DEATH Triangle training log đź’€

Monday, February 8, 2021

Warmup - 5 minutes Echo Bike

Legs A

Seated One Leg Band Leg Curl
Green X 8/8
Black/Blue X 8/8
Green/Blue X 12/12

SSB Squat
Bar X 8
105 X 5
130 X 3
150 X 3

155 X 7
155 X 5

Reverse Lunge

25x X 8/8 X 2

Hip Thrust

44 (KB) X 15
44 (KB) X 20

Farmers Walks (In Place Because too Damn Cold/Icy Outside)
35/44 KBs, alternating X 4
 
BW 225

BP
Bar x 10
135 x 5
185 x 5
205 x 5
235 x 5 x 5

DB flys
15 x 12 x 4

Lat pull downs
140 x 12 x 4

Face pulls
60 x 12 x 3

ez bar curls
80 x 12 x 4

back still feeling shitty. Gonna play it safe and rest it a bit more
 
Tuesday, February 9, 2021

I did Push B today instead of tomorrow becuase Monday/Tuesday - Thursday/Friday works better for my schedule.

Warmup - 5 minutes mini stepper

Push B

30 Degree Incline DB Press
25X8
35X6
40X4
45X3

50X8
50X7

Again, I'm focusing on the negative and lowering the weight slowly, like a 4 count, since I've maxed out my DBs for now. It makes a lot harder.

15 Degree Incline Barbell Bench Press
Bar X 10/5 (I did a second quick set with just the bar because I had to poop after the first)
95 X 5
115 X 5
125 X 3

140 X 6 X 2 -- I think I could have possibly gotten a 7th on the first set, but I was alone in my garage and didn't want to die. With a spotter I would have gone for it and with someone screaming "lightweight!" in my face I'd have gotten it. Second set 6th rep was ugly and was definitely all I had. I still feel like I'm making progress with lower body stuff, but not so much with upper body, especially barbell stuff.

60 Degree Incline DB Press
35 X 6

45 x 5
40 X 6 (failed on 7)

Lying DB Triceps Extension on Floor
20s X 8
15s X 12

Standing DB Lateral Raise
30 X 8
25 X 12

After talking with Jay, I think I've been going too light on my first work set on a lot of things, as I've been trying to hit max reps on both sets where what I should be doing is hitting max reps on the first set with serious effort that leaves me only able to get in the lower range of the given rep range with that same weight on the second set. On a few where I was in the lower range on the first set, I dropped weight for the second set. See the last to exercises (triceps extensions and lateral raises) which had a rep range of 8-12. I only got 8 on the first set, so I dropped weight for the second. On the 30-degree chest press, it was a 5-8 range, so since I got 8 on the first set, I kept the same weight for the second.
 
BW 227

Press
bar x 10 x 2
95 x 5
135 x 5
155 x 5
165 x 3 x 3
185 x 1




That shouldn't have been that hard, but I got a bit sloppy. Didn't push my head through at the right time. That was weird because my other sets I didn't have that problem.

Face pulls
70 x 12
80 x 12 x 5

Tricep pushdowns
70 x 12 x 3

Ez bar curls
80 x 12 x 3

I was warming up to do some light deadlifts but my back was still feeling a bit tight. After I walk for 10 minute I do some rolling sit outs to Vs to begin my warm up and I was able to do them but they weren't smooth and I there was some discomfort. I figured if I couldn't do those pain free I shouldn't deadlift yet. Sucks because it doesn't feel like a real workout to me if I'm not doing a squat or deadlift. All well, that's on me.
 
Rex Honcho said:
BW 227

Press
bar x 10 x 2
95 x 5
135 x 5
155 x 5
165 x 3 x 3
185 x 1




That shouldn't have been that hard, but I got a bit sloppy. Didn't push my head through at the right time. That was weird because my other sets I didn't have that problem.

Face pulls
70 x 12
80 x 12 x 5

Tricep pushdowns
70 x 12 x 3

Ez bar curls
80 x 12 x 3

I was warming up to do some light deadlifts but my back was still feeling a bit tight. After I walk for 10 minute I do some rolling sit outs to Vs to begin my warm up and I was able to do them but they weren't smooth and I there was some discomfort. I figured if I couldn't do those pain free I shouldn't deadlift yet. Sucks because it doesn't feel like a real workout to me if I'm not doing a squat or deadlift. All well, that's on me.
Click to expand...

Love that attack of the bar!
 
Thursday February 11

Squat 235lbs 3 x 5
- I was pouring sweat by the third rep of the first set. We in business, baby. Best part was during the warmup sets how 135 started to feel easy and like an actual warmup for the first time. It’s coming back.

Bench 190lbs 3 x 5
- Had a great moment on the last set where I had to fight and push through the “You’re not gonna make that 4th and 5th rep, just rack it” voice. The last rep was slow but it got there. Great night. Bench is where I struggle the most mentally.

