Absolute's Training Log

I’ve been posting this in my T-Nation blog, but I don’t know if that will ever get full. Just in case, I decided to make a thread.

This is from a month or so back.

Saturday Training

posted 03/02/2009 at 04:17PM

Back Squat: 8 sets x 3 reps @ 255lb
Hang Clean: 4 sets x 3 reps @ 135lb
High Pull: 4 sets x 5 reps @ 135lb
Unilateral Leg Press: 4 sets x 8 reps per leg @ 120lb plus sled weight
Zercher Squats: 3 sets x 8 reps @ 135lb

Monday Training

posted 03/03/2009 at 12:14AM

A1. Floor Press: 6 reps @ 185, 4 reps @ 205, 2 reps @ 225, 6 reps @ 200, 4 reps @ 225 (PR), 2 reps @ 245 (PR)
A2. Chinups: 4,4,4,4,4,4
B1. Speed Bent Over Barbell Rows /w Wide Grip: 6 sets x 3 reps @ 115lb
C1. Incline Barbell Press: 8 reps @ 135, 8 reps @ 155, 8 reps @ 165, 8 reps @ 175
D1. Seated Machine Rows: 3 sets x 12 reps @ 140lb
E1. Face Pulls: 3 sets x 12 reps @ 80lb

Tuesday Training

posted 03/03/2009 at 07:35PM

A1. Dynamic Effort Front Squats: 8 sets x 3 reps @ 135lb
B1. Good Mornings: 4 sets x 8 reps @ 135,155,155,155
C1. Rack Pulls from Above Knee: 5 sets x 5 reps @ 315 (warmup), 405, 455, 495, 505 (4 reps)

Thursday Training

posted 03/05/2009 at 06:30PM

A1. Dynamic Effort Flat Bench: 8 sets x 3 reps @ 135lb
B1. Pendlay Row: 15 reps @ 95, 12 @ 115, 8 @ 135, 6,6,6,6 @ 155
C1. Push Press: 8 sets x 3 reps @ 135
D1. Yates Row: 8 reps @ 135, 6 @ 155, 6,6,6 @ 175
E1. Narrow Cable Row: 3 sets x 8 reps @ 115

Saturday Training

posted 03/07/2009 at 10:38PM

A1. Back Squat: 3 reps @ 225, 3 reps @ 245, 3 reps @ 275, 1 rep @ 295, 1 rep @ 305 (PR), 1 rep @ 315 (PR)
B1. Speed Deadlift: 8 sets x 2 reps @ 185
C1. High Pull: 5 sets x 5 reps @ 155
D1. Mechanical Drop Set Close Grip Bench: 3 cycles, 8 reps narrow, max reps medium, max reps normal @ 135
D2. Mechanical Drop Set Preacher Curl: 3 cycles, 8 reps steep, max reps normal preacher, max reps standing @ 65
E1. Quick 21 Barbell Curl @ 65

Sunday Training

posted 03/08/2009 at 05:42PM

I don’t normally train on Sundays but I decided to start training my abs directly and was eager to try it out. I also recently learned that I should train my core while in posterior pelvic tilt and boy did it make a difference. Leg lowering is a joke in anterior pelvic tilt, posterior tilt actually turns it into an ab workout.

I also finally changed my back squat grip yesterday to what it is supposed to be after reading the section in Rippetoe’s Starting Strength book which I recently bought, so I decided to do some dynamic effort box squats even though I maxed yesterday.

A1. Box Squat: 8 sets x 2 reps @ 135, ultra wide stance
A2. Double Leg Lowering: 8 sets x 6 reps in PPT
B1. Hanging Leg Raise: 4 sets x 10 reps in PPT

I have a feeling my squat/deadlift will shoot up a few pounds now that I have learned to train my abs with the correct pelvic tilt.

And I weighed myself, I’m up to 208 lbs!

