Progress/training log part 3: Operation retard strengthstrength

[insaiyan93]

Straight fuckery lol
1.supposed to be front squats 6x3 but my knee wasn't having it so subbed in leg press still hut but was bearable did 4x20 315 for 2 sets 405 for 1 set and 495 for 1 set
2.hacks squats knee was also not really having it
3.GHR thing 5x5
4.standing OHP 3x6 135lb
5.kettle bell swings 2x20
6.10 minutes on stair climber. Fuck me that thing will make ya sweat lol

Well uh...getting pretty sick of being constantly crippled with one thing or another, have had this same knee thing before and it usually go's away pretty quickly so hope that happens lol

 

[insaiyan93]

Fun day today, had the coach down for a lifting session which is always a blast

1.bicep curl 2x20
2.tempo bench(3 2 1) 4x3 185lb
3.TNG bench 3x3 205lb
4.deadlift 6x3 4 sets at 405 2 sets at 425
5.tri pushdown 4x12
6.pendlay rows 5x5

Had fun, learned some more tips and some good form tweaks.

 

[Test_Subject]

Loving Pendlay rows. I find that they strengthen your core like crazy.

If you do them supinated they destroy your broceps and lats.

 

[insaiyan93]

Decent tonight

1.Front squat 6x3 8.5 rpe 265 265 255 250 225x2(beltless)
2.hack squat 4x10 8rpe 3 plates a side
3.leg extension 2x20
4.standing 1 arm DB OHP 4x6 8.5rpe 65lb
5.lateral raise 4x6 8.5rpe 30lb
6.Kettlebell swings 4x8 80lb kbell not really super challenging but it was the biggest one we have.
7.Kettlebell shoulder health raises 3x30 second hold each earn
8.10 minutes on stair mill fuck this thing lmao

Good workout though, front squats felt shitty and heavy but on video they moved alot better than they felt.

 

[insaiyan93]

Tonight was

1.bicep curl 2x20
2.2 count paused bench 5x5 8rpe 15lb
3.single arm DB bench 4x6 85lb
4.Slanger dips 5x5
5.double paused deadlifts + 1/2 deadlift 6x3 6.5rpe 365x2 315x4
7.stiff leg deads 2x5 245lb
8.pullups 6x3
9.pendlay rows 5x5

No cardio tonight, it was a cluster fuck at work today and honestly just getting to the gym was a feat all of its own lol

 

[theprodgicalson]

You're a braver man than i. I give up on front squats after 2 weeks. I HATE them.

What was the end result of your cut? How much weight did you lose?

Edit: I've been super shitty about keeping up with the forum a logs the last couple months. Sorry my man

 

[insaiyan93]

You're a braver man than i. I give up on front squats after 2 weeks. I HATE them.

What was the end result of your cut? How much weight did you lose?

Edit: I've been super shitty about keeping up with the forum a logs the last couple months. Sorry my man

I prefer back squats obviously, but I don't mind fronts. However, I had some kind of pinch tear in my shoulder and even back squatting 135lb was painful and reinjuring it so the last couple months have been nada but fronts, got 6 weeks left of this run and then it's back to regular squats as my main movement.

Well I am still mid cut now, I put on a few pounds after my meet so just shedding that off to look a lil better for my trip home, and so I can be close to competition weight for a possible second meet later this year. About 229 now so gonna keep going back down towards 220.

No worries man, I am the same way, I don't get notifications most of the time and I am just too damn busy to go searching through logs and stuff, but most the people I like here I follow on instagram so I see the important stuff haha.

 

[theprodgicalson]

Im looking forward to the meet, but the off-season of shedding a little weight also lol.

That's another area I've been slacking super hard. The gram. I got rid of it for the beginning part of this year to focus on life shit and just don't post much of anything and got out of the habit of filming all my sets.

 

[insaiyan93]

Haha yeah I hear ya, there is a small vain part of me that enjoys trimming down, but still the strength loss is a fuckin bummer.

Yeah I record most of my sets anyways so I figured why not make one and throw some videos up now and again.

 

[insaiyan93]

Haven't been logging workouts, been a crazy couple weeks at work so just been forgetful.

Tonight was

1.Front squats 4x3 9rpe 265x3 245x1
2.leg press 2x12 450lb
3.single leg extensions 4x8
4.Arnold press 4x6 60lb
5.lateral raise 4x6 30lb
6.kbell swing 4x8 80lb
7.shoulder health stuff with kbell
8.10 minute cardio on sstir mill

 

[insaiyan93]

Forgot to post last night but it was
1.tempo front squats 6x2 225 beltless
2.hack squat 2x10
3.GHR 5x5
4.standing OHP 4x6 135lb
5.kbell swing 4x6
6.stair mill 10 minutes, cranked the speed up 5 notches every 2 minutes

Tonight was

1.paused bench 2 second pause 4x3 7rpe 185lb
2.tng bench 3x3 8rpe 205lb
3.rope tri pushdown 4x12
4.deadlift 3x3 7rpe 365lb then one AMRAP for 10 reps with 365lb
5.pendlay rows 5x5 155lb
6.stair mill 10 minutes

Cut is still going, definitely some strength loss but not too terrible yet.

