conorvansmack's Training Journal

[conorvansmack]

7/8

Pull Ups/Burpees - 9/16, 9/16, 6/16

I swear, my life will be better when the burpee challenge is over. On the bright side, I've lost about 5 pounds.

Squat - 5 OH @ 85, 5 @ 115, 5 @ 145, 3 @ 185, 2 @ 225, 3 x 5 @ 245

Oh Press - 2 x 5 w/bar, 5 @ 75, 3 @ 95, 2 @ 115, 3 x 5 @ 135

Deadlift - 2 x 5 @ 135, 6 @ 165, 4 @ 195, 3 @ 205, 5 @ 235

 

[eits]

Originally posted by: conorvansmack
I went to the chiropractor today and he did some adjustments and my back felt better pretty much immediately. I was sort of loosening throughout the day, but the treatment really made a difference. I have another on Wednesday. He advised me to avoid any exercises that involve stressing the erector spinae or anything that involved compressing the spine. I'll probably do some pull ups and bench press on Thursday. Oddly enough, burpees don't bother me at all.

"omg chiropractors are quacks... they don't help... blah blah blah"

:thumbsup: to you. keep me posted if you have any questions you forget to ask your doctor or don't feel like talking about with your doctor.

 

[eits]

Originally posted by: conorvansmack
6/25

8 pull ups, 10 back extensions, 16 burpees
8 chin ups, 10 back extensions, 16 burpees
8 pulls ups, 10 back extensions, 16 burpees
8 chin ups, 5 chest supported rows @ 90 lbs, 16 burpees
Bench Press - 2 x 5 w/bar, 5 @ 135, 5 @ 165, 5 @ 195, 5 @ 225
2 rounds of 12 hanging knee raise (knees to elbows) and 10 burpees

The doc advised me not to arch my back if I was going to bench today, so it was harder than normal.

you need to strengthen your core. it will keep your back on the bench so you don't arch it and brace your back so you don't herniate a disc or anything.

try incorporating pilates into your workout routine a couple days out of the week

 

[conorvansmack]

7/14

Front Squats - 10 air, 5 @ 85, 5 @ 125, 3 @ 165, 2 @ 185, 3 x 5 @ 205

Bench Press - 15 pushups - 5 @ 115, 3 @ 165, 2 @ 205, 3 x 5 @ 230

Rev. grip rows - 2 x 5 w/bar, 5 @ 95, 5 @ 115, 3 x 5 @ 135

Dips - 3 x 15

 

[gramboh]

Arching/bridging on bench is a valid technice (butt down, shoulders/upper back driven into the bench with leg drive). Your chiro wants you to aviod anything that stresses the spnial errector group forever, or just for now? Because that's pretty much impossible in weight training.

 

[conorvansmack]

It was just for a week or two. I'm working my way back up to where I was on squats and deadlift. He basically wanted me to avoid compressing the spine, so I didn't OH Press for a while. He advised pull ups.

 

[conorvansmack]

7/19

Pull ups - 9, 9, 8

Squat - 12 air, 5 @ 105, 5 @ 155, 3 @ 205, 2 @ 225, 3 x 5 @ 255

OH Press - 2 x 5 w/bar, 5 @ 75, 3 @ 95, 2 @ 115, 3 x 5 @ 135

Deadlift - 2 x 5 @ 135, 5 @ 155, 3 @ 195, 2 @ 235, 2 x 5 @ 265

 

[conorvansmack]

7/22

Squat - 12 air, 5 @ 115, 5 @ 155, 3 @ 215, 2 @ 235, 3 x 5 @ 265
Everything felt great and went really smoothly

Bench Press - 10 pushups, 2 x 5 w/bar, 5 @ 115, 5 @ 165, 2 @ 210, 3 x 5 @ 235

Power Clean - 5 @ 95, 3 @ 115, 2 @ 150, 3 x 5 @ 165
Holy sh*t, this was embarrassing. It looked like I was doing a jerky upright row with a half-assed jump at the beginning. My arms are bending way too soon in the 2nd pull and I'm not dropping down to catch it at all. The start and finish are fine, but the meat in this crap sandwich was just that, crap. Time to drop the weight back down and figure out how to do these again.

