J's Upper/Lower Training Log

[BendtheBar]

Watch your elbow position when you sink. You often see people start to loosen the back as the reps mount, and the elbows start to come up. This leads to leaning forward a bit. It's only one possible issue, but a common one. Can you get a video?

[_J_]

Originally Posted by BendtheBar

Watch your elbow position when you sink. You often see people start to loosen the back as the reps mount, and the elbows start to come up. This leads to leaning forward a bit. It's only one possible issue, but a common one. Can you get a video?

I'll work on getting a video of it.

[_J_]

Tuesday, 4-17-12
Bench 250 (5,5,4). Regressing.
DbRow 3x10-15, 80 (11,11,11)
Dips 75 (8,7,6). 20 rep goal met.
Chinups BW+15 (8,7,6). 20 rep goal met.

Not sure what is happening with bench. It's always been a weak point for me (lol, which indicates I have a strong point). My first rep is usually so slow in the negative portion of the lift, that it's almost like doing a negative rep and I think that is sapping my strength some. Gotta speed it up.

Finally making some progresson chinups.

[BendtheBar]

Hopefully you'll bounce back. When I was running the rep goals I would have a workout like that about every 4 months or so for some crazy reason.

Congrats on the dip and chin progression.

[_J_]

Thursday, 4-19-12
Deadlift 5 reps, 245, 335, 365.
Front Squat 3x6, 155
OH Press 155 (5,6,5). 20 rep goal missed.

Form was great on deadlifts until the last rep. Well, I'll do 365 again next week until I get them all with the right form.

To change things up a little and give my back a rest, I went with front squats this week instead of 1 set of 20 squats. It took a while to get the technique back down.

Ran out of time and didn't do calf or ab work.

Friday, 4-20-12
Bb Row 180 (6,6,5). 20 rep goal missed.
IncDBbench 95 (7,6,6). 20 rep goal missed.
Pullups BW+25 (7,6,5). 20 rep goal missed.
Db curls 3x8-10, 40 (7,7,6).
1arm Db Ext 3x8-10 (7,7)

Felt like a good workout. Getting really close on db bench, rows and pullups.

[BendtheBar]

Nice work as always. Did you progress at all on any of the missed goal exercises?

[mab54]

You should nail most of those rep goal next week J!

[_J_]

BTB:
Thursday (Lower 2). The OHP was the first attempt at 155. I got all the DL reps, but was unhappy with the form on the last one, so I'll do it again next week.

Friday (Upper 2). 1 rep more on BBrow and 1 more on incline db bench. It was my first attempt at pullups BW+25.

Generally making progress all around. Some sticking points that are coming slowly, like bench, but overall the weights and/or reps are moving up.


Monday, 4-23-12
Squat 225 (8,8,7). I consider this a feeling-out or rehab weight.
Calf Raise 3x8, 265, 275, 295(7).
Cleans 5x3, 155.
Weighted situps 3x10-15, 60(15), 70(15), 70(15)
Sidebends 3x10-15, 45(15), 45(15).

Been experienced odd knee pain and overall weakness on squats lately, so I dropped the weight from 270 to 225 to see what happened. Felt fine. It felt heavier than it should have, but I focused on form and got the reps w/o any pain. I'll move it up 20 pounds next week and see how that feels. Then I'll keep going for a couple of weeks until I'm back where I was.

Have I wussed out if I strap up for cleans? My wrists are not enjoying the lift as much as the rest of my body.

Tuesday, 4-24-12
Bench 250 (6,6,5). 20 rep goal missed. 2 more reps than last week.
DbRow 80 (11,11,11)
Dips 75 (8,7,6). 20 rep goal met.
Chinups BW+20 (7,6,5). 20 rep goal missed. First attempt.

Bench continues to be slow moving, but I handled the weight better this week. It's feeling lighter. 2 weeks straight with the same weight on dips. Time to move up next week to BW+80.

[BendtheBar]

Bench is slow moving but the numbers are good.

[mab54]

Those are some really heavy dips, great job J!

Odd thing about the squats, have you had knee pain before?