Patrick's Log

[Patrick]

Now that I have my Oki gym functional I decided I could add another level and post my log as well. Currently on week 4 of the 12 week strength template, this is the most consistent my training has been since I moved here in July due to traveling to places without good gyms for too long.

Squats w/belt: 365x1 @7, [email protected], [email protected]
Comp Bench: 300x1 @8 [email protected]
Pendlay: [email protected], [email protected], [email protected], [email protected]

Felt like the bar was rolling up my right side on squats, I think I need to move my gaze and head up slightly. The pillar was throwing me off so I looked down more than I have in the past.

Bench was good but terrifying. I bit the bullet and ordered a Rogue S-1 with spotter arms as racking it on this cheap squat stand stresses me out.

Apparently Japanese mosquitoes are impervious to Off!. As I was spraying my legs for the third time a mosquito bit me.

[Patrick]

Deadlifts w/belt: 505x1 @7 [email protected] [email protected] Issues with grip today. The red plates I picked up out here are Kinsei barbell brand, although the same specs as the Rogue echo bumpers they are really greasy.
I'll have to clean them up as I think this was causing my slippery grip. Had to re-chalk between every set and still had problems during the volume work with it slipping.

Press w/belt, [email protected] [email protected] Felt good, moved good.

Tempo LBBS, [email protected], [email protected] [email protected] [email protected] First time doing LBBS Tempo Squats this block as I subbed in HBBS Tempo squats the first 4 weeks due to a minor injury I was working around. Felt really easy until around 6 reps in when my low-back would catch a pump. I like HBBS tempo work for the quad pump as it feels cool unlike a low-back pump.

Also, my son threw a tantrum during the last set of squats because he wanted to run around.

[Patrick]

11-15-18

Squats no belt 310x4 320x4 330x4 315x4x2
SS BENCH [email protected] [email protected] [email protected]
DB Press [email protected] [email protected] [email protected] [email protected]

[Patrick]

Deficit deadlift w/straps [email protected] [email protected] [email protected] [email protected] Technically a PR but only because I never pulled a [email protected] when I peaked last spring.

CGBP [email protected] [email protected] [email protected] [email protected] Also a PR because I didn’t have a 4 rep PR recorded in my tracker.

Didnt have a leg leg press so did front squats for the first time in at least a year. First set with straps. Last three with full finger grip. All felt terrible. [email protected]?

2 mosquito bites.

[Patrick]

Monday 19 Nov:

Squats w/belt: [email protected] [email protected] Moved head position up slightly and pulled elbows forward. Seemed to help keep my chest rounding forward.
Comp bench: [email protected] [email protected] My broken wood bench cracked loudly when I unracked the single. Thought that was it for me.
3ct pause bench. [email protected] [email protected] [email protected] Caught a pump.

[Patrick]

Tuesday 20 Nov:

CFT: 2:30/120/2:12 with hit

Wednesday 21 Nov:

Deadlift w/belt in sambas. Back spasmed on w/u at 375. Did a couple more sets with 375 and kept going. [email protected] [email protected] [email protected] Hook grip fine on single. Still slipping on b/o but last set was better. Had too much liquid before session and with belt on I wanted to ralph. Do not recommend. Also decided to try pulling in flats again. All my PRs are in Oly shoes. Hard to tell if it was easier today considering I tweaked my back, felt about the same, maybe slower off the floor but faster lockout.

Press w/belt. [email protected] [email protected] These were fine...it's fine. Back was still tight and couldn't lay back quite as much as I wanted and the bar felt a little forward.

530 Tempo LBBS. [email protected] [email protected] [email protected] Hips were so tight from running yesterday that I barely could get to depth on first set. Improved as I went on. Back was still tight on walk outs but was fine to squat.

Got my S-1 today. Played around with set-up so little Buddy could keep playing outside finding snail shells. While trying to determine the setting for pin squats, my right side hit so much sooner than the left I was sure I didn't have the safeties on the same hole. Nope, both the same. Put a level on the bar on the rack, perfectly level. Looks like I still dip my right side as I squat.

[Patrick]

530 tempo squats with metronome! 315*[email protected] 325*[email protected] 275*[email protected]

floor press 295*[email protected] 265*[email protected]

press 135*[email protected] 140*[email protected] 145*[email protected]

no mosquito bites

[Patrick]

Deficit deadlift. 505*[email protected] 515*[email protected] hook 490*[email protected] straps
T&G bench 295*[email protected] 275*[email protected]
2in deficit SLDL 335*[email protected] 355*[email protected] 365*[email protected] straps.

