Gainsdalf's Workout Log

[Gainsdalf the Whey]

Deadlift 515x7,6,4. Dropped a set today, and I think that's going to be permanent until I reset, at which point I'll add it back in. This went really well, whcih is nice afte last week's diappointing session. Gunning for 625.

[Gainsdalf the Whey]

240x16, 10, 10 on bench today. Second time I've hit 15 on the first set, so up to 245 I go. Then did assised pullups and incline bench supersets followed by tricep rope pushdowns supersetted with hammer curls. Why are my hips sore?

[Tanktimus the Encourager]

2 minutes ago, Gainsdalf the Whey said:

Why are my hips sore?

Do you use your legs or bands for the assist on pullups? If it's legs there's your answer.

 

Otherwise, have you been doing any bell-less kettle-bell workouts lately?

[Gainsdalf the Whey]

On 5/31/2018 at 4:52 PM, Tanktimus the Encourager said:

Do you use your legs or bands for the assist on pullups? If it's legs there's your answer.

 

Otherwise, have you been doing any bell-less kettle-bell workouts lately?

 

Legs, but its standing on a platform, so it wouldn't be that. Think it was general soreness from crap sleep the night before. I'm addicted to No Man's Sky again and was up until 2am playing it.

 

Today:

 

Squats, 415x5x3. Slower than I would have liked, all RPEs 8.5-9, but no big deal. Got 405 for a set of 8 last week so I know I'm good. 425 next week, hopefully 5s across again. After squats did farmers walks with 120 dumbbells in each hand for 57 paces (length of the DB rack to the wall) for 4 sets.

[Gainsdalf the Whey]

Finally said screw it and tested deadlift today. It was premeditated, I've been feeling beat up from lifting heavy so often, and am about to go on a week long vacation, which will mean a backslide on the intensity peaking, so this week ended up being optimal for testing unless I wanted to put it off another month. It went awesome! Pulled 625, a 36 lb PR from 2 1/2 years ago. Here's the video:

 

 

I'm on a high, that's my favorite lift, and I'm pumped to be at my best ever on it. One of my gym buddies (the one yelling taking the video) is right with me deadlift and bodyweight wise, and we're thinkign a race to 700 is in the works.

 

FInished up with some standing ex-bar curls and tricep rope pulldowns.

[CourtnieMarie]

THAT'S AMAZING!! you look so great and happy! awesome awesome awesome

[Tanktimus the Encourager]

So proud of you!

[The Battle Chef]

Bonus points for not just dropping the bar at the top of the lift.  Badass, brother!

[Rooks]

Dude... you smoked that thing. Beastin' hardcore. Well done sir.

[Gainsdalf the Whey]

Bonus points for not just dropping the bar at the top of the lift.  Badass, brother!

In powerlifting, dropping the bar counts as a no lift, so I never do it because I train like I compete. There’s rarely reason to do it anyway, other to make unnecessary noise and put extra wear on your equipment.

Dude... you smoked that thing. Beastin' hardcore. Well done sir.

Cleanest PR ever for me.



Ended up having my appendix out yesterday, so no lifting for 4-6 weeks.



Sent from my iPhone using Tapatalk

[Tanktimus the Encourager]

I'm glad you're doing well after the surgery.

[Rooks]

On 6/9/2018 at 8:18 AM, Gainsdalf the Whey said:

Ended up having my appendix out yesterday, so no lifting for 4-6 weeks.

 

Woah! I thought appendix was a minor surgery. Why such a long time frame? Either way, guess it's good for a rest period. Get in some prehab work.

[CourtnieMarie]

oh yikes! recover well

[Stronkey Kong]

 

Catching up...

 

Awesome PR!

 

Seems the only thing appendices are useful for are suddenly fucking up a month of your life without warning. Heal up brah!

[Gainsdalf the Whey]

On 6/10/2018 at 9:29 PM, Rooks said:

 

Woah! I thought appendix was a minor surgery. Why such a long time frame? Either way, guess it's good for a rest period. Get in some prehab work.

 

Even though its laproscopic, they still go through your abdomnal wall in 3 places. They're small holes vs large incisssions, but they're still putting holes in those muscles. You have to let those holes heal or you risk a hernia, basically tearing them open more and having your intestines trying to poke through.

 

On 6/20/2018 at 6:29 PM, Brogo said:

 

Catching up...

 

Awesome PR!

 

Seems the only thing appendices are useful for are suddenly fucking up a month of your life without warning. Heal up brah!

 

For real. I then sprained my left quad tendon on vacation, have no clue how. I'm going to have to rehab that for a few months, which sucks because I was just getting ready to try to PR my squat. I'm at a 1470 total with an estimated 500 squat, but might have had more than that. I was really looking forward to getting my current maxes nailed down.

