michael.flitcraft Posted June 18, 2016 Share Posted June 18, 2016 I'm going to start doing a phyical training journal here as a way to keep myself accountable, and get feedback from others as they see fit. Since I view IDPA/USPSA shooting as physically demanding if you want to keep your technique up to snuff, the more in shape you are the less you'll need to focus on the motions and more on the shooting. Same idea as basic training - go there in great shape, so you can focus on one less thing. I'll have a shooting journal started as well, with the same intentions, so if there's some crossing over that's why; but I'd like to focus on physical here and technique for shooting there. Physically I'm 180 pounds, 6 foot, and get in over 9 miles on my feet daily. My current weight lifting is focused on building strength, and my diet is relatively clean with minimal processed foods (wife is a dietitian, so the good food thing is pretty well reinforced thankfully)So, here we go. It's been a busy week physical wise, and honestly lacking on the gun side of things. Hopefully I'll get some dryfire and live fire in this weekend, but otherwise it's been limited to cleaning/lubrication the 92G and cleaning/sorting cases from the last two months at the club.I discovered that my phone will track miles walked and flights climbed at a reasonable accuracy level, which is good for this job since I leave it in my pocket and have Five Finger Death Punch play to keep me going throughout. None of the buildings I've been in this week have elevators, so I've been hauling everything from rolling chairs to ranges up stairs this week (most buildings are 3 stories plus the basement, and we unload in the basement). Tally for the work week is 48 miles on my feet, and not counting time playing baseball or doing jody runs through town. Yeah.....I'm that guy I guess.At the gym the exercise I'm focusing on the most are deadlifts, bench press, and squats with other exercises to support those motions. Historically speaking my upper body strength is my major limiting factor, but my leg muscles are much larger than your average bear. This comes from riding bicycles for 20 years, with some races and multiple summers with 100+ miles a day on a loaded bike. I was also the guy that portaged the canoes with a dry bag on my back and chest to balance things out, so you can take a guess where the muscle mass is distributed. That said, my goals for the gym are long term improvement, and I'm not a fan of putting get to XYZ poundage for my needs. As long as the weights go up I'm good.Excercises are using 80% of your max as a starting point, add more if possible, slightly drop if you can't get the reps. I did mess up on a few rep counts, but for the most part it's been a solid week that I'm still feeling badly. Bar weights aren't figured into the poundage, and standing calf raises are done with a barbell, no machine or smithy.Monday:Squats 115x8, 110x8, 100x5, 110x5, 120x5Leg press 180x4, 230x5, 230x5Leg extention 180x6, 210x6, 235x6Romanian deadlift 160x5, 160x5, 170x5Lying leg curls 95x5, 100x6, 100x6Standing calf raise 200x6, 230x6, 250x6Seated calf raise 180x6, 180x6, 280x6Tuesday:Bench press 75x5, 70x5, 70x5, 75x5, 75x5Incline dumbell press 35x5, 40x5, 45x5, 45x5Dumbbell flies 35x3, 40x3, 45x3Barbell shoulder press 25x5, 30x4, 25x3 (shoulder did NOT feel good - halted short to prevent injury)Side lateral raise 15x8, 20x8, 15x8Face pulls 150x8, 160x8, 160x8Barbell Shrug 200x8, 220x5, 230x5Close grip bench press 30x5, 50x5, 50x5Dumbell tricep extention 45x8, 45x8, 45x8Thursday:Deadlift: 180x5, 180x5, 180x5, 180x5, 200x5Bentover barbell rows 70x6, 80x6, 90x6, 90x6Widegrip lat pulldown 150x5, 130x6, 130x6, 120x6Straight arm pulldown 130x8, 120x8, 110x8Barbell curls 15x6, 30x6, 40x6Incline dumbbel curls 30x6, 30x7, 25x8Preacher curl 30x8, 30x8, 40x6Cheat meal for the week: double quarter pounder with a cokeMorning suppliments: zinc, magnesium, D3, fish oilWorkout suppliments: 1 scoop generic whey, 1 scoop creatineWater intake: 5-7 quarts dailyFriday AM bodyweight 185Friday AM fat % 15.3 Link to comment Share on other sites More sharing options...
