Jin's 2017 log

[Gibsonator]

your coach mark bell haha. I have yet to try sumo myself, may try those in the near future

 

[Jin]

Push

Incline bench 5x8@205
Flat DB press 4x12
JM press (first time, loved it) 4x12@125
Machine shoulder press 4x6

25 min SS cardio

Still keeping the weigh a bit light so as not to reinjure the pec. I want to go through most of the new exercises now before I start conjugate training in earnest.

Keeping diet tight. The fat is coming off but I head to Germany tomorrow for a week and I've never been. Beer and sausage is in my future.

 

[Jin]

7th day working out in a row and ****, I'm beat.

Legs

Squats
5x2@405
3x8@275 3 second pause reps
SLDL
3x8@275
Extentions 5x10
Curls 5x10

10 min SS cardio.

I have zero explosiveness on any of my lifts. I've been a BB all my lifting career and time under tension was/is important, not explosiveness. I rarely went under 8 reps. Going to start DE training next week. Ordered some elbow sleeves bc I did a little DE with bench last week and it ****ed with my elbow pretty bad.

 

[Gibsonator]

I'm thinking about getting sleeves for squats and benching. I also go 7,10 days without an off day so my shit is aching at times

 

[Beezy]

yes. Most any private sports club/gyms prohibit tattoos. They are traditionally associated with the underworld/Yakuza/gangsters.

Fascinating

 

[Jin]

Germany is awesome.
I could see myself living here.
There is meat and beer everywhere.

Yesterday DE chest/deads

DL 4x8@315
Bench 4x8@185

On both I noticed good, consistent bar speed through the 5th rep with the remainder slowing down. I can tell explosiveness is going to take some work.
Neutral grip pull downs 4x8
Cable flys 4x15
DB rear delt flys 4x12
DB lateral raises 4x15
Machine shoulder press 4x20

Legs today DE
squat 4x8@225
for the first time I see a need for bands or chains; the top of the squat offers nearly no resistance compared to the bottom. Especially when going full effort on light weight.

Extensions 4x12
Curls 4x12
Leg press 4x12
Machine hack squat 4x20 (racked, was super light)

Frustrating not being able to work with heavier weights. I have a solid lifting background, but the learning curve for PL is real.

In other news, my left elbow is fuct. It had been hurting for a number of weeks but I pushed through and continued doing rows. Now I can't even curl a 20lb DB. No rows or curls for a while. I managed neutral grip pull down without pain.

Going out tonight for some pork knuckle and beer.
View attachment 4050

Gute Nacht bitches.

 

[widehips71]

Are you able to pinpoint the cause of the elbow pain? A certain lift or position?

 

[Gibsonator]

shit man seems like quite a few of us guys in here are having that same problem. after about a month and a half my left elbow is finally starting to feel better, I have been wearing a compression band on my upper left forearm every workout

 

[knightmare999]

Funny you mention the neutral grip not being a problem. I tweaked my wrist recently and couldn't do Yates rows or any sort of supinated curl. Trained around it for a couple of months and it's fine. I hope you're able to do the same.

Speedy recovery.

 

[Jin]

Are you able to pinpoint the cause of the elbow pain? A certain lift or position?

Curls and rows hurt the most. Any movement pulling up towards my shoulder hurts. Even light weight.

 

[Jin]

Berlin: off day

There is meat everywhere. It's delicious.
Duck breast, large chicken leg, half chicken, potato salad, sour kraut, chicken snitzel: great quality, under $10.
Don't even get me started about the beer.
Germans are super friendly and helpful.
Hot German chicks with that accent are made hotter.

Might check out another gym tomorrow. Doesn't look like there's anything hardcore around. Mostly crossfit type places. I'd love to train in a serious PL gym here. It'd be nice to finally train with people that make me look like a bitch.

 

[ECKSRATED]

Try moving your grip out on squats. Most guys get the elbow pain from squats and the pressure it puts on your elbow, especially if Ur a low bar guy.

And a thought on your dynamic days... U want EVERY rep to move fast and at the same speed. Me personally I don't like or do anything over 5 reps on dynamic days. I'd do 8x3, 6x4 or 5x5. Just a thought. Speed day is exactly what it says, for SPEED. No reps should move slow or grind at all. Ever.

 

[Gibsonator]

when I enlisted in the Army I had vilsec, Germany in my orders, I was super pumped about that... then 9/11 happened and I got stuck at ft.benning Georgia then ft.hood Texas, damnit. enjoy brutha

 

[Jin]

In 3 days I haven't seen anybody bigger than me in Berlin. Kinda disappointing.

On on the other hand I fit in well here; all my clothes fit super slim because I've put on 25lb in the last year.

 

[Jin]

Passed a cop on the autobahn today going 133mph.

No speed limits. No vegetables. Welcome to Germany.

 

[NbleSavage]

No speed limits. No vegetables. Welcome to Germany.

Achtung, Baby.

 

[Jin]

Got in from 27 hours of travel yesterday and went right to the gym. Decent workout considering I'd been awake for most of the previous 38 hours.

Bench 5x5@275
DB press 4x12
Machine flys 3x20

Legs this morning.

Pause squats 5x5@315
Hip Thrust 3x10@225
Curl 5x10
Extention 5x0

25 min SS cardio

 

[Jin]

Today's workout was way harder than it should have been. I'm attributing this to jet lag/not getting a good nights sleep and also because I did legs yesterday when I usually do legs after DL/back.

Elbow is is still jacked up, so no rowing movements or curls.

DL- focusing on eccentric; tried for 4+ seconds but could only manage 2-3
5x5@405
Rack pulls 5x6@495
DB rear delt fly 4x15@45
Lat press down 4x15

25 min SS cardio

 

[Gibsonator]

5x5 @ 405 will give you a good pump for sure. when you hit that it's with a belt or straps? I use a belt at 405 and if I'm going for reps, straps for sure but I know your a bit stronger than me

 

[Jin]

5x5 @ 405 will give you a good pump for sure. when you hit that it's with a belt or straps? I use a belt at 405 and if I'm going for reps, straps for sure but I know your a bit stronger than me

Funny, I almost never use straps except for Yates/BB rows, but I did today because I thought I'd be holding onto the bar for longer than I did. I can pull 495 without a belt, but I usually wear one 405+.

Over/under grip works for anything I'm actually able to pull. Didn't use straps for my PRs. Typically I go double overhand until 405 then switch to over/under.