SATIL log

[TLR Is Mental Poison]

Solid power upper day. Left hand/wrist is bothering me but it didn't hamper the workout. More on that later.

Warmed up properly for military press. Tried 155. Body said and only got 3 reps off. Dropped back to 145. 3x5 easy Gonna up it to 150 next week.

Blasted through dead stop rows with 135s. Ready to go to 140s. Gym only goes up to 150. There is a cable rack that goes up to 200 I think that I can use. Gonna see what that's about once I am done with the 150s. Also want to record my form. Looks OK in the mirror but IDK.

Like I said left hand/wrist didn't bother me. I took overhead tricep press out of the equation. Gonna try and do 5 sets of tricep cable pushdowns instead. I only did 4 today. Eh maybe only 4 is necessary. In any case hand feels fine. It's that stretch that kills me.

Added another 5 lbs too to the machine lateral raises and got all my reps off on all my sets. Gonna have to go up again on that too. Shoulder gains are coming very easy right now

All in all a good workout. Weighed in around 210 this morning. Got my off day diet somewhat in order. We're moving

 

[TLR Is Mental Poison]

Said fukk it and did power lower day today. Went pretty well. Hit 3x5x295 on squats but the last set had some struggle reps. Hit 5,5,4x375 on sumo deads. The trick was stretching my rest times out. I did 4 minute rests on squats and 5-6 minute rests on deads. Gonna try 6 minute rests on everything next week. Big thing is seeing how the DOMS is. I'm hoping to be OK to do a lite hyper lower day Friday. 10 rep sets, short rest times... squats and SLDLs. Mite try for 5 sets instead of the 3 today just to help build endurance. We'll see. I don't feel sore now but you know how it goes. Break tomorrow and then hyper upper Thursday.

Sidenote, wifey is really making strides in her workout journey. Simple routine... planks, squats, deads, shoulder press, bent over rows and glute bridges. Her squat form is getting there for sure. No weight yet but I see her making good gains this year. Her posture is a little fukked up so I structured it around addressing that. But anyways having the squat rack in the house and having her work out here made a huge difference. Good stuff.

 

[TLR Is Mental Poison]

Hyper upper day today. Standard fare. My row attachment was there but I struggled with 210 on cable rows. Did 65s on DB shoulder press, easy, 4x10. My elbow is still bothering me though. I'm thinking next week to deload on upper body. Just do one power day on Wednesday, do power and hyper lower Monday and Friday. Then I will get back into benching and start the new routine beginning of February. Going to start super light and slowly build my way up/back. I'm gonna try 4 days a week first, and if I feel like I can do more I will jump to 5. 3 upper, 2 lower, switching between power/hyper/power and hyper/power/hyper each week on upper. With the reduced daily volume and ditching injury prone accessory lifts (overhead extensions for example) I think I will be able to handle it and make some good gains

 

[TLR Is Mental Poison]

Next week is gonna be a full body deload week. Just gonna do one hyper upper day and one hyper lower day. Hip has been bothering me a little bit since I started doing sumo deads and I just read somewhere that it's not good to do em for more than 4 weeks in a row. I have a clear plan for what I want to do for upper body but I think I might just play fast and loose with lower body. Just do whatever I feel like pretty much.

 

[TLR Is Mental Poison]

Power upper day. First bench session of 2014 I just warmed up a bit, hit 225x5 and then 235x3. Called it quits after that. Still need to get my shyt warmed up right, but overall it went OK. Went with a narrower grip than usual. Gonna take time to get my powerlifting form back.

Everything else went OK. Tried 140s on DB rows, a lil too much. Hit 5 reps on the first 2 sets, but couldn't even get it off for the last set. Hit 2x5x150 and 4x155 on standing military press. All in all decent session. Still taking off a few days for lower body but my hip is feeling better by the day. Can't complain. Debating on whether to go for 3 upper days this week or just chill and do 2. I'll see how I feel Wednesday.

 

[TLR Is Mental Poison]

Chest is DOMS'd the fukk out. Gonna hold off till Thursday for sure, just do 2x/week for now.

 

[TLR Is Mental Poison]

O another thing. I benched without my straps. Wrist didn't bother me at all. I think my wrists are OK.

 

[TLR Is Mental Poison]

Hyper upper today. Flat bench with 90# DBs went fine. Everything else went fine as well. My chest is feeling OK. I think scaling back to 1 chest movement per workout instead of 3 was the right wave. As long as I keep making progress on chest, I can get away with minimal volume, I think. Thinking about switching back to behind the neck shoulder press for hyper days. Seated DB press is OK but I feel like it's too anterior focused. My progress on the lateral raise machine is I'm easily up maybe 20lbs on it since the start of the year.

