Gainsdalf's Workout Log

[Gainsdalf the Whey]

465x7, 6 deadlifts today. Whew. Back started feeling twingy, so ddin't do the 3rd set. Tried leg presing again, got 12 wheels for 13, 8 before my adductor starting twinging a little, so called it. Feeling a little beat up, may need to take a rest week next week and delaod to 70% or so.

[CourtnieMarie]

21 hours ago, Gainsdalf the Whey said:

Feeling a little beat up, may need to take a rest week next week and delaod to 70% or so.

good call! before any injuries set you back

[Gainsdalf the Whey]

9 minutes ago, CourtnieMarie said:

good call! before any injuries set you back

 Getting older sucks, not worth the gained wisdom.

[Gainsdalf the Whey]

Worked up to a 300x6,6,3 bench today, first rep each set paused. Took short rest after the second set, would have had 4-5 on the last one with a little longer rest. For the first time, I gave myself a nose bleed while straining for the last rep on the second set. Kinda feel badass, but also kinda feel like I should just leave that rep in the tank from now on...

 

Did all kinds of accessories today. Supersetted 165x12, 10, 8 incline bench with -70x9,7,8 assisted pullups. Then I did dips, 3 sets in the 7-10 range, supersetted with cable rows for 200x12, 10, 8. FInished up with some heavy bicep curls supersetted with tricep pushdowns. Lots of volume, and I loved it. It's amazing what one can do on a full 8 hours rest...

[Gainsdalf the Whey]

3rd lifting day in a row as I'm teleworking the next 2 days. Squatted 365x7x4, first day of 7s vs 8s and hoping to keep the 7s up through 385 at least, then ride 6s for 395-405. 425x5 projects to the elusive 500 lb squat that I've been chasing so long, and those would get me there. Doing the 8s, I've been resisting testing 400 for max reps to see if I can hit 8, which is the 500 lb projection there. I don't like projecting with anything more than 5s.

 

After that I did ab roller for 3 sets of 10 supersetted with 205x10x3 goodmornings.

[CourtnieMarie]

8 minutes ago, Gainsdalf the Whey said:

After that I did ab roller for 3 sets of 10 

[Gainsdalf the Whey]

On 4/18/2018 at 3:48 PM, CourtnieMarie said:

 

This has pretty much been my exact response. I did them the previous Thursday and was STILL SORE when I went to do them on that Thursday. I'm fine this week though, seem to have adjusted. Damn beginner DOMs.

 

Set an 8 rep PR on deadlifts yesterday, worked up to 475x8, 6, 5 and 8.5-9.5 RPEs. That was the entire workout as I need like 5+ minutes of rest , didn't have time for leg press. If I get 8 reps next week at 485, that projects to a 600+ lb 1RM, which I would be absolutely over the moon about. It's taking a lot of will power to not test right now, and instead work up to weights where I'm only doing 3 reps per set or so first.

[CourtnieMarie]

10 minutes ago, Gainsdalf the Whey said:

If I get 8 reps next week at 485, that projects to a 600+ lb 1RM, which I would be absolutely over the moon about. It's taking a lot of will power to not test right now, and instead work up to weights where I'm only doing 3 reps per set or so first.

stay the course!

[raptron]

OOOOH YEAH. DOING THE WORK. 

[Tanktimus the Encourager]

Following you over here in battle log land.

[Gainsdalf the Whey]

On 4/24/2018 at 8:43 AM, CourtnieMarie said:

stay the course!

Doing my best! The fact that its obviously working is helping.

On 4/24/2018 at 10:53 AM, raptron said:

OOOOH YEAH. DOING THE WORK. 

21 hours ago, Tanktimus the Encourager said:

Following you over here in battle log land.

Its the place to be to follow me! I've given up on minis, trying to keep up annoys me more than it motivates me, which is no bueno for consistancy.

 

I worked 13 hours yesterday and got next to no sleep. I felt like crap going up to the gym, almost didn't go, but said screw it, I'll do some light benching and just make it an arm and back conditioning type of low volume day. I got up there, warmed up on bench, started feeling better, and then...

 

I PR'D THE CRAP OUTTA 235! It was a volume day, so I go for 15 at my working weight. If I hit 15 on the first set 2 weeks in a row, I get to increase it next time. I get to 12, its really movnig and i know I'm hitting 15.I get to 15, and my workout partner goes "5 more". I almost called him a not nice name, then realized I might actually have that, and ground it out. PUMPED. My best rep set ever was a month or so ago with 225x18, so that beat that. One of my goals is to rep 225 for weights that would put me at the top of the NFL combine linebacker class. Number 5 was 23 reps this year. Within spitting distance.

 

Anyway, workout was bench, 235x20,10,10, all 9.5-10 RPEs. Then did 165x10, 12 incline bench supersetted with assisted neutral grip pullups for -70x10, -55x8. That's my first time hitting -55 for 8, so that's going to be my starting weight there in the future. Ended with preacher curls at 50+ezbarx15, 10 supersetting with tricep pushdonws 70x12, 10. MIght have been a 3rd set on those, I forget. My strength is going up while I'm losing fat (down roughly 10 lb on the year). That's the dream! I'm in a magical training place right now, and I'm going to be smart and not do more than I should to preserve it as long as possible.