 

[insaiyan93]

Just did some bro stuff the last 2 nights, got back from vacation last weekend, had a great time, but definitely feeling the post vacation back to real life sadness lol.

Going to get back on program starting saturday and switching my workouts to saturday Sunday Tuesday and wednesday.

Found a meet for mI'd December like 45 minutes away from me so I think I am going to sign up for that next paycheck. I need a goal to work towards.

 

[insaiyan93]

Good return to real lifting tonight, all bloated and fat but also strong lol

1.Front squat 6x2 9RPE 3 sets at 295lb and 3 at 275lb
2.leg press 2x20 8rpe 405lb
3.single leg extensions 4x8
4.Arnold press 4x6 8rpe
5.lateral raise 4x6 8.5rpe
6.kbell shoulder health stuff
7.beat the shit out of a tire with a sledgehammer for 3 minutes, very therapeutic.

Feels good to be back, the break did alot of good for me, everything doesn't hurt anymore lol

 

[insaiyan93]

Good session

1.bicep curls 2x20
2.Slanger bench 4x6 8RPE 2 sets 225lb 2 sets 215lb
3.incline DB bench 4x6 8rpe 75lb
4.slanger dips 5x5
5.banded deads 8x2 8rpe 4 sets with 365lb+band nice pr and 4 sets with 315lb+band band is about 120lb at the top.
6.pullups 6x3 getting better at these, first 4 sets I got all 3
7.pendlay rows 5x5 135lb

Felt good to deadlift, I love to deadlift.

 

[insaiyan93]

Decent sesh tonight

1.bicep curls 2x20
2.bench 3x3 8rpe 205lb 4th set amrap for 6
3.incline DB bench 3x15
4.triceps rope pushdown 4x12
5.deadlift 1x10 8rpe 365lb undershot it, should have gone heavier because strength wise it was like 7-7.5rpe cardio wise it was like a 30 rpe lol
6.pendlay rows 5x5 155lb

 

[insaiyan93]

Last night was

1.front squat 4x3 8rpe 225 beltless
2.leg press 2x20 8rpe 500ish
3.single leg ext 4x8
4.Arnold press 4x6 8rpe 60lb
5.latreal raise 3x6 8.5rpe 350lb
6.kbell shoulder health stuff
7.beat the shit out of a tire for 3 minutes

Tonight was
1.bicep curl 2x20
2.Slanger bench 6x4 8rpe 230lb
3.incline bench 3x8 8rpe 75lb
4.Slanger dips 5x5
5.banded deads 8x2 7rpe 315lb +band
6.pullups 6x3
7.pendlay rows 5x5
8.stair mill 10 minutes

 

[insaiyan93]

Decent night

1.tempo front squats(2-1-2) 6x3 225lb beltless
2.hack squat 2x10 315lb
3.GHR 5x5
4.OHP 4x6 8rpe 135lb
5.kbell swings 4x6
6.10 minute on stair mill ramp up speed every 90 seconds.

 

[insaiyan93]

Decent night

1.bicep curl 2x20
2.bench 6x3 7.5rpe 205lb
3.incline DB press 3x15 70lb
4.tri pushdown 4x12
5.deadrift 3x8 8rpe 405lb I accidentally goofed on these. We have been getting some new equipment a squat bar, a safety squat bar, and apparently a deadlift bar which I accidentally used. Didn't realize till I got up to about 315 and by that point it was too let to switch, not a fan. I know they are supposed to be easier but I feel like not being used to it it actually had a negative impact on my lift, on my last set I hit rpe 8.5 on rep 7 so cut it short.

6.pendlay rows 5x5

No cardio tonight, didn't have the heart. My dads ex rates me mid workout, they broke up like a month ago because my pops fell off the wagon. I knew that, but I didn't know how bad it was...she sent me a picture of him, he is homeless living on the streets completely wasted, and looks like shit and it just broke me mentally.

Don't mean to vent too much but it's got me fucked up seeing him like that.

 

[ickyrica]

Don't mean to vent too much but it's got me fucked up seeing him like that.

vent away brother. I sadly can sympathize with you.

 

[Perrin Aybara]

Sucks, man. Hopefully he gets himself together.