Monday Training

posted 03/09/2009 at 05:54PM

A1. Flat Bench: 5 reps @ 205, 3 reps @ 215, 1 rep @ 225, 5 reps @ 210, 3 reps @ 220, 1 rep @ 245 (PR), 1 rep @ 250 (FAIL)
A2. Chinups: 4,4,4,4,4,4
B1. Incline Barbell Bench: 8 reps @ 135, 8 reps @ 165, Attempt @ 185, 0 reps (my chest was pretty fucking burned hah)
C1. Dynamic Effort Pendlay Rows: 8 sets x 3 reps @ 135
D1. Incline Elbows out Extensions: 10 reps with 40’s, 8 reps with 50’s, 6 reps with 60’s

Tuesday Training

posted 03/10/2009 at 05:15PM

A1. Dynamic Effort Box Squat: 8 sets x 2 reps @ 155
B1. Deadlift: 6 reps @ 135, 3 reps @ 225, 8 sets x 3 reps @ 315
C1. Rack Pull from lower than last week: 3 reps @ 315, 3 reps @ 405, 3 reps @ 405, 6 reps @ 405 (to failure)

Didn’t feel super strong today; the base of my right erector was a bit sore and it seemed that my quads were tired. The deload I had planned for next week is looking like it will fit in perfectly.

Thursday Training

posted 03/12/2009 at 05:43PM

Felt strong today and pushed myself hard; I had an awesome workout. Heavy Pendlay Rows are my new favorite upper-back builder.

A1. Pull-up Hold at the top for 15s and lower in 5s: 3 holds (unweighted)
B1. Pendlay Rows: 4 sets x 5 reps @ 185, 1 set x 5 reps @ 205
C1. Dynamic Effort Barbell Bench: 8 sets x 3 reps @ 135
D1. Dumbbell Yates Rows: 4 sets x 6 reps with 80’s
E1. Lat-Pulldown with chinup grip: 4 sets x 8 reps @ 125, 135, 150, 150
F1. Face-Pulls: 3 sets x 12 reps @ 30, 40, 50

My back is finally growing. :slight_smile:

Friday Training

posted 03/13/2009 at 10:40PM

A1. Mechanical Drop Set Close Grip Bench: 3 cycles, 10 reps narrow, max reps medium, max reps normal, 1st cycle @ 135, next 2 @ 155
A2. Mechanical Drop Set Curls: 3 cycles, 10 reps incline dumbell, max reps seated dumbell, max reps standing hammer curl with 30’s
B1. Underhand Barbell Front Raise: 3 sets x 10 reps @ 50
C1. Machine Triceps Pushdown: 3 sets x 15 reps @ 100,110,120
D1. Quick 21 Barbell Curl with Negative at the end: 2 sets @ 50lb

New weight: 211 lbs!

Saturday Training

posted 03/14/2009 at 06:53PM

A1. Wide Stance Box Squat: 1 set x 5 reps @ 225, 4 sets x 5 reps @ 245, 1 set x 5 reps @ 265, 1 set x 5 reps @ 275
B1. Hang Clean: 5 sets x 5 reps @ 155
C1. One Leg Romanian Deadlift from Box: 3 sets x 6 reps/leg with 30’s, 1 set x 6 reps/leg with 40’s
D1. Leg Press: 3 sets x 20 reps @ 3 plates/side

I am now in love with box squats.

Monday Training

posted 03/16/2009 at 04:10PM

A1. Ultra-wide Flat Bench (index finger on ring): 4 sets x 10/10/8/8 reps @ 165, 175, 185, 200 (full pause on final 200 rep)
A2. Isometric Chinup Hold: 4 sets x 10-15s
B1. Dynamic Effort Pendlay Row: 4 sets x 3 reps @ 135
C1. Strict Overhead Press (full pause at bottom after each rep): 3 sets x 6 reps @ 95, 115, 135 (PR)
D1. Incline Elbows Out Extensions (full pause with each rep): 3 sets x 10 reps with 40’s, 50’s, 50’s

This week is supposed to be a deload, but I feel strong as fuck. Oh well. :wink: I’m not going to do any pulling from the floor tomorrow, perhaps just 3-4 sets of 3-4 reps on Rack Pulls.

Tuesday Training

posted 03/17/2009 at 06:04PM

I woke up with a sore throat this morning which pissed me off. I figured I would feel weak in the gym, but I felt great. After lifting my sore throat has severely diminished in severity.