Dips - 3 x 5 @ BW+45

 

[conorvansmack]

7/25

Chin ups - 9, 9, 8
Just not enough to get 9 on the last set.

Squat - 12 air, 5 @ 115, 5 @ 165, 3 @ 225, 2 @ 245, 3 x 5 @ 275

OH Press - 2 x 5 w/bar, 5 @ 75, 3 @ 95, 2 @ 115, 3 x 5 @ 140

Deadlift - 2 x 5 @ 140, 6 @ 170, 4 @ 210, 2 @ 255, 6 @ 285 (work set)

Abs - Hanging knee raise (knees to elbows) 12, 12, 4 front left right + 3 front

Chin ups - 6, 5

 

[conorvansmack]

7/29

Front Squat - 12 air, 7 @ 85, 5 @ 125, 3 @ 165, 2 @ 195, 3 x 5 @ 210

Bench Press - 10 pushups, 2 x 5 w/bar, 5 @ 115, 3 @ 165, 2 @ 210, 3 x 5 @ 235

Power Clean - 5 @ 95, 3 @ 115, 5 x 3 @ 135
Technique felt much better this time. I really focused on pulling with my shoulders in addition to the other two parts of the extension. At this weight, I didn't have to drop down to catch the weight, so that's the next part of the technique to learn.

Dips - 3 x 5 @ BW + 55

 

[conorvansmack]

8/2

Chin ups - 9, 8, 5

Squat - 12 air, 5 @ 115, 5 @ 165, 3 @ 220, 2 @ 250, 3 x 5 @ 280

OH Press - 2 x 5 w/bar, 5 @ 75, 3 @ 95, 2 @ 115, 3 x 5 @ 140

Deadlift - 2 x 5 @ 140, 5 @ 185, 4 @ 225, 2 @ 275, 5 @ 305, 8 @ 225

Hanging knee raise - 2 x 12 front, 12 alternating sides

parallel grip chins - 3 x 5

 

[conorvansmack]

8/5

Squat - 12 air, 8 OH @ 85, 5 @ 115, 5 @ 170, 3 @ 225, 2 @ 255, 3 x 5 @ 280

Bench press - 15 pushups, 5 @ 115, 5 @ 125, 3 @ 165, 2 @ 215, 3 x 5 @ 240

Power Clean - 5 hang @ 95, 3 @ 115, 1 @ 135, 3 x 3 @ 145

Dips - BW + 45 - 5, 5, 6

The last two or three workouts I've noticed a very slow start (weak chin ups on 8/2 and sketchy technique on 1st set of squats). I've been feeling really run down lately and haven't been sleeping well at all. My son (2 months old) sleeps fine and only wakes up once or twice at night and I fall right back to sleep after taking care of him (change diaper, hand off to Mom). I'm only in the gym twice a week, so I'm definitely not overtraining. It's likely stress, so I'll find a way to deal with that.

 

[SociallyChallenged]

Even if it's not overtraining, taking a week off can't hurt feeling run down. Think about it. If you're not making gains like you want in the gym and feel like crap, take some time off and come back to it in a week. Either way it will make you feel better. Hope you start perkin' up, bud. Best of luck.

 

[conorvansmack]

Thanks for the encouragement dude. Your squat and deadlift numbers help motivate me. I'm still making gains (bench press) and slowly working my squat and deadlift back to where they were right before my son was born. That day I did:
Squat - 3 x 5 @ 300
OH Press - 3 x 5 @ 145
Deadlift - 5 @ 325

I started working my way back up after that and tweaked a spinal erector at the end of June (squatting 295), so I deloaded completely on anything that involved my back or compressing my spine. I think I'm a couple of weeks away from catching my PRs, but I'm still able to increase the weight each time for squat and deadlift (increasing every other workout for bench and OH press).

I might take the weekend off, I depends on how I feel and when I have time.