Deadlift 315lbs 1 x 5
- I loved it. First deadlift set since I started SS that I really felt like I was where I finally needed to be. Had to be 100% locked in and focused. It felt great.

 
Rex Honcho said:
BW 227

Press
bar x 10 x 2
95 x 5
135 x 5
155 x 5
165 x 3 x 3
185 x 1




That shouldn't have been that hard, but I got a bit sloppy. Didn't push my head through at the right time. That was weird because my other sets I didn't have that problem.
Click to expand...

Try a "false grip" or "monkey grip" on the bar. It will put your forearms in a better position to push through the weight. Also, you're losing energy through your wrists. Keep the weight closer to your center of mass. You should have to move your head out of the way of the bar.

The majority of people will stick at roughly that same point in the lift. But, the faster you get the bar going, the easier the rest of the lift will be.
 
MatterOverMind said:
Try a "false grip" or "monkey grip" on the bar. It will put your forearms in a better position to push through the weight. Also, you're losing energy through your wrists. Keep the weight closer to your center of mass. You should have to move your head out of the way of the bar.

The majority of people will stick at roughly that same point in the lift. But, the faster you get the bar going, the easier the rest of the lift will be.
Click to expand...

Yeah, I noticed my wrists weren't straight. I don't really like using a false grip. I think I can keep them straight in the future, I used to be able to with my current grip. I do gotta keep the bar closer, too. I'm just a big sloppy ass motherfucker with my lifts right now. I have to tighten it all up.
 
Conditioning

Walk - 30 minutes, 3.0 MPH, 6% incline
 
Conditioning

BW 228

Walk - 30 minutes, 3.0 MPH, 6% incline

I might squat tomorrow. I dunno. Maybe I'll just become a bench specialist.
 
Friday, February 12, 2021

Warmup - 5 minutes on Echo Bike

Pull B

One Arm DB Row
25X8/8
35X6/6
40X5/5
45X3/3

50 X 10/10 X 2

45 Degree Incline DB Row
25X8
40X6

50X8
50X10

Band Assisted Neutral Grip Chins
Black and Green bands X 8/6

30 Degree Incline Rear Delt Fly
30X10
30X8
25X10

60 Degree Incline DB Curl
15X8

30X6 (struggled)
25X10

Happy Weekend, Friendos.

 
Saturday, February 13, 2021

Warmup - Losing a Basement Street Fight for the All Elite Basement Heavyweight Wrestling Championship of the World to LTR

Legs

Nordic Ham Curls (with band and Swiss ball)
BW X 10 X 2

Front Foot Elevated Split Squat
BW X 10/10

15 X 10/10 X 2
**held 15-pound plate in front of me**

Trap Bar Deadlifts
Bar X 10
135 X 5
205 X 3

225 X 8 X 2

**these are feeling good. I've always liked the trap bar**

Good Mornings
**these are in place of back extensions, so light weight and high reps**

75 X 20 X 2

Swiss Ball Situp
18 X 2

It's a 3-day freakin' weekend, baby. Let's leave our troubles ... behind us.

 
BW 229

BP
bar x 10
135 x 5
185 x 5
205 x 5
235 x 5 x 5

DB flys
20 x 12 x 4

Lat pulldowns
140 x 12 x 5

Tricep pushdowns
70 x 12 x 3

Ez bar curl
80 x 12 x 3



:mad:
 
Conditioning

Walk - 30 minutes, 3.0 MPH, 6% incline
 
Monday, February 15, 2021

Warmup - Basement Wrestling

Push A

Alternate Flat DB Press
25sX8/8
35X5/5
40X4/4
45X3/3

50X8/8 (4 seconds to lower each rep)
50X7/7 (same)

*New program started Monday and I didn't read it close enough - second set was supposed to be 9-12 reps. Woops. I kept the same weight thinking it was another 5-8.)

30 Degree Incline Neutral Grip Barbell Bench Press
Bar X 12
Bar X 5
88 X 5
108 X 5

118 X 5
103 X 10

One Arm Landmine Press
Bar X 8/8
35 X 5/5
50 X 3/3

60 X 8/8
45 X 12/12

Band Pushdown
Tube Bands
Black/Yellow/Blue X 15
Add Green X 12/10 (last set I stepped in about 2 feet to add 5 more reps)

60 Degree Incline Lateral Raise
25 X 12 X 3

It's a new week, triangles. Let's bang!

 
Tuesday, February 16, 2021

Conditioning
Afternoon - 20 minute walk

Evening - 30 minutes Echo Bike at about 65-70% Max HR
 
BW 227

BP
bar x 10
135 x 5
185 x 5
225 x 5
250 x 3
275 x 3 x 3

Lat pulldowns
140 x 12 x 5

Face pulls
90 x 12 x 3

Tricep pushdowns
70 x 12 x 3

Ez bar curls
80 x 12 x 4

I probably could of did some light squats today. But I'm going to the woods for a few days and I don't know what shenanigans I may find myself in. Don't want to be hobbling around there with a broken freakin back looking like bigfoot and shit.
 
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