My training log

[Sickman]

Deload this week. Cut volume back a lot, but still lifted heavy. I got some bad back pumps from deadlifting. They're still messing with me.

Deadlift 315 x3 365x3 405x3 425x2 425x1

Squat 315 4x2

Ohp 135 3x6

Hammer strength row machine 4x10

Hammer curls 4x10

 

[Sickman]

Took it super easy today. Nothing special.

Bench 3x5 with 275
Pullups 5x8
Ez bar curls 4x10
Rear delt band pull aparts 3x20

 

[FlyingPapaya]

Friggin awesome man!
Wouldn't mind seeing a couple lifting vids if you're up for it! Like seeing people train

 

[Sickman]

Sure thing. Here's a vid of me hitting 315x2. I did it x6 before I filmed the vid, so I was a little fatigued and my form was shit. I'm gonna try to hit 365 Sunday or Monday. Will post results.

https://youtu.be/S5RrxpSmbTs

 

[FlyingPapaya]

Fuk yeah brother! You a strong beast!

 

[Sickman]

Thanks bud, you're a beast too. Keep on getting swole

 

[Sickman]

I haven't updated this in a few days, but I changed my routine up to benching 4x a week. I maxed Sunday hoping to get 365, and barely missed it. I crushed 345. So I'm between 350 and 360 right now.

Sunday
Bench 225x1 275x1 315x1 345x1 365x0....damnit. then did 260 for 6x6
Pullups 5x10
Hammerstrength row machine 5x10

Monday

Deadlift 315x5 405x1 460x1 405 4x4 365 2x6
Squat 315 4x8

Tuesday

Bench 7x5 at 275
Hammerstrength rows 5x10
Cable rows 5x12
Hammer curls 4x12

Weighing 231. Kind of feeling like ass though, I've suspected I crashed my e2. I'm getting labs today.

 

[Sickman]

Today was a short but effective workout. My legs are destroyed.

Deadlift for speed with 1 min rest between sets 4x3 315
2x3 365

Squat 5x6 315 1x1 365 with 3 sec pause at bottom then 225 AMRAP ...got 25 reps and had to quit bc fingers went numb...plus was close to puking lol

Time to eat and grow. I got bloodwork done today to see what's up with my e2. I've got all the symptoms of crashed e2. I'll know whats up by Friday.

 

[Sickman]

Had a good workout. Chest and back

Bench 225x5 275x4 295 8x4
Neutral grip dead hang pullups 5x8
Close grip cable rows 4x12
Close grip cable pull downs 4x10

 

[Sickman]

I did pretty good on bench today. Everything else was kinda shitty. I had such bad back pumps, I couldn't even continue deadlifting.

Bench 225x3 275x3 315 10x3

Deadlift 315x5 405x1 365 2x6 315x8

Pullups 4x10

Ez bar curls superset with tricep pushdowns 4x12

Rear delt band pull aparts 3x20

 

[Sickman]

Back pumps still ****ing with me. My joints are hurting and I wasn't feeling it today. Hope I'm not getting sick.

Bench 6x6 285
Squat 3x6 315 3x4 370
Hammerstrength rows 4x10
Close grip cable rows 2x12 1x15 1x20

 

[Sickman]

Yesterday was pretty good. My back was sore asf from work, so I didn't push myself on deadlifts.

Bench 7x5 300lbs
Deadlift with 3 sec pause at lockout 2x6 365 2x4 405
Pullups 4x8
Wide grip lat pulldown 4x12
Hammer curls 4x10
Rear delt machine 3x20

 

[Sickman]

I had a hell of a squat session today. Idk what it was, but I was really feeling strong. I will be repping 500lbs in no time.

Squat 315x10 365x10 405 2x5 365x8
Ez bar curls 4x12
Hamstring curls 4x8

 

[PZT]

hella nice work man

 

[Sickman]

Thanks bro. I've been getting it in. I want to hit 405 on bench by spring. I'm well on track to do it as long as I stay healthy. I'm right at 360 to 370 right now.

 

[PZT]

Thanks bro. I've been getting it in. I want to hit 405 on bench by spring. I'm well on track to do it as long as I stay healthy. I'm right at 360 to 370 right now.

i gave myself a goal a couple months ago of 405 by my birthday in June. I just need shoulders to stay healthy enough to get the work in

 

[Sickman]

Sounds good bro, you got it!!! We both are gonna get it. I'm gonna try my first powerlifting meet next June and 405 bench is what I'm aiming for. I'm going to start doing specialized training to really build my bench even more. Chains, floor presses, partial reps for blasting sticking points, and what will really help is getting a slingshot to get my nervous system used to pressing 365+ pounds. I've seen guys train with a slingshot and their bench skyrockets.

How much do you weigh PZT?

 

[Sickman]

Had another great bench session. I'm reaching a new level of strength that I didn't know was even possible. It feels so good to be sober. And strong. I feel amazing.

Bench 275 1x4 305 4x4 315 3x4
Hammerstrength rows 2x12 2x8
Neutral grip lat pulldowns 2x10 1x12 1x15

Short but effective workout. I'm positive that I can rep 315 x 8 or even x10 or more times for an AMRAP set. Crazy. Feeling confident asf.

 

[PZT]

Sounds good bro, you got it!!! We both are gonna get it. I'm gonna try my first powerlifting meet next June and 405 bench is what I'm aiming for. I'm going to start doing specialized training to really build my bench even more. Chains, floor presses, partial reps for blasting sticking points, and what will really help is getting a slingshot to get my nervous system used to pressing 365+ pounds. I've seen guys train with a slingshot and their bench skyrockets.

How much do you weigh PZT?

im about 260 right now. Weight will be coming down some over the next few months real slow. My guy is holding back me being able to get in a good position on deadlift. But by the time i go for 400 I’m sure my weight will be back up.

 

[Metalhead1]

I'm going to start doing specialized training to really build my bench even more. Chains, floor presses, partial reps for blasting sticking points, and what will really help is getting a slingshot to get my nervous system used to pressing 365+ pounds. I've seen guys train with a slingshot and their bench skyrockets.

If you have some bands, choke them from.the top of the rack on bench. It's a very effective overload variation if you don't have a slingshot. Can be used with boards for more variations as well depending on your sticking point.