0 mosquitoes bite

[Patrick]

Squats belt/sleeves [email protected] [email protected] [email protected] Apparently my math was bad for my drop 15%. Bar felt uneven on back today, couldn't get it right. These were fine, little slow and not smooth but fine.
Comp Bench: [email protected] [email protected] Forgot to lower the b/o after I didn't make my planned [email protected]
3ct Pause Bench. [email protected] [email protected] [email protected] Caught a pump early on and couldn't recover. These got well out of hand.

[Patrick]

Deadlift belt sambas OPB 515*[email protected] 535*[email protected] 455*[email protected]*4. Grip still slips in right hand. Had some lag on top single as it didn’t grab initially. Improved on back offs as I remembered to try harder. Lil bud showed up on last set and got mad he couldn’t play too. Also got mad I was using his dead wedge.

Press belt 195*[email protected] 165*[email protected]*4

303 tempo LBBS 185*[email protected] 205*[email protected] 225*[email protected]*3. That back pump.

[Patrick]

2ct pause squat 345*[email protected] 325*[email protected] 320*[email protected] 315*[email protected]
floor press 295*[email protected] 285*[email protected] 275*[email protected]*2
press beltless 115*[email protected] 125*[email protected] 135*[email protected];125*[email protected] 115*[email protected]

caught a pump on the press. Squats still don’t feel great. Light weights feel heavy. Oh well.

[Patrick]

2ct pause deadlift. 500*[email protected] hook 485*[email protected] 470*[email protected] 470*[email protected] straps

T&G bench 295*[email protected] 285*[email protected] 275*[email protected]

SLDL 2in deficit [email protected] [email protected] [email protected]

I might switch to @8 for the sets of 3. Did it in my last specialization block and it worked well. The @9 on deads felt taxing.

Working on in doing the SLDL with short rest breaks.

Numerous mosquito bites today. From the same mosquito.

[Patrick]

12-3-2018

LBBS belt/sleeves [email protected] [email protected] Squats finally felt good, bar placement felt on point. Ended up in half rack that can only face mirror, caught myself looking up the single which slowed me down slightly but otherwise good. B/O sets really easy.

Comp Bench [email protected] [email protected]
3ct Pause Bench [email protected] [email protected] [email protected] Reduced weight significantly from last week due to catching a pump. This was better.

12-5-2018

Deadlifts with hex bumper, samba, belt OPB. [email protected] [email protected] [email protected] Right hand grip issues again. Everything was slipping from mid 400s 515 was fast but grip still slipping. Switched to alternate for top single, held on for 5 count at top but still had some slipping. B/O all were hook, focused on squeezing right hand tighter. I think I either need to try harder or give up and get a deadlift bar. Or it's a hereditary neurological disease and I'm done.

Press/belt [email protected] [email protected]

303 Tempo LBBS [email protected] [email protected] [email protected]

[Patrick]

12-7-18

2ct Pause Squat [email protected] [email protected] Looked up at mirror on single, don't do that
Floor Press [email protected] [email protected] [email protected] [email protected]
Press [email protected] [email protected] [email protected]

12-8-18
2ct Pause Deadlift, samba hex bumper OPB [email protected] hook [email protected] straps
T&G Bench 300x1 @8.5 [email protected] [email protected] [email protected] Didn't think I had 290 in me but then 285 was easier than expected
SLDL 2in box [email protected] [email protected] [email protected]

[Patrick]

Busy week.

Did all 4 training days back to back because #2 son gets cut out Friday morning. Short rest breaks due to work schedule.

Day 1
LBBS belt [email protected] [email protected]
Bench [email protected] [email protected]
3ct Pause Bench [email protected] [email protected] caught a pump

Day 2
Deadlift hex bumper/OPB/belt switched to alt grip. [email protected] [email protected] stupid easy
Press/belt [email protected] [email protected] [email protected]
303 Tempo LBBS [email protected] [email protected] caught a pump

Day 3
2ct Pause LBBS [email protected] [email protected]
Floor Press [email protected] [email protected] [email protected]
Press [email protected] [email protected] [email protected]

Day 4
2ct Pause deadlift [email protected] alt [email protected] straps
T&G Bench [email protected] [email protected] 285x3x2 @8.5-9 SLDL 2in deficit [email protected] [email protected]@7 [email protected]

Told Anders to go to his safe spot before my set of deadlifts so he sat on the bar.