1/20 training

This week was okay for training.  Monday and Tuesday were rough due to a lack of sleep and a flustercluck of a Monday morning, but still hit 315 for 7 paused in spite of all that.  Thursday and Friday were good training days.  190 for 10 on the clean and press at least ties a PR, weighted Pullups was definitely a volume PR with that weight, and overhand too.  I think I used to do that with a neutral grip which is easier than a traditional pullup for me.  Squats on Friday felt good, and I had my best squat set in a while with 275 for 9.  My legs have been sore from this session all weekend surprisingly, even though I did the BBB front squats last week. The lying leg curls destroyed me too but we're gonna keep it going.  This week is a deload week, may take some days off from the gym just because it's my first day or classes, but we'll see.

Monday: paused bench: 245x5 280x3 315x7 almost 8.  Next time I'll have it. 280x9 245x8
+ Kroc row: 5x80x10 each side
That's all for today.  I got 0 sleep and choked on my breakfast for 10 minutes so I didn't have any energy to keep going.

Tuesday: deadlift: warmup to 245x5 275x3 305x9(super grindy) 245x9 last set coan style
Rdl: 5x165x10
Leg press: 3x3platesx30
100 hypers

Thursday; clean and press: warmup to 150x5 170x3 190x10(almost 11) 170x10 150x11
+ Weighted Pullups: warm up to 5x70x3
Weighted dips: 3x115x10, bwx20
+ Kirk shrugs: 4x245x10
Hammer curls(10-30) + rope pushdown(30-50): 50-10 reps
50 back extensions for low back.

Friday: squat: warmup to 245x6 255x6 265x6 275x9.  Pretty happy with this.
Front squat: 5x155x10
Lying leg curl: 3x65x30.  These really hurt
50 back extensions

1/13 training

This week was pretty good.  Bench top set was really good, almost at my all time PR.  I put in Kroc rows instead of barbell rows and I dig it.  This deadlift workout felt good too.  My hamstrings are still sore from the BBB Romanians.  I'm a little disappointed in my clean and press top set this week, but I didn't sleep much Tuesday and Wednesday so that may be why.  Squats were pretty meh too.  Not horrible but not great either.  I'm gonna keep grinding my hip with my peanut and hopefully that will help.  Also BBB front squats are as terrible as they sound.  I'm gonna moving forward and making progress even if it doesn't feel as easy as I'd like some days it's pushing through the grind of average tough workouts that will get me to where I want to go, especially on my lower body days.

Monday: paused bench: warmup to 230x3 265x3 297.5x10 265x10 230x9
+ Kroc row: 5x80x10
Incline DB bench: 4x95x8
+ Rope upright row: 4x72.5x10
DB incline curl(10-30)+overhead rope extension(30-50): 50-10 reps back and forth

Tuesday: deadlift: warmup to 225x3 260x3 295x9 [225x9 Ed coan eccentric]
Romanian deadlift: 5x165x10
Leg press: 3x3platex30
60 25lb kb swings

Thursday; clean and press: 140x3 160x3 180x11 160x12 140x12
+ Weighted Pullups: 5x55x4
Weighted dips: 3x115x10, 1x20 bw
+ Kirk shrugs: 4x245x10
Hammer curls (10-30) + rope.pushdown (30-50): 50-10 reps 5 sets

Friday: squat: warmup to 235x6 245x6 255x6 265x6
Front squat: 5x155x10
Seated leg curl: 150 350 method reps got 36 in 2 sets.  Did the third set lighter my hamstrings felt bad.
25 lunges each side.  This was tough.

Paralysis from Analysis

The phrase "paralysis from analysis" really reflects how much I've been obsessing over my weak squat and deadlift.  Instead of just sucking it up and getting stronger (which I am now realizing is what I need) I kept looking for something to jump start my growth.  While there may be something out there like that, what is going to actually add pounds to the bar is working hard.  I kinda realized this with my squat now that I am on my bastardized Jacked and Tan, but kept looking for something to my deadlift.  I'll just go to a basic 531 for my deadlift, looking for rep PRs with proper technique, while getting stronger legs through my assistance work and squat days.  Progress doesn't come easy, and no amount of analysis will beat hard work, especially at the level my lower body is currently at.

Paul carter no weight leg routine

Posting here so I don't forget it/it's more condensed with my other leg day for next cycle.  This is just an idea and may or may not happen.

Day 1: squat: gzcl cycle
Deadlift: 5x5 slow/paused eccentric with the lightest squat weight used.
Paused front squat: 4x5

Day 2:

Walking lunge:
Week 1: 100 lunges

Week 2: 125 lunges

Week 3: 150 lunges

Week 4: 200 lunges

Week 5: 225 lunges

Week 6: 250 lunges

Bodyweight leg extensions: 4 sets Max reps beat reps each week torso leaning back/straight.