michael.flitcraft Posted June 20, 2016 Author Share Posted June 20, 2016 Breakfast was 2 turkey sausages and a bananna, decaf coffee. Lunch was a bowl of applesauce and reheated mexican quinioa my wife made for dinner, had to leave before I could get my 2nd bowl of quinioa in. Dinner will likely be leftovers as well, and a big diet change coming. Wish me luck on that front!Had a beautifully warm/humid day today, but thankfully the workload was light. Commuted on my bike doing the home/work loop 3 times, and hopped over to the gym for leg day (it's so much eaiser to get a squat rack on Mondays than it is on Fridays). Hopped on the scale with 184 pounds on me and 13.5% bodyfat, so that's going in the right direction.Today's squat lifting was focused on range of motion, not sheer weight. My form needs a bit of improvement, hence the reduction in plates.Leg Press - 255x5, 255x5, 240x5Deep barbell squat - 50x5, 70x5, 80x5, 90x5,100x5 - 100 was about the limit for butt to the ground squats right now. Also had to do after legpress because reasons.Leg Extentions - 240x6, 245x6, 260x6Romanian Deadlift - 170x6, 17x6, 170x6Lying Leg Curls - 105x6, 110x6, 115x6Barbell Standing calf raises - 250x6, 270x6, 300x6Seated calf raises - 190x6, 190x6, 200x6 Link to comment Share on other sites More sharing options...
michael.flitcraft Posted June 23, 2016 Author Share Posted June 23, 2016 Breakfast of 2 turkey sausage patties, western omlette, and 2 scrambled eggs with decaf and water.*Lunch was a really interesting, and delicious chicken/cauliflower chopped salad with onion, carront, celery, ginger, mushrooms, zucchini, peas, and cabbage.* Dinner was 1/2 a chicken, two bowls of rice, two bowls of green beans with mixed berries for desert.Preworkout suppliment was 2 servings of C4 taken 5 minutes before the workout started.Body fat measured at 13.2% - to note I'm using one that measures via electrical currents, so hydration status has massive impacts on readings.Bench press 80x5, 80x5, 75x5, 75x5, 75x5Incline dumbbel press 50x5, 50x5, 50x5, 45x5Dumbell flies 25x8, 25x8, 30x8Barbell shoulder press 30x5, 35x5, 35x5Side lateral raise 20x8, 20x8, 15x8Facepulls 170x8, 180x8, 180x8Barbell shrug 230x5, 230x5, 250x5Close grip bench press 60x5, 55x5, 50x5 Link to comment Share on other sites More sharing options...
michael.flitcraft Posted July 1, 2016 Author Share Posted July 1, 2016 Long overdue, but better to do a weekly summary than drop it all together.Work is giving me an hour to workout on the clock, so I'm hopping off base and over to one of the gyms at the end of my shift. Machine weights are different than what I've been using, so the numbers don't mean much on those for this week. I'm working 4 10's, and have to leave the house at 0415 to get to work on time, wakup at 0330.Lifting work:Monday-Barbell squats 130x2, 130x2, 140x2, 140x2, 120x2-Leg press 270x3, 300x3, 310x3-Leg extention 260x6, 260x6, 260x10 (machine maxes at 260, no safe way to add weight to the stack)-Romanian deadlift 180x3, 190x3, 200x3 (need to buy wrist straps for these)-Lying leg curl 125x6, 130x6, 135x4-Barbell calf raises 330x4, 330x4, 330x4-Seated calf raises 225x6, 225x6, 230x6Tuesday-Bench Press 90x2, 95x2, 85x1, 80x2, 75x3-Incline dumbell press 55x3, 55x3, 55x3, 55x3-Dumbell flies 30x6, 35x6, 40x6-Standing military press (barbell) 20x3, 25x3, 20x4-Side lateral raise 25x6, 20x6, 20x6-Face pull 72.5x6, 100x6, 80x6-Barbell shrug 250x3, 240x3, 230x3 (need to buy wrist straps for these)-Close grip bench press 55x3, 60x3, 65x3-Standing dumbell tricep extention 50x6, 55x6, 60x6Wednesday-45 minutes running around on baseThursday-Deadlift 230x2, 250x2, 260x1, 240x2, 250x2-Bentover barbell row 100x4, 110x4, 120x4-Widegrip lat pulldown 160x4, 170x4, 160x4-Straight arm pulldown 57.5x6, 57.5x6, 65x6-Barbell curls 40x4, 40x4, 35x5-Incline dumbell curl 35x6, 30x6, 30x6-Preacher curl 35x6, 45x6, 50x6Diet has been mostly chicken, turkey, veggies, and rice. Today I had a cheat meal on base, the leadership hosted a pig roast with mac & cheese, greenbeans, slaw, etc. etc. Drinking a solid .75-1.25 gallons of water a day now. Weight is 183 pounds, body fat% unknown at the moment. Lifting heavy has been bumping up the poundage lately, so I'll do more heavy lifting next week and then start mixing it up some. Link to comment Share on other sites More sharing options...
