Messages

1

Training Logs / Re: Dahmkooler's Journal

« on: May 25, 2017, 05:07:02 PM »

Today's training:

Squat
315x3x2
305x3

Bench press
225x2x4

Chins: BWx7x5
Face pulls, abs, and dips

Bodyweight = 171 lbs


This is my last session before my bachelor's party. Flying down to Orlando tonight
I'm going to start the under-80kg program when I get back next week. That gives me 13 weeks till my wedding, but looking at my travel this summer I'm probably going to have to be flexible with my schedule, so starting a week early will be useful.

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Training Logs / Re: Dahmkooler's Journal

« on: May 22, 2017, 02:44:57 AM »

Training has been a bit derailed recently. Moved to a new city and started a new job, plus lots of traveling has meant I haven't been able to stick to any kind of schedule. I have also spent the last couple of months trying to drop some bodyfat, and I found I had to dial back my training volume quite a bit (currently sitting around 170 lbs).

However, life will finally settle down in a couple of weeks, and I will actually have some time to train. Fortuitously, this leaves exactly 12 weeks till my wedding. Therefore I plan to run the under-80 kg program, with a mock meet planned a couple of days before I get hitched. I will have extended time off from the gym afterward for my honeymoon, so I want to set some big PR's before I leave. I've got some travel I'm going to have to work around, but training just 3x/week should give me enough flexibility make up any missed days.

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Universal Topics / Re: Coming back to training

« on: March 20, 2017, 07:22:51 PM »

Well of course we're just going to tell you to skip the rest and do Sheiko. 

How would recommend progressing?
1) Taking your current 1RMs and going through a whole cycle with them?
- or -
2) Since you would probably regain your old strength fairly quickly, would it be better to add weight each week/month until you are close to your previous best?

4

Training Logs / Re: Dahmkooler's Journal

« on: March 10, 2017, 10:32:58 PM »

#37v2 W4D2

Bench:
135x5
160x4
185x3
215x3x2
225x2 (85%)
230x2
230x3

Deadlift:
205x4
285x3x2
325x3x2
345x2x3 (85%)

Bench:
145x4
175x4
200x4x4

Leg extension: 120x8x5
Hanging leg raise: 10x10x3
Rows and reverse grip curls: 5x10

Notes: Bench felt awesome, I felt very strong. I was supposed to do 225x2x3 but I added a little bit of weight after the first set.

On the other hand, deadlifts are feeling awkward. I feel so much stronger with sumo, but I tweaked my knee when I tried them a few weeks ago. The pain is finally all gone, so I might wait another week and then try them again.

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Training Logs / Re: Bench Press and Milk!

« on: March 08, 2017, 05:45:27 PM »

How much weight are you planning to cut?

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Training Logs / Re: Dahmkooler's Journal

« on: March 08, 2017, 05:44:26 PM »

#37v2 W4D1

Squat:
205x5
240x4
275x3
315x2x4 (85%)

Bench:
135x5
160x4
185x3
200x3x4 (75%)

Squat:
185x3
225x3
255x3x2
295x2x4

Lat pulldown: 180x6x5
DB incline: 80x4x5
Hammer curls and glute bridges

Notes: Knees caving in a bit on the first few top sets, but I got it straightened out on the last set. Need to focus on that.

7

Universal Topics / Re: Any advice for torn labrum?

« on: March 05, 2017, 06:37:06 PM »

Thanks for sharing, Duffin always seemed like a smart guy but I haven't really heard too many reviews before.

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Training Logs / Re: Dahmkooler's Journal

« on: March 05, 2017, 06:32:33 PM »

#37v2 W3D3

Bench:
135x5
160x4
185x3
215x2x4 (80%)

Squat:
185x5
225x4
255x3
295x2x4 (80%)

Closegrip Bench:
135x6
160x6
175x6x4

Pulldowns and rows: 4 sets each
DB fly/press: 5x10
Hyperextension: 4x8

Notes: Everything moved pretty slow today, but may have been a little tired. Last sets of everything felt much better than the first sets.

