T Nation

Burien Top Team's Best Damn High Volume Training for Natties Log

Back at it after a two week break traveling the world for work. Took the weights down and reworked my program after re-re-reading Beyond 5/3/1 and some observations from mortdk.

Squat
125 x 5
145 x 5
165 x 5

Joker
175 x 5
185 x 5
195 x 5

FSL
125 x 8 x 3

Bench
90 x 5
105 x 5
130 x 5

Joker
135 x 5
140 x 5
145 x 5

FSL
90 x 8 x 3

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Sore as hell after being off the mats for three weeks and away from the iron for two. But back at it today to get week one of Cycle 3 done.

OHP
55 x 5
65 x 5
75 x 9

Joker (supersetted w/ DB hammer curls 25 x 8 x 3)
80 x 5
85 x 5
90 x 5

FSL
55 x 8 x 3

Deadlift
140 x 5
165 x 5
185 x 9

Joker
195 x 5
205 x 5
215 x 5

FSL
140 x 8 x 3

Trying a four-day split for the next several weeks as I get ready for “conditioning season” in April.

Squat (supersetted w/DB hammer curls 20 x 8 x 3)
135 x 3
155 x 3
175 x 7

Joker
185 x 3
195 x 3
205 x 3

FSL
135 x 8 x 3

LSD cardio/treadmill
8.86 cal/min for 30 minutes

Bench (supersetted w/DB rows 20 x 8 x 3)
95 x 3
110 x 3
135 x 7

Joker
140 x 3
145 x 3
150 x 3

FSL
95 x 8 x 3

LSD treadmill
8.80 cal/min for 30 minutes

I enjoy these combat orientated logs. Will be following. Best of luck with the T-ransformation!

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OHP
60 x 3
70 x 3
80 x 7

Joker (supersetted w/DB hammer curls 20 x 8 3)
85 x 3
90 x 3
95 x 3

FSL
60 x 8 x 3

LSD treadmill
8.70 cal/min for 30 minutes

Week 2 of Cycle 3 wrapped up with deadlifts on day 4 of new four-day split trial

Deadlift
150 x 3
170 x 3
190 x 7

Joker (supersetted w/DB rows 20 x 8 3)
200 x 3
210 x 3
220 x 3

FSL
150 x 8 x 3

LSD treadmill
9.0 cal/min for 30 minutes

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Squat (supersetted w/DB hammer curls 20 x 8 x 3)
145 x 5
165 x 3
185 x 5

Joker (supersetted w/DB hammer curls 20 x 8 x 3)
195 x 1
205 x 1
215 x 1

FSL
145 x 8 x 3

LSD cardio/treadmill
9.0 cal/min for 30 minutes

Catching up on the log: Here’s Tuesday’s Bench workout.

Bench (supersetted w/DB rows 20 x 8 x 3)
105 x 5
120 x 3
135 x 5

Joker (supersetted with DB rows 20 x 8 x 3)*
140 x 1
145 x 1
150 x 1

FSL
105 x 8 x 3

*Screwed up calculations here; should have been heavier

LSD treadmill
9.0 cal/min for 30 minutes

Thursday OHP Workout

OHP (supersetted w/DB rows 20 x 8 x 3)
65 x 5
75 x 3
85 x 5

Joker (supersetted w/DB rows 20 x 8 x 3)
90 x 1
95 x 1
100 x 1

FSL
65 x 8 x 3

LSD treadmill
9.0 cal/min for 30 minutes

Friday Deadlift workout

Deadlift (supersetted w/DB curls 20 x 8 x 3)
165 x 5
185 x 3
210 x 5

Joker (supersetted w/DB curls 20 x 8 x 3)
220 x 1
230 x 1
240 x 1

FSL
165 x 8 x 3

LSD treadmill
9.0 cal/min for 30 minutes

Cycle Four underway - still rocking the four-day split

Squat

Work (supersetted with DB hammer curls 20 x 8 x 3)
130 x 5
150 x 5
170 x 9

Joker (supersetted with DB hammer curls 20 x 8 x 3)
195 x 5
215 x 3

FSL
130 x 8 x 3

Lat Pulldown Pyramid
70 x 10
80 x 10
90 x 10
80 x 10
70 x 10

LSD cardio/treadmill
9.0 calories/minute for 30 minutes

Current supplement regimen

6 am Berberine / Ashwaganda

10 noon Fish oil / Vitamin D / Curcumin / Selenium

12 noon Berberine / Curcumin

2 pm Fish oil / Vitamin C

9 pm Fish oil / Magnesium

Plus typically one protein shake 150g cal 10g carb 25g casein before noon and one after with 15g BCAA (split between the two shakes because nothing tastes worse than unflavored BCAAs).

Cycle Four underway - Bench/Tue; OHP/Thu

Notes: I’ve stopped doing cardio at the end of the session on Tuesday and Thursdays to save time. Still doing the 30 min treadmill routine Monday/Squats and Friday/Deadlift. Making it up with an 8-minute threshold training routine before and a 15-minute HICT routine after jiu-jitsu training Tue & Thu evenings.