michael.flitcraft Posted July 12, 2016 Author Share Posted July 12, 2016 Weight lifting is as follows:July 4 (Legs for 'Merica)-Barbell squats 140x2, 150x2, 160x2, 170x2, 180x2-Leg press 305x3, 320x3, 350x3-Leg Extention (maxes @ 260) 260x8, 260x10, 260x10-Romanian Deadlift 210x2, 210x3, 220x2-Lying leg curl 150x4, 140x5, 135x6-Barbell standing calf raises 335x6, 340x6, 340x6-Seated calf raises 230x6, 235x6, 240x65JUL16-Bench press 90x2, 95x2, 100x1 95x2 95x2-Incline dumbell press 40x10 40x8 40x10 40x9 (shoulders felt very weak going up, had no spotter available)-Dumbell flies 40x6 35x9 30x9-Standing military press (barbell) 25x3 30x3 35x3-Side lateral raises 25x6 25x6 25x8-Face pull (diff. machine, weights not comparable) 95x6 87.5x6 87.5x6-Barbell shrug 270x3 270x3 300x3-Close grip bench press 60x3 70x3 75x2-Dumbell tricep extention 60x6 60x2 (shoulder began to hurt, not going to risk injury)7JUL16-Deadlift 250x2 240x2 230x2-Bentover barbell row 110x4 130x4 140x4-Wide grip lat pulldown 170x4 180x3 140x6-Straight arm pulldown (diff machine, weights not comparable) 65x6 72.5x4 50x8-Barbell curl 40x4 45x4 50x3-Incline dumbell curl 35x6 40x4 35x5-Preacher curl 50x6 55x6 55x611JUL16-Pullups 4 sets of 10, 1st assisted by 30lbs, 2nd by 30lbs, 3rd by 40lbs, 4th by 50lbs-Cable rows 110x11 100x11 100x11 Drop set 100x10, 90x10, 70x10-Close-grip front lat pulldown 100x12, 90x12 Dropset 90x12 70x10-1 arm dumbell row 55x12 55x11 Dropset 55x11 45x7-Straight arm pulldown (rope attachment, new machine, weights not comparable) 40x12 40x12 35x13 30x13 20x20-EZ bar curl -strict 20x14, 25x12, cheater 25x6, 30x5-Incline dumbell curl 25x9, 20x7Superset-Spider curls 20x9, Hammer curls 20x5 Spider curl 20x8, hammer curls 20x7 (due to time, had to cut out 2 sets) Link to comment Share on other sites More sharing options...
michael.flitcraft Posted July 17, 2016 Author Share Posted July 17, 2016 15JUL16-Dumbell shoulder press 35x15 35x12 (drop) 30x12 25x6-Side lateral raise 15x16 15x16 (drop) 15x16 10x16 5x12-Reverse machine flies 85x15 90x15 95x12 100x10 95x12Superset -front barbell raise/barbell row 15x15/30x10 20x15/20x15 25x13/25x10-Barbell shrug 180x12 200x12 200x12 230x10 250x8-Barbell standing calf raises 270x9 270x11 290x10 305x10-Seated calf raises 135x10 135x14 150x13 150x1117JUL16-Incline dumbell press 25x15 45x12 50x12 55x8 (drop) 45x12 35x7 25x11 15x9-Incline dumbell flies 45x9 45x7 40x8 (drop) 40x8 30x8-Dumbell bench press 50x7 50x9 50x9 (drop) 50x9 35x8Superset -chest dips/incline pushups 9/8 10/6 11/6Superset -Lying tricep press/close grip bench press 35x12/50x5 30x14/30x10 25/16 25/14 20x17/20x11-Tricep pushdown (rope) 60x16 70x16 75x16-Seated tricep extention 35x9 30x10 20x11 15x20Superset -hanging leg raise/weighted crunch on ball/decline reverse crunch 17/10x15/10 20/10x20/12 18/10x17/11 Link to comment Share on other sites More sharing options...