 

[conorvansmack]

8/8

Pull ups - 10, 7, 6

Squat - 5 OH @ 95, 8 @ 115, 5 @ 170, 3 @ 230, 2 @ 260, 3 x 5 @ 290
Technique was sloppy. I have tons of excuses and reasons for it, but nobody wants to hear them, not even me. It was crazy humid in the gym, the rubber flooring mats even felt slick.

OH Press - 2 x 5 w/bar, 5 @ 75, 3 @ 100, 2 @ 120, 3 x 5 @ 145
Again, not pretty, but 3 sets of 5.

Deadlift - 2 x 5 @ 145, 5 @ 185, 3 @ 235, 2 @ 280, 5 @ 315
My grip felt much stronger than the first time I got to 315. I'm looking forward to see how far I can take this before switching to mixed grip.

 

[conorvansmack]

8/13

Front Squat - 12 air, 8 OH @ 85, 8 @ 85, 5 @ 135, 3 @ 170, 2 @ 195, 3 x 5 @ 215

Bench Press - 10 pushups, 8 @ 125, 3 @ 165, 3 @ 195, 2 @ 215, 3 x 5 @ 240
The first 3-4 reps come easy enough, but the 5th is a bit of a struggle. I know I can get 245, but I'm not sure about all 3 sets.

Power Clean - 5 @ 95, 3 @ 115, 2 @ 135, 5 @ 150
I'm really starting to dislike power cleans. I don't feel like my technique is there and I don't really have a reason for doing them. I'm going to keep doing them for a few more workouts, but I'm going to keep alternating them with rows.

 

[conorvansmack]

8/17

Pull ups - 10, 8, 6

Squat - 12 air, 8 @ 115, 5 @ 175, 3 @ 235, 2 @ 265, 3 x 5 @ 290
The speed felt good out of the hole, but I had some trouble maintaining that speed to lock out.
My technique felt much stronger that it has in the last couple of weeks.

OH Press - 2 x 5 w/bar, 5 @ 75, 3 @ 100, 2 @ 120, 3 x 5 @ 145

Deadlift - 2 x 5 @ 145, 5 @ 185, 3 @ 235, 2 @ 285, 5 @ 325
The first 3-4 reps were great and then I stopped focusing on my grip and barely got the 5th rep in.

 

[conorvansmack]

I emailed the gym owner to ask him (probably the 3rd time) to consider replacing the current squat rack (similar to this, but sturdier looking) or adding a power rack. He wasn't receptive and maintained that it's possible to squat to full depth inside the rack. Since the rack doesn't adjust and I'm not that tall, it's not possible for me and I've never seen anyone there do a full squat INSIDE the rack. The 2 or 3 of us that squat, squat outside the rack. He was sarcastic and condescending in his reply, so I'm basically done dealing with him.

I may start gym shopping again, but this one is less than 2 miles from my house, which my wife likes since I come home to see her and our 2 month old son before I go. There's an incredible gym about 10 minutes from where I work. It's regarded as the best place in the Milwaukee area for powerlifting and bodybuilding, kind of an old school iron pit with a ton a Hammer Strength machines in the middle. They have multiple adjustable squat racks and a nice power rack and bumpers. The owners are really nice and their monthly rate would be about $5 less per month.

The problem is that I wouldn't be home to eat dinner with my wife and son, which is a big problem. It's an ideal that I think my wife holds sacred, and heck, I like being around them.

I could probably work out in the morning (gym opens at 6, I don't start work until 8:30), but that might require more discipline than I have at the moment. Any suggestions or experience with similar situations?

The other option is building a home gym, but my wife and I agree that we don't have the space or money for that at the moment.

 

[conorvansmack]

8/22

Squat - 12 air, 8 @ 115, 5 @ 175, 3 @ 235, 2 @ 265, 3 x 5 @ 295
The last set was pretty ugly, so I'll be back at 295 next time. Since I'm not able to make it to the gym as often, I'm probably going to increase the weight every other time.

