2017 training log

[theprodgicalson]

So so session today...

Wave 5 Week 2 Day 1

Deadlifts
420
15 sets 2 reps

Slingshot bench
380
3 sets 5 reps 8RPE
365
2 sets 5 reps 8RPE

Pendlay Rows
270
2 sets 8 reps 9RPE
255
2 sets 8 reps 9RPE
245
1 set 8 reps 9RPE

Took a minute to get warm on deads. Didn't do my normal warm up routine which is definitely why. Also the squating from last week I'm sure played a part. Gassed out after my second set of rows.

 

[theprodgicalson]

Wave 5 Week 1 Day 2

Bench
280
5 sets 5 reps

SSB Squats
386
4 sets 5 reps 7RPE
366
1 set 5 reps 7RPE

Barbell Overhead Press
185
2 sets 5 reps 8RPE

i cut it there. i felt a weird twinge basically where the trap/chest/delt meet. it isnt bothering me now. and didnt bother me much at all after my session, im just not fucking around with it. live to fight another day.

Bench was quicker than last week, despite my right hip being super tight from all of the squatting last week. couldnt get as much leg drive. made an appointment with my ART therapist. havent seen her in a few months it seems. long over due.

 

[theprodgicalson]

Much better session today. Talked with my coach about my hip and he suggested a few things then poof, the soreness/pain was gone.

Comp squats
440
1 set 3 reps

395
4 sets 3 reps

Paused squats
330
10 sets 1 rep

Reverse Hyper
230
5 sets 10 reps

Squats were moving quick. Fastest this weight has moved. Around a 7RPE I'd say. Did first 5 sets of paused with a belt, last 5 without. Realized I forgot to put it on and just said fuck it.

I also did some weighted carries. Not sure how much the aparatus weighs but I had 4 plates each side. It's one of the ones they use in strongman. Did one 50 yard pass rest for 15-30 seconds carry it back. Then rest for 1-2 minutes and repeat. Did about 5 sets of those and got hungry lol. Felt good to sweat like that

 

[theprodgicalson]

Wave 5 Week 3 Day 1

Deadlifts
485
5 sets 5 reps

Slingshot bench
415
1 set 3 reps 9.5RPE
395
2 sets 3 reps 8RPE

BB Rows
305
3 sets 5 reps 9RPE
290
2 sets 5 reps 9RPE
275
1 set 5 reps 9RPE

Hammer curls
50
1 set 10 reps 10RPE
40
1 set 10 reps 10RPE
35
1 set 10 reps 10RPE

Felt great to start getting back close to 500 for sets of 5. Moved really well and my lockout is getting quicker and quicker.

Made an advantageous jump on the slingshot bench. Was supposed to stay at 8RPE for 2 sets of 3. Realized after I finish it wasn't supposed to be 3 sets, only 2.

Was feeling really pumped up after BB rows and hammer curls. The second pic below was at the gym after wards. First pic is from a day or so ago. Team Fat powerlifters status

 

[RodgerThat]

Wave 5 Week 3 Day 1

Deadlifts
485
5 sets 5 reps

Slingshot bench
415
1 set 3 reps 9.5RPE
395
2 sets 3 reps 8RPE

BB Rows
305
3 sets 5 reps 9RPE
290
2 sets 5 reps 9RPE
275
1 set 5 reps 9RPE

Hammer curls
50
1 set 10 reps 10RPE
40
1 set 10 reps 10RPE
35
1 set 10 reps 10RPE

Felt great to start getting back close to 500 for sets of 5. Moved really well and my lockout is getting quicker and quicker.

Made an advantageous jump on the slingshot bench. Was supposed to stay at 8RPE for 2 sets of 3. Realized after I finish it wasn't supposed to be 3 sets, only 2.

Was feeling really pumped up after BB rows and hammer curls. The second pic below was at the gym after wards. First pic is from a day or so ago. Team Fat powerlifters status

Ha ya if that's what we are calling fat powerlifting status at meso sign me up bud I'll join that club. Especially with that strength for how tall you are man you make that weight fly

 

[Johnny442]

Let me post a pic, you'll see a REAL fat powerlifter! A weak one at that!