My goals are to put 5-10lbs a month on my upper body compound lifts and hopefully about 10-20 a month on lower body stuff. If I can do that I will be good money. That's about what I did in January, and my weight hasn't gone up as much as it was last year so we'll see.

 

[TLR Is Mental Poison]

Strangely my lower back is a little sore today. It's from the HS rows. I was pitching/cheating a little bit. I was hoping to do power lower tomorrow but I think I will just do hyper lower instead.

I think next week I will try the 3 upper body days a week thing. Cutting shyt down on my upper days seems to be helping with recovery. Ditching tricep extensions killed all my elbow pain. Just gotta see how my lower back deals. I'm gonna try hyper lower tomorrow and then power upper Saturday. Then try the 5 day thing starting on Tuesday.

 

[TLR Is Mental Poison]

Power upper. Not bad. Grip on bench was too narrow. shyt was feeling like a CGBP with the tucking of my elbows I need to do. I went back to my old grip width but made sure to tuck my elbows. Much better. 225x5 is no problem; can probably do 225x6. Gonna stick with 225 through the month of February and just see how many reps I can do. I think I was up to 225x7 or 8 before I jumped to 235 last time. Definitely lost a little strength but nothing major.

Hit 5,5,4x145 on dead stop DB rows. What is going to happen when I hit 150 The DBs don't go higher. Might have to switch to dead stop BB rows but that's gonna fry my lower back. Hit 3x5x145 on military press pretty easy too. Focused on squeezing my lats and not using my lower back for momentum on HS high rows... lost some reps and it was def harder but nothing crazy. Gotta go up on the lateral raise machine again

Haven't weighed myself in a little bit but I'm definitely looking a little . Strong as fukk though. And last I checked my weight wasn't up much in January. I have upped the calories a little bit though; I think I'm doing about 3000 a day now. We'll see what happens.

Feeling good. Depending on how tonight goes (going out) might try for power lower tomorrow. Then it's a 3 day run from Tuesday to Thursday.

 

[TLR Is Mental Poison]

Just weighed in at 212.6 empty but hungover. Was gonna do power lower today but realized today is the Super Bowl, and also I have work to do and my elbows are bothering me. Gonna hold off and get back into it Tuesday.

 

[TLR Is Mental Poison]

Kinda threw my plan in the bushes

Felt good this morning so I did lower power. Hit 3x5x295 on squats no problem. Also hit 5, 5, 3x375... shyt was it 385? on sumo deads. Waiting to see how my hips feel tomorrow to assess a strategy going forward. Gonna do hyper upper tomorrow then rest Tuesday. I'm just gonna go with my gut and hit what I want when I want... try and keep up with an upper/lower/rest 3 day cycle for a while and see where that goes. Been feeling good, diet is good etc etc. Just gotta watch my joints; that's where I've been getting held up. Recovery is fine.

Debating the point of hyper lower. I don't really feel anything after and I'm not really making progress on those lifts. It's just frou frou stuff. I am thinking of just doing power squats on those days and taking a break from deads. I'm doing pretty well on heavy squats and I like + feel them more. That sounds like the move.

 

[TLR Is Mental Poison]

Hyper upper today. Not so good. Hips were OK from power lower yesterday but lower back was a little fried. Hurt my rows. I need a good couple of days to recover from power lower. All that scrambling, my original setup worked somewhat best. Gonna flip shyt around so power lower is on Friday and give myself the weekend to rest.

Other shyt was OK though. DB pressing was easy, hit 3x10x90 and then did like 6x90. I'm gonna try 95s next week. Still not really feeling DB shoulder press. Gotta move up again on machine lateral raises. Elbows are kind of bothering me though. Other than that shyt is moving.

 

[TLR Is Mental Poison]

Weighed in at 211 flat post shyt. Still averaging 3#/month. Feeling fat; might cut back calories a little bit and see if strength takes a dive. Been doing OK in the gym; just haven't had much of an appetite lately. If I can scale back to 1/2 lb/wk from 3/4 lb/wk I think I'll be happy. Plus with spring coming I will be doing some cardio. I wanna keep bulking but the fat gains are starting to get to me.

Doing squats today. This is my new "lower hyper". Just a lower power w/o deadlifts.

 

[TLR Is Mental Poison]

Squat day went easy. Hit 3x5x295 no problem, gonna jump to 305 next week, 3 plates come soon.