T Nation

BigRedBarn's Log

New to T-Nation, been training for about 2 years, mostly BBing bodypart splits. Tired of being weak, looking to gain all around strength.

18yo, 200 lbs, roughly 14 pct bf

Will be following a slightly modified version of the “Basic Strength Training Program” from Brooks Kubik’s Dinosaur Training book.

Program is as follows:
Day one=
Bottom Position Squat Singles, 5 sets, working up to a 1RM
Quarter Squats, sets of 3, working up to max set.
Deadlifts, 5x5. Last set Max Effort
Biceps/Grip Work
Ab work

Day two=
DB Clean and Press, 5x5, last 3 sets Max Effort
BB Rows, 4x6
Floor Press Lockouts, working up to 3 ME singles
DB Turkish Get Ups, 3 reps a side
Abs

Day three/four= OFF

Day Five=
Rack Pulls from knee, working up to 2 sets of 3 reps ME
Squats 5x5, working up to last set ME
Bicep/Grip Work
Abs

Day Six=
DB Bench, sets of 5 working up to ME
Chins, 5x5
Overhead Press, forehead to lockout, ME singles
DB Turkish get ups, 3 a side
Abs

Day seven= off

Max Lifts=
Squat= 305
Dead=305
Bench=200

Goals= Squat 315 for reps
Deads=315 for reps
Bench=215, then 225

After a hellish finals week, got workout in today.

Bottom Position Squats
225x1
275x1

Quarter Squats
225x3
275x3
295x3

Deadlifts
bar x5
135x5
225x5
275x5
285x3

Abs

BB Curls

Pinch grips

After a hellish finals week, got a workout in.

Bottom Position Squats
225x1
275x1
275x1

Quarter Squats
225x3
275x3
295x3

Deadlifts
barx5
135x5
225x5
275x5
285x3

Abs

BB Curls

Pinch Grips

Home from school.

Today’s sesh

DB Clean and Press
5x5 w/ 35’s

BB Rows
4x6 w/ 155

Floor Press Lockouts
155x5
185x5
195x3
205x1
225x1
225x1

Grip work
Abs

Dissapointing session today. Hadn’t squatted in awhile, and it showed.

Squats
(warmup sets)
barx5
135x5
185x5
(working sets)
240x5
260x2

Rack Pulls from below kneecap
185x5
225x3
290x3
290x3

Ab work

Forgot to log this…

DB Bench
35’s5
50’sx5
60’sx5
60’sx5
60’sx5

Chins
BWx3x5

Standing Overhead Press, Forehead to Lockout
115x3
125x3
125x3

Lot’s of ab work

Yesterday’s sesh

Bottom Position Squats
usual warmup sets
240x1
265x1
280x0-fail
265x1
These were terrible. Skipped quarter squats due to the fact I was gassed, maybe it was from 9 hour shift at work prior, idk.

Deadlifts
barx5
135x5
225x5
270x5
270x5
285x3

Grip Work

Today

DB Clean and Press
30’sx5
35’sx5
45’sx5
45’sx5
45’sx5-PR

BB Rows
135x6
155x6x4

Floor Press Lockouts (WTF on these…actually went really well. Technique was better)
warmup sets then
191x3
215x3
240x2
260x1
260x1-PR

Reverse Curls
50x5
60x5
60x5
60x6
60x5

Ab work

Stupid fucking training log format sucks…repost.

DB Clean and Press
30’sx5
35’sx5
45’sx5
45’sx5
45’sx5-PR

BB Rows
135x6
155x6x4

Floor Press Lockouts (huge boost in these, idk)
warmup sets
190x5
215x3
240x1
260x1
260x1-PR

RVS. Curls
Worked up to 3 sets of 5-6 w/ 60

Ab work

Today’s workout

Squats
barx5
135x5
225x5
240x5
260x5-PR

Rack Pulls
225x3
275x3
333x3-PR
333x3

5x5 Curls w/ 70

Abs

Wow, forgot to log this from Saturday

DB Bench
30’sx5
40’sx5
60’sx5
65’sx5-PR
65’sx5
65’sx5
65’sx5

Didn’t do chins because I stupidly did grip/bi work the day prior, I will throw them in tomorrow.

Top Half Overhead Press Lockouts
95x3
105x3
125x3
140x3-PR
140x3

Ab work

Had BJJ today.

Back in gym tomorrow

Today’s workout

Bottom Position Squats
warmup sets
225x3
240x1
290x0- missed it
280x1-PR
280x1

Chins
BWx3
BWx3
BW 10x3-PR
BW 10x3
BW 10x3

Deadlifts
barx5
135x5
225x5
240x5
290x3

Abs

Ok workout today

DB Clean and Press
30’sx4
40’sx5
45’sx5
50’sx5-PR

BB Rows
160x6-PR
160x6
160x6
160x6

Bench Lockouts (Had to do these from almost from the chest, because rack was taken. Mpmetheless, I was happy with these)
235x5
185x1
210x1
225x1

Ab/Tricep work

Also had 2 hour BJJ today. Exhausted!

Stomach virus this weekend. Back in gym tomorrow.

Today’s workout

DB Bench
30’sx5
40’sx5
60’sx5
70’sx5-PR
70’sx3- Had trouble stabilizing the DB’s for a clean press
70’sx5

Shoulder Press Lockouts- Rack was taken, so I did the following

Seated Military Presses
warmup sets, then
105x5
130x5
140x2
130x5

Didn’t like the seat I did these on, shitty piece of machinery, but all I could use.

Tricep/Chest Work

Abs

Good day today after a couple days of BJJ.

Squats
135x5
185x5
225x5
270x5-PR

Rack Pulls
warmup sets then…
333x3
355x3-PR

Chins
BWx3
BW 10x3
BW 20x3-PR

HIt arms today, body was tired from all the BJJ so I figured itd be good to just go in and get a solid, simple workout in.

Did BJJ as well, just gassed.

Weekend workout I forgot to log, hip flexor was strained so I’m maintaining my upper body work…

DB Bench
30’sx5
40’sx5
55’sx5
75’sx5-PR
75’sx5

Shoulder Machine Presses, again laying off the flexor
4 sets

Chins
BWx3
BW+10x3
BW+20x3-PR
BW+20x3

Ab work

Wow, did i forget about this thing.

Had a flu for a week, but trained through it for the most part