SOUL upon entry: Make a deal with the devil [power/strength training log]

SOHP and bench rep PRs.

Nice!
 
12/31/13 45 min

Bench:
95-10 reps...2-3 sec paused
135-10 reps
225-10 reps
+open belt:
315-4+0 reps
225-15+0 reps

-10 neutral grip bw(220) pull ups

-showed my buddy multiple upper body exercises

-With a long lay off from heavy or consistent lifting, I was happy to hit 4 reps on 3 plates

-played several games of 3o3 bball...
 
Hey Devil, Happy New Year. Still fighting the good fight?
 
ghostwipe said:
Hey Devil, Happy New Year. Still fighting the good fight?
Click to expand...

No he's currently killing puppies and raping trees instead of hugging them. Really has gone down hill without your guidance. I tried to steer him right but he won't listen
 
Started lifting once a week with coworker again after lifting at most once a month. Pasting a couple recent workouts. Hopefully I'll keep this log going. I want to see if I can improve my bench and deadlift back to my peak levels. I am still lifting with several long term injuries so I am avoiding squats for time being. I may do some at some point with lighter weights. My body weight fluctuates between 215-220lb.


01/03/2020

Bench:
Thumbless grip:
135-10 reps ...paused
225-5 reps.........paused

Regular grip:
245-5 reps...TnG
265-5 reps....TnG
285-6+0 reps...had maybe 1 more rep.....TnG
295-4+0 reps....had 1 more rep...TnG
305-2+0 reps....possibly 1 more rep...TnG

--------------------------------------------------------------

1/10/20

Bench:

135-10 reps..paused 1 sec
225- 5 reps...paused..
275- 1 rep
315-3+0 reps...possibly had 1 more
335-1+0 reps...possibly had 1 more

Machine Leg Press

100- 10 reps
200- 10 reps
300- 10 reps
400(stack) - 10+0 reps...

--------

1/17/20

Bench:
135-10 reps....paused
225-5 reps....paused
275-6 reps..TNG
315-4+0 reps...TNG...smooth
335-1+0 reps....TNG

Deadlift:
DOH
135-10 reps
225-5 reps
315-3 reps
MIXED
405-1 rep...slightly tweaked right forearm

____________

1/20/20
Chin ups
Bw(216)-12+0 reps
--------------
1/24/20
Deadlifts:
DOH
135-5 reps
225- 5 reps
315- 5 reps
Mixed
405- 1 rep
+straps+open inzer belt:
495-1 rep
+straps+closed inzer belt and no shoes:
585-1 rep...moderately hard

Bench:
-open belt:
135-10 reps..paused and explosive
225-10 reps...paused and fast
275-9+0 reps...maybe had 1 more
 
1/31/20
bw:~220lb

Bench:
135-10 reps..paused - thumbless grip
225-10 reps...paused
--closed belt:
275-10+0 reps...maybe had another rep
315-4+0 reps...set up was off, slightly grazed bar against supports on first rep..

Sumo DLs:
225-5 reps..reset DOH
315-2 reps....reset DOH
Deadlifts:
365-1 rep...showing form to coworker

Startrac Leg Press Machine:
240(stuck at this minimum)-20 reps
300-10 reps
340(w/ open belt)-10 reps
400(stack w/closed belt)-10+0 reps
 
BW: 220lb

Bench:
135-10 reps...1-2 sec paused...very wide thumbless grip
225-10 reps....1 sec paused
+closed belt:
295-6+0 reps...maybe had another rep..mediocre set up
295-7+0 reps....

Leg Press Machine:
240-20 reps
260-20 reps
+open belt:
280-20 reps
+closed belt:
300-20 reps
--slightly changed stance between sets

---
2/9/20

Grippers:
T: 5 reps/hand
#2 w/ chalk: 2 reps right, 2 forced closes left
easy #3 w/chalk: 1+1 right, 2 forces left
E w/chalk: 2 forced closes and negatives with each hand
#2 w/chalk: 10+0 reps right, 2 forced closes left
 
Last edited:
2/15/20

bw:218-220lb

40min
Deadlift:
DOH
135-5 reps
225-5 reps
315-1 rep
Mixed:
405-1 rep
+straps+open belt:
495-1 rep
+straps+closed belt+no shoes:
635-1+0 rep..it was hard throughout the range but I got it with decent form+3 shrugs

105 min:
Bench:
open belt:
135-10 reps....paused each rep
225-10 reps....paused each rep
closed belt:
275-5x5.........paused each rep...had a at least a couple more each set
--rested 10-15 min between sets

15 min:
Nautilus Nitro Leg Press Machine at 24hrs:
open belt:
200-20 reps
305-20 reps
closed belt:
365(stack)-20 reps...
 
I read almost your entire log and im not knocking you because you are clearly a strong guy but I cannot for the life of me figure out how you make progress training once or twice a week in this fashion. Kudos for making it work this way but I dont think this would work well for me or most others but maybe you think different?

at any rate Good luck with your training
 
2/23/2020
--skipped gym workout recovering from flu this week and pinged nerve in upper back thanks to shitty bed so took it easy..

Close Grip Chin Ups:
bw(218-220)-3 sets x 10 (full hang to chest to hands/bar)..had a couple reps left each set

Grippers:
-Some forced closes with easy #3 each hand
--#2 x3+1 R and 0+4 L
-#T x 20 R & L ...easy
-#2x3+1 R and 0+4 L
 
pokerandbeer said:
I read almost your entire log and im not knocking you because you are clearly a strong guy but I cannot for the life of me figure out how you make progress training once or twice a week in this fashion. Kudos for making it work this way but I dont think this would work well for me or most others but maybe you think different?

at any rate Good luck with your training
Click to expand...
don't sleep on the abilities of old men with lots of rest.
 
