Qhams Training Journal

[qhams]

Re: Qhams Training Journal

I did a Tuesday workout last week but forgot to record it. Wednesday I played golf and Friday I worked in yard for about 5-6 hours. Aside from that I didnt do much physical.

Back at it today (Tuesday).

Bench Press - 45/5 95/5 135/5 155/5 185/4 205/3 225/2 245/1 205/6+3+3 (rest pause set) and 135/15+5 (rest pause set, goal was 20 reps.

Seated DB Overhead Press - 35s/5 45s/5 55s/5 65s/4 70s/3 75s/2 80s/(failed) - 55s/8+4+3 immediately did Side Lateral Raises 15s/8

30 Deg. Inc. Flys - 15s/ 4X8

Seated Overhead Tricep Ext.Mach. 100/6 120/6 140/6 160/6

Ran out of time and rushed through the last part of this workout. Oh well got a good bit of work done and stretched, rolled, and did corrective exercises as well. I was happy with it.

[qhams]

Re: Qhams Training Journal

Wednesday

Seated Leg Curls - 50/15 60/12 70/10 80/8 90/6 100/4 70/12+6+3 (rest pause set), 50/25 reps

Back Squats - 45/5 95/5 135/5 165/5,5,5,5,10 195/4 235/3 255/2 275/2 partial reps but didnt reach true parallel

Goblet Squat - 80/21 reps

Romanian DB Deadlifts - 50s/8 65s/8 80s/8,8

Ran out of time. It took me so long to get warmed up and do corrective exercises there wasn't alot of time for regular training.

[qhams]

Re: Qhams Training Journal

Thursday

1-arm DB Rows - 35/8 45/8 55/8 65/8+6+4 (rest pause set)

TRX Horizontal Pull-Ups 3X9

Planche Planks - 3X30sec

Hanging Leg Raises - 3X8

V-Up Hold 3X30s

Pull-Ups - 1,2,3+2, 4+2+1 (+ mean a short rest and change of grip position) still trying to slowly build up strength and avoiding re-aggravating intercostal strain.

Rear Delt Machine - 30/15 40/10 50/6

Face Pulls - 70 3X10

Bentover DB Rows - 40s/15

Lat Pulldowns 100/15

Ran out of time. I didn't even get to biceps

[qhams]

Re: Qhams Training Journal

Friday - tell you what trying to work on stretching/mobility combined with working on strength and resting longer equals low volume workouts

I think moving forward I am going to have to stick to lighter weight and get the volume up.

Standing overhead press - 45/5 65/5 85/5 105/5 125/5 145/2,2,2,2,3 120/8+4+3 (rest pause set) 65/20

Flat DB Press - 35s/5 45s/5 55s/5 65s/8,8,8

Dip Machine - 180/12

The amount of stretching and mobility drills is too long. It is alot longer than the workout above.

But on a flip side I am feeling better in certain areas.

[guns01]

Re: Qhams Training Journal

q why dont you look at what some of the older top level power lifters do to stay healthy. quite a few of them do articles and videos on how to get healthy and stay healthy even while doing the crazy crap they do. jl holdsworth, clint darden, and chris duffin at Kabuki Strength. those people have some really good content out there for sure. i am pretty sure that duffin just pulled 900 or a 1000 pound dead for 2 or 3 reps and is a doc. idk i am always trying to find ways to help improve performance with less pain and suffering haha

[qhams]

Re: Qhams Training Journal

q why dont you look at what some of the older top level power lifters do to stay healthy. quite a few of them do articles and videos on how to get healthy and stay healthy even while doing the crazy crap they do. jl holdsworth, clint darden, and chris duffin at Kabuki Strength. those people have some really good content out there for sure. i am pretty sure that duffin just pulled 900 or a 1000 pound dead for 2 or 3 reps and is a doc. idk i am always trying to find ways to help improve performance with less pain and suffering haha

Thanks Guns. I will definitely do that. Alot of my problems stem from sitting at a d@mn desk all day.

Saturday (had to bust it to get it in) - tried finishing my workout from yesterday

Deadlift - 135/5 155/5 185/5 205/5 235/7,7,7 255/1 285/1 305/1 335/1 355/1 - finished with romanain deadlifts 185/10

Side Raises (one bring up to side then move weights to front of body then back and then down that is one rep) 10s/10 12s/8 15s/6,6,6

Overhead Tricep Ext. - 80/10 100/10 120/8 140/6 160/8+4+2

Goblet Squat - 65/10 75/10 85/10

Dips - 5, 25/4 50/3 75/2 100/1 - drop set 75/1 drop 50/2 drop 25/3 drop 0/3

Pec Dec Fly - 30/10 40/8 50/6,6,6

[Trixie]

Re: Qhams Training Journal

Good to see a regular log and see you making progress. Keep it up!
~Trixie~

[qhams]

Re: Qhams Training Journal

Good to see a regular log and see you making progress. Keep it up!
~Trixie~

Thanks Trixie....not sure about the progress but I am consistent.