 

[theprodgicalson]

Wave 5 Week 3 Day 2

Comp Bench
330
1 set 3 reps
300
4 sets 3 reps

SSB Squat
387
2 sets 3 rep 8RPE

cut these here. my hip was bothering my again and this seemed to be aggravating the shit out of it. was supposed to do 4 more sets at 8RPE

BB OHP
185
2 sets 3 reps 9RPE
175
1 set 3 reps 9RPE

really not happy with this session at all. bench moved great, but other than that it was all a shit show. OHP felt wonky as all hell. is what it is. i did these the day after Day 1 this week. wont be doing that again. giving myself a day break in between lifting days. onto another session.

 

[franchise24]

Wave 5 Week 3 Day 2

Comp Bench
330
1 set 3 reps
300
4 sets 3 reps

SSB Squat
387
2 sets 3 rep 8RPE

cut these here. my hip was bothering my again and this seemed to be aggravating the shit out of it. was supposed to do 4 more sets at 8RPE

BB OHP
185
2 sets 3 reps 9RPE
175
1 set 3 reps 9RPE

really not happy with this session at all. bench moved great, but other than that it was all a shit show. OHP felt wonky as all hell. is what it is. i did these the day after Day 1 this week. wont be doing that again. giving myself a day break in between lifting days. onto another session.

I felt like this on bench the other day. Left Shoulder and left elbow were killing me. I couldn't compete my bench workout. I wasn't happy with that day either. I've been working on my shoulders and elbows the last two days. Having my massage therapist come over to work on me.

 

[theprodgicalson]

Taking the rest of the week off. well kind of. was going to do my Day 3 today which is squats and paused squats but opting to not do it to let this hip heal up a bit. going to still do my reverse hypers, probably some upper back pump stuff and weighted carries. got a new protcol i will be doing daily for my hip. figured id post it here to help anyone out.
"Daily:
Couch stretch 4 minutes

Band distraction for femur
- on knees with band looped around front of thigh pulling femur back. Let butt move back (like a good morning or hip hinge). Use a shitload of tension. But also drive knee into floor by putting all weight on the knee of bad leg. 4 minutes

Kettlebell swings or band pullthru. Light weight. Accumulate 4 minutes.

Sit into a deep squat. Just park yourself on your calves. It's ok for low back to round. Just sit into it and relax. Try and keep toes a little straight but don't torque the knee doing it. Accumulate 10 min per day. You will have to work up to this over weeks. "


just signed up for a meet my buddy is running. a little over 90 days out so time to put some work in. got some supps that are calling my name. goal is low/mid 1600 total in sleeves

 

[theprodgicalson]

Wave 6 Week 1 Day 1

Deadlifts
580
1 set 3 reps

520
4 sets 3 reps

Barbell Overhead Press
175
4 sets 7 reps 7RPE till 8RPE

Barbell Rows 3-0-3 tempo
205
2 sets 10 reps 9RPE
185
2 sets 10 reps 9RPE

great day here. deads felt heavy, but after reviewing video of 565 for 3 weeks ago in comparison to yesterdays 580 they were about the same. maybe .5second slower in time to complete reps. overhead press felt strong and fluid. my issues like i had last week.
and those god damn tempo rows. killers. blood flow and pump city. highly recommend these.

also, the last couple weeks there was guy working on a few guys with the Boomstick from duffin and doing body tempering on guys. talked with him extensively and his rates were super affordable. will be utilizing his services. he comes to my gym and has been trained by Donnie Thompson personal in body tempering with the Xwife and the boomstick. can say no to that. especially for his price.

 

[franchise24]

Taking the rest of the week off. well kind of. was going to do my Day 3 today which is squats and paused squats but opting to not do it to let this hip heal up a bit. going to still do my reverse hypers, probably some upper back pump stuff and weighted carries. got a new protcol i will be doing daily for my hip. figured id post it here to help anyone out.
"Daily:
Couch stretch 4 minutes

Band distraction for femur
- on knees with band looped around front of thigh pulling femur back. Let butt move back (like a good morning or hip hinge). Use a shitload of tension. But also drive knee into floor by putting all weight on the knee of bad leg. 4 minutes

Kettlebell swings or band pullthru. Light weight. Accumulate 4 minutes.