[raptron]

34 minutes ago, Gainsdalf the Whey said:

My strength is going up while I'm losing fat (down roughly 10 lb on the year). That's the dream! I'm in a magical training place right now, and I'm going to be smart and not do more than I should to preserve it as long as possible.

YUUUUS!!!!

[Raxie]

1 hour ago, Gainsdalf the Whey said:

almost didn't go, but said screw it

1 hour ago, Gainsdalf the Whey said:

I PR'D THE CRAP OUTTA 235!

1 hour ago, Gainsdalf the Whey said:

My strength is going up while I'm losing fat

 

 

 

 

 

[Tanktimus the Encourager]

Way to Hulk SMASH! that PR!

[chairohkey]

Damn son! Strong work.

[Gainsdalf the Whey]

Monday was deadlift day, didn't go as well as I'd hoped. I think I've been using a skinny bar, and went the other direction Monday with a thicker one than usual. I only hit 485 for 5 reps before my grip gave out, then 3, then 2, each time grip being the issue. I'll bring straps with me next week and redo 485, but this is something I'll have to fix if I want to compete USAPL again as there's no straps and they use bars on the thicker side of the normal range.

 

Tuesday was bench, 305x6,3,4 I think were the reps. Only the first rep paused. Another rep PR. Looking forward to 315 in 2 weeks, it'll be the first time I do anything more than a single on that. I'm going to have to do some paused work as an accessory soon enough. 305x6 projects to over a 350 lb max, but I don't have that paused at all, which means my non-paused is way higher than my paused bench. Continuing to bring up my lats will also help there. Not sure how I'm going to work the paused benching in or what I'm going to give up there yet, as I'm really enjoying incline and dips.

 

Followed benching up with inclined bench supersetted with 45 lb assist neutral grip pullups, which is another 15 lb less assist. Going to work up to the first 2 sets being above 8 before dropping down to a 30 assist. It's cool getitng closer to that 10 pullup goal I've had forever. Once I can do 10 neutral grip bodyweight pullups, I'll start working on standard proonated assited pullups on upper body day and neutral grip unassisted/weighted the other. It'll take awhile to get there, but this is the first time I'm progressing pullups in awhile without feeling my typical elbow injuries creeping in. I was somewhat fried, but did dips and cable rows next, and they weren't quite up to par. Good workout all in all, just had a little lower energy than normal toward the end.

 

Wednesday and Thursday were all day meetings, going to squat today for the first time in 2 weeks. Not looking forward to those DOMs...

[Gainsdalf the Whey]

There was lifting 4 days last week, internet was downa t work, will try to remember to log it at some point though.

 

Today I deadlifted 495x8, 6, 5, 5 with reps in the tank on the last 3 sets. The set of 8 projects to a 618 max, which would be a PR by almost 30 lb. Going to keep adding 10 lb a week until I'm down to triples or doubles before I test, so should be another 6 weeks or so before that happens.

[Gainsdalf the Whey]

Tuesday I benched and did accessories. Didnt' have as much gas as usual, but made it through. Got 15 reps at 240 for the second week, so moving up to 245 as my rep day weight next week. I think the assistance exercises were neutral grip assisted pullups supersetted with icnline bench, the standing dumbbell curls supersetted with skullcrushers.

 

Today I squats 395x7,7,7,6 with RPEs of 8, 8.5, 9., 9.5. NExt week is 405 as I want to try for 8 on the first set, but I'll be dropping to 6 reps after that for the remaining sets. I'm been pushing too many reps on squat lately in prep for trying 405 for 8, and I'm feeling it in my back. Will probably drop to 5s across at 415 the following week. I may then drop staight away to 4s for 425, try to keep that for 425, then 3s at 445, and 2s at 455. We'll see how it all feels when I get there, but this is all leading to hopefully finally getting that 500 lb squat that has eluded me for 4 years.

 

After squats I did ab roller and farmers walks. Up to the biggest DBs right now, 120 per hand, for 60ish paces per set. Want to work up to a 100 before moving on to the trap bar to get more weight.

[Gainsdalf the Whey]

Benched 315 for 5 today! First time I've ever done it more than once. First rep was paused. My mid back seized up hard at the end, had to take a break before coming back for a set of 3 (could have ground out 4) then 2 (failed on 3). Anyway, that what absolutely awesome. Something I never thought I'd do when I started lifting.

 

@spezzy, or ayone else, any idea how to train the mid back? It's the lats where they start inserting to the spine that cramp up, the muscles you feel when you clench to lift your ribcage/chest up. Haven't been able to find an exercise that I feel activating that area. WOuld love to condition it to help avoid this cramping.