 

On another note, my weigh loss has been going well, really pushed it the last few weeks after the injury. I'm down to 258 from 275 at the beginning of the year. 5 more pounds and I'll be halfway to my goal weight of 231. If I get my weight down to 240 and my lifts up to 1500, I'll hit 400 Wilks. That was originally my "end game" powerlifting goal, but these days I'm thinking that 600/400/700 at 231 lb might be in the cards, which would be 460+. Anyway, I don't think I'll stop pushing for more strength at 400 like I originally thought. I really want a 405 bench and a 700 deadlift one day. I honestly don't care about the 600 lb squat quite as much.

[Stronkey Kong]

Good job on the weight loss. But have you noticed a sudden jump down on the scale since the surgery?

 

There's a good chance that your recovery is burning quite a few extra calories. I lost weight suddenly after I had my appendix out, and one of my friends lost 10 pounds just because he got second degree burns on his hand. I don't know what's normal recovery weight loss, but just thought I'd throw that out that in case you stall when you come out of recovery so you don't get bummed.

[Gainsdalf the Whey]

Got back to lifting a little last Friday and today. Both dasy were dips superetting with asssisted pull ups, followed by pressing suppersetted with DB rows. I weighted the dips today, and went heavier with the rows, and am comfortable going back full boar with the upper body stuff next time except for bench. Going to rehab my knee a bit more before I start benching as I use a ton of leg drive.

 

I'm able to walk around now and limp up and down stairs with the assistance of hand rails. Going start air squatting every day now that the swelling is almost gone, then progress to more steps as an actual exercise.

 

On 6/27/2018 at 5:30 PM, Brogo said:

Good job on the weight loss. But have you noticed a sudden jump down on the scale since the surgery?

 

There's a good chance that your recovery is burning quite a few extra calories. I lost weight suddenly after I had my appendix out, and one of my friends lost 10 pounds just because he got second degree burns on his hand. I don't know what's normal recovery weight loss, but just thought I'd throw that out that in case you stall when you come out of recovery so you don't get bummed.

 

It wasn't sudden, but definitely a nice bump after the surgery. It continued after, I weighed in at 254.9 Saturday morning. I think it was a combination of that recovery energy being expended, the fact that it was uncomfortable getting off the couch, so much of the time I prefered to just lay there a little hungry, and the fact that I wasn't lifting, so my hormoenes weren't driving my hunger up.

 

I'm pumped for this next 2, then 3 lb. 253 will be 22 lb lost, my half way point, and then breaking 250 will be the first time that low since I believe the months leading up to my wedding 7 years ago. The 10 lb after that will be harder as there are no little milestones to hit in the 240s. If I can get past that, the drive comes back for 238 is my post college low when I was losing weight for the wedding (before gaining it back before), and then 231 is the final goal. I'll reevaluate there, and probably get a new bodpod reading as part of that. I didnt' thinkg actualy htiting 231 was in the cards this year, but now I really ewant to push for it. 5 lb a month would do it easily.

[Gainsdalf the Whey]

Tricep pulldowns (70x15, 85x10, 85x5+70x5) supersetting with dumbbell curls (50x12, 10, (forgot to do set 3)), then preacher curls (ez+50x11, 10, 11 supersetted with skullcrusher complex (ez+50x15+15, 13+13, 14+14). Ended with 5 min on the bike for knee rehab, want to extend get that up to a 15 min good effort bike a few times a week on upper body days. Need to bring headphones so I don't get bored out of my mind on the bike.

 

When I say skullcrusher complex, I do skullcrushers, then immeidately move into bench pressing with the bar. I use the inner knurling, so its extremely close grip. I aim for the same number of reps as I did the skullcrushers for.

 

Felt something pop in my foot walking to the locker room around my first metatarsal. Better not be another dumb injury, or I might just chop my left leg off.

[CourtnieMarie]

I hope it was just a twinge!

[Gainsdalf the Whey]

On 7/17/2018 at 3:29 PM, CourtnieMarie said:

I hope it was just a twinge!

 

It's feeling fine today. Starting to see the light adn approach normal I think. My knee is still a bit junky, but I can almsot go up the stairs soothly now, and don't have to hold the railing on the way down, though its still very jerky. Only a minor limp from regular walking.

 

Today:

Bench press (135x20, 185x10, 225x15, 8, 185x20)

seated cable rows (160x20, 180x15, 10) supersetted with DB overhead press (45x11, 8, 40x7)

bike (10 min, level 4, 3.6 miles, 83 kcal)

 

not sure what metric to track for the bike. I actually kind like it, it may become an off or upper body day cardio thing. I feel like I can get a good workout in a short time on it, and it would be great for low impact tabata metcons.