T Nation

Briansays Training Log 2016 Edition


#1

I’m back bitches!

Been MIA from the T-Nation forums for a while now, almost 2 years, but I’m back now. Stats to get it started off:

Height: 175 cm/69 in
Weight: 85.9 kg/189 lbs

Supplementation:

Indigo
Plazma
MAG-10
MTS Vasky
Spike

Current Training PR’s:

Bench: 345 lb/156 kg
Squat: 495 lb/225 kg
Deadlift: 545 lb/247 kg

Next Event/Goal:

USAPL Newport Open (Powerlifting), Goal weight is -93kg and PR+2.5-5kg


#2

Training Log: 20160704
(r x s)

Squat
225 x 5
315 x 5
365 x 3
405 x 3
455 x 1

Leg Press
405 x 5
545 x 5 x 5

DB Flyes
50 x 8 x 5

Incline Bench Press:
135 x 5
175 x 5 x 5
225 x 3

DB Lunge
60 x 8 x 3

Leg Curl
110 x 8 x 3

Rope Hammer Curl
50 x 15 x 4

EZ Bar Curl
50 x 20 (half close/normal grip) x 4

Elliptical
10 minutes


#3

Training Log: 20160705
(r x s)

Bench Press
135 x 5
225 x 5
225 x 3
225 x 1
275 x 1
271 x 1
295 x 1
315 x 1
325 x 1 x 5

Pin Press
225 x 8
225 x 5
225 x 3
295 x 1

DB Flyes
50 x 8 x 4

Squat
295 x 3 x 3

Lateral Raise
25 x 8 x 2

Rope Triceps Pushdown
(drop triples: start with a weight you can do at least 15 for, do 10, drop weight 10 lbs, do 10, drop weight 10 lbs; start over at the second weight etc…)
50-40-30 x 10
40-30-20 x 10
30-20-10 x 10

One Arm Triceps Pushdown
20 x 10 x 4

Standing Barbell OH Triceps Extension
50 x 8
50 x 8
50 x 5
50 x 3
50 x 1

Elliptical
10 minutes


#4

Training Log: 20160706
(rxs)

… less volume today, deadlifting killed my grip.

Assault Bike
5 minutes

Deadlift
225 x 5
315 x 5
405 x 3
495 x 1 x 3
505 x 2 x 1
535 x 1 x 2

DB Stiff Leg Deadlift
100 x 5 x 5

Strict Row
225 x 8
225 x 5
225 x 3
225 x 1

Bench Press
135 x 5
225 x 5
275 x 3 x 3

Elliptical
10 minutes


#5

Training Log: 20160707
(rxs)

… great bench day, worked up to my slingshot working sets and knocked out 4 singles and a double. jumped to 365 and did a final rep which was solid. this week has been physically and mentally exhausting, looking forward to a uneventful weekend.

Assault Bike
6 minutes

DB Flyes
45 x 10 x 4

Slingshot Bench Press
135 x 5
225 x 5
275 x 3
275 x 2
295 x 1
325 x 1 x 4
325 x 2
365 x 1
(remove slingshot)
315 x 1
295 x 1
275 x 1
225 x 1

OHP
45 x 5
95 x 5
135 x 3 x 5

Deadlift
315 x 5
410 x 3
410 x 2
410 x 1

EZ Bar Curl
85 x 8 x 4

Elliptical
10 minutes


#6

Training Log: 20160708
(rxs)

… decided to do a light squat day to wrap off week 4 of 5 of this training block. looking to take the weekend off and hit back hard next week to make sure I hit the 1RM sets so I can calibrate better for the next few weeks before the USAPL meet.

… I’m having a hard time with weight management, in the sense that I can’t decide whether to go up closer to 203 or try to drop down to 183. I’d love to be lower in weight so I can be more competitive in placing but at the same time I’m not sure if I can maintain the strength levels necessary. I’m awful at cutting weight while keeping lifts up.

Assault Bike:
5 minutes (god mode)

Squat:
225 x 5 x 3
315 x 3 x 2
335 x 1 x 5

Seated Hamstring Curl:
135 x 5 x 5

Glute Bridge
135 x 5 x 3

OHP:
115 x 5 x 5

Elliptical
10 minutes (god mode)

Lots of stretching after.


#7

Training Log: 20160710
(rxs)

… did a bonus workout this weekend to try out a new workout I got from Marc Lobliner and James Grage. Get’s an awesome pump!