 

Followed that up with weighted dips (first time doing them with weight), +25 lbx10, 8, 5, and neutral grip cable rows, 200x15, 12, 10. Finsihed with some standing ez-bar curls, 60+barx10, 50+bar for 12, 8. Loved the dips, the weight made them feel a lot mroe stable, like benching heavy weights vs bodyweight pushups.

[CourtnieMarie]

curious to see what spezzy says. since my shoulder pain i've diagnosed myself with not using those exact muscles enough and my shoulder/traps were overcompensating. obviously i have no idea if this is true BUT what i have been able to do are bent-over one-arm DB rows which if i'm using perfect form, will activate those muscles back there.

 

google fu tells me i'm right - gods, i love it when that happens.

[spezzy]

1 hour ago, Gainsdalf the Whey said:

Benched 315 for 5 today! First time I've ever done it more than once. First rep was paused. My mid back seized up hard at the end, had to take a break before coming back for a set of 3 (could have ground out 4) then 2 (failed on 3). Anyway, that what absolutely awesome. Something I never thought I'd do when I started lifting.

 

@spezzy, or ayone else, any idea how to train the mid back? It's the lats where they start inserting to the spine that cramp up, the muscles you feel when you clench to lift your ribcage/chest up. Haven't been able to find an exercise that I feel activating that area. WOuld love to condition it to help avoid this cramping.

 

Followed that up with weighted dips (first time doing them with weight), +25 lbx10, 8, 5, and neutral grip cable rows, 200x15, 12, 10. Finsihed with some standing ez-bar curls, 60+barx10, 50+bar for 12, 8. Loved the dips, the weight made them feel a lot mroe stable, like benching heavy weights vs bodyweight pushups.

 

This is one I really struggled with too, and for me, one of the big things was reducing the weight on a lot of movements, so that I was able to actually isolate. Before I'd be doing a movement and the muscles around it would take over, because they're stronger and are nice muscles and are trying to help out.

 

So by reducing the weight a lot, I was able to start isolating and using better. 

 

Second, focus on opening up your entire chest and back, including the intercostals and ribcage. Have a massage therapist go into your arm pit and open shit up in there. The tighter everything is in your ribs and chest, the harder it will be to engage your back properly. If everything on your front is tight and pulling at your back, they'll also be more likely to cramp  

 

Third, focus on scapular stability movements. retractions / protractions / etc. - these tie into EVERYTHING (back / shoulders / etc). Those movements are often boring but so necessary. I usually do them supersetted with another movement just because bored. 

 

For specific movements, my favorite are:

T-bar row

barbell rows or pendlay rows (again, LIGHT)

single arm lat rows (my gym has a machine for these, but you can do them on a cable machine also)

inverted rows (I really like with false grip on the rings, pulling to mid chest, and holding for a few seconds at the top. )

chest supported incline back fly (start with 5lb on these. seriously)

 

 

 

 

[spezzy]

34 minutes ago, CourtnieMarie said:

curious to see what spezzy says. since my shoulder pain i've diagnosed myself with not using those exact muscles enough and my shoulder/traps were overcompensating. obviously i have no idea if this is true BUT what i have been able to do are bent-over one-arm DB rows which if i'm using perfect form, will activate those muscles back there.

 

google fu tells me i'm right - gods, i love it when that happens.

 

work on your intercostals too! GAME CHANGER. 

[Gainsdalf the Whey]

Thanks Spezzy, I'll look into that stuff! Been looking for something to superset with bench, and some these will probably go perfectly.

On 5/18/2018 at 4:14 PM, CourtnieMarie said:

curious to see what spezzy says. since my shoulder pain i've diagnosed myself with not using those exact muscles enough and my shoulder/traps were overcompensating. obviously i have no idea if this is true BUT what i have been able to do are bent-over one-arm DB rows which if i'm using perfect form, will activate those muscles back there.

 

google fu tells me i'm right - gods, i love it when that happens.

I think I have the same issue, I just can't metnally activate them, and I think it's super common because as Spezzy said, she's dealth with it, and I know Michele (been away for so long I dont' even remember her NF name) had lat activation issues forever as well.

[Gainsdalf the Whey]

deadlifted 505 x6, 4 today. Wanted at least another rep on each, everything felt heavy. Was using a thicker bar with straps vs the skinier one I've been using, that might account for it. I then did 12 plates x12x3 on the leg press, then supersetted hammer curls with skull crushers. Skipped the gym yesterday due to some back intensive yard work over the weekend, so had to combine deadlift day and the normal tuesday upper body day into one.

[Gainsdalf the Whey]

Squatted 405x8, 6, 6, 6 today at RPEs 8.5, 9, 9.5, 9. Was supposed to be 6s across, but 400x8 projects to a 500 lb squat, a PR, and wanted to see if I was up to it. Next rep test for that is 5 at 425.

 

Wanted to get chest and back in today as I won't be lifting tomorrow, but timing didn't work out. I'll have to get some pushups, maybe weighted, in tonight and tomorrow.