A1. Good Mornings: 3 sets x 6 reps @ 135, 165, 185
B1. Dynamic Effort Box Squat on high box: 8 sets x 2 reps @ 185
C1. Sumo Deadlift: 5 sets x 5 reps @ 135, 185, 225, 275, 295

First time doing Sumo Deadlift and I fucking love it. My build is suited perfectly: short arms, long torso, and great hip flexibility. I bet I could hit 405 on sumo and I plan on trying in 3-4 weeks.

Thursday Training

posted 03/19/2009 at 05:03PM

A1. Isometric Pullup Holds: 3 holds x 10-15s
B1. Pendlay Rows: 1 set x 5 reps @ 185, 1 set x 5 reps @ 205, 3 sets x 5 reps @ 225
C1. Dynamic Effort Bench Press: 8 sets x 3 reps @ 135
D1. Rack Pulls: 1 set x 4 reps @ 315, 2 sets x 4 reps @ 365
E1. Reverse Dumbbell Flys: 3 sets x 12 reps with 22.5’s
F1. Lat Pulldown: 2 sets x 8,6 reps @ 150, 180, 1 set x 8 reps straight arm pulldown @ 75

Rack Pulls were very hard and I probably should have skipped them since I did sumo deads from the floor on Tuesday. I tried to rack pull 405 and it wouldnt budge. =/

Monday Training

posted 03/23/2009 at 01:20PM

A1. Power Snatch: 4 sets x 3 reps @ 135
A2. Overhead Squat: 4 sets x 3 reps @ 135
B1. Bench Press Cluster: 3 sets x 3 reps @ 225 (rerack bar for 12s after each rep)
B2. Sumo Deadlift: 3 sets x 3 reps @ 315

Worked out at my high school gym so I didn’t have to wait for any equipment. My training density was super high and I was pouring sweat; awesome lift. I did the entire workout in ~45m.

Tuesday Training

posted 03/24/2009 at 08:51PM

A1. Clean and Jerk: 6 sets x 3 reps @ 135, 135, 155, 155, 175, 185
B1. Parallel Box Back Squat: 5 sets x 3-5 reps @ 275, 275, 315, 315, 315
C1. Pendlay Row: 4 sets x 3 reps @ 225

Didn’t get to lift how I would have liked since we were forced to move around several times to accommodate my high school’s football team. High training density though, I did the workout in ~40minutes.

Thursday Training

posted 03/26/2009 at 01:24PM

A1. Push Press: 3 sets x 3 reps 111, 155, 155, 2 sets x 2 reps @ 199 (PR)
B1. Chinup: 4 sets x 5-6 reps
C1. Medicine Ball Slams with 20lb ball: 4 sets x 12

Monday Training

posted 03/30/2009 at 10:41PM

A1. Overhead Press: 5 sets x 5,5,4,3,5 reps @ 95, 115, 135, 135 (negative after last rep), 135 (last 3 reps push-press)
A2. Chinups: 4 sets x 4,4,3,isometric hold negative
B1. Pushups: 3 sets x 20,20,12 reps
C1. Triceps Rope Pushdown: 3 sets x 10,10,9 reps @ 40,40,50

Tuesday Training

posted 03/31/2009 at 06:04PM

A1. Jump Squat: 4 sets x 8 reps @ 95
B1. High Pull from Hang: 5 sets x 5 reps @ 135
C1. Box Squat: 2 sets x 5 reps @ 135, 185 (warmup) 3 sets x 5 reps @ 225, 225, 245
D1. Romanian Deadlift: 2 sets x 5 reps @ 135, 185 (warmup) 3 sets x 5 reps @ 225, 225, 245

I lowered my rest periods this workout. I’m transitioning into cutting which will begin next week.