Assault Bike
5 minutes

Incline DB Curls
25 x 20 x 1
30 x 10 x 2
20 x 15 x 1

Barbell Drag Curls
85 x 20 x 1
95 x 10 x 2
75 x 15 x 1

Triceps Rope Pushdown
40 x 20 x 1
50 x 10 x 2
30 x 15 x 1

One Arm Triceps Pushdown (cross body)
20 x 20 x 1
25 x 10 x 2
15 x 15 x 1

Incline Skullcrushers
55 x 20 x 1
65 x 10 x 2
45 x 15 x 1

One Arm Cable Overhead Extensions
35 x 20 x 1
45 x 10 x 2
30 x 15 x 1

Upper pec cable squeeze
30 x 20 x 1
40 x 10 x 2
25 x 15 x 1

Slight Incline DB Press
35 x 20 x 1
45 x 10 x 2
30 x 15 x 1


#8

Training Log: 20160711
(rxs)

Assault Bike
5 Minutes

Lots of stretching

Squat
135 x 5
225 x 3
225 x 1
315 x 1
375 x 1
405 x 1
425 x 1
455 x 1
475 x 1
495 x 1

Seated Hamstring Curl (max out)
115 x 15
75 x 15

Incline Bench Press (max out)
205 x 8

Upper pec cable squeeze
25 x 20 x 1
35 x 10 x 2
20 x 15 x 1

Slight Incline DB Press
50 x 20 x 1
60 x 10 x 2
45 x 15 x 1

Incline DB Curls
30 x 20 x 1
35 x 10 x 2
25 x 15 x 1

Barbell Drag Curls
85 x 20 x 1
95 x 10 x 2
80 x 15 x 1

Elliptical
10 minutes (god mode)


#9

Training Log: 20160712
(rxs)

… solid heavy chest day, little burned out from yesterday but I don’t think it killed me too much, the only thing was my butt coming up off the bench during my last sets.

Assault Bike
5 minutes (god mode)

Upper Body Stretching

Upper pec cable squeeze
25 x 20 x 1
35 x 10 x 2
25 x 15 x 1

Slight Incline DB Press
30 x 20 x 1
35 x 10 x 2
25 x 15 x 1

Bench Press
135 x 5
225 x 5
275 x 3
295 x 1
300 x 1 x 3
315 x 1 x 3
325 x 1 x 3
315 x 1

Floor Press
205 x 10

Seated DB Shoulder Press
65 x 10

Lateral Raise
30 x 10

Cable Triceps Pushdown
50 x 20 x 1
60 x 10 x 2
45 x 15 x 1

1-Arm Cable Pushdown
20 x 20 x 1
25 x 10 x 2
15 x 15 x 1

Skullcrushers
55 x 20 x 1
65 x 10 x 2
35 x 15 x 1

1-Arm Cable Overhead Extensions
25 x 20 x 1
35 x 10 x 2
25 x 15 x 1


#10

Training log 20160713

… pretty good deadlift session, missed hitting 545. took that one for a long shot, but the 515 was a seriously solid lift off the floor. I tried out CT’s 100 rep leg press warm up with 135 and that was pretty leg-pump-inducing. I’ll probably drop down a bit and keep doing that at the beginning of a session as we go forward.

Assault bike
5 minutes God mode

Leg press
135 x 100 x 1

Deadlift
135 x 10
225 x 5
315 x 5
405 x 3
455 x 1
495 x 1 x 3
515 x 1 x 2
535 x 1
545 x 1 miss…

Stiff leg deadlift
225 x 10

Barbell row
155 x 12

Lats pulldown
150 x 10

Rear delt fly
40 x 10

Upper pec cable squeeze
25 x 20 x 1
35 x 10 x 2
20 x 15 x 1

Slight incline bench press
60 x 20 x 1
65 x 10 x 2
45 x 15 x 1

Elliptical
10 minutes God mode


#12

Training Log 20160714

Assault bike
5 minutes

100 rep leg press

Upper pec cable squeeze
25 x 20 x 1
35 x 10 x 2
25 x 15

Slight incline db bench press
60 x 20 x 1
65 x 10 x 2
50 x 15 x 1

Slingshot bench press
135 x 5
225 x 5
275 x 4
295 x 3
315 x 3
325 x 3 x 1
335 x 2 x 1
345 x 1 x 3

OHP
100 x 10

Strict Row
185 x 15

Dimel deadlift (hookgrip amrap)
315 x 12

Incline curls
30 x 20 x 1
35 x 10 x 2
25 x 15 x 1

Drag curl
75 x 20 x 1
85 x 10 x 2
65 x 15 x 1

Triceps pushdown
40 x 20 x 1
45 x 10 x 2
35 x 15 x 1

1 arm triceps pushdown
25 x 20 x 1
15 x 10 x 2
35 x 15 x 1

Assault bike
5 minutes (moderate)


#13

Training Log 20160715

… fucking awesome squats today, ramped up to 500 for a solid IPF-approved-depth single. had my serious training partner today, which makes all the difference in training. having someone your own speed makes all the difference.

… finished that and killed some 315 bench press for reps and some Rebuilt arms.

Assault bike
5 minutes

Leg press
135 x 50

Squat
135 x 5
225 x 5
315 x 5
365 x 3 x 3
405 x 1 x 2
425 x 1 x 2
455 x 1
475 x 1
500 x 1

Bench press
135 x 5
225 x 5
275 x 5
295 x 3
315 x 1 x 4

Scott curl
65 x 20 x 1
75 x 10 x 2
55 x 15 x 1

Hammer curl
40 x 20 x 1
45 x 10 x 2
35 x 15 x 1

Skullcrusher
45 x 20 x 1
55 x 10 x 2
55 x 15 x 1

Elliptical
10 minutes god mode


#14

Training log 20160718

… Skill sessions for the next few weeks, moderate to heavy weight but focus is heavy on technique.