Bench/Tuesday

Work (supersetted with DB rows 20 x 8 x 3)
95 x 5
110 x 5
125 x 9

Joker (supersetted with DB rows 20 x 8 x 3)
140 x 5
155 x 5
165 x 3

FSL
95 x 8 x 3

Horizontal row Pyramid
70 x 10
80 x 10
90 x 10
80 x 10
70 x 10

OHP / Thursday

Work (supersetted with DB hammer curls 20 x 8 x 3)
60 x 5
70 x 5
80 x 9

Joker (supersetted with DB hammer curls 20 x 8 x 3)
90 x 5
100 x 5
105 x 3

FSL
60 x 8 x 3

Horizontal Row Pyramid (performed btw work sets and Joker sets)
70 x 10
80 x 10
90 x 10
80 x 10
70 x 10

Deadlift and cardio / Friday

Looking at my notes, I’m about at 85% of my 1RM equivalents as of mid-February when I had to take a few weeks away from training for work travel. At this pace, I should be back to 100% or more by the end of the month (which is 2/3 of the way through my next cycle)

Work (supersetted with DB rows 20 x 8 x 3)
150 x 5
175 x 5
195 x 9

Joker (supersetted with DB rows 20 x 8 x 3)
220 x 5
245 x 3

FSL
150 x 8 x 3

Lat pulldowns
70 x 10
80 x 10
90 x 10
80 x 10
70 x 10

LSD cardio/treadmill
9.0 cal/min for 30 minutes

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Latest photo update with just under two months to go in the T-nation T-ransformation2018 Challenge. I’m about 146 lbs in this picture, 14-15% BF estimated.

Trying to improve sleep habits and tighten up on diet for the last two months. Also intensifying cardio (less LSD, more HICT). Adding accessory lifts (vertical pulls/hammer curls/horizontal pulls/DB rows) to bring on a bit of upper body hypertrophy for summer.
:wink:

Beginning Week 2 of Cycle 4: Very happy about today’s workout. The triple at 235 today felt significantly less brutal than last Monday’s triple at 215. Also too, a quick look at my notes from my workouts over the past two years tells me that this is first time I’ve squatted over 215. It felt a little Brave New World putting that second plate on the bar this afternoon - now I know why.

I’m giving a little credit for my squat gains to the lightweight jump squats I’ve been doing as part of my post-BJJ circuit training Tuesday and Thursday nights. One thing I liked about squatting heavy twice a week last year was how dialed in I felt technically (key for a neuro type 3!). Doing a little bit of extra squatting after jiujitsu - even if it’s 5x5 just-above-bar-weight jump squats - seems to be helping me rise to the challenge of heavy squatting only once a week.

Squats/Work (supersetted with DB hammer curls 20 x 8 x 3)
140 x 5
160 x 5
180 x 7

Lat pulldowns
50 x 10
70 x 10
80 x 10
90 x 10
80 x 10
70 x 10

Squats/Joker (supersetted with DB hammer curls 20 x 8 x 3)
205 x 3
215 x 3
235 x 3

Squats/FSL
140 x 8 x 3

LSD cardio/treadmill
9.0 calories/minute for 30 minutes

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sneaking a big PR in there man. Congrats.

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Rough night on the mats, but a great afternoon in the gym with another PR, this time with the bench press of 170 for a triple.

Bench/Tuesday

Bench/Work (supersetted with DB rows 20 x 8 x 3)
100 x 3
115 x 3
130 x 7

Diverging Low Row
70 x 10
80 x 10
90 x 10
80 x 10
70 x 10

Bench/Joker (supersetted with DB rows 20 x 8 x 3)
145 x 3
155 x 3
170 x 3

FSL
100 x 8 x 3

Thanks! Having a very nice week in the weightroom this week so far!

Life on the mats back in balance with life in the gym. The saying “drillers make killers” in jiu jitsu could not be truer.

As for weights, new PRs in OHP (110 x 3) and deadlift (265 x 3). Never before pressed that much weight over my head nor pulled that much weight from the floor. Nice way to end the weightlifting week. Woke up today at 145.0 on the dot. All good going into the weekend and looking forward to a rare Saturday session on the mats tomorrow.

OHP/Thursday

Work (supersetted with DB hammer curls 20 x 8 x 3)
65 x 3
75 x 3
85 x 7

Diverging Low Row
50 x 10
70 x 10
80 x 10
90 x 10
80 x 10
70 x 70

OHP/Joker (supersetted with hammer DB curls 20 x 8 x 3)
95 x 3
100 x 3
110 x 3

OHP/FSL
65 x 8 x 3

Friday/Deadlifts

Work (supersetted with DB rows 20 x 8 x 3)
160 x 3
185 x 3
210 x 7

Lat pulldown
50 x 10
70 x 10
80 x 10
90 x 10
80 x 10
70 x 10

Deadlift/Joker (supersetted with DB rows 20 x 8 x 3)
235 x 3
245 x 3
265 x 3

Deadlift/FSL
160 x 8 x 3

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Hey man nice lifting great PR’s there.

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