[qhams]

Re: Qhams Training Journal

So Sunday I woke up and was making breakfast when all of a sudden I strained or pulled a rib on the other side. I give up LOL Took a muscle relaxer last night and that calmed it down.

Monday

Bench Press - 45/5 95/5 135/5 155/5 185/5 205/5 235/3+1+1 185/12 135/15+6 (+ means a rest pause set, rest is around 30seconds)

Overhead DB Press (seated) - 35s/5 45s/5 55s/5 65s/7 55s/10 40s/15+7 (+ means a rest pause set, rest is around 30seconds)

V-Up Holds 3X40sec

Push-Ups on parallel bars - 10 + Cable Crossovers 30/20

Handstand hold - 30sec + Side Lateral Raises - 20s/10 - 15s/8 - 10s/6

Tricep Pushdown - 80/20

[BABY1]

Re: Qhams Training Journal

keep at it qhams. Hope that heals quick

[qhams]

Re: Qhams Training Journal

I had a good workout today. Lets hope this trend continues. Very little pain during the workout.

Tuesday

Back Squats - 45/5 95/5 135/5 175/5,5,5,5,10 225/3,3 275/1,1 + 225/3 + 135/10 (drop set on last set)

Seated Leg curls - 50/6 60/6 70/6 80/6 90/6 100/6 80/12 60/17+7

DB Romanian Deadlifts - 65s 3X10

Planche Plank - 3X30s

Did a bunch of stretching and correctional movements as well. Too long to list...as always

[qhams]

Re: Qhams Training Journal

Wednesday

Seated Cable Rows - 60/8 80/8 100/8 120/8 140/8 165/6+3 140/10+5 100/25

Pull-Ups - 9 sets of 2 reps (being careful with these due to rib strain)

Rear Delt Machine - 20/6 30/6 40/6 50/8 40/11+5 20/25

Dumbbell Curls - 10s/6 12s/6 15s/6 20s/6 25s/6 - ran out of time. Was pausing at top for 3-5 seconds on each rep on all sets.

Lots of stretching, corrective, mobility, etc.

[qhams]

Re: Qhams Training Journal

Thursday

Standing Overhead Press - 45/6 65/6 86/6 105/6 125/6 135/6+3(rest pause set), 105/10+5 (rest pause set), 75/15+7+4 (rest pause set)

15 deg. incline db press - 35s/5 45s/4 55s/3 60s/2 65s/1 70s/8+4+3 (rest pause set)

Dips - 6, 25/6, 50/6+3 then no weight for 6 (rest pause set)

Side Laterals to Front Raise - 15s/10

15 Deg Flys - 20s/5-15s/5-10s/5

ran out of time

[thudgens96]

Re: Qhams Training Journal

Thursday

Standing Overhead Press - 45/6 65/6 86/6 105/6 125/6 135/6+3(rest pause set), 105/10+5 (rest pause set), 75/15+7+4 (rest pause set)

15 deg. incline db press - 35s/5 45s/4 55s/3 60s/2 65s/1 70s/8+4+3 (rest pause set)

Dips - 6, 25/6, 50/6+3 then no weight for 6 (rest pause set)

Side Laterals to Front Raise - 15s/10

15 Deg Flys - 20s/5-15s/5-10s/5

ran out of time

Nice work brother great log been enjoying the ride keep it up

Sent from my SM-S975L using Tapatalk

[qhams]

Re: Qhams Training Journal

Friday - short on time. Hips felt crap at first but once warm and mobile I tore it up....well at least for me I did. LOL

Deadlifts - 135/5 175/5 215/5 245/5 255/5 265/5 275/8 (felt great) 305/3 335/2 365/2 (weight move really well) - after last set did 235/6 on Romanian DL and then dropped to 135/12 on RomanianDL

between sets I did the following

Goblet Squats - 35/5 45/5 55/5 65/5 75/5 85/5 90/5 100/10,10, ran out of time

Did a bunch of corrective exercises, and hip and calf stretches. Did all the above in around 40 minutes.