Swiss ball leg curl: 6 sets Max reps beat reps each week hips high 2 second hold at the top

Smith machine/bench glute raise: 4 sets Max reps beat reps each week.

Load barbell up with 2plates each side as anchor.  toes out.  hip extension into bench entire time, legs bent.  bring torso down until head is near ground and then back up.

1/6 training

Solid training week.  Still trying to figure out my lower body stuff.  The thought process for my next cycle currently is putting squats and deadlifts together on Monday to avoid frying my low back with the barbell rows the day before, and try to follow Paul Carter's bodyweight leg routine on Thursday, with the same upper body work I've been doing Tuesday and Friday.  As for this week, bench felt good, but I feel like every 5s day I rush through my set and end up getting sloppy with my reps and not staying tight and grooving the bar like I do on the heavier weeks.  For deadlifts I'm not quite sure what I want to incorporate at the moment for them assistance wise.. perhaps slow eccentrics and pauses for a 4x5, and use that as a 5x5 for next cycle.  I PRd this week on my overhead press, which puts me at my 2nd PR this cycle for the strict clean and press.  Kirk shrugs felt a lot better from the rack as well instead of the floor.  Finally squats felt alright today.. not perfect but alright.  My gym got a new power rack so finding my position is a lot easier now. 

Sunday: paused bench: warmup to 225x5 247.5x5 280x12 247.5x11 225x9
+ Bb row: warmup to 5x225x5
Incline DB bench: 4x90x8
+ Rope upright row: 4x72.5x12
Incline curls(10-30) + overhead rope (30-50): 50-10 reps

Monday: deadlift: warmup to 225x5 245x5 275x5 245x5 225x5
Paused deadlift: 4x225x5
Offload Bulgarian split squat: 3x25x10 both sides
Seated leg curl: 130 350 method got 50 reps on the dot.

Wednesday: clean and press: warmup to 135x5 150x5 170x15 150x13 135x12
+ weighted Pullups: 5x45x5
Weighted dips: 3x2platesx10, bwx20
+ Kirk shrugs: 4x225x10
Hammer curls(10-30) + rope pushdown (30-50): 50-10 reps

Friday: back squat: warm up to 235x8 245x8 255x8 265x9
Paused Front squat: 4x175x5
Offload Bulgarian split squat: 3x25x10
Paused Hack squat machine: 2plates 350 method got 38 1 min between sets
Tried to be stricter here to really hit my quads.

Prehab training

Wanted to throw this up here to keep myself more strict with my prehab work.  This is what I'm going to be working on doing every day.  If I miss a day a week, that's okay with me, but I want to be doing this about 80% of the week.  It should only take about 20 minutes.

30 pullups.. different grip each day

Ankle stretch 4 times a day 10 reps each leg 4 second holds.
Lacrosse ball 2 minutes each foot daily
2x30 seconds quad stretch
2x30 seconds pigeon stretch
2x30seconds hamstring stretch
Hip flexor lax ball 90 seconds per side
Deadbugs 3x10
1 minute planks 2 sets
Lat sling: 2x10 each side

12/30 training

Another week in the books.  This week my upper body felt really good and my lower body felt like crap.  I really have to figure this shit out haha.  Squats didn't feel horrible but my low back just felt fucked up.  Deadlifts felt like shit too.  Just gotta keep working on getting my deadlifts good.  Also gonna go back to doing 30 pullups a day to get the juicy lats back

Sunday: paused bench: warmup to 245x5 275x3 310x8 275x10 245x9(dad pushing down haha)
+ Barbell row: warmup to 5x245x3
Incline DB bench: 4x85x10
+ Rope upright row: 4x72x10
Incline curl(10-30) + rope overhead extension(30-50): 50-10 reps

Monday: deadlift: warmup to 235x5 265x5 300x5 265x5 235x5.. this was super tough idk why my deadlift is so bad
Stiff leg deficit: 4x225x5
Bulgarian split squat offload: 3x25x10
Leg curl: 350 method 110 got 58

Thursday: clean and press: warmup to 145x5 165x3 185x10(almost 11) 165x10 145x12
+ Weighted Pullups: 5x65x2
Weighted dips: 3x2platesx10, 1x20
+ Kirk shrugs: 4x225x10
Hammer curls(10-30) + rope pushdown(30-50): 50-10 reps

Friday: squat: warmup to 225x8 235x8 245x8 255x8
Paused front squats: 4x165x5
Bulgarian split squat offload: 3x25x10
Hack squat: 275 350 method 50. Did this a lot stricter