Progress/training log part 3: Operation retard strengthstrength

[insaiyan93]

Decent sesh

1.Front squat 5x3 7RPE 245lb
2.overhead squat 5x5 65 85 85 65 65
3.single leg deadlifts 5x5 85lb
4.leg extension 3x20
5.box jumps 3x20 each set I held a 10lb medicine ball for as many reps as I could

 

[insaiyan93]

Well, looks like the good times are Rollin on out, for the time being atleast haha.

1.floor press 5x5 9rpe 205lb
2.incline DB press 4x8 8rpe 70lb
3.deadlift 6x3 did one set 455lb tried for the next set and barely budged it, dropped to 405 did one set beltless and it was a motherfucker so did 365lb beltless for the last few sets.
4.lat pulls 5x12
5.low cable rows 4x20

Strength is definitely down with the cut, plus I think I am just wore out from the la st few weeks and stress lol. Oh well keep on keeping on, deload next week.

 

[ickyrica]

Well, looks like the good times are Rollin on out, for the time being atleast haha.

1.floor press 5x5 9rpe 205lb
2.incline DB press 4x8 8rpe 70lb
3.deadlift 6x3 did one set 455lb tried for the next set and barely budged it, dropped to 405 did one set beltless and it was a motherfucker so did 365lb beltless for the last few sets.
4.lat pulls 5x12
5.low cable rows 4x20

Strength is definitely down with the cut, plus I think I am just wore out from the la st few weeks and stress lol. Oh well keep on keeping on, deload next week.

Cut or not, you're always killing it. The deload will serve you well. I also feel your stress level, I'm up there too. Stress makes life difficult as fuck

 

[insaiyan93]

Cut or not, you're always killing it. The deload will serve you well. I also feel your stress level, I'm up there too. Stress makes life difficult as fuck

Yessir, and it's gonna be quick, I figure about 5 more weeks and I should be floating back around 220 and I will be done cutting.

Stress is the biggest killer, it's fuckin draining. Just all this shit with moving and stuff, and I got a trip back home to florida planned so for some reason I am stressed about taking a paid week off work

 

[insaiyan93]

Not bad tonight. Deload week so just goofed around.

1.Front squat 6x3 225lb
2.push press with strongman log bar thing. 5x5 135lb
3.tri pushdowns 4x12
4.DB curl 4x12
5.single arm bent over lateral raise 4x12
6.HIIT 4 rounds of 10 tire flips, down and back (about maybe 25 yards each way) farmer carries wit 3 plates on the trap bar (315?), and a sprint down and back(40 yards each way ish)

 

[theprodgicalson]

@ickyrica @insaiyan93

You guys should check out the app called Headspace. Its a Meditation app. Ive used it on and off for a couple years. It doesn't take long to do, and they have a ton for all different types of stress. Just a thought

 

[insaiyan93]

@ickyrica @insaiyan93

You guys should check out the app called Headspace. Its a Meditation app. Ive used it on and off for a couple years. It doesn't take long to do, and they have a ton for all different types of stress. Just a thought

I will check it out. Does it seem like it helps?

 

[ickyrica]

@ickyrica @insaiyan93

You guys should check out the app called Headspace. Its a Meditation app. Ive used it on and off for a couple years. It doesn't take long to do, and they have a ton for all different types of stress. Just a thought

Good looks man. I'll try anything twice

 

[theprodgicalson]

I will check it out. Does it seem like it helps?

Yes, for me it does. Just kind of centers me and get me thinking a little more clearly or more focused.

Good looks man. I'll try anything twice

The first couple they will have you do are like 3 or 5 minutes. Its a worth a try. I was starting every day with it for a while. My new work schedule kind of threw all of that off

 

[insaiyan93]

Not too awful tonight.

1.paused bench 4x3 205x2 185x2
2.deadlift 4x3 365lb beltless
3.incline bench 4x10 135lb
4.BOR underhand 5x12

Not too bad, kept it short and sweet.

Only got about 4 hours sleep last night, scheduler forgot to make a run sheet for a delivery yesterday so I didn't know about it and it didn't get loaded so she called me at like 9 last night and asked if I could please go in at 5:30 to help get it loaded since I can run the forklift and the installers can't lol. So I had to be up at 4, ugh long fuckin day. Anywaus super tired, gonna cook some chicken and conk out.

 

[insaiyan93]

Fun little pish posh bodybuilding type workout tonight

1.front squat 4x12 135lb
2.Hammer strength v squat 5 set pyramid 145x10 235 x10 325x10 235 x10 145x10
3.Hammer strength leg press 4x10 315
4.Hammer strength iso shoulder press 4x10 plate and a quarter each side
5.side lateral raise 4x15 superset BB front raise 4x15
6.bent over rear felt raise 4x12
7.alternating DB curls giant set with hammer curls and reverse curls 4xfailure
8.tricep pushdowns 4x15

Just taking it easy doing hypertrophy pump stuff

 

[insaiyan93]

Just goofed off today and did some cardio

1.deadlift 3x5 speed pulls with 315lb and pulled 3 singles at 405lb for fun
2.bench 3x10 185 165 165
3.squats 5x10 135lb
4.DB incline press 4x10 70lb
5.arm pump stuff

Good little workout

First time doing back squats in forever, slowly worked up to 135lb with no pain, still gonna be on front squats for my main squat movement through the next program but it's a good sign.