michael.flitcraft Posted July 23, 2016 Author Share Posted July 23, 2016 Had to cut my back/bicep one short due to time constraints. Tried to make up for it by lifting dumbells at the top of every hour at work. Didn’t get in any cardio this week, will make sure it happens next week. Diet went to crap for being out of town on 2 days, but only went from 180 to 183, body fat is still 12%.18JUL16-Pullups 10(4 strict, 6 aided w/ 30lbs), 10(2 strict, 8 aided by 40lbs), 10 (aided by 40), 10 (aided by 40)-Lying Tbar Row 50x12, 60x12, Drop 65x10/55x5/30x10-Close-grip lat pulldown 110x12, 120x12, Drop 120x11, 100x10, 80x12-1 Arm dumbell row 55x12, 65x12, 70,10-Straight arm pulldown 60x15, 70x15, 80x11, 75x11, 60x13-EZ bar curl (strict) 25x15, 30x12 (helpers) 35x6, 40x6-Incline dumbell curls 20x620JUL16 (need to figure out front squats)-Stiff leg deadlift 160x10, 210x9, 210x8, 180x9-Seated leg curl 130x12, 140x12, 150x12, 160x10, 140x12, 130x12, 110x15-Front barbell squat 50x10, 70x16, 80x10, 90x6-Leg press 250x12 270x10 290x8-Superset leg extentions/scissor jump 160x12/12 170x12/12 180x12/1012JUL16-Dumbell shoulder press 35x14, 40x14, 45x9, 35x5, 25x7-Side lateral raise 20x12, 15x5, (drop) 20x8, 15x8, 10x12-Reverse machine flies 95x12, 100x15, 105x11 110x14, 115x11-Superset front barbell raise/barbell row 25x14/25x14 30x14/30x10 30x12/20x10-Barbell Shurgs 90x12, 180x11, 180x12, 200x12, 250x10 Link to comment Share on other sites More sharing options...
michael.flitcraft Posted September 23, 2016 Author Share Posted September 23, 2016 Physical training wise I've had a chance to barely do maintenence work at the base gym. I'll be simplifying my workouts next week with focuses on basic barbell lifts - squad, deadlift, overhead press, bench press, and the clean. Some assist exercises will be in there too. On the cardio side I sold my 1996 Saturn and replaced it with a bicycle, which is actually faster/more convient for where I live. Plus no insurance, gas, and maintenence is a fraction. So, part duex...... Link to comment Share on other sites More sharing options...
michael.flitcraft Posted October 5, 2016 Author Share Posted October 5, 2016 I got my first pair of weight lifting shoes, and got some damn good advice on form, and have started to read a lot more into weightlifting technique. It's made a dramatic difference in my range of motion, and correspondingly my weights have gone down. A lot (hey - finally doing it right). And I'm a lot weaker than I thought I was. Tomorrow is squats, military press, and deadlift. Simple, a lot less time in the gym, and has been vetted by a lot of other folks. Link to comment Share on other sites More sharing options...
superluckycat Posted October 11, 2016 Share Posted October 11, 2016 It's interesting your stiff leg dead lift is much higher than your squat. Link to comment Share on other sites More sharing options...
michael.flitcraft Posted December 28, 2016 Author Share Posted December 28, 2016 It's interesting your stiff leg dead lift is much higher than your squat.Poor form in a the squat did it. After a long time off and reading up on things, the weights are much lower, but the form is dramatically better. Not great, but still improving. I also commute on a bicycle and heavily use hamstrings and glutes vs most people using their quads.Got my butt back on the weights. I was weak before, but wow do you loose progress fast. Seems to be a lesson here - don't slack off.5 minute treadmill warmupSquat, ass to grass 20x10, 50x5, 75x5, 75x5, 75x5Bench press 20x5, 25x5, 30x5, 40x5, 50x5, 60x6Deadlift 90x5, 140x5Sent from my iPhone using Tapatalk Link to comment Share on other sites More sharing options...