2/28/20
90 min
Bench:
135-10 reps...paused...thumbless grip
225-10 reps..paused...open belt
295-8+0 reps...TnG...closed belt...bad lift off..grip too wide
295-8+0 reps...TnG.....closed belt....grip an inch inward both hands..

Standing Sohp:
135-10+0 reps...open belt
165-5+0 reps...closed belt

------------------------------
 
3/6/20

Bench:
135-10 reps...paused..thumbless grip
225-10 reps...paused..thumbless grip

+closed belt:
305-6+0 reps...maybe had 1 more
315-6+0 reps...barely got it...went out by an inch with each hand

CGBP:
+closed belt: went in by an inch with each hand compared to my 305 set
225-12 reps...had a few more reps
245-12+0 reps....
----------------------------------------------------------------------------
3/8/20
Chin ups:
bw(218-220)-10 reps
-brought each hand in 2 inches for CG Chins
bw-10 reps
bw-10+0 reps...sticking point near the top
 
Last edited:
3/13/20

Bench:
135-10 reps...paused...very wide grip
225-10 reps...paused...slightly narrower grip
+closed belt:
275-5 reps...paused...slightly narrower grip
--felt off
295-5 reps...paused....same grip
315-4+0 reps...TnG.....same grip
---realized the pins today were set unevenly in height...right one was a notch higher.....did not adjust pins today high like normally (to 5) and left them at what i thought was a 2 today trying to use wider grip

Sohp:
open belt:
135-5 reps
+closed belt:
155-5 reps
185-5+0 reps
 
3/20/20
2 hours
bw: 218-220lb

Bench:
135-10 reps ..long pauses each rep
225-5 reps...long pauses each rep
275-5 reps....1 sec pause each rep
open belt:
295-1 rep....1 sec pause
closed belt:
315-6+0 reps...maybe had 1 more...TnG

Deadlift:
DOH
135-5 reps
225-5 reps
315-1 rep
Mixed:
405-1 rep
+straps+open belt:
495-1 rep..
+straps+closed belt+barefoot:
635-0+1 rep...hit a brick wall 2-3 inches off the ground
585-1+0 reps+2 shrugs
----I was trying to get my chest out more and change my starting position a bit.
---feels like I am fighting a cold

Leg Press Machine (400 stack max)
open belt:
240-20 reps
closed belt:
300-20 reps
 
3/25/20
~60 min

Bench:
135-10 reps...1-2 sec paused
+open belt:
225-5 reps.....1 sec paused
245-1 rep...1 sec paused
265-1 rep.....1 sec paused
285-1 rep....1 sec paused
305-1 rep....1 sec paused
+closed belt:
325-5+0 reps ....TnG

------------------------------------------
Have access to a gym so I figured why the hell not. Feels like my shakes with collagen powder and creatine help my muscle recovery quite a bit. I am sure CNS recovery would be the weak link.

-----------------------
3/27/20
135 min

Bench:
wide grip:
135-10 reps..paused
225-10 reps..TnG
+open belt:
275-1 rep...TnG
+closed belt:
315-7+0 reps...possibly had one more..




Sohp:
open belt:
135-5 reps
155-5 reps
closed belt:
185-3 reps...gripped unevenly and bar kept coming up sideways..

Leg Press Machine(400 stack):
240-20 reps
300-20 reps
+open belt:
340-20 reps...right knee was aching

-----
3/29/20 bw:212 lb in the morning before breakfast/lunch.

Close Grip Neutral Chins: bw(216)-12+0 reps
Close Grip Cable V Row:
295(stack)-5+0 reps ..sloppy
220-10+0 reps

A bit of random other light exercises...
__________
3/30
Got into a serious car wreck (car totalled) so I may need to take some time off from lifting. I got hit on rear driver side as almost a pit maneuver. An older guy mistook a main green light for green left turn light and made a turn in front of me. I banged my left ear against side and then had airbag deploy afterwards. It felt like I got punched in the ear. Had reduced hearing in the ear for a period and concussion. Hopefully I'll be ok. I really want to chase 2x bw bench. It is my one goal I never got and which still looked doable.
 
Last edited:
4/11/20
bw:216lb

Close grip chin ups:
bw-5 reps
bw-14+0 reps
bw-12+0 reps
bw-11+0 reps...maybe would have had one more but hands got sweaty
--still have slight chronic headaches and stiff neck but doing much better
--will see a chiro on Monday and maybe a doc
--I had an online consultation due to Covid but the random doc from Kaiser blew me off..
 
4/16/20
Bench:
135-10 reps...1-2 sec pause
225-10 reps....1 sec pause
+closed belt:
315-7+0 reps...maybe had 1 more...wide grip...set up was not great..
315-6+0 reps...maybe had 1 more..wide grip...set up a bit better.

Standing Rope Crunches:
60-20 reps
80-20 reps
100-20 reps..
---felt a bit better today with headaches...a lot better after yesterday's first chiro session...he cracked the hell out of my neck which was stiff as shit...and popped my middle back..

4/20/20

30 min workout
bw: ~220lb

Bench:
135 - 10 reps...paused 1-2 sec
225 - 10 reps...paused 1-2 sec

+closed belt:

315 - 6+0 reps... TnG...felt like dog shit..did not feel recovered
-20 min rest
275-12+0 reps...TnG...
--chiro adjustments are going well...my neck feels a lot less stiff and headaches are not as bad
 
Last edited:
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