Thursday Training

posted 04/02/2009 at 06:54PM

A1. Pendlay Row: 5 sets x 5 reps @ 205
B1. Snatch-grip Rack Pulls: 3 sets x 5 reps @ 315, 2 sets x 5,3 reps @ 335
C1. Barbell Shrug: 3 sets x 8 reps @ 225 (last set was power shrugs)
D1. Rope Lat-pulldown: 3 sets x 8 reps @ 105, 135, 150

Friday Training

posted 04/03/2009 at 08:33PM

Cutting begins. Initial weight is 210lbs
Measurement around unflexed belly: 35"
Unflexed Thigh: 25"

I will be following a modified V-diet. I will be eating a breakfast of oats and eggs on training days and will be using Workout Fuel during training, but my off-days will consist of nothing but Metabolic Drive, fish/flax oil and fiber tabs.

A1. Front Squat: 5 sets x 5 reps @ 185lb (I didn’t know my 5RM on this, I should have gone heavier)
B1. Bench Press: 5 reps, 5, 3,3,3,3,3 @ 205
C1. Chinups: 5 reps, 5,5,5,3,2 (spot on final 4 sets; back was fatigued from Thursday training)
D1. Push Press: 5 sets x 5 reps @ 135 (wrists hurt rather badly at this point and I was fatigued, I should have done more weight though)

All rest times were 30s.

Postponing Cut

posted 04/05/2009 at 02:00PM

I’m postponing my cut until after my midterms are over. I have a constant low-grade headache and I am extremely spacey/can’t think. In 2 days though I already look noticeably leaner, which is cool :slight_smile:

Tuesday Training

posted 04/08/2009 at 11:12PM

A1. Semi-wide Stance Box Squat (below parallel): 6 sets x 5,3,1,1,1,1 (FAIL) @ 225,275,300,315,335 (PR),345 (FAILED halfway up)
B1. Deadlift: 4 sets x 5,3,2,2 reps @ 225, 275, 315, 320
C1. Speed Deadlift: 8 sets x 3 reps @ 255
D1. Pendlay Row: 3 sets x 8 reps @ 135, 155, 165
E1. Underhand Lat-Pulldown: 3 sets x 8 reps @ 110
F1. Barbell Catch Curl: 3 sets x 8 reps @ 50

Wednesday Training

posted 04/09/2009 at 03:54PM

A1. Overhead Press: 2 sets x 5 reps @ 135, 1 set x 1 rep @ 145 (PR), 1 set x 1 rep @ 155 (PR), 1 set x 1 rep @ 165 (PR) 1 set x 4 reps @ 135
B1. Floor Press: 5 reps @ 185, 3 reps @ 225, 1 rep @ 245, 5 reps @ 205, 3 reps @ 235, 1 rep @ 255 (PR)
C1. Yates Row: 4 sets x 8,8,8,6 reps @ 135, 155, 185, 205
D1. Machine Reverse Fly: 2 sets x 12 reps @ 60

New weight: 215 lbs :smiley:

Saturday Training:

A1. Jump Squat: 3 sets x 8 reps @ 95, 105, 115
B1. High Pull: 5 sets x 5 reps @ 135, 155, 165, 165, 165
C1. ATG Front Squat: 5 sets x 5 reps @ 185, 225, 225, 225, 225 (These slayed me hah)
D1. Romanian Deadlift: 4 sets x 6 reps @ 225, 245, 245, 245

Tuesday Training:

A1. Incline Barbell Press: 5 sets x 5 reps @ 165,175,185,185,185 (1 set of 3 and 1 set of 2 for final 5)
B1. Overhead Press with very light hip drive: 4 sets x 5 reps @ 135
C1. Pendlay Row: 5 sets x 5 reps @ 175,185,185,185,185 (very strict)
D1. Triceps Rope Pushdown: 3 sets x 10 reps @ 90,100,110
E1. Face Pull: 2 sets x 10 reps @ 80

Wednesday Training:

I’m sleep deprived.