michael.flitcraft Posted December 30, 2016 Author Share Posted December 30, 2016 At the gym at 0500 this morning, skipped a cardio warmup since my legs were suffering and would need the energy for later anyway. I'm glad I skipped it, because after warmups uner the bar my legs felt normal. All exercises used a 45 pound bar. Funny how my legs went from horrible pain to normal - but another lesson learned. Squats Warmup - Barx5, 25x5, 50x5 80x5x3 Overhead press Warmup - Barx10, 10x5, 15x5 20x5, 25x5, 30x5 *note - felt a little popping in my left elbow about 3/4 of the way up, never on the way down. Will play with hand placement and bar path to see if I can eliminate this, or if it just needs some stress to get stronger and heal itself. Only happened on 10 pounds or more Deadlift Warmup - 100x5 150x5 Link to comment Share on other sites More sharing options...
michael.flitcraft Posted January 3, 2017 Author Share Posted January 3, 2017 Per yesterday's post, worked on drawing from concealment. Feeling much more comfortable with the grip, but I really, really need to figure out why the holster is coming out with the gun occasionally. Loops will be ordered to fix this permanently, but for now I need to find a belt that works better with the holster.Started off by hitting the gym at 0445. No cardio warmup today either, warmed up by stretching and verifying I'm getting the best feet position for the squat that I can.Squat -Warmup, barx5, 20x5, 50x7, 60x590x5, 85x5, 90x5Bench press-Warmup, barx5, 30x5, 35x5, 40x570x5, 70x5, 70x5Deadlift-Warmup 110x5160x5Sent from my iPad using Tapatalk Link to comment Share on other sites More sharing options...
michael.flitcraft Posted January 5, 2017 Author Share Posted January 5, 2017 04 Jan 17 1.75 mile run with the misses in the AM.Afternoon went to the gym, with goals of adding 10 pounds to all exercises.-Squat barx5, 25x5, 50x5, 75x5, 90x5, 95x3, 100x2-Overhead press 15x5, 20x5, 25x530x5, 35x5, 35x4-Deadlift 120x5170x5Deadlift isn't pushing it at all now. I'm doing my best to avoid greed and play this smart like the turtle vs. the hare.I'm going to dial back to adding 5 pounds to squat and overhead. Flexibility is finally getting where I need it for the squat, although I do need more work on my drive. Getting out of the hole isn't horrible, but once the tops of my thighs get a bit past horizontal that's where it really becomes difficult. I'm okay with these lower weights, as previously I wasn't getting full range of motion and had very piss poor form.Sent from my iPad using Tapatalk Link to comment Share on other sites More sharing options...
michael.flitcraft Posted January 13, 2017 Author Share Posted January 13, 2017 We're headed out of town on vacation tomorrow, and with some family issues that hit over the past few weeks, this stuff has taken 5th fiddle. My mother-in-law has gone back to the hospital with a diagnosis of a chronic nerve disease and isn't expected to fully recover, and my wife's estranged cousin has reared his head for the first time in years (detoxing off heroin in another cousin's basement).So, the gym and dryfire have taken a few steps back. For the 10/11/12 on dryfire, I've done 10 wall drills 2 handed/SHO/WHO double and single action, and then 20 press-outs 2 handed, 20 press-outs SHO and called it good enough to keep the dust from accumulating too much. For the gym I've done stupid quick sessions on an overhead press machine, bench machine, and curl, warm up till i can only do 5 sets, do 3 of those, then work down 15 pounds at a time to nothing without a break. Not worth bothering to record the weights since they can vary so much, and it isn't representative of the effort I'm putting out.Headed to South Carolina tomorrow, back on Tuesday, with every intention to do nothing related to this journal. Time to relax for a moment.Sent from my iPad using Tapatalk Link to comment Share on other sites More sharing options...
michael.flitcraft Posted January 21, 2017 Author Share Posted January 21, 2017 Well, never a dull moment. During vacation my wife decided to drop some serious news - so that put a huge damper on things and the drive back. I'm going to do the lazy thing and say I've been pre-occupied and dry-fire hasn't happened since we got back. Shot some pool at a local pub with a friend tonight and he brought up some things I hadn't thought of. And I really need to work on not being such a lone wolf, so to speak. Anyway, time at the gym. I had to remind myself to add 45 pounds for the bar to everything when I did math today: 18Jan17 Squat -20x5, 40x5, 60x5 80x5, 85x5, 90x5 1875lbs Bench -20x5, 30x5, 40x5 50x6, 60x5, 70x5, 75x5 1775lbs Deadlift -140x5 180x5 1600lbx Total-5250lbs 20Jan17 Squat -40x5, 60x5, 80x5 90x5, 90x5, 90x5 2250lbs, up 20% Overhead Press-20x5, 25x5, 30x5 35x5, 40x3, 35x5 845lbs, up 10.4% Deadlift -150x5 200x4 1550lbs, down 4% 4645lbs Aux. exercises: Barbell curl -20x5, 30x5, 35x5 Chest dips -8 Pullups -1 Link to comment Share on other sites More sharing options...