 

[insaiyan93]

Last night just ducking around before starting new program so just had fun

1.deadlift 3x1 405lb beltless
2.banded deads 4x3 225 225 275 315 beltless
3.tng bench 3x1 225lb
4.pullups 4x2
5.arm stuff
6.ducked around and tried all the goofy machines I have never used lol. Tried the rowing machine, and the vertical climbing machine and hit the punching bag and shit like that in a big cardio circuit lol

 

[insaiyan93]

First night back on program last night and it was kind of a wash, had a migraine from hell so didn't push very hard at all

1.Front squat 6x3 7rpe
2.hack squat 4x10
3.leg extension 4x20
4.single arm standing DB press

Had a couple more accessories after these but I just skipped them, feeling much better today so it should be a significantly better workout lol

 

[insaiyan93]

Feeling much better and had a swell session last night.

1.bicep curls 2x20
2.paused bench 2 count 5x5 7 rpe 185lb
3.single arm DB bench 4x6 80lb
4.slingshot dips 5x5
5.paused deadlifts 6x2 7.5rpe 365lb beltless
6.RDL 3x5 350lb
7.pullups 8x2
8.seated row 4x8
9.plank

Felt real good, deadlifts feeling surprisingly strong. It's all good.

 

[insaiyan93]

So so tonight. Long long day at work lol

1.Front squat 6x2 8rpe failed the last rep on my second set with 265lb and dropped to 245lb for last 4 sets
2.leg press 2x20 9.9rpe 425(or somewhere in there, used a hundred lb plate in the mix and don't know how much the sled weighs)
3. Standing ohp 3x6 7rpe 135lb
4.Front raise 2x8
5.face pulls 4x12

Not bad, just tired, long hot day spent a lot of time working in the sun felt kind of blah haha.

 

[insaiyan93]

Another blah night.

1.bicep curls 2x20
2.tempo bench 4x3 185lb
3.TNG bench 4x4 7rpe 185lb
4.tri pushdown 4x12
5.supposed to be deadlifts but I was having some pains in my lower back hip area, worked put on the farm all day bent over picking fruit and weeding flower beds and I think that did it. Worked up to 315 but it was too much
6.supposed to be pendlay rows, see above.

7.since I couldn't pulls I did some seated cable row and lat pulldowns and stuff.

I hate these days, I was super fired up to fuckin pull tonight. Gayyyyyy

 

[RodgerThat]

Another blah night.

1.bicep curls 2x20
2.tempo bench 4x3 185lb
3.TNG bench 4x4 7rpe 185lb
4.tri pushdown 4x12
5.supposed to be deadlifts but I was having some pains in my lower back hip area, worked put on the farm all day bent over picking fruit and weeding flower beds and I think that did it. Worked up to 315 but it was too much
6.supposed to be pendlay rows, see above.

7.since I couldn't pulls I did some seated cable row and lat pulldowns and stuff.

I hate these days, I was super fired up to fuckin pull tonight. Gayyyyyy

Good self restraint my man no point getting injured for a regular day. Good choice for modifying too still gets the back work in. I know it must be hot as hell considering the states are basically on fire right now with how hard the sun is hitting you guys but I know it’s really hot because in Canada I’m fucking with 96 degree weather today... what the fuck is this bullshit I don’t know how hot countries have such a large population, how does anyone get anything done past 80 degrees cause past that I’m a sweating mess. At least in the cold you can put more layers on in the heat once you’re naked how do you regulate past that!

 

[insaiyan93]

Thanks man, yeah as much as it sucks figured I'd best not fuck with it even if it's just a minor thing don't wanna make it a major one.

It has been fairly hot here, just been drinking a literal shit ton of water and dousing my head and neck every now and then to try and stay cool.

Weird as it sounds I actually prefer working in the heat, when it's cold and I layer up to work I just end up getting super hot inside the clothes but then if I take em off its too fuckin cold lol plus the cold and dark kind of bum me out so I'm way less motivated and my productivity levels drop

Good self restraint my man no point getting injured for a regular day. Good choice for modifying too still gets the back work in. I know it must be hot as hell considering the states are basically on fire right now with how hard the sun is hitting you guys but I know it’s really hot because in Canada I’m fucking with 96 degree weather today... what the fuck is this bullshit I don’t know how hot countries have such a large population, how does anyone get anything done past 80 degrees cause past that I’m a sweating mess. At least in the cold you can put more layers on in the heat once you’re naked how do you regulate past that!

 

[insaiyan93]

Not bad tonight

1.bicep curl 2x20
2.2 second pause bench 5x5 7rpe 190lb
3.single arm DB press 4x6 70lb
4.slinger dips 5x5
5.double pause deadlift + 1/2 deadlift 6x2 6.5rpe 315 beltless
7.SLDL 2x6 315lb
8.pullups 8x2
9.seated rows 4x8

Backs feeling a bit better but not 100% and my knee is now bothering me lol can't seem to catch a break lately