A1. Deadlift: 1 set x 5 reps @ 225, 1 set x 2 reps @ 315, 1 set x 2 reps @ 340
B1. Speed Deadlift: 8 sets x 3 reps @ 275
C1. Romanian Deadlift: 3 sets x 8 reps @ 225
D1. Underhand Lat-Pulldown: 3 sets x 8 reps @ 120,135,150

Friday Training:

A1. Flat Bench: 5 sets x 5 reps @ 205, 1 set x 5 reps @ 215, 1 set x 3 reps @ 225, 1 set x 2 reps @ 225
B1. ATG Back Squat: 2 sets x 5 reps @ 275, 3 set x 4 reps @ 275, 1 set x 3 reps @ 275
C1. Pendlay Row: 5 sets x 5 reps @ 185

Tuesday Training:

A1. Incline Press: 2 sets x 5 reps @ 185, 4 sets x 3 reps @ 185, 1 set x 2 reps @ 185, 1 set x 1 rep @ 185
B1. Sumo Deadlift: 5 sets x 5 reps @ 275
C1. Chinups: 5 sets x 5 reps @ bodyweight (some spotted)

Weight: 209lbs

Thursday Training:

A1. ATG Overhead Squat: 4 sets x 8 reps @ 115, 1 set x 7 reps @ 115, 1 set x 1 rep @ 115 (fucked up the 8th rep on my 5th set and went forward onto my toes; my right knee was not pleased)
B1. RDL: 2 sets x 9 reps @ 225 (Knee pain got worse, so I stopped after second set. My goal was 40 total reps)
C1. Dumbbell Flat Bench: 1 set x 10 reps with 70s, 1 set x 9 reps with 70s, 1 set x 8 reps with 70s, 1 set x 7 reps with 70s, 1 set x 6 reps with 70s
D1. Kroc Rows: 2 sets x 20 reps on each arm with 65s

My body fat is decreasing at a nice rate, while my weight isn’t falling too fast so I’m maintaining muscle. Most of the fat I gained during my dirty bulk should be gone in a week or two.

Monday Training:

A1. Flat Bench Press: 2 sets x 5 reps @ 225, 2 sets x 4 reps @ 235, 1 set x 3 reps @ 235, 1 sets x 2 reps @ 235, 1 set x 1 rep @ 235
B1. Wide Stance Box Squat (Below Parallel): 2 sets x 5 reps @ 275, 1 set x 4 reps @ 275, right knee began to hurt again so I did 2 sets x 5 reps @ 315 on a higher box with a narrower stance.
C1. Narrow Cable Row: 3 sets x 8 reps @ 150

Tuesday Training:

A1. Snatch Grip Rack Pulls (below knee): 3 sets x 5 reps @ 315,335,335, 1 set x 5 reps @ 365 (slightly narrower grip because the bar was ruining my nuts each pull haha)
B1. Barbell Curls: 1 set x 8 reps, 1 set x 6 reps, 1 set x 5 reps @ 95
C1. JM Press: 3 sets x 8 reps @ 95
D1. Pinwheel Curls: 3 sets x 8 reps with 35s, 40s, 45s
D2. Dumbbell Power Clean: 3 sets x 8 reps with 25s

I love HOT-ROX. I’m stronger and a lot leaner and yet I still weigh 209. And I’ve been eating super low carb with calories below maintenance.

Thursday Training:

A1. Overhead Press: 2 sets x 5 reps @ 135, 2 sets x 4 reps @ 145, 1 set x 3 reps @ 145, 1 set x 4 reps @ 145
B1. Box Squat: 2 sets x 5 reps @ 275, felt a bit of knee discomfort again, 2 sets x 5 reps @ 315 (full pauses) on slightly taller box
C1. Overhand Pullups: 5 sets x 5 reps @ bodyweight

I’m taking two weeks off from squatting. I don’t want to, but it would be better to do it than suffer a bad knee injury.

Saturday Training:

No carbs today until Workout Fuel right before lifting

A1. Dumbbell Flat Bench: 5 sets x 10,8,9,7,6 reps with 80s
B1. Kroc Rows: 1 set x 20 reps (each arm) with 80s, 1 set x 15 reps with 90s, 1 set x 5 reps with 100s
C1. Rack Pull from knee cap: 1 set x 5 reps @ 315, 1 set x 5 reps @ 365, 2 sets x 5 reps @ 405

Here are some pics from when I was back in San Diego for Spring Break (last week or March).

I was about 215-217lbs

Back Double Bicep

Front 1

Front 2