9

Training Logs / Re: Dahmkooler's Journal

« on: March 02, 2017, 11:01:10 PM »

#37v2 W3D2

Deficit Deadlift:
205x3
265x2x2
285x1x3 (70%)

Bench press:
135x4
160x3
185x3
215x3x2
225x2x2 (85%)
215x3x2

Deadlift from 2" blocks:
245x3
285x3
325x3
345x2x2
365x1x3 (90%)

Notes: I think I'm going to give up on the sumo's for a little bit, I was getting some pretty bad pain on the first set of deficits today. I switched to conventional and the pain went away.
Bench felt very good, I almost added some weight but held back. However I did add 10 pounds to the last two sets of block pulls.

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Training Logs / Re: Dahmkooler's Journal

« on: March 01, 2017, 04:52:15 PM »

#37v2 W3D1

Squat:
185x5
225x4
255x3
295x3x4

Bench:
135x5
160x4
185x3
215x3x5

Squat:
185x5
225x5
255x5x4

DB flys, curls and face pulls: 5x10
Lat pulldown: 4x8
Pushups: 4x10
Abs: 3x10

Notes: Squats felt good today, but bench was very heavy. A bit of knee pain so I'll play deads by ear on Thursday.

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Training Logs / Re: Dahmkooler's Journal

« on: February 25, 2017, 08:20:45 PM »

#37v2 W2D3

Squat:
185x5
225x4
255x3
275x3
295x3x2
315x2x3 (85%)

Bench:
135x6
160x5
185x4
200x3
215x2x2
225x1x2 (85%)
200x3
175x5
145x8

Lat pulldown: 180x8x5
Face pulls and cable curls
Dips: BWx6x5
Good morning: 95x6x5
Hip thrust: 2x8

Notes: Squats and bench both moved fast today, I felt strong.
I think I'm going to start subbing out some good morning sessions for hip thrusts, at the suggestion of my PT. I had some erector pain that he believes is due to underdeveloped glutes. I may alternate good mornings and hip thrusts every other workout.
Knee pain is still hanging around a little bit from my last sumo session, but I didn't feel anything when squatting. The plan is to wear knee sleeves when warming up on my next deadlift day, and if the pain comes back I'll swap to conventional.

12

Training Logs / Re: Dahmkooler's Journal

« on: February 22, 2017, 08:15:33 PM »

#37v2 W2D2

Sumo deadlift up to knees (pause = 1 sec):
205x3
245x3
285x3x4 (70%)

Bench:
145x5
175x4
200x3x4 (75%)

Sumo deadlift:
205x3
245x3
285x3
305x3x4 (75%)

Leg press: 405x6x4
Face pulls, reverse curls and glute bridges

Notes: I got a little bit of knee pain on the inside of my knees today during sumos. I guess I'm not pushing my knees out enough, even though it looks like I am in the mirror. I'll take a slightly narrower stance next time and try to build up the mobility slowly.

13

Training Logs / Re: Dahmkooler's Journal

« on: February 20, 2017, 06:42:44 PM »

#37v2 W2D1

Squat:
185x5
225x4
255x3
295x2x4 (80%)

Bench press:
135x5
160x4
185x3
215x2x5 (80%)

Squat:
200x3
235x3
275x3x4 (75%)

DB press/fly: 5x8
Push up w/ feet on bench: 8x4
Good morning: 95x5x3

Notes: Squats felt very good, but I was tired on the second round. I only did 3 of the 5 prescribed sets on good mornings because my hamstring felt a little tight. First time doing the movement in a long time so I didn't want to strain anything.

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Training Logs / Re: Dahmkooler's Journal

« on: February 17, 2017, 06:55:08 PM »

#37v2 W1D3
Bench:
135x7
145x6
160x5
175x4
185x3x2
200x2x2 (75%)
185x3x2
175x4
160x6
145x8
135x10

Squat:
185x5
220x4
255x3
275x3x5 (75%)

French press: 65x8x5
Close-grip pulldown: 150x8x5
Seated good morning: 85x5x5

Notes: Bench felt easy. First time low-bar squatting in over a year, and it felt really uncomfortable but the weight felt light. My elbow is hurting a little now so I'll have to watch it.
The seated good morning felt really awkward.

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Training Logs / Re: Dahmkooler's Journal

« on: February 17, 2017, 06:49:32 PM »

I can relative to you, I am also soon done with grad school soon. It is nice seeing you logging again! 

How much do you weigh?

Thanks! What are you studying?

I weigh about 185 (84 kg) and am trying to work my way up to 200. However, I get married in August so training might get derailed a bit

Quantitative Finance, you? Congratulations on that!

Nice, that sounds fun. I'm in aerospace engineering. And thank you!