Assault bike
5 minutes

Leg press
135 x 100

Squat
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3
425 x 1 x 3

Leg Press
405 x 10 x 4

Leg Curl
70 x 15 x 4

Incline Bench Press
135 x 5
225 x 3 x 4

Incline Curls
30 x 20
35 x 10 x 2
25 x 15

Drag Curls
85 x 20
105 x 10 x 2
115 x 15


#15

Training log 20160719

Assault bike
5 minutes

Leg press
135 x 100

Bench press
135
225
265
285
295 x 3 x 3

Slight incline DB bench
60
65
50

Upper pec cable squeeze
30
35
35

Scott curl
55
65
65

Hammer curl
30
35
35

Triceps pushdown
40
45
35

One arm triceps press
25
30
15

Elliptical
5 minutes


#16

Training Log: 20160720
(r x s)

… grip was shot today, I’m an idiot and did too much arm work yesterday, I wanted to go as heavy as possible but struck oil at 495. stopped there and did more upper back work for today. I plan on doing more heavy work next week, near 85%.

Assault bike
5 minutes

Deadlift
135 x 5
225 x 5
315 x 3
405 x 2
495 x 1 x 2

Lat pulldown
130 x 12 x 3

Barbell row
185 x 12 x 3

Rear delt fly
35 x 12 x 3

Slight incline dumbbell bench press
65 x 10 x 3


#17

Training log 20160725

…missed a few days in there, oops. Today was a moderatly heavy squat day followed by some deadlifts to work grip back up. Goal is to hit my 1RM or make a new one by friday after conditioning my grip up during the week.

Stretching

Leg Press
135 x 100

Squat
135 x 5
225 x 5
315 x 5
405 x 3
425 x 1 x 3

Deadlift
225 x 5
315 x 3 x 2
405 x 1 x 3

Leg curls
85 x 15
85 x 12
85 x 10

Incline Bench Press
135 x 5
225 x 3 x 3

Slight incline dumbbell bench press
60 x 20
65 x 10 x 2
70 x 10

Stretching

Elliptical
10 minutes god mode


#18

Training Log 20160726

Bike
5 minutes

Leg Press
135 x 50
90 x 50

Bench Press
225 x 5
275 x 4
295 x 3
305 x 1 x 1
315 x 1 x 2
335 x 1

OHP
135 x 3 x 3

Lateral Raise
25 x 3 x 3

Deadlift (hook grip)
315 x 5
405 x 3
495 x 1 x 3

Slight incline dumbbell bench press
60 x 20
65 x 10 x 2

Upper pec cable squeeze
40 x 20
45 x 10 x 2

Stretching


#19

Training Log 20160727

Assault Bike
5 minutes

Leg press
135 x 75
95 x 25

Deadlift
315 x 5
405 x 3
495 x 1 x 2
515 x 1 x 1
missed 530

Stiff leg deadlift
225 x 5 x 3

Lat pulldown
130 x 12
110 x 12
80 x 12

Rear delt flyes
35 x 12
30 x 12
25 x 12

Incline curls
30 x 20
35 x 10 x 2
25 x 15

Scott curls
55 x 20
65 x 10 x 2
45 x 15

Triceps pushdowns
45 x 20
50 x 10 x 2
40 x 15

1-Arm triceps pushdowns
15 x 20
20 x 10 x 2
10 x 15

Elliptical
10 minutes god mode


#20

Training Log 20160728

… 30 DAYS!

Leg press
135 x 100

Bench Press
135 x 5
225 x 5
275 x 3
295 x 2

Bench press w/ slingshot
325 x 3
335 x 1 x 4
355 x 1 x 3

OHP
95 x 5 x 5
115 x 3 x 3
135 x 3 x 1

Slight incline dumbbell bench press
60 x 20
65 x 10 x 2
55 x 15

Upper pec cable squeeze
35 x 20
40 x 10 x 2
30 x 15

Strict barbell row
135 x 10 x 3

Elliptical
10 minutes god mode


#21

Training Log 20160729

… rock solid squat/deadlift day

Squat
135 x 5
225 x 5
315 x 3
335 x 2 x 2
365 x 1 x 3 (pause)

Pause Squat
275 x 4 x 3

Deadlift
315 x 1
405 x 1
405 x 1
495 x 1

Leg press
135 x 100

Drag curls
85 x 20
95 x 10 x 2
75 x 15

Hammer Curls
40 x 20
45 x 10 x 2
35 x 15

Skullcrushers
35 x 20
45 x 10 x 2
25 x 15

Overhead cable press
25 x 20
35 x 10 x 2
45 x 15

Elliptical
10 minutes god mode