Sit into a deep squat. Just park yourself on your calves. It's ok for low back to round. Just sit into it and relax. Try and keep toes a little straight but don't torque the knee doing it. Accumulate 10 min per day. You will have to work up to this over weeks. "


just signed up for a meet my buddy is running. a little over 90 days out so time to put some work in. got some supps that are calling my name. goal is low/mid 1600 total in sleeves

Just had spinal decompression/traction done on my lower back. Feeling good. But still have to lay off the squats for this week.

I love banded distraction. I haven't tried the Donnie Thompson upside down one yet. I'm going need a partner assisted first few go arounds.

 

[theprodgicalson]

Just had spinal decompression/traction done on my lower back. Feeling good. But still have to lay off the squats for this week.

I love banded distraction. I haven't tried the Donnie Thompson upside down one yet. I'm going need a partner assisted first few go arounds.

it will only help. just watch his videos on it. its super easy and simple to do by yourself. i updated my log post above. got a guy that comes to my gym thats been doing strongman and powerlifting for 17 years who is going to do some work on my shoulders and hips. looking forward to it.

 

[franchise24]

it will only help. just watch his videos on it. its super easy and simple to do by yourself. i updated my log post above. got a guy that comes to my gym thats been doing strongman and powerlifting for 17 years who is going to do some work on my shoulders and hips. looking forward to it.

Update us with what he does to your shoulders and hips. Lord knows most of us can use it.

 

[theprodgicalson]

Update us with what he does to your shoulders and hips. Lord knows most of us can use it.

i will for sure

 

[theprodgicalson]

Update us with what he does to your shoulders and hips. Lord knows most of us can use it.

i forgot to mention this yesterday. when i was talking to him about shoulder and the area where delt meets chest meets neck he suggested getting a pregnancy pillow. he said what happens to bigger guys is that when they sleep on their sides, their sheer bodyweight forces the shoulder and neck into a not so natural position. so the pillow forces the neck, shoulder and spine to stay in decent alignment. said he has had many clients do it and it works.

i ordered one off amazon for like $40

 

[franchise24]

i forgot to mention this yesterday. when i was talking to him about shoulder and the area where delt meets chest meets neck he suggested getting a pregnancy pillow. he said what happens to bigger guys is that when they sleep on their sides, their sheer bodyweight forces the shoulder and neck into a not so natural position. so the pillow forces the neck, shoulder and spine to stay in decent alignment. said he has had many clients do it and it works.

i ordered one off amazon for like $40

I've actually been thinking about this. I can feel the pressure when I sleep on my sides. Looks like the wife and I will have full body pillows. She's pregnant and just ordered one for her. Lol.

 

[Johnny442]

Damn, thanks for the info! I've been at least 275lbs for 30 yrs and always sleep on my sides. I'm convinced it's the main reason my shoulders are wrecked! Big pillow, here I come!

 

[theprodgicalson]

Damn, thanks for the info! I've been at least 275lbs for 30 yrs and always sleep on my sides. I'm convinced it's the main reason my shoulders are wrecked! Big pillow, here I come!

i too predominantly sleep on my sides. i cant sleep on my back or i stop breathing for peroids of time and wake up in a panic. i can sleep on my stomach but tend to roll to my side during sleep.

and not a problem brother! only passing along info that was passed on to myself.

this made me think that a Recovery/Prehab/Rehab/Mobility thread is much needed for this forum. i will work on something today and post it tomorrow.

 

[franchise24]

i too predominantly sleep on my sides. i cant sleep on my back or i stop breathing for peroids of time and wake up in a panic. i can sleep on my stomach but tend to roll to my side during sleep.

and not a problem brother! only passing along info that was passed on to myself.

this made me think that a Recovery/Prehab/Rehab/Mobility thread is much needed for this forum. i will work on some today and most something tomorrow.

That would make a nice stickie. Mobility, rehab/prehad recovery.

 

[Docd187123]

The most epic part of this log is the fucking beard. Jesus Mary and Joseph that beard is amazing.