michael.flitcraft Posted January 27, 2017 Author Share Posted January 27, 2017 PT side of things - I'm commuting by bike again now that school is in session, 5-17 miles a day depending on what's going on. I'm going to start putting the barbell weight in the numbers (previously it was just the plates). Makes it relevant.23Jan17Squat barx5, 55x5, 80x3, 110x2-140x5, 140x5, 140x5Bench barx5, 60x5, 80x3, 110x2,-120x5, 120x5, 120x5Deadlift 145x4, 205x2-245x5Lying tricep press 55x3, 60x2-70x525JAN17Squat barx5, 55x5, 85x3, 115x2-145x5, 145x5, 145x5Overhead Press barx5, 55x3, 70x2-85x5, 85x5, 85x5Deadlift 150x3, 215x2-255x5Barbell curl barx5-60x3, 65x4, 80x58 chest style dips27JAN17Squat barx5, 60x5, 90x3, 120x2-150x5, 150x5, 150x5Bench barx5, 60x5, 85x3, 110x2-130x3, 125x5, 125x5Deadlift 155x3, 225x2-265x3Lying tricep press60x3, 65x2, 75x6Sent from my iPad using TapatalkSent from my iPad using Tapatalk Link to comment Share on other sites More sharing options...
michael.flitcraft Posted February 3, 2017 Author Share Posted February 3, 2017 PT side of things, hit the limit for my grip strength sans aid today in deadlift, which is 265 pounds, next week will start doing alternating grip until I need to use wrist straps. I estimate this'll happen around 285 pounds. I'll be adding the power clean in next week, and didn't do any auxillary exercises this week mostly due to things happening in the morning that took away from gym time. I'm able to get my hands closer together on the bar for squat, which is letting me get the bar lower and onto a tighter back, feels much more solid and easier to press out of the hole. My elbows aren't popping with overhead press anymore, but my weak shoulders are letting me know with the trembles. I'm glad I'm doing these in a rack with the bars up, in case I mess up with the bar. Form can use a lot of improvement in overhead press, but I'm stoked that weights are going up and my elbows aren't popping. 30Jan17 Squat - 85x5. 95x3, 125x2 155x3, 155x5, 155x5 (added more rest between working sets) 2,975lbs Overhead Press -65x5, 90x3 90x5, 90x5, 90x5 1815lb Ran out of time for deadlift 01Feb17 Squat -90x5, 105x3, 130x2 3425lb 160x5, 160x5, 160x5 Bench Press -65x5, 90x3, 115x2 2515lb 130x5, 130x4, 130x4 (re-attempt next week same weight) Deadlift -160x3, 230x2, 265x3 1735lb -didn't make sets 03Feb17 Squat -95x5, 105x3, 135x2 3535lb 165x5, 165x5, 165x5 Overhead Press -60x5, 70x3, 75x2 2085lb 95x5, 95x5, 95x5 Deadlift -155x3, 230x2, 265x1 (grip gave, slick bar - alternating grip next week) 1190lb - didn't make sets Compared to last week, squat lbs moved is up 15%, overhead lb is up 31%, bench is up 4%, deadlift is holding even. Time to introduce the power clean me thinks. Link to comment Share on other sites More sharing options...