Bench Press - 10 pushups, 2 x 5 w/bar, 5 @ 125, 3 @ 175, 2 @ 225, 3 x 5 @ 245 (PR)

Rev. grip rows - 2 x 5 w/bar, 5 @ 85, 5 @ 115, 5 @ 135, 3 x 5 @ 155

Dips - BW + 70 - 2 x 5, 1 x 4

Reverse crunches - 3 x 12

 

[spaceman]

damn epic

 

[conorvansmack]

8/26

Pull ups - 8, 6, 6

Squat - 12 air, 8 @ 115, 5 @ 175, 3 @ 235, 2 @ 265,
5, 3, 4 @ 295
If last time was ugly, this time was even worse. My abs are definitely a problem. My hips come up, but my shoulders stay in about the same place. Sometimes I'm able to lock my abs tightly and the movement looks the way it should, but more often than not, it's a good morning. I'm dropping the weight down to 285 and fixing my technique/abdominal weakness.

OH Press - 2 x 5 w/ bar, 5 @ 80, 3 @ 105, 2 @ 125, 3 x 5 @ 150
I went fast on these and got all of them. The last rep of the last set was a little sloppy, but the weight finished in the right place.

Deadlift - 2 x 5 @ 145, 5 @ 195, 3 @ 245, 2 @ 295, 5 @ 330
I'm still getting all 5 reps (resetting on the ground each time, so it's more like 5 singles), but my grip is starting to become a limiting factor. I'd like to hit 345 before changing to mixed grip.

Hanging Knee Raise - 3 x 12

 

[conorvansmack]

8/31 - short workout

Front Squat - 12 air, 8 @ 85, 5 @ 135, 3 @ 175, 2 @ 195, 5 @ 220

Bench Press - 15 pushups, 2 x 5 w/bar, 5 @ 125, 3 @ 175, 2 @ 225, 5 @ 245

Rev. grip rows - 2 x 5 w/bar, 5 @ 85, 5 @ 125, 3 @ 145, 5 @ 165

Dips - 20 @ BW

 

[conorvansmack]

9/3

Pull ups - 9, 7, 5

Squat - 12 air, 8 @ 115, 5 @ 165, 5 @ 195, 5 @ 225, 5 @ 255, 5 @ 270
Worked on my technique - Keeping my chest up and abs/back locked.

OH Press - 2 x 5 w/bar, 5 @ 80, 3 @ 105, 2 @ 125, 3 x 5 @ 150
I clipped my nose with the bar during warm up, but nothing as bad as what brikis did to himself. Almost didn't get the 5th rep again so I'll do 150 for two more workouts.

Deadlift - 2 x 5 @ 145, 5 @ 205, 3 @ 250, 2 @ 300, 5 @ 335

Pull ups - 6, 6, 5, 3

 

[conorvansmack]

9/15 - Another short workout. I've been unable to make it into the gym for a week and a half because of schedule, baby, and just being too damned tired.

Squat - 12 air, 8 @ 115, 5 @ 135, 5 @ 165, 5 @ 195, 5 @ 225, 5 @ 255

Bench Press - 15 pushups, 2 x 5 w/bar, 5 @ 115, 5 @ 135, 5 @ 165, 3 @ 195, 3 @ 225, 5 @ 245

Pull ups - 6, 6, 6

 

[conorvansmack]

9/17

Pull Ups - 10, 7, 5

Squat - 12 air, 8 @ 115, 5 @ 135, 5 @ 175, 3 @ 215, 3 @ 255, 3 x 5 @ 265
I finally feel like I got the hang of squatting again. Too much time off didn't do me any favors. Thanks for the suggestsions brikis!

OH Press - 2 x 5 w/bar, 5 @ 65, 5 @ 95, 3 @ 125, 2 @ 140, 5 @ 150

Deadlift - 2 x 5 @ 145, 5 @ 205, 3 @ 255, 2 @ 295, 5 @ 335
I had intended to do the set at 335 as doubles and a single, but my grip started failing, so I ended up doing them all as singles. My grip failed twice. I've been using overhand grip and really don't want to switch to mixed grip. I'll be back at 335 next time.