hours yesterday and slept for 5. Didn't eat as much as I would have like yesterday or before the gym today. Squats felt fairly good tho considering. Warms ups went great. Top set could have went better but I'd say around RPE 7. Paused deads I paused just below the knee for a 2-3ct. Working on that sticking point. Going to ask to have these in for another wave or two. By the time I got reverse hypers I was dead. Blew through them with 30-60 second rest periods and just finished smashing 2 burritos. Nap time

 

[theprodgicalson]

Wave 4 Week 3 Day 1

Deadlifts
450
5 sets 5 reps

Single arm OHP
85
6 sets 3 reps 8RPE

Barbell Rows
245
3 sets 7 reps 8RPE
225
1 set 7 reps 7RPE

Hammer curls
55's set of 10
45's set of 10
30's set of 10
10RPE

Deads were easy. Beltless just working on staying tight with my upper back. I do warm ups with Donnie Thompsons Spud Inc Bow tie. Pins your shoulders back. Starting to wear this during warm ups for all exercises and in the morning. Look it up if you haven't seen it. Left shoulder is starting to catch up on Single arm OHP. Bicep pump was awesome.

 

[Perrin Aybara]

It's funny you mention the Bow Tie, I've been thinking about getting it. You like it?

 

[theprodgicalson]

It's funny you mention the Bow Tie, I've been thinking about getting it. You like it?

I've had it for maybe a week, so it's a little early to tell. So far yes I do. I will let you know I'm like a month what my thoughts are. I'm slowly realizing how poor my shoulder mobility in my left arm is. So I'm hoping this helps some

 

[franchise24]

I'm going to have to invest in this bow tie as well. I work on total mobility but it's a slow process.

 

[Gobuckeyes0122]

I've had it for maybe a week, so it's a little early to tell. So far yes I do. I will let you know I'm like a month what my thoughts are. I'm slowly realizing how poor my shoulder mobility in my left arm is. So I'm hoping this helps some

I googled it but I'm still a little confused on what it does. Please forgive my ignorance, but could you elaborate on what it's for?

 

[Perrin Aybara]

Which Bow Tie do you have, casual or tne heavy duty one?