michael.flitcraft Posted February 13, 2017 Author Share Posted February 13, 2017 Life continues on a roller coaster. I've gotten dry fire in a little less than half of the time, and decided to make sure I don't miss out on the gym. It's been a source of sanity for me. I've had issues with squats as my hip flexors are normally very tight, and I bicycle everywhere which makes me even less flexible. This has resulted in me stopping short on reps/sets on squats to avoid injury. I tapped my sister in law who's a PT for advice, and have done the stretches every day for 1 minute straight per leg. I now have none of those issues.06FEB17Squat 45x5, 45x5, 95x5, 105x3, 135x2-125x5, 125x2, stopped due to severe hip painBench 45x5, 45x5, 65x5, 65x3, 105x2, -130x5, 130x5, 130x5Dead lift (switch grip) 135x3, 225x2, 265x508FEB17Squat 45x5, 45x5, 60x5, 95x3, 125x2150x5, 150x5, 150x5 - hip flexors hated me so muchOverhead Press 45x5, 45x5, 55x5, 70x3, 85x2100x3 (wobbly) 95x5, 95x5 - need to focus on hip driveDead 95x5, 95x5, 140x3, 200x2240x5 - switch gripStretched hip flexors after workout10FEB17Stretch hip flexors before workoutForgot logbook, guessed on weights based off of this journalSquat 45x5, 45x5, 65x5, 100x3, 135x2170x5, 170x5, 170x5 NO HIP FLEXOR LIMITATIONSBench Press 45x5, 45x5, 65x5, 90x3, 115x2, 135x5, 135x5, 130x5Deadlift (switch grip) 100x5, 100x5, 155x5, 225x2265x5Barbell curls 45x5, 55x5, 65x5, 75x5, 85x5Lying tricep press 75x5, 75x5, 75x5Worked on figuring out the power clean movement - not pretty, but understand the concept11Feb17Didn't plan on working out - went to pick up the brother in law and his flight was delayed by over an hour, hit up a gym 10 minutes away and worked out in pants/long sleeve shirt, kicked off shoes and worked in socks. Jotted things down as I went. Went in really pissed off at life. Left feeling normal.Bench 95x5, 115x5, 135x5, 140x3Barbell curl 65x5, 75x5, 80x5Squat 45x5, 85x5, 135x5, 150x5, 175x3Overhead Press 45x5, 65x5, 75x5, 85x5, 100x3Dumbbell curl - ran the rack, started at 40, ended at 5, 5 pound drops, reps to exhaustion each setWorkout routine is changing up starting Monday, since my squats aren't being limited by my hip flexors nearly as much now and my deadlifts are about 100 pounds ahead of my squats.Looking forward to getting this week over with.Sent from my iPad using Tapatalk Link to comment Share on other sites More sharing options...
michael.flitcraft Posted September 5, 2017 Author Share Posted September 5, 2017 (edited) Been a while since it has been updated - summer was basically non existant. Resumed in August, here's the most recent week's weight log. Format- SQ low bar squat OP overhead press BP bench press PC power clean DL dead lift weight x rep x set (total counting bar) 28AUG17 SQ 45x5x2, 75x5, 115x3, 155x2, 220x5, 225x4, 225x5 OP 45x5x2, 55x5, 70x3, 90x2, 105x5x3 DL 95x5, 135x3, 205x2, 270x5 30AUG17 SQ 45x5x2, 75x5, 115x3, 155x2, 225x4x2, 225x3 BP 45x5x2, 65x5, 85x3, 115x2, 140x5x3 PC 55x5, 70x3, 85x2, 125x3x5 SQ (drop set, no rest) 215x4, 195x4, 185x4, 165x6, 145x7, 115x10, 105x5, 95x6, 75x10, 55x8 01SEP17 SQ 45x5x2, 75x5, 115x3, 155x2, 225x5x3 OP 45x5x2, 55x5, 75x3, 95x2, 110x5x3 DL 135x3, 205x2, 280x3 Wife snagged a couple workout-things for me as a birthday present - good barbell collars (no more hunting for a missing shitty spring collar), a dead wedge (so much nicer than rolling onto a 2.5lb plate), and a cheapo fitbit knockoff that I'm using for heart rate monitoring (will use this to dial in the rest periods in the gym). Edited September 5, 2017 by michael.flitcraft Link to comment Share on other sites More sharing options...
SlvrDragon50 Posted September 25, 2017 Share Posted September 25, 2017 Nice progress! I barbell bench pressed over the summer, but almost had an accident (strength suddenly gave out), luckily I work out in a school gym so plenty of people and one guy ran over to spot me. Since then, I've gone back to dumbbell benching. I'd suggest rotating to dumbbell benching after a month and alternate so you can work on the rotator muscles as well! Also, give front squats a shot. Since I started front squatting, my back squat has improved tremendously. Link to comment Share